Kolumne 76 | Pendeln für die Muskeln - Demo-Frey-Nutrition

Column 76 | Commuting for the muscles

76. COMMUTING FOR THE MUSCLES

COLUMN 76 |
COMMUTING FOR THE MUSCLES

Column 76 - Commuting for the muscles

HOW YOU CAN APPROPRIATELY DIVIDE YOUR CALORIE INTAKE ACCORDING TO YOUR GOALS USING THE COMMUTER DIET.

?
Column 76 - Commuting for the muscles
I am a student, 1.83 meters tall and weigh about 80 kilos. I train three times a week, briefly and intensively, and I also pay attention to my diet. I would like to build up a little more muscle mass (target weight 85 kilos), but I have no ambitions to compete. However, I also want to get rid of the "roll of fat" on my stomach. I am starting to see a slight six-pack, but my body fat percentage is still too high.

I have been following your articles on the pendulum diet with great enthusiasm and interest. As far as I understand, it is suitable for both the building phase and the diet phase. Does that mean that this form of diet builds muscle and reduces fat at the same time? Or are there two different types of pendulum diet with different calorie counts?

I have calculated that my total calorie consumption is around 2600 calories. On days when I don't train, I only consume 66 percent of that (1700 calories) in a ratio of 40:40:20 (carbs:protein:fat). On days when I train, I consume 111 percent of that (2890 calories). However, I don't have any set days when I go to train. Sometimes it's Monday, Wednesday and Friday and the other week, for example, Tuesday, Wednesday and Thursday. Does it still make sense to do the commuter diet? And should I consume 80 percent of my total calorie consumption on days when I don't train so that I don't lose so much muscle mass?

ANSWER

!
Andreas Frey answers
Only for absolute beginners can it perhaps work to build muscle and burn fat at the same time. Such a drastic change is a real shock for the body, which then reacts by building muscle and - due to the increase in metabolism - by reducing fat. For advanced athletes, which I count you among, this is not possible, as the body has already largely become accustomed to the training stimulus and no longer responds to it so extremely. In view of your data, I therefore recommend that you build muscle first and then go on a diet to reduce body fat.

I achieved my greatest successes with the pendulum diet
The pendulum diet is actually very well suited to both goals. However, that doesn't mean that it supports both goals at the same time. To build muscle, you need to consume more calories than you use up, i.e. create a positive calorie balance. In contrast, to reduce fat, the calorie balance must be negative - here you should eat less than you use up.

I recommend a build-up phase of eight to twelve weeks. You can also extend the duration to 14 to 16 weeks if you see steady progress. However, if you don't see any further muscle gain after twelve weeks, it's time for a diet phase. You should allow six to eight weeks for this. If you put on a little fat during the build-up period, that's not a problem. The diet phase is all about burning that fat...

Usually first muscle building, then fat loss
Based on your body weight, you calculate a basal metabolic rate of around 1900 calories. If you do moderately strenuous work, you should choose a PAL factor (= Physical Activity Level) of 1.3. Adding the digestive loss (0.1) gives you a multiplier of 1.4. You therefore need to consume 2700 calories per day to maintain your weight - i.e. neither gain nor lose weight.

To build muscle, you increase this calorie value by 500 calories, which gives you a total calorie requirement of 3200 calories per day. If you want to lose weight, you have to subtract 500 calories, which gives you 2200 calories. Either way, you have to "oscillate" around these values. I recommend the following calorie distribution per week for the muscle building phase:

CALORIE BREAKDOWN PER WEEKDAY:

  • Monday (training day): 3500
  • Tuesday (closed): 2500
  • Wednesday (training day): 3500
  • Thursday (closed): 2500
  • Friday (training day): 3500
  • Saturday (closed): 2500
  • Sunday (?cheat day?): 4500
Total calorie requirement per week: 22500
(Average 3200 calories per day)

PERCENTAGE BREAKDOWN OF MACRONUTRIENTS:

A) TRAINING DAY:

40% Proteins
40 % carbohydrates
20 % fat

B) REST DAY:

50% Proteins
20 % carbohydrates
30 % fat

C) ?CHEATING DAY?:

30% Proteins
60 % carbohydrates
10% fat
When it comes to training, try to follow a certain rhythm. With a three-way split, training on Monday, Wednesday and Friday is ideal, as you have a rest day between each training day. In addition, there is no training at the weekend, so you give your body enough rest. With a four-way split, training days Monday, Tuesday, Thursday and Friday would be suitable.
Send us your question!

Send us your question!

SEND US YOUR QUESTION!

Do you have any questions about bodybuilding, nutrition, training or supplements? Then send us your question by email to: INFO@FREYNUTRITION.DE

This will then be answered personally by Andreas Frey in the form of a column and published here!

Back to blog