I lost 100lb doing this in one year. I dieted for 2 weeks at lower calories with the help of intermittent fasting and then go up to maintenance with a 50 calories deficit from the starting maintenance calories. So far so good. Great material Layne, thanks for sharing.
Christian Diaz can you tell me more? Exactly how you did it? So you did 2 weeks lower calories and then 2 weeks 50calories under maintenance? That the whole year?
@@vladarodic9683 it was probably to account for the fact they were losing weight during the diet, and their BMR would've gone down from carrying less weight in general
That is the key right there Layne. You have to re-calculate the maintenance levels. If you’re going on to a diet break say for three days all the way up to two weeks. People have to understand that their calorie intake has now need to be adjusted for their new bodyweight and lean body mass. I remember back in the day when we had to do everything by hand and chart things by books from Barnes & Noble‘s
I loved this video and this one quote is gonna stick with me, "Science tells you what not to do, coaching is an artform". That rings very true with me.
I’ve been pretty successful with 16 weeks of strict diet and training followed by 8-12 of maintenance with some surplus. That’s my 43% bf to 10% bf method for slow but sustainable loss after 2.5 years. For trying to go sub 10 and trying to maintain that, it’ll probably won’t work but 10-12 is healthy and comfortable for me when not focusing on wanting to look a certain way.
I’m not shocked by this at all! I do something similar with my clients as a mental break from dieting every 3-4 weeks and in the following week, people tend to lose more weight. I usually considered it a “refeed” but didn’t go for a full week. And I based my calories on their last plateau (maintenance), so not as accurate as the study, but similar results.
Lexes O'Hara hi Lexes. Can you provide some input for me? I am at a bit of a wall, my abs showing pretty good, but I have the last lower abs fat to lose, but I’m very close. I tend to diet in a deficit 6 days a week, with Saturday being the day where I allow myself a hefty dinner and ice cream with my spouse. I don’t usually track on the Saturday, but I believe I exceed maintenance a bit that one day. I find it extremely difficult to make it a full 7 days in a 500 calorie deficit without the one day where I allow a cheat meal. If I must play by these rules to fit my lifestyle, do you think this one day a week is not enough to get my hormones back up again and allow for better thermogenesis? In other words, do you think 2 higher calorie days or perhaps a full week diet break would significantly help me? I don’t want to go off the deep end, but if taking a week or two off of the deficit while still doing my daily weightlifting and 40 minutes cardio a day would benefit that last bit of fat, I would do it. What do you think? Thanks for your insight.
I already knew the concept of breaking the diet, and after four weeks of heat deficit, my fat loss and weight in general began to slow down in the last weeks, so in my five week, I decided to take a break from diet and aerobic, really amazement, the first two days my weight dropped 300 grams and I felt lighter, on day 3 I increased 300gr although I still looked good, on day 4 my weight dropped 500 grams, today is day 5 and I still do not I have weighed, but already with 4 days my average weight is below the average weight of last week, so this is going very well for what I can guess, now ... if my average weight this week continues through Below the average of last week, do you recommend me to continue another week of diet and aerobic rest?
This video topic is of great interest to me. I am a 36-year-old male, 6' 3" tall, and I currently weigh 340.6 pounds. I have been in a caloric deficit since March 25, 2019, and have lost 109.4 pounds so far. However, the last two consecutive weeks I have only lost .6 pounds per week. The previous three weeks saw a loss of 5.2 lbs, 4.8 lbs, and 5.6 lbs respectively. I have only cheated once in the last 238 days. I fear that I have been in a caloric deficit for too long and am now hurting my efforts. I use a calorie counting app and I walk a hiking trail through the woods 6 days per week (4.5 miles) (1hr 20mins) and 3 of the days I also do 10 sets of 10 push-ups throughout the hike. According to the calorie counting app, I'm burning over 1000 calories per hike and I'm eating 2200 calories per day. The average daily caloric deficit, according to the app, is just over 2000 calories. Should I experiment with a diet break? Have a cheat meal? Have a cheat day? a Cheat weekend? I'm lost. I started at 450 pounds and am determined to get healthy, but I don't want to shot myself in the foot. Any help would be very much appreciated.
