Caloric deficit plus 5:2 plus weight training

arlschurr
arlschurr Posts: 2 Member
edited December 2024 in Health and Weight Loss
Hellos Everyone!

I am not sure if anyone will have an answer for me, but my question is about weight loss and muscle gain while eating a deficit 5 days a week PLUS a 2 day fast at 800 cal/day. Has anyone done this and what was it like? Or does anyone with a working knowledge of fitness have their advice on this diet regime? I'm finding my fast days are hard to get through with low energy and then on my regular days I am starving! I do have one cheat day out of my 5 days. And I go alllll out.

Replies

  • seska422
    seska422 Posts: 3,217 Member
    edited May 2016
    Why be miserable 6 days a week and then overindulge on day 7? If you eat too much on day 7 you may negate any deficit you've built up on the other 6 days. Play around with your overall weekly calorie intake and macro balance until you find an eating plan that works for you and keeps you satiated.

    As for muscle gain, you won't get much of that while eating at a deficit.
  • dhimaan
    dhimaan Posts: 772 Member
    weight loss and muscle gain while eating a deficit

    This is nearly impossible.
  • jemhh
    jemhh Posts: 14,260 Member
    arlschurr wrote: »
    Hellos Everyone!

    I am not sure if anyone will have an answer for me, but my question is about weight loss and muscle gain while eating a deficit 5 days a week PLUS a 2 day fast at 800 cal/day. Has anyone done this and what was it like? Or does anyone with a working knowledge of fitness have their advice on this diet regime? I'm finding my fast days are hard to get through with low energy and then on my regular days I am starving! I do have one cheat day out of my 5 days. And I go alllll out.

    If you are attempting 5:2, you are going about it incorrectly. The idea is to eat at maintenance 5 days a week and (semi) fast 2 days. You're starving and have low energy because you are eating in an overly large deficit most likely.

    You can build some muscle in a mild to moderate deficit.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Two days a week at 600 calories.
    Five days a week at maintenance. <3
  • arlschurr
    arlschurr Posts: 2 Member
    Thank you guys for all of your advice, the Internet is so confusing and totally unreliable! Would eating at a maintenance 5:2 and semi fast still create a deficit for weight loss before moving on to a muscle building stage?
  • jemhh
    jemhh Posts: 14,260 Member
    arlschurr wrote: »
    Thank you guys for all of your advice, the Internet is so confusing and totally unreliable! Would eating at a maintenance 5:2 and semi fast still create a deficit for weight loss before moving on to a muscle building stage?

    calorie deficit = eating less than maintenance

    If two days a week you are eating less than maintenance and five days you are eating at maintenance, you are in an overall weekly calorie deficit. I would caution about your all out cheat day though. You could easily negate a good portion, if not all, of your weekly deficit by having a "go all out" day. Track every bite you are eating. Your body has to deal with those calories (burn them or store them) even on days you consider free days.

  • TeaBea
    TeaBea Posts: 14,517 Member
    jemhh wrote: »
    arlschurr wrote: »
    Hellos Everyone!

    I am not sure if anyone will have an answer for me, but my question is about weight loss and muscle gain while eating a deficit 5 days a week PLUS a 2 day fast at 800 cal/day. Has anyone done this and what was it like? Or does anyone with a working knowledge of fitness have their advice on this diet regime? I'm finding my fast days are hard to get through with low energy and then on my regular days I am starving! I do have one cheat day out of my 5 days. And I go alllll out.

    If you are attempting 5:2, you are going about it incorrectly. The idea is to eat at maintenance 5 days a week and (semi) fast 2 days. You're starving and have low energy because you are eating in an overly large deficit most likely.

    You can build some muscle in a mild to moderate deficit.

    This^

    5:2 wasn't designed to be a diet+2 fast days. The idea is to make dieting easier (just 2 hard days worth)....and transition to maintenance easier.....drop 1 fast day. Then drop second fast day & adjust as needed (keep 1 fast day in 10 something or like that).

    Massive deficits help you lose "weight" fast. If you want a larger % of the "weight" loss to be fat (as opposed to lean muscle).....then you need to eat enough to fuel existing lean muscle mass.
  • Unknown
    Unknown
    edited June 2016
    This content has been removed.
This discussion has been closed.

Categories