Today we have an example of a classic weekly low-calorie diet for the efficient volume training course. That’s to say, with less calories than we’re burning (definition), as we’re going to be doing three weeks of ‘fat burning’ so as not to increase our weight too much (lean mass apart).
We’ve use a 28 year old man with a height of 185cm and a weight of 81 kg, which gives us a basal metabolism of 1917kcal. However, having high activity this is multiplied by a corrective factor of 1.55, obtaining a caloric need to cover of around 2271kcal.
We’ve used the Harris-Benedict formula reviewed by Mifflin and St Jeor in 1990 and used today. For women, the formula to obtain the metabolism is:
(10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 We could make an exponential drop in blocks until we reach the marked calories, but it’s good to take advantage of the hormonal environment generated by the volume stage so that we can lose extra fat from the first week of these three that are marked.
We are using macronutrient percentages of 35% protein, 45% carbs and 20% fat, as valid as a 40-40-20 or a 40-30-30 even.
We keep a low calorie range every day, whether we train or not, so we don’t go crazy changing the daily calorie regime. What we’re interested in during these three weeks is lowering the fat percentage a bit, and then getting back into volume.
*** is a day on a real example diet with products that the user usually buys and likes to eat.
- Volume Training. Month 1
- Volume Training. Month 2
- Volume Training. Month 3
- Volume Training. Month 4
- Volume Training. Month 5
- Volume Training. Month 6
- Volume Training. Month 7
- Volume Training. Month 8
- Volume Diet