Oh my gosh this is what I've been doing kind of by accident lately - stay on track for a couple weeks then eat at about maintenance for a week because I get too hungry and can't hit my macros, and I've been losing more lately on the weeks I'm hitting macros and only staying the same or barely gaining on my maintenance weeks... before I started doing that I was losing very slowly. Huh!
Im just starting to find out that the cortisol build up from restricting too thighly is more detrimental to my goals than to simply letting go once in a while...
Love this information. Thank you. Question: are the calculations you recommend for us to use to figure out how to adjust for diet breaks in one of your books? If so, I'll but them now.
Jeff Alberts of 3DMJ is doing this with great success. Making prep fit in his lifestyle. I took that idea and we fit it with a woman's monthly cycle. Another interesting approach...
Amazing video! Thanks for sharing this info, I have already felt it just by stopping when I feel to depleted....i take one week or two off at maintenance!
Layne, the link to the study you cited doesn't lead to a study, it leads to the "browse articles" part of the international journal of obesity website. What's up with that?
Obviously there are a lot of unknowns right now in terms of fine tuning and additional calculations to figure new maintenance, but do you believe this will be a feature for your avatar clients at some point?
Well I never know about any studies on diet breaks however I do take diet brakes over Christmas or holidays or sometimes I take a diet break for a week or two for psychological reasons .. it’s up to the individual When they take them no rules here, but the key is keeping to your maintenance! calories! On your diet break obviously, for me on a diet I eat 1750 a day to lose 1to 1.5 lbs a week on average but on a diet break I eat 2300 which pretty much maintains my weight for my age, hight and weight and activity level ..
What do you do when you are use to inter. fasting and after a while when you have lost the weight you find yourself needing to eat more and cant fast for as long
Hey Layne! Thanks for the informative content as always! I just had a quick question: I don’t think I can afford a coach, but I have been reverse dieting myself and am up to around 2750 maintenance. If I try to implement this in some form or another for my next fat loss stage, what do you think is the best way for me to recalculate my new maintenance? Up until now, I haven’t really been using the generic Equations because I don’t think they are that accurate, so I have just been raising my calories little by little and making sure my weight stays stable… I am going to take a look at the study now to see what kind of equation they used, but I’m assuming that it would use a fairly accurate test of body fat and muscle percentage… which I probably don’t have access to...? Thank you!!!
Hi Layne, any chance that based on this study we could deduce that this would work in a reverse diet phase to prevent excessive fat gain (I.e two weeks above maintenance followed by two weeks at maintenance)?
Would love to see a video on determining your maintenance calorie level. I've been cutting for about 10 weeks but don't really know how many calories I can add back in.
For a guy who is 15-20% body fat who wants to gain muscle but also get down to 10%, why not cut for 2 weeks at 30% deficit and then bulk for 2 weeks at a 10% surplus? It seems that fat gain in this situation would be minimal on the short bulk compared to doing 2 weeks of maintenance instead. Eventually you’d end up at 10% and then able to make the bulking periods longer than 2 weeks while staying close to that low bf percentage.
Thanks for the great summary of the research. Would you say that calorie cycling over the course of a week might give similar benefits as the 'diet break' protocol you describe? Also, I wonder if similar benefits can be seen when bulking to improve nutrient partitioning and avoid excessive fat gain. Thanks for your thoughts!
I've tried kind of the same but the way I did it was that I had 3-4 diet days in a week and the rest of the days 3-4 I was in a small surplus. The 3-4 diet days I was down 1100kcal from the maintenance calories and the rest of the days I was 100-200kcal surplus and it did the job and I got lean easier than I had expected.
Sooo, I have been dieting for 8 months I was 30 % bf at 95kg - 5'11 and now I am around 16% at 70 kg. I always incorporated some cheat days on the times my weight stagnated and it helped to keep the process going. But what would any of you suggest now. I want to get to 10 % bf and I'm worried I'll have to go very low on the KG's to get there. If I stagnate again, should I take more than a 2 week break since I've dieted for long or should I just push through these remaining last killos? Anyone can help, it would mean a lot.
From here, I would like to see data on how calorie cycling on a weekly basis compares to those taking 2 week diet breaks. Most of us who have ever had to lose weight do so with about a 12-16 week start/completion date ie competition prep, social event, heading into summer etc. For what it’s worth, I always give myself two “refeed” days throughout the week. Maybe it did take a little longer for me to hit goal than those with consistent restrictive diets or only one refeed day, but I feel I exceeded my goals in the long run and stuck with it. It sure beat the 16 week tilapia and 5 almonds diet that we still continue to see “coaches” throwing out to clients.
