I am currently working to lose the last little bit of excess fat and lean out. I do want to maintain lean mass, so I keep my protein to 20-25% (around 80g daily.) I am 5'3, 115, and working more toward body recomp/losing inches than losing weight.
I do a daily leangains-inspired IF, and I know the LG protocol generally includes eating above maintenance on training days, and aiming for a deficit on rest days. My workouts however are not LG inspired. I do whatever sort of workout sounds motivating and fun that day.
So my question is this-- on Sunday, I did a long full-body HIIT session with kettlebells. Yesterday I did circuits of BW exercises: five sets of burpees, push ups, planks, squats and lunges, a total of about 20 min, then I walked on an incline for 2 miles with short periods of easy jogging mixed in.
Both workouts were fairly standard for me, but today my whole body is a bit sore and I am Making it a true rest day complete with movies in bed and an Epsom bath.
To reap max benefits of resting and muscle recover (and fat loss! I know some say calories are meaningless, but I am very close to my goal body comp and I have to really be careful with everything), is it necessary to stay slightly below maintenance weight? I had planned to, but I listened to my body which led me to frying up a few pieces of bacon, scrambling eggs in the grease with olives and mushrooms, and slicing up a few strawberries with a tablespoon of coconut butter. It was a delicious fatty feast (Remember I am a small female) and eating so much before climbing right back into bed felt kind of gluttonous. For the record, my only carbs today will be from those strawberries + Brussels sprouts and broccoli with dinner. And I have a flat iron steak waiting for me, so I know I will eat to Maintence today.
Is it really necessary to be in a deficit on rest days if I want to lose fat, or should I be eating for maintenance when my muscles are sore? My main exercise today will basically consist of wandering around the fabric store later.
When in fat-loss mode, How do you eat when your muscles are recovering from a day of muscle failure?
Thanks in advance. Sorry for typos, I am on my phone.
I eat to appetite every day.
I've noticed that I eat more on exercise days in general, and more protein in particular on weight-training days.
I'm not convinced that doing anything else has any justifiable benefit.
I say eat at 20% below maintenance on rest days. If that means that you won't be able to eat enough protein because you're eating high calorie fatty foods then maybe try supplementing with whey protein (if you're not strict paleo). Otherwise I would say that you are just going to be sore.. keep up the epsom baths.
I think you really have to be at a deficit to lose fat.
I keep mine 20% below maintenance on recovery days. But I will also create I a substantial 20% surplus on workout days. I think Berkhan does something similar, but I don't know what percentages he's doing. I can't imagine it being much more or less, though.