>* When I’m bulking, I do two 25-minute HIIT sessions per week.
>* When I’m cutting, I do three to five 25-minute HIIT sessions per week.
>* When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
>I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.
Weight Training
>DOES ANYTHING CHANGE WHEN CUTTING?
>One of many terrible pieces of training advice I hear among the “bros” is to train with light weights and high reps when cutting to “bring out the cuts.”
>This is 100 percent wrong.
>Focusing exclusively on high-rep training doesn’t help burn more fat than heavier weights. It doesn’t “shred you up,” nor does it make you vascular.
>Ironically, training heavy is especially important when you’re cutting because the name of the game is muscle preservation, and you need to keep overloading the muscles to accomplish this.
>So train hard when you’re cutting and keep trying to go up in strength. Most guys experience an initial drop in strength when they switch from a bulk to a cut, but I’ve always managed to build my strength back up and end more or less where I began with little to no muscle loss (if I do lose any muscle when I cut, I can’t see it in the mirror).
Not exactly what you asked for, but some good reading on the subject nonetheless.
You might see if you can find this article, which is reference #5 from the passage below
Eric R. Helms, Caryn Zinn, David S. Rowlands, and Scott R. Brown, “A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes,” International Journal of Sport Nutrition and Exercise Metabolism 24, no. 2 (2014): 127-38. doi: 10.1123/ ijsnem. 2013-0054; Jo C. Bruusgaard, Ingun B. Johansen, Ingrid M. Egner, Zaheer A. Rana, and Kristian Gundersen, “Myonuclei Acquired by Overload Exercise Precede Hypertrophy and Are Not Lost on Detraining,” Proceedings of the National Academy of Sciences 107, no. 34 (2009): 15111– 16. doi: 10.1073/ pnas. 0913935107.
>BUILD THE BODY YOU WANT EATING THE FOODS YOU LOVE
>THE BIGGER LEANER STRONGER “DIET”
>"You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic." — MARK RIPPETOE
>In this chapter, we’re going to take everything you’ve learned about proper nutrition and turn it into a simple, easy-to-follow diet plan.
>Specifically, we’re going to learn how to create three types of meal plans: one for “cutting,” one for “bulking,” and one for “maintaining.”
>"Cutting" is “fitness speak” for feeding your body less energy than it burns every day to maximize fat loss while minimizing muscle loss.
>"Bulking" refers to feeding your body slightly more energy than it burns every day so as to maximize muscle growth. You also gain body fat while bulking.
>"Maintaining" refers to feeding your body the energy it burns every day, which enables you to make slow muscle gains without adding any fat.
>Most people have heard how energy balance relates to fat loss, but few know how it also relates to muscle growth.
>For example, did you know that restricting calories hinders your body’s ability to build muscle, while eating a slight surplus of calories maximizes it?
>Every day, our muscle cells go through a natural process whereby degraded cells are eliminated and new cells are created to take their place. Under normal health and dietary circumstances, muscle tissue is fairly stable, and the cycle of cellular degradation and regeneration remains balanced. 1 That is, the average person doesn’t lose or gain muscle at an accelerated rate; his or her lean mass more or less remains level. (Well, unless we train our muscles, we slowly lose lean mass as we age, but you get the point. 2)
>When we engage in resistance training, we damage the cells in our muscle fibers, and this signals the body to accelerate the normal rate of protein synthesis to repair the large number of damaged cells. 3
>When you restrict your calories, however, your anabolic hormone levels drop, and your body’s ability to synthesize proteins becomes impaired. 4 That is, a calorie deficit blunts your body’s ability to fully repair the damage you cause to your muscles through exercise. This is why it’s also easier to overtrain when you’re in a calorie deficit.
>This is why you generally can’t build muscle efficiently while restricting calories for fat loss— something often referred to as “body recomposition” and often pitched as the new school of bodybuilding.
>The people selling the body recomp will usually say that bulking and cutting doesn’t work or is old hat and that anyone and everyone can get big and lean simultaneously by following some fancy type of diet or exercise routine.
>Well, they’re lying.
>The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“ muscle memory” allows you to rapidly regain muscle you once had). 5
>If you’re an experienced weightlifter who has already built a fair amount of muscle, however, you won’t be able to build any appreciable amount of muscle while restricting your calories for fat loss. No matter what type of diet or training protocol you use. Period. Your goal while cutting is to preserve muscle, not gain it.
>The “big secret” of experienced, accomplished weightlifters who are able to build muscle and strength while getting lean is… drugs. Lots and lots of drugs.
>So, don’t become one of the many guys who spin their wheels for years chasing the “recomp,” jumping from one fad workout and diet to next, with little to show for it in the end.
>What does that leave, though? If we can’t recomp our way into the ideal physique, how do we get there?
CUTTING 101
>CUTTING 101: HOW TO EAT FOR MAXIMUM FAT LOSS
>HOW OFTEN YOU SHOULD DO CARDIO
>In terms of frequency, here’s how I do it:
>* When I’m bulking, I do two 25-minute HIIT sessions per week.
>* When I’m cutting, I do three to five 25-minute HIIT sessions per week.