I would like to see this study done on intermediate to advance lifters in a constant steady surplus compared with the two week breaks. Any hypothesis on how that would play out Layne?
So this is mainly addressing loss of body fat, which is great. But are there any parts of this that apply to a mass gaining phase? Or just continue to mass normally, and use this as a tool when cutting again?
I was thinking about this.. what if you reversed it and for mass gaining did 2 weeks surplus, 2 weeks maintenance. Would that lead to less fat gain and more muscle? But I'm not sure if the logic holds up. It might prevent deterioration of insulin sensitivity due to a constant caloric surplus. Maybe do this instead of carb cycling? Just throwing thoughts out there.
It would be interesting to see results if the 16 week group( group without pauses) continued the kca deficit all the way for 30 weeks. Then compare the 2 groups and observe differences in both fat and lean mass loss. Nice video. 👍
So for the first 2 weeks, there is a calorie restriction and for the next 2 weeks, we have to stay at a maintenance calorie according to the present body weight we have and and that cycle continues. Is it right? I am not clear about the 2 week diet break calorie.
I wonder how lean mass loss would have compared if they just stacked the extra 14 weeks of maintenance onto the end of the 16 week continuous group and measured at the end.
Hey Layne! What's the best equation for calculating (or should I say estimating) your maintenance calories according to you and your experience? Thanks!
My take away is this . If you are in tune with your body and listen to its needs you will naturally eat a bit more when it’s needed . I don’t think you need to plan anything out if you are dialed in mentally to your body , you go by your intuition.
This is very interesting and I think subconsciously I might be doing this on my diet I do not keep track of calories and I just listen to my body and do Keto some days I eat a lot more but I also have a very Physically Active job and some days I don't eat nearly as much and I might go for days without losing any weight and then there's drop off all of a sudden so maybe some days I'm eating at maintenance and some days I'm eating below maintenance it's hard to say since I'm not keeping track of calories but my weight loss on a per month basis has been very good 8 to 10 lb plus per month either way I might try to incorporate this a little bit more thanks for the video
Implementing 24h fast during the 2 weeks of dieting can , double the total calories deficit of those two weeks and then cancel out , the delay from the following 2 weeks maintenance
If you know your cutting calories, you should know roughly where your maintenance is based on how much weight you're losing. If you're losing 1 pound per week, your maintenance will be roughly 500 calories over your cutting calories. Another way you can estimate is by using an online calculator to find your maintenance and reducing that number by ~10% to account for a drop in metabolic rate.
Derrick AK I would add all the calories eaten in the second diet week and add 3500cals per lb of body fat lost then divide the total by 7 to get mantanice calories.
There may be something I'm missing from not reading the papers but did the researchers recalculate the maintenance level for the consistent 16 week dieters every 2 weeks (and thus recalculate the new deficit for them)? If they didn't this could negate or reduce some of the gap with those who took diet breaks... no? I am a fan of refeed days and carb cycling so I'm not trying to be critical (just curious, and want to know the facts and factors that make this effective)
I believe there was a Swedish doctor back in late 90s that did this style called abcde diet: anabolic burst diet excercise, I've done this for years usally 3weeks on 3 weeks off
page 3, section subtitled "Calculation of predicted REE, and of changes from baseline" of the article linked in the description. They used 3 different equations. didn't see composition-adjusted equation tho.
Right. Great value, sounds awesome, but I always appreciate when someone gives implementable steps, even slightly rather than just the reporting of information. Especially something like this.
not much, but I wanted to focus your attention on that so you may win Nobel:) Its future and probably deflated gas circulation system linking gut bacteria and Parkinson's as example.
Dude I diet like this for my entire life lol. I go on a diet and I do well for 2 weeks. Next week or two I slip up a bit and then get back on it for 2 weeks and repeat. At least now I dont feel like a failure... maybe I was doing it right all along lol.
sarthak gg you use the calculator online but after 2 weeks you use your current weight and keep everything else the same to figure out your new TDEE. For example let's say I am at 65kg and after 2 weeks I go down to 63 kg, I'll put 63kg in the calculator online and that will figure out my new maintenance calories. Obviously calculators aren't a 100% accurate but they do give you a rough idea of how much you need to be eating everyday to either gain, lose or maintain weight. Hope this helps!
