More from the Mailbag

Ok, I know I promised something special last week but with all of the grinding and gnashing of teeth over the election, I would hate for it to get lost in the noise.  So instead I’ll throw a quick mailbag together which I don’t mind getting lost in that noise.  In today’s questions, I’ll address the idea of reverse cyclical dieting for mass gains, DB’s for growth, muscle gain and metabolic rate in beginners, artificial sweeteners and gut health and yohimbine and water retention.

Reverse Cyclical Dieting for Mass and DBs for Growth

I was thinking if you do like eat 2700-2800 calories or 200-300 calories surplus on Wednesday through Sunday, that could increase muscle growth, because you are in a surplus while muscle protein synthesis is right there.  But you also fast with a ton of protein on Monday/Tuesday so can’t see why you would break down muscles.

also are dumbbell exercises only, a huge problem in the long run for a natural bodybuilder?, like you get up to a 100kg bench press and like 100kg lunges and stuff, but squat is harder to do, but not all bodybuilder squat that have big legs i have heard.

Answer
Ok so there’s two questions in the above.  The first is about using Monday/Tuesday as essentially Protein Sparing Modified Fast Days (PSMF, my Rapid Fat Loss Handbook) and I assume he’s asking about doing such to limit fat gains (if he’s asking something else, I’m unclear).

This actually isn’t a new idea, I believe it was Fred Hatfield who first put this out there suggesting to train and eat at a surplus for 5 days and then diet for 2 days.  For whatever reason, it never seemed to catch on.  I’d also point out that as protein synthesis can run up to 36 hours and fasting on Saturday could limit growth from Friday.  So a single day fast might be better here and there is a recent article in the NSCA journal suggesting that athletes who need to keep bodyweight/bodyfat in check might benefit from such a strategy. I’d be inclined to start with a 6/1 pattern.

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