I've been on a calorie deficit for about 3 months (~500/day deficit) with Saturday being a non-calorie counting day. The results have been great, down 20 lbs and in the 12-14% bf range with legs getting stronger (although bench has taken a dive but it's always been a WEAK lift for me).
I want to change it up a little and try the zigzag diet. Do y'all think a higher calorie day with extra carbs is more useful the day before or day of a heavy lifting day? I lift at 430 am so perhaps cap the night before off with a bowl of kids cereal?
I will keep an overall weekly deficit. I plan on once I get down to 210, currently 214.6 at the end of the week, I will up the calories a couple hundred to try to keep bf stable and focus on gaining good mass.
I want to change it up a little and try the zigzag diet. Do y'all think a higher calorie day with extra carbs is more useful the day before or day of a heavy lifting day? I lift at 430 am so perhaps cap the night before off with a bowl of kids cereal?
I will keep an overall weekly deficit. I plan on once I get down to 210, currently 214.6 at the end of the week, I will up the calories a couple hundred to try to keep bf stable and focus on gaining good mass.