>* When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
>I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.
>DOES ANYTHING CHANGE WHEN CUTTING?
>One of many terrible pieces of training advice I hear among the “bros” is to train with light weights and high reps when cutting to “bring out the cuts.”
>This is 100 percent wrong.
>Focusing exclusively on high-rep training doesn’t help burn more fat than heavier weights. It doesn’t “shred you up,” nor does it make you vascular.
>Ironically, training heavy is especially important when you’re cutting because the name of the game is muscle preservation, and you need to keep overloading the muscles to accomplish this.
>So train hard when you’re cutting and keep trying to go up in strength. Most guys experience an initial drop in strength when they switch from a bulk to a cut, but I’ve always managed to build my strength back up and end more or less where I began with little to no muscle loss (if I do lose any muscle when I cut, I can’t see it in the mirror).
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (p. 161). Oculus Publishers, Inc.. Kindle Edition.
Not exactly what you asked for, but some good reading on the subject nonetheless.
You might see if you can find this article, which is reference #5 from the passage below
Eric R. Helms, Caryn Zinn, David S. Rowlands, and Scott R. Brown, “A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes,” International Journal of Sport Nutrition and Exercise Metabolism 24, no. 2 (2014): 127-38. doi: 10.1123/ ijsnem. 2013-0054; Jo C. Bruusgaard, Ingun B. Johansen, Ingrid M. Egner, Zaheer A. Rana, and Kristian Gundersen, “Myonuclei Acquired by Overload Exercise Precede Hypertrophy and Are Not Lost on Detraining,” Proceedings of the National Academy of Sciences 107, no. 34 (2009): 15111– 16. doi: 10.1073/ pnas. 0913935107.
>BUILD THE BODY YOU WANT EATING THE FOODS YOU LOVE
>THE BIGGER LEANER STRONGER “DIET”
>"You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic." — MARK RIPPETOE
>In this chapter, we’re going to take everything you’ve learned about proper nutrition and turn it into a simple, easy-to-follow diet plan.
>Specifically, we’re going to learn how to create three types of meal plans: one for “cutting,” one for “bulking,” and one for “maintaining.”
>"Cutting" is “fitness speak” for feeding your body less energy than it burns every day to maximize fat loss while minimizing muscle loss.
>"Bulking" refers to feeding your body slightly more energy than it burns every day so as to maximize muscle growth. You also gain body fat while bulking.
>"Maintaining" refers to feeding your body the energy it burns every day, which enables you to make slow muscle gains without adding any fat.
>Most people have heard how energy balance relates to fat loss, but few know how it also relates to muscle growth.
>For example, did you know that restricting calories hinders your body’s ability to build muscle, while eating a slight surplus of calories maximizes it?
>Every day, our muscle cells go through a natural process whereby degraded cells are eliminated and new cells are created to take their place. Under normal health and dietary circumstances, muscle tissue is fairly stable, and the cycle of cellular degradation and regeneration remains balanced. 1 That is, the average person doesn’t lose or gain muscle at an accelerated rate; his or her lean mass more or less remains level. (Well, unless we train our muscles, we slowly lose lean mass as we age, but you get the point. 2)
>When we engage in resistance training, we damage the cells in our muscle fibers, and this signals the body to accelerate the normal rate of protein synthesis to repair the large number of damaged cells. 3
>When you restrict your calories, however, your anabolic hormone levels drop, and your body’s ability to synthesize proteins becomes impaired. 4 That is, a calorie deficit blunts your body’s ability to fully repair the damage you cause to your muscles through exercise. This is why it’s also easier to overtrain when you’re in a calorie deficit.
>This is why you generally can’t build muscle efficiently while restricting calories for fat loss— something often referred to as “body recomposition” and often pitched as the new school of bodybuilding.
>The people selling the body recomp will usually say that bulking and cutting doesn’t work or is old hat and that anyone and everyone can get big and lean simultaneously by following some fancy type of diet or exercise routine.
>Well, they’re lying.
>The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“ muscle memory” allows you to rapidly regain muscle you once had). 5
>If you’re an experienced weightlifter who has already built a fair amount of muscle, however, you won’t be able to build any appreciable amount of muscle while restricting your calories for fat loss. No matter what type of diet or training protocol you use. Period. Your goal while cutting is to preserve muscle, not gain it.
>The “big secret” of experienced, accomplished weightlifters who are able to build muscle and strength while getting lean is… drugs. Lots and lots of drugs.
>So, don’t become one of the many guys who spin their wheels for years chasing the “recomp,” jumping from one fad workout and diet to next, with little to show for it in the end.
>What does that leave, though? If we can’t recomp our way into the ideal physique, how do we get there?
>By bulking and cutting. Properly.
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (p. 116). Oculus Publishers, Inc.. Kindle Edition.
>HOW OFTEN YOU SHOULD DO CARDIO
>In terms of frequency, here’s how I do it:
>* When I’m bulking, I do two 25-minute HIIT sessions per week.
>* When I’m cutting, I do three to five 25-minute HIIT sessions per week.
>* When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
>I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (p. 161). Oculus Publishers, Inc.. Kindle Edition.