Volume Training. Definition Diet

Volume Training. Definition Diet

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).

Calorie calculator

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.

Calories definition

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.

Example diet***

Example definition diet

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.

Related Entries

Review of Volume Training. Definition Diet

Calorie calculation - 100%

Typical day - 100%

Proteins - 100%

Carbohydrates - 100%

Fats - 100%


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About David Diaz Gil
David Diaz Gil
David Díaz Gil contributes with excellent articles in which he deposits the essence of his experience as well as scientific rigor.
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