I've been on a diet break for 2 years, I'm going to make all kinds of gains.
6reps best comment I’ve seen today LOL
+Rockstar Fitness K.O. exactly,these fat boys are bloated
LOL
Lol
I lost 100lb doing this in one year. I dieted for 2 weeks at lower calories with the help of intermittent fasting and then go up to maintenance with a 50 calories deficit from the starting maintenance calories. So far so good. Great material Layne, thanks for sharing.
Christian Diaz can you tell me more? Exactly how you did it? So you did 2 weeks lower calories and then 2 weeks 50calories under maintenance? That the whole year?
@@vakman1238 50 kcal what is that?
nobody knows what 50 cal is?
Vlada Rodic ofc I meant 50kcal you idiot
@@vakman1238 honestly you are a moron to be fair.
nobody does 50 cal deficit.
@@vladarodic9683 it was probably to account for the fact they were losing weight during the diet, and their BMR would've gone down from carrying less weight in general
That is the key right there Layne. You have to re-calculate the maintenance levels. If you’re going on to a diet break say for three days all the way up to two weeks. People have to understand that their calorie intake has now need to be adjusted for their new bodyweight and lean body mass. I remember back in the day when we had to do everything by hand and chart things by books from Barnes & Noble‘s
I loved this video and this one quote is gonna stick with me, "Science tells you what not to do, coaching is an artform". That rings very true with me.
I’ve been pretty successful with 16 weeks of strict diet and training followed by 8-12 of maintenance with some surplus. That’s my 43% bf to 10% bf method for slow but sustainable loss after 2.5 years. For trying to go sub 10 and trying to maintain that, it’ll probably won’t work but 10-12 is healthy and comfortable for me when not focusing on wanting to look a certain way.
I may actually implement this with a client who has lost a considerable amount of weight but gained it all back after falling off the wagon.
I’m not shocked by this at all! I do something similar with my clients as a mental break from dieting every 3-4 weeks and in the following week, people tend to lose more weight. I usually considered it a “refeed” but didn’t go for a full week. And I based my calories on their last plateau (maintenance), so not as accurate as the study, but similar results.
Lexes O'Hara do you usually do a single day diet break or multiple days?
It depends on the person :) Usually 1-3 days
+Lexes O'Hara 😂😂😂
So their maintence before their cut ? Do you think its too late to do a diet break at week 7 or 8 of cut?
Lexes O'Hara hi Lexes. Can you provide some input for me? I am at a bit of a wall, my abs showing pretty good, but I have the last lower abs fat to lose, but I’m very close. I tend to diet in a deficit 6 days a week, with Saturday being the day where I allow myself a hefty dinner and ice cream with my spouse. I don’t usually track on the Saturday, but I believe I exceed maintenance a bit that one day. I find it extremely difficult to make it a full 7 days in a 500 calorie deficit without the one day where I allow a cheat meal. If I must play by these rules to fit my lifestyle, do you think this one day a week is not enough to get my hormones back up again and allow for better thermogenesis? In other words, do you think 2 higher calorie days or perhaps a full week diet break would significantly help me? I don’t want to go off the deep end, but if taking a week or two off of the deficit while still doing my daily weightlifting and 40 minutes cardio a day would benefit that last bit of fat, I would do it. What do you think? Thanks for your insight.
"coaching is an art form" finding what works for the individual 💯
Good info. Thanks, Layne and Holly.
I’m sure the info is great but couldn’t focus on anything but Holly. Daaaamn son!
Layne with this new research, being one who is not a exercise science person, I would love to see a video of a proper diet break
I already knew the concept of breaking the diet, and after four weeks of heat deficit, my fat loss and weight in general began to slow down in the last weeks, so in my five week, I decided to take a break from diet and aerobic, really amazement, the first two days my weight dropped 300 grams and I felt lighter, on day 3 I increased 300gr although I still looked good, on day 4 my weight dropped 500 grams, today is day 5 and I still do not I have weighed, but already with 4 days my average weight is below the average weight of last week, so this is going very well for what I can guess, now ... if my average weight this week continues through Below the average of last week, do you recommend me to continue another week of diet and aerobic rest?
