Should I eat more calories on my training days or my rest days when dieting?

Welcome back man

I don't see an advantage and actually see a disadvantage of doing so.

If that is helping to adhere to your goals the best, then it is reasonable.

I always had evening workouts - so day of was just enough to have a good workout, with allowances I'd be very hungry next during repair.

Though - if I got enough in same day after workout, and got a good sleep in, wasn't as bad next day.

Chieflrg wrote: »

IronIsMyTherapy wrote: »

Chieflrg wrote: »

I don't see an advantage and actually see a disadvantage of doing so.

If that is helping to adhere to your goals the best, then it is reasonable.

Curious what disadvantage you see?

Depending on the individual, If we lower our caloric intake, macros, leucine and other EAAs, we might expect less optimal results if we as I individuals have issues hitting our calorie/macro goals

I think some people experience a harder time adhering to different amounts of calories from day to day.

Might also cause issue with recovery for some individuals depending on variables.

I think I see what you mean. I take a somewhat less scientific approach; I don't adjust my macro targets, I'll just eat a little less on rest days to allow for some post workout sushi or something on leg and back days. I've been doing this fitness thing for a while so I can see how that approach might throw off some.

steveko89 wrote: »

I'm not sure where this program came from but as a beginner you'd likely be better served with a full body split 3x/week and do some light running or some sort of active recovery on your non-lifting days.

84creative wrote: »

When I started working out at 18, I did 12 sets per muscle group over 3 exercises. I've never tried a 3x full body split as I've always assumed the volume would be too lows due to me starting off so high.

I'm assuming I'm still a beginner as I've never trained consistently for more than 6 months a year. From age 24 I've probably only worked out for 6-12 weeks, every couple of years.

At the moment I'm trying to pick a training volume that will help me to maintain what little muscle I have (and possibly grow a little, muscle memory etc) whilst spending no longer than 20 minutes training.

I'm looking at this at the moment to see if there's a better way to incorporate legs whilst still only doing 3 exercises per workout to save time.

https://www.aworkoutroutine.com/full-body-split/

steveko89 wrote: »

Not going to get it done in 20 minutes/session but I'd opt for what they put out as their 3 day but do both A & B in a combined workout 3x/week; I've basically done that in the past and it's what I'd do in your shoes. I'm also a big fan of supersets for efficiency and gravitate towards the classic antagonist movement pairings.

Squats: 3-4×3-5
Deadlifts: 3-4×3-5
Bench Press: 3-4×8-12
Rows: 3-4×8-12
Pull-Ups or Lat Pull-Downs: 3-4×8-12
Shoulder Press: 3-4×8-12
Curls 3-4x8-12

I'm also a big fan of what's referred to as double-progression; at a given weight start with 3 sets and work up to the max rep range, then add a set and go back to the bottom of the rep range. When you get to the fourth set at max reps up the weight and drop back to three sets.

The beginner program at that site is pretty close to what I do (I superset the leg and 1 arm, and then superset in alternating weighted decline bench sit-ups/back extensions/1 isolation movement with the other arm movement). And it gets you in-and-out in a wee bit more than 20 minutes if you only do 3 sets and the gym isn't crowded. (It's pretty much as quick as you can get, so if time really is that short..it's a good option). However, if your main cardio is only 1 day/week and you can only spare ~20 minutes, but you can do so 4+ times/week, then some split programs where you can work back-to-back on neighboring days will probably work better for you though.

As someone that ran for years before I started weight training, I can tell you that the gym leg work makes a huge improvement (as long as you don't time your runs for when you are fatigued from the gym session) in running. Stronger quads meant way more miles before fatigue sets in and it fells like you are dragging your legs/feet and faster speeds throughout the run. Deadlifts result in much faster and less fatigued uphills. (In a race with any uphill segments, it's always really, really clear who has been neglecting their deadlifts). However, I should note that I do massively deload squats and deadlifts during cycling season (I'm hard-pressed to find enough recovery time as I ride - harder than I probably should- 5+ days/week).

For the running, you'll want to work out the timing. And the best timing won't necessarily be to do them separate days. In my case, I feel much more fatigue the day after a gym session (I go to the gym in the morning right before work when it's less crowded) than the evening of. I make sure not to have a weight training session the morning before a ride or run where my performance is going to matter. (In the athletic season, that pushes the gym sessions to only 2x per week, on Monday and Thursday

As for calorie allotment.. If I were you, I'd pay attention to when I'm most hungry (and definitely hungry rather than bored or 'cravy') and how my energy level feels during a workout to decide when more calories are needed. And don't forget to eat back the running calories.

84creative wrote: »

I'll definitely look to include more leg work other than just running but it's difficult when working from home with just dumbbells. I never know what to do for my hamstrings!

If dumbbells are difficult to load, then find other means with things around the house E.G, loaded suitcase, five gal buckets, couch, tool box, etc...

Use tempos, pauses, less rest times...there are options that will dose useful stress.

84creative wrote: »

My dumbbells go up to 32kg each or I can get one 40.75kg dumbbell if I combine the weights. I'll give some squats and deadlifts a try.

32kg is good for doing some stiff leg deadlifts for hammies