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  1. Thanks for the links and comments. I'll go through tonight
  2. Hi. Many of you may have seen this study if you're interested in the topic: https://www.ncbi.nlm.nih.gov/pubmed/8563679 So according to this study, muscles only grow for 36 hours; muscle protein synthesis rates peaking for 24 hours, then returning to baseline by 36. Considering we are to maintain a caloric surplus to build muscle, would it make sense based on this to cycle calories on rest days? If this study is correct, muscle building potential ceases after 36 hours, meaning that surely any caloric surplus after that time would just be stored as fat. Can anyone shed some light? Cheers
  3. Thought this might be of interest: http://bayesianbodybuilding.com/best-time-to-work-out/
  4. Great interview. Always thoroughly respected Dorian Yates.
  5. In many full body programs, the frequency is one day on, one day off, finishing with two consecutive days off after the third workout. In this example below, Would it be a sensible decision to eat around maintainance calories on the last off day hilighted in bold? ON/OFF/ON/OFF/ON/OFF/OFF I would imagine by the end of this day, the anoboloc effect of a surplus in relation to the last workout would have dropped off considerably, meaning you wouldn't need as many calories and much of it might end up as fat gain. Would this be correct? Obviously, that extra day at the end is for recovery. So I was unsure as to whether a surplus was needed despite the fact of lower potential for muscle growth. Cheers
  6. Cheers for the replies. In relation to rest days and high activity levels, what about general sports? I mentioned playing tennis, or maybe squash or basket ball; do you have to be careful with that sort of stuff too in regards to recovering for a workout the following day? obviously, that sort of thing is nothing compared to heavy manual labour. I just wonder to what extent recovery is affected at various daily activity levels and whether you'd be doing yourself a disservice by participating in sports in your off days.
  7. Best of luck dude, congrats on your recovery. you've got some great advice here from the experts, go kill it!
  8. Right I presumed so. it would probably be wise to take a day off today, then, I'm guessing. cheers
  9. For the last few days I've been ripping out an old room in our house for renovation. Lots of hammering, carrying and general work one would expect for such a task. It was only today after the third day of doing this that I wondered how this sort of stuff impacts recovery from your workouts? each time I've been at it has been on a rest day from the gym...and I haven't exactly been resting when participating in the aforementioned house bashing. It got me thinking how it might impact actual builders and people that do this sort of thing every day, when they're also wanting to progress in the gym and build muscle. We know how activities such as HIIT cardio can very well impact recovery by using the same energy system, so how does it work for this? Obviously, you can't put your life and everything you have to do on hold to achieve maximal recovery from your workouts, but should this sort of thing be taken into consideration when you're needing to recover? (taking an extra rest day, for example). Or is it unimportant in the grand scheme. Cheers
  10. Alright, so we know you're progressing. What sort of time frame were those gains in strength in? Sleep may well be a factor. Utilisation of nutrients for muscle growth is enhanced as you sleep. It's very important, and if you're not getting enough it could be a factor. However, as was outlined in one of my own threads by a few other members, plenty of people gain on crappy sleep patterns. It just isn't optimal. For this reason I would doubt this will be the largest contributing factor for what you've experienced with the extra fat gain. In my non expert opinion it would be much more likely to be something as described in that article I sent you; metabolic changes from a dramatic jump in calories having been on a very large deficit. It seems to be a very well documented phenomenon, and is one of the main reasons diet transitions are recommended when changing phases.
  11. You're recompostioning, which is awesome.
  12. I couldn't agree more with this. Its incredibly individual. When I was dieting, the amount of calories I needed to be consuming to actually lose fat was no where near what my TDEE was, or what anyone was telling me I should unequivocally be losing on. People can only advise you based on themselves, which often isn't very helpful. As ultra said, it's about small adjustments over time. Precise results require meticulous attention.
  13. Have a read of this: http://www.bodyrecomposition.com/fat-loss/transition-phase-between-dieting-gaining.html/ as the article states, not transitioning properly from a hard diet into a gain phase can cause a significant amount of fat gain. This could have been the case, at least to some extent, for you. I suppose a logical question would be how are you progressing in the gym? Are your lifts going up? Are you getting stronger? Are you pushing yourself hard enough? if the answer is no, that could also be the reason for the fat gain. Obviously in order for you to grow and have excess calories diverted primarily towards muscle gain, the stimulus has to be there. Hope that helps a bit.
  14. I go first thing in the morning myself. Apparently the best time to go for max performance is at around 4 o'clock in the afternoon. I start to feel more sluggish around afternoon to be honest.
  15. Haha, now that I've seen that part hi-lighted, it does sound a little over complicated doesn't it