This video topic is of great interest to me. I am a 36-year-old male, 6' 3" tall, and I currently weigh 340.6 pounds. I have been in a caloric deficit since March 25, 2019, and have lost 109.4 pounds so far. However, the last two consecutive weeks I have only lost .6 pounds per week. The previous three weeks saw a loss of 5.2 lbs, 4.8 lbs, and 5.6 lbs respectively. I have only cheated once in the last 238 days. I fear that I have been in a caloric deficit for too long and am now hurting my efforts. I use a calorie counting app and I walk a hiking trail through the woods 6 days per week (4.5 miles) (1hr 20mins) and 3 of the days I also do 10 sets of 10 push-ups throughout the hike. According to the calorie counting app, I'm burning over 1000 calories per hike and I'm eating 2200 calories per day. The average daily caloric deficit, according to the app, is just over 2000 calories. Should I experiment with a diet break? Have a cheat meal? Have a cheat day? a Cheat weekend? I'm lost. I started at 450 pounds and am determined to get healthy, but I don't want to shot myself in the foot. Any help would be very much appreciated.
Thanks Layne and Holly! Great and exciting information. Excited to see if this is a useful tool for me!
+Kim Heinz 👍🏻
Oh my gosh this is what I've been doing kind of by accident lately - stay on track for a couple weeks then eat at about maintenance for a week because I get too hungry and can't hit my macros, and I've been losing more lately on the weeks I'm hitting macros and only staying the same or barely gaining on my maintenance weeks... before I started doing that I was losing very slowly. Huh!
Great stuff. Would be curious to see how the continuous group would have done in the same time period (30 weeks) comparatively too.
Well you would have to show a loss in order to take a break first right? Then take the break at a lower maintenance number.
thanks for sharing this ! as someone on a slow cut this is truly a game changer !!
“Make America Science Again” YES!!!
Im just starting to find out that the cortisol build up from restricting too thighly is more detrimental to my goals than to simply letting go once in a while...
Truth.
Can't wait to see how you manage me on this Holly! Exciting 😁😁❤️👍💪
Hi Lisa .... How are you doing ??
Is Holly your personal trainer. II need her details. Thank you : )
Great video lane and that's some fantastic new research
+The Physique Mechanic thanks!
Love this information. Thank you. Question: are the calculations you recommend for us to use to figure out how to adjust for diet breaks in one of your books? If so, I'll but them now.
*Were both groups consuming the same total number of calories each month?*
Jeff Alberts of 3DMJ is doing this with great success. Making prep fit in his lifestyle. I took that idea and we fit it with a woman's monthly cycle. Another interesting approach...
Amazing video! Thanks for sharing this info, I have already felt it just by stopping when I feel to depleted....i take one week or two off at maintenance!
hey layne ! What do you think if I do 4 weeks of diet and 1 week of diet break ? until I'm with the bf% I want.
Layne, the link to the study you cited doesn't lead to a study, it leads to the "browse articles" part of the international journal of obesity website. What's up with that?
Obviously there are a lot of unknowns right now in terms of fine tuning and additional calculations to figure new maintenance, but do you believe this will be a feature for your avatar clients at some point?
Well I never know about any studies on diet breaks however I do take diet brakes over Christmas or holidays or sometimes I take a diet break for a week or two for psychological reasons .. it’s up to the individual
When they take them no rules here, but the key is keeping to your maintenance! calories! On your diet break obviously, for me on a diet I eat 1750 a day to lose 1to 1.5 lbs a week on average but on a diet break I eat 2300 which pretty much maintains my weight for my age, hight and weight and activity level ..
What do you do when you are use to inter. fasting and after a while when you have lost the weight you find yourself needing to eat more and cant fast for as long
Hey Layne! Thanks for the informative content as always! I just had a quick question: I don’t think I can afford a coach, but I have been reverse dieting myself and am up to around 2750 maintenance. If I try to implement this in some form or another for my next fat loss stage, what do you think is the best way for me to recalculate my new maintenance? Up until now, I haven’t really been using the generic Equations because I don’t think they are that accurate, so I have just been raising my calories little by little and making sure my weight stays stable… I am going to take a look at the study now to see what kind of equation they used, but I’m assuming that it would use a fairly accurate test of body fat and muscle percentage… which I probably don’t have access to...? Thank you!!!
