what my theoretical and newbie brain tells me is to be on a light deficit / maintainence calories in the first phase .. and a slight surplus in the second phase ? ...i do want to put on muscle
Increasing Muscle Mass/Body Weight
Some of the keys to increasing muscle mass/body weight are...
1) Increase Caloric Intake
One of the keys to this is based on the,,,
The General Adaptation Syndrome
This from Dr. Hans Selye, PhD from 1923, is based how the body respones to something being exposed to something like a disease.
In a nutshell, the body either adapts and survives or you die.
This same process essentially occurs with training, diet, etc.
Periodizaton Training
The foundation of Periodization Strength Training is based on The General Adaptation Syndrome.
When introduced to a new training program, you make progress. However, at some point you body adapts to it. When adaptation takes place, progress stop.
When progress stops, backing off and starting a new training program, just start your progress.
The same principle applies to diet...
MATADOR Intermittent Energy Weight Loss Diet
Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance 'rest periods' may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency.
pubmed.ncbi.nlm.nih.gov
Research determined that when a calorie restriction diet is undertaken, the body usually adapts in approximately two weeks.
Based on the information, research found the following ensured the body did not adapt: promoting continued weight loss.
a) Calorie Restriction: Consume a Calorie Deficit for two weeks.
After that two weeks change your diet to a...
b) Calorie Surplus: Increase your calorie intake.
c) Every two weeks alternated between a Calorie Deficit and Calorie Surplus.
The Reason
When in a Calorie Deficit, you metabolic rate drops to to accommodate you new lower intake of calories; that is when weight loss stops.
When you increase you calorie intake after two weeks, you metabolic rate increases to accommodate your higher calorie intake. You initially gain a small amount of weight.
However, after two week you then go back to a Caloric Deficit Intake. You end up losing the weight you have gained and losing even more.
Reseach demonstrated that his method enabled individual to lose more body fat and maintain more muscle mass.
MATADOR for Increasing Muscle Mass/Body Weight
The same principle works, in reverse, for increasing Muscle Mass/Body Weight.
You just reverse two week Calorie Intake approach.
a) Increase Calories for around two week.
then...
b) Decreaes your Caloris for around two weeks.
2) Consuming the right amount of Protein Per Meal/Serving
Diet Periodizition Program
The MATADOR Diet for gaining muscle mass/body weight or losing body fat/body weight approach is same principle as the Periodiztion Strength Training Protocol.
Caloric Intake Percentages
Drs. John Ivy and Layne Norton, independent of each other, determined that a variance of around 20% of caloric intake was the most effective for losing more body fat and maintaining more muscle mass or increasing muscle mass and adding less body fat.
2) Protein Intake
Research (Dr. Layne Norton and Donald Layman) determined consuming the right amount of protein per meal/serving produced an anabolic, mucle building effect.
Approximately, 40 grams of protein per meal/serving of quality protein was the most effective.
Amount of Protein Per Day
The recommendation of how much protein per day to consme is all over the place.
Based on my personal use and in working with other, I've found that around 1.5 to 1.7 gram per kilo of body weight is all you need.