This involves an "accurate, and often laborious, drafting of detailed nutritional programs, with well-defined percentages of macronutrients to be followed every day. That said, it is not taken for granted that each system respects identical methodological criteria for calculation and evaluation.
On the contrary, with the exception of those who follow an "academic" line - which "should" somehow standardize the modus operandi - everyone has their own way.
In the following article we will talk about the so-called "cyclical diet", a nutritional system designed to maximize the physiological development of lean mass and, at the same time, reduce the amount of body fat.
We will obviously discuss the principles that regulate it and, above all, the real effectiveness or applicability that it can demonstrate in the field of fitness and bodybuilding.
For further information: Hunting Pig Out: What does it consist of? constant - characterized by an intake of carbohydrates of approximately 50-60% of the total daily kilocalories (kcal) (die), while fats should respectively amount to 25-30% and proteins would occupy the remaining portion.
In athletes, the recommended protein quota should rise, in particular by following a low-calorie diet - necessary to reduce weight - reaching a count even higher than 2.2 g of protein per kilogram (kg) of body kg.
The point is that, for the most part, the energy share taken with food and the distribution of macronutrients remain unchanged over time - logically contemplating meals or days of "cheating".
, there has never been the possibility to preset and manage it - let's not forget that in the 1900s Italy spent most of its time as a Third World country; for many the problem was finding something to eat, certainly not " choose".
The "current" food mathematics "- which we have used for less than half a century - was essentially born to protect the population from obesity and from pathologies of metabolic interest (type 2 diabetes mellitus, primary arterial hypertension, hypercholesterolemia, hypertriglyceridemia, hyperuricemia, etc. .); today however, this approach is also supported by important "aesthetic needs".
This is how establishing a precise quota of food and drink has become a necessity more than ever necessary for survival. Unfortunately, the pandemic attitude to obesity is still difficult to stop.
and parasympathetic autonomic calm;It is on this theory that the innovative concept of cyclical nutrition is born, which should disregard the fixed assignment of calories and the standardized distribution of macronutrients (carbohydrates, proteins and fats).
For many, reorganizing food life on a cyclical basis makes it possible to recover the naturalness of rhythms, such as the regulation of the nervous system, energy systems, hormonal flows.
We could reconsider the way we eat by extending the patterns on a daily basis to real periods (several days, or even weeks).
All this is widely exploited in the Hunting Pig Out (H-PO) system, where the share of energy taken in the weekly period remains the same, as is the distribution of energy macros, also right for sportsmen, bodybuilders and fitness lovers. who wish to improve their body composition.
), an energy consumption without desirable activities of about 1950 kcal / day and an expenditure from physical motor activity of about 350 kcal / day for 2 days a week. The total energy to be taken would be 14350 kcal per week (/ week), or 2050 kcal / day, for an absolute maintenance.
Considering the "classic" management of the diet, 50-60% of carbohydrates, 25-30% of fats and the remainder of proteins would be attributed. Or, you could start from the protein quantity on a g / kg basis (we do not enter into the merits of the coefficient, which depends on various factors), transform it into calories, add those of fats and finally obtain the remaining energy of the carbohydrates from which to obtain the grams .
Obviously, we could consider slightly different percentages, but in principle we are on these parameters.
However, later on we will follow a much more "expensive" method for athletes, making the calculations based on grams per kg (g / kg).
Example of daily feeding
The example, remember, is set considering the total mass (85 kg), not the lean one. The coefficients that can be superimposed on the percentages mentioned above are approximately the following:
- Protein (P): 1.5 g / kg;
- Fat (L): 0.75 g / kg;
- Carbohydrates (CHO): x g / kg (remaining share to reach 2050 kcal / day or 14350 / week).
At this point, wanting to think on a weekly basis and not on a daily basis, we would have:
- P / week: 127.5 g x 7 days = 892.5 g (3570 kcal);
- L / week: 63.8 g x 7 days = 446.3 g (4016.7 kcal);
- CHO / week: 14350 - 3570 - 4016.7 = 6763.3 kcal / 3.75 kcal (energy coefficient of 1 g of CHO) = 1803.6 g.
Example of cyclic power supply
With reference to the principle of cyclical nutrition, we will structure a diet relating to the days of training and rest, therefore not identical between day 1, day 2, day 3 etc., but respectful of the planned workouts.
On training days (2300 kcal), the protein and fat content would remain low, 1.0 g / kg (therefore 85 g) and 0.5 g / kg (therefore 42.5 g) respectively; consequently, making the resulting calculation, carbohydrates will be the prevailing share (420.7 g), or almost 5 g / kg.
At the meal immediately following the last workout and for the whole following day, the protein quota could be significantly increased, consequently lowering the carbohydrates (and, for some, even the few remaining fats), to maximize the effect. recovery and muscle building.
Proteins can reach 2.2 g / kg (therefore 187 g) and - keeping fats constant - 3.7 g / kg carbohydrates.
But be careful, the calculation must take into account that this last variation intersects the caloric intake of the training days with a breakdown instead referred to the recovery of the following day. So, for those who don't want to go crazy, it could concentrate all the proteins of the workout day at the evening meal and apply the re-calculation to the next day (Sunday).
From Monday to Thursday (rest days with 1950 kcal / day), a normal protein quota could be maintained, i.e. 1.5 g / kg (therefore 127.5 g / day), a higher fat quota than the previous ones, equal to at 1.0 g / kg (therefore 86 g / day) and the remaining carbohydrate:
g CHO / day = 1950 kcal - P kcal - L kcal = 666 kcal / 3.75 (kcal / g) = 177.6
For our subject, 177.6 g / day of carbohydrates equals 2.1 g / kg.
The weekly caloric amount is the same, but the distribution of energy and energy macronutrients changes.
Other important points to follow in cyclical nutrition would be those of a healthy and correct diet; first of all, it is good to favor natural and not industrially processed foods, learning to cook.
everything and reassemble the scheme.
Moreover, as the most recent studies show, the metabolism is smarter than we think. It is true that there are rhythms and mechanisms to "make the most of", such as the well-known post-exercise anabolic window. But it is equally true that the construction and demolition processes stop when they have finished their work; they certainly don't have a timer.
Taking less protein after training, even if it does not have a logic, would not negate what you did in the gym. Of course, the recovery would be slower, p postponed so to speak, but sooner or later it will happen anyway.
It is different if we talk about calories. It is in fact right to concentrate more energy with food on workout days, but only if the gap is impossible to manage efficiently.
For example, an amateur cyclist who travels 300 km between Saturday and Sunday, and who works as an employee by profession, undoubtedly finds an advantage in "increasing" energy intake on training days rather than doing the weekly average.
On the other hand, a subject who trains with weights 3-4 days a week, can safely stabilize the dietary intake, obtaining the same results in terms of well-being and results as with a cyclical diet.