Hi Layne, any chance that based on this study we could deduce that this would work in a reverse diet phase to prevent excessive fat gain (I.e two weeks above maintenance followed by two weeks at maintenance)?
Great video. I incorporated this and have been dieting for a year lol I first heard Lyle McDonald speak of this topic.
Would love to see a video on determining your maintenance calorie level. I've been cutting for about 10 weeks but don't really know how many calories I can add back in.
Benjamin Wiles log your food for two weeks and ea how you normally do. Average those calories per day
Did you say “the second group lost almost twice as much: 47% more”. That’s not almost twice as much is it? 100% more would be twice as much.
If the first group only lost 23.5%, then twice as much would equal 47%. They just didn't say what the first group lost
Tamara Meier Great catch!
For a guy who is 15-20% body fat who wants to gain muscle but also get down to 10%, why not cut for 2 weeks at 30% deficit and then bulk for 2 weeks at a 10% surplus? It seems that fat gain in this situation would be minimal on the short bulk compared to doing 2 weeks of maintenance instead. Eventually you’d end up at 10% and then able to make the bulking periods longer than 2 weeks while staying close to that low bf percentage.
I diet one month and take 11 months diet break
The best way to go! XD
😂
That’s a perfectly legit way to maintain ur weight
Ññññ
Thanks for the great summary of the research. Would you say that calorie cycling over the course of a week might give similar benefits as the 'diet break' protocol you describe? Also, I wonder if similar benefits can be seen when bulking to improve nutrient partitioning and avoid excessive fat gain. Thanks for your thoughts!
No I don’t think so
Thanks for the quick reply. Does 'I don't think so' apply to both of my questions? Is there then no value at all to calorie cycling?
I've tried kind of the same but the way I did it was that I had 3-4 diet days in a week and the rest of the days 3-4 I was in a small surplus. The 3-4 diet days I was down 1100kcal from the maintenance calories and the rest of the days I was 100-200kcal surplus and it did the job and I got lean easier than I had expected.
ULTIMATE DIET 2.0
How did you spread the days? 3-4 days in deficit in a row then 3 in a surplus in a row?
Slow but steady wins the race.
Which brand is the leather belt that you lift with? You competed in RAW Nationals with it. It is very nice.
+Martin Ganev iron tanks
biolayne Wow you replied to me 😲 Really love your live squat sessions man. Keep up the great work. You will always be my idol.
On week 7 , was planning to make it to week 12 but now I think I'm going to take a diet break! How do I find maintence
Great info. Please make more videos with Holly!! :)
Bill Philip's mentioned this back in 1999 I think it was, the ABCDE diet, two weeks bulking, 2 weeks cutting.
that's not what this is
Where do i find the best maintenance calculator ? I need to re-calculate my new maintenance when i reverse out of my diet
What method did they use for calorie input or reduced?
Would you coach a client to do 2 on and 2 weeks ’break’ or do you have another idea? :)
Awesome and knowledgeable content as always!
Sooo, I have been dieting for 8 months I was 30 % bf at 95kg - 5'11 and now I am around 16% at 70 kg. I always incorporated some cheat days on the times my weight stagnated and it helped to keep the process going.
But what would any of you suggest now. I want to get to 10 % bf and I'm worried I'll have to go very low on the KG's to get there. If I stagnate again, should I take more than a 2 week break since I've dieted for long or should I just push through these remaining last killos? Anyone can help, it would mean a lot.
From here, I would like to see data on how calorie cycling on a weekly basis compares to those taking 2 week diet breaks. Most of us who have ever had to lose weight do so with about a 12-16 week start/completion date ie competition prep, social event, heading into summer etc. For what it’s worth, I always give myself two “refeed” days throughout the week. Maybe it did take a little longer for me to hit goal than those with consistent restrictive diets or only one refeed day, but I feel I exceeded my goals in the long run and stuck with it. It sure beat the 16 week tilapia and 5 almonds diet that we still continue to see “coaches” throwing out to clients.
no difference on a weekly basis based on current data
I would like to see this study done on intermediate to advance lifters in a constant steady surplus compared with the two week breaks. Any hypothesis on how that would play out Layne?
