Diet Split Training days/Non Training Days

**Apollon** · 13-03-2010 08:48 PM

I'm writing about Training and Non training days diet.
I explain myself, i'm trying to get muscle without getting fat So i know that i have to eat enough to get muscle, but also not too much fat to stay shaped.

Here is my question :
Instead of follow an average diet for my Training and Non training days wich follow the same schedule -> right now i eat everyday 180g protein/270g carbohydrate/30g lipide and i weight 85kg

Can i change this by doing something like Non Training days : 180g/150g/30g
And training days : 180g/300g/80g
?
Like this during non traning days my muscle still have Protein, but they haven't a lot of carbohydrate and lipid wich is (probably?) useless because i'm not training. And then during training days i increase my amount of carbohydrate and lipid to develop my muscle.

Am i thinking right about this schedule ?
Thanks for taking the time to answer me.

**motokouk** · 14-03-2010 09:10 AM

Quote

Originally Posted by Apollon

I'm writing about Training and Non training days diet.
I explain myself, i'm trying to get muscle without getting fat So i know that i have to eat enough to get muscle, but also not too much fat to stay shaped.

Here is my question :
Instead of follow an average diet for my Training and Non training days wich follow the same schedule -> right now i eat everyday 180g protein/270g carbohydrate/30g lipide and i weight 85kg

Can i change this by doing something like Non Training days : 180g/150g/30g
And training days : 180g/300g/80g
?
Like this during non traning days my muscle still have Protein, but they haven't a lot of carbohydrate and lipid wich is (probably?) useless because i'm not training. And then during training days i increase my amount of carbohydrate and lipid to develop my muscle.

Am i thinking right about this schedule ?
Thanks for taking the time to answer me.

You've got the idea, but 30g of fat is a bit low on non training days, ideally you'd want to lower the fat with the increase of carbs on training days, and increase the fats with the lower carbs on non training days.

So maybe
Training - 180g/400g/40g - 2680
Non Training - 180g/100g/80g - 1840

But these numbers sound more like cutting numbers, I doubt very much you'll see any muscle gain from this at your weight. I think if you added a 1,000 calories on training days that would help I imagine, keep the off days low and see how it goes?!

**hailtotheking** · 14-03-2010 10:30 AM

Calorie cycling is a good approach. I personally figure out a baseline level of calories, then +25% on training days, and then -25% on non-training days (the idea is from Martin Berkhan, not me).

As moto said, on nontraining days, keep carbs low-ish, protein moderately high, and make up the rest with fats.

**Apollon** · 14-03-2010 10:37 AM

Thank you for answering me

I'l try Training days : 180g/500g-600g/80g
And stay low in Non training days.

Can you tell me why fats are more important on non training days ?

edit : the +25% - 25% is a good approach i think ! How is it going for you ? you're building muscle without getting a lot of fat ?

**hailtotheking** · 14-03-2010 10:46 AM

On non training days, its more to do with the fact that fat is simply used to make up the left over calories once you have figured out protein and carbs. Protein should not be the primary energy source chronically (all though you can get away with it in the short term for brief extreme diets)

I have been doing calorie cycling on and off for years, but its only recently i have actually been accurately calculating calories properly. It works well for me to gain strength and not put on fat.

**motokouk** · 14-03-2010 10:54 AM

Httk what is your typical macro and calorie breakdown for on and off days? Interested to hear what's attributing to your lean gains, which is my goal. I know its possible as martins clients display little to no fat gain!

**hailtotheking** · 14-03-2010 10:59 AM

My current macros were posted here http://forum.myprotein.co.uk/trainin...tml#post396034

**motokouk** · 14-03-2010 11:16 AM

Quote

Originally Posted by hailtotheking

My current macros were posted here http://forum.myprotein.co.uk/trainin...tml#post396034

Cool, saw that already, re-absorbed it, think it looks good! Willl be implementing that from week tomorrow, re-implementing IF today going well so far.

To the op- increasing fat on off days simply makes up the calories lost with dropping the carbs. Fat is also good for increasing hormones and will help add variety to the diet!