Do you feel that this approach would be beneficial for a women you is in her late 40s with pcos?
So this is mainly addressing loss of body fat, which is great. But are there any parts of this that apply to a mass gaining phase? Or just continue to mass normally, and use this as a tool when cutting again?
I was thinking about this.. what if you reversed it and for mass gaining did 2 weeks surplus, 2 weeks maintenance. Would that lead to less fat gain and more muscle? But I'm not sure if the logic holds up. It might prevent deterioration of insulin sensitivity due to a constant caloric surplus. Maybe do this instead of carb cycling? Just throwing thoughts out there.
Jishuku yeah it's outside of my area of expertise so I didn't want to speculate, but I'd listen to @biolayne speculate
I am struggling to determine new maintenance during the two week off?
It would be interesting to see results if the 16 week group( group without pauses) continued the kca deficit all the way for 30 weeks. Then compare the 2 groups and observe differences in both fat and lean mass loss. Nice video. 👍
That wouldnt work because then u would be comparing 1 group who was dieting for 16 weeks and your group who is now dieting for 30 weeks.
So for the first 2 weeks, there is a calorie restriction and for the next 2 weeks, we have to stay at a maintenance calorie according to the present body weight we have and and that cycle continues. Is it right? I am not clear about the 2 week diet break calorie.
I think he's recommending 2 weeks if you were on a long term restriction like 8 weeks. The study sounded like it was a day every 2 weeks but not sure
Yeah its not fully clarified from this video
Did the participants in this study train(exercise) while off and on their diet?
no
I wonder how lean mass loss would have compared if they just stacked the extra 14 weeks of maintenance onto the end of the 16 week continuous group and measured at the end.
I plan on taking a diet break for 2-3 weeks
Are you going to implement this in avatar nutrition?
He is no longer affiliated with Avatar.
Hey Layne! What's the best equation for calculating (or should I say estimating) your maintenance calories according to you and your experience? Thanks!
Always good info. Thank you
Such a great video, really helps my thirst for knowledge. thanks Layne
My take away is this . If you are in tune with your body and listen to its needs you will naturally eat a bit more when it’s needed . I don’t think you need to plan anything out if you are dialed in mentally to your body , you go by your intuition.
That’s not what the data says
Do you know if the macros were controlled as well, or was it just calories?
yes they were
I am interested in learning more about diet breaks and in finding out about how I become a client of yours.
+Mari Hamby sure! Please email layne@biolayne.com
That is the most gorgeous female specimen I have ever seen.
This is very interesting and I think subconsciously I might be doing this on my diet I do not keep track of calories and I just listen to my body and do Keto some days I eat a lot more but I also have a very Physically Active job and some days I don't eat nearly as much and I might go for days without losing any weight and then there's drop off all of a sudden so maybe some days I'm eating at maintenance and some days I'm eating below maintenance it's hard to say since I'm not keeping track of calories but my weight loss on a per month basis has been very good 8 to 10 lb plus per month either way I might try to incorporate this a little bit more thanks for the video
If ur losing 2-3 pounds a week u is most definitely in a calorie restriction of 500 or more in a week
Implementing 24h fast during the 2 weeks of dieting can , double the total calories deficit of those two weeks and then cancel out , the delay from the following 2 weeks maintenance
+Natsu dragnir uh no it doesn’t work like that
Sounds good... Hard as fuck tô implement correctly
+Lucky Patrick agreed
Have you seen James Krieger's critique of this study? He doesn't think there's anything special going on.
Thank you
How should you calculate the new maintainance????
If you know your cutting calories, you should know roughly where your maintenance is based on how much weight you're losing. If you're losing 1 pound per week, your maintenance will be roughly 500 calories over your cutting calories.
Another way you can estimate is by using an online calculator to find your maintenance and reducing that number by ~10% to account for a drop in metabolic rate.
Go to IIFYM.com and use their TDEE calculator
@@McBeagleHound but i just found out that ny maintenance is around 500 cals lower than the calculator. Any idea why is that so?
4 weeks on deficit diet week of maintenece diet ?
How did they calculate the new RMR?
Derrick AK I would add all the calories eaten in the second diet week and add 3500cals per lb of body fat lost then divide the total by 7 to get mantanice calories.
+Derrick AK an equation developed that was from a regression analysis the ran on their subjects as well as indirect calorimetry
I’m doing 2 days on 2 days off
For bodybuilding contest preparation
Since making this video have you tried this technique with your clients? If so do you feel the results of the study are reflected in real life?
There may be something I'm missing from not reading the papers but did the researchers recalculate the maintenance level for the consistent 16 week dieters every 2 weeks (and thus recalculate the new deficit for them)? If they didn't this could negate or reduce some of the gap with those who took diet breaks... no?
I am a fan of refeed days and carb cycling so I'm not trying to be critical (just curious, and want to know the facts and factors that make this effective)
+MightyManofValour86 yes they did recalculate maintenance after every 2 weeks
Lyle McDonald has been talking about this for years!!! Not sure why is this such a shocking revelation? 🤷♂️
I believe there was a Swedish doctor back in late 90s that did this style called abcde diet: anabolic burst diet excercise, I've done this for years usally 3weeks on 3 weeks off
U find new maitince ecery time?
My gosh she's beautiful
leave comments in the 'description' haha
I don't know why you guys give so much shit for his divorce, break up happens and its not like hes not taking care of his kids
You don't think he'll lie in other areas of his life? Selective integrity? There is no such thing.
+Fitness Bull if you’ve never made mistakes in your life then I commend you. All i can do is learn and be better to not make them again.
biolayne So cheating on your wife with Holly was a mistake? I'm sure Holly will not be offended by that at all 😂😂😂
Kian19870 Seems pretty obvious that Layne was implying that the way he went about it wasn't the best way, not a jab at Holly.
+Kian19870 there is never an excuse to cheat. If I was that unhappy I should have ended it before it got that far. That’s 100% on me
I did 2 days low calorie and 1 day high calorie and I lost 10 pounds in 5 days
Does anyone have a simplified equation they used to recalculate the maintenance calories for the 2 week breaks?
page 3, section subtitled "Calculation of predicted REE, and of changes from baseline" of the article linked in the description. They used 3 different equations. didn't see composition-adjusted equation tho.
is there one in english? lol So hard to understand how to implement
Right. Great value, sounds awesome, but I always appreciate when someone gives implementable steps, even slightly rather than just the reporting of information. Especially something like this.
Go on IIFYM.com TDEE calculator
McBeagleHound lol worst comment ever
I wonder how this translates to trained athletes
30 weeks or 32 weeks...she is hot. Don't argue with a pretty girl.
wow. that is one good-looking woman.
Holly is cold :P
talking about anything wiithout taking into account how fascia works is broscience
what would fascia have to do with this?
*grabs popcorn*
not much, but I wanted to focus your attention on that so you may win Nobel:) Its future and probably deflated gas circulation system linking gut bacteria and Parkinson's as example.
haha, broscience wins. They discovered circulation in fascia, fluid so far, but gas is also there obviousy
lol ... that tan ...... we Indian have to say "cultural appropriation"
Dude I diet like this for my entire life lol. I go on a diet and I do well for 2 weeks. Next week or two I slip up a bit and then get back on it for 2 weeks and repeat. At least now I dont feel like a failure... maybe I was doing it right all along lol.
+Pugger no. Eating at maintenance is WAY different than just slipping up and eating what you want
Make America Hard Again
Diet Breaks turn into permanent break from dieting
Iki Boy786 by our lack of control?
Iki Boy786 haha.. True that man. I can so relate to it. Its been 4 weeks since i have been taking a break :p
Breaking a diet by going back up to maintenance is hardly a “diet break” in my opinion. They still had to have a lot of discipline
Shea Mankin but the thing is how to calculate the new maintainance??
sarthak gg you use the calculator online but after 2 weeks you use your current weight and keep everything else the same to figure out your new TDEE. For example let's say I am at 65kg and after 2 weeks I go down to 63 kg, I'll put 63kg in the calculator online and that will figure out my new maintenance calories. Obviously calculators aren't a 100% accurate but they do give you a rough idea of how much you need to be eating everyday to either gain, lose or maintain weight. Hope this helps!
Love that shirt! #dumptrump
Dude, you need to give her room to speak
He cheated on her?
First