Nog informatie die ik had "verzameld" op het internet en jullie niet wil laten ontgaan......
An example of how an IF recomp may be structured (random snippets from my IF guide, which is a work in progress):
Fasting period lasts 16 hrs. This means you initiate your first meal 16 hrs before eating the last meal on the night before (which is easily done by skipping breakfast and lunch). Thus, ideally all eating is done within an 8 +-1 hour timeframe. Most do well with 3 meals, but some may even prefer 2 or 4. In order to have a steady supply of amino acids in your blood during the fast, I suggest the last meal consists of whole foods and some slow digesting protein (cottage cheese for example).
non-WO days: only lean protein and veggies (max 100 g carbs). Stay in the 1200-1500 kcal range and include 60-90 min of low intensity cardio. Kcal intake on these days is set to approximately 50% maintenance for most males.
WO-days: have a moderate sized meal of 50-60/50-60 carb/pro (minimum fat) pre-WO (approx 450-550 kcal). PWO-meal is ideally a high carb, moderate protein and low fat refeed. Kcal target for this day should be around maintenance+25% with the absolute majority of kcals eaten PWO. General guidelines for this day is (at least) 1 g protein/bw and 2 g carbs/ bw, and then you may fill out with whatever macronutrient you want to a certain degree. Ideally, emphasis should be put on carbs while fat intake is kept low; these conditions are the most favourable in order to prevent fat storage and optimize glycogen storage.
For the recomp protocol to work effectively, you need to balance the surplus days with the deficit days. This means that an EOD workout routine is ideal for those wishing progressive lean gains accompanied by fat loss. 2-3x week WO routines delivers faster results for people with bodyfat loss as a main priority.
When Martin Berkhan was cutting he consumed maintenance calories + 25% on training days and only 50% of maintenance calories on non-workout days, where he also did a 60 minute walk in the morning on an empty stomach.
MB: In an ideal situation, I'd like to place approximately 80% of the day's total calorie intake in the post workout window. As a consequence, the pre-workout meal is often the "fast breaker" on workout days. For the pre-workout meal I usually recommend a meal consisting of an equal carb/protein ratio - for example, 50-60 g carbs, 40-50 g protein and some fat for taste (about 500 kcal total). The goal of this meal is to provide satisfaction, provide enough carbs to fuel the workout, and maximize protein synthesis for the workout (another reason for the high protein intake is to induce satiety). One of my typical pre-workout meals may consist of 8 oz lean meat with veggies or potatoes and a large apple. A bit of fructose might mediate the effect of the post-workout feeding, since liver glycogen is beneficial to hormones involved in anabolism, therefore the fruit. Keep in mind that the pre-workout meal is dependent on training volume, but I’ve found that these general guidelines work for most people doing moderate volume resistance training (about 10-15 sets of 6-10 reps, per workout, in total). Athletes and others, subjecting themselves to a greater training load than the average weight trainer, require different pre-workout guidelines.
The post workout meal is, ideally, a high carb, moderate protein and low fat feeding. This is what I have found most beneficial in terms of maximizing growth, recovery and limiting whatever extra fat might get stored during hyper caloric conditions. The absolute majority of carbs should be starch based, since we want carbs that gets stored as muscle glycogen primarily, but as noted before, some fructose might also be beneficial to allow for muscle growth processes to occur. The post workout meal should be the largest of the day and you may split your remaining calorie intake as you see fit. I usually have two substantial meals post-workout; one directly following the workout and another one an hour before going to bed.
The exact amount of calories and macronutrients consumed in the post-workout window is largely dependent on the individual's primary focus, be it fat loss, re-composition or lean mass gains, so this is nothing more than a quick summary of some general guidelines that I apply across the board.
LP: When it comes to post workout consumption, we want those spikes, but what about non-training days? Added to that would the Pre-Workout Meal even be too much of a spike increase to encourage storage?
On workout days, break the fast with meat, veggies and a fruit. If you’re planning to train shortly after this meal, add a few carbs in the form of a starch source – potatoes or whole grain bread, for example. Make it a medium sized meal and don’t stuff yourself. Train within 3 hrs of having eaten this meal and have a much larger meal after your workout; in this meal, add more complex carbs – and you may even have one of your favourite treats as dessert, if it’s not too high in fat and if eaten in moderation. Good examples of what I refer to as ‘treats’: low fat ice cream, sorbet or JC’s cheesecake. Bad example: Chinese buffet or your son’s birthday cake. You get the point, keep it within moderation and don’t pig out.
• On rest days, eat less calories than on workout days - do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation of your diet for this day. The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest. Largest doesn’t necessarily mean largest in terms of volume; I suggest getting at least 40% of your calorie intake in this meal, and the dominant macronutrient should be protein. I’ll have some clients eating upwards to 100 g protein in this meal, so don’t be afraid to pile on the meat (or whichever protein source you prefer). Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days.
• In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese (or any other source of casein based protein). Meat or fish is also ok if you add veggies or supplement with fiber. This meal will keep you full during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal.
• Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. For example, you might find yourself in situations when there is little time to eat or prepare foods – in such a situation, having a protein shake or meal replacement bar is ok, where as solid, more satiating foods should be consumed whenever there is ample time to cook.
These are a few of the principles I’ve employed with great success; there’s a bit more to it, but this should get you started in the right direction.
Zelf neem ik namelijk tijdens de training 15 gram dextro-10 gram Extend, na de training weightgainer en thuis mie/kip/groente en nog wat kleine dingetjes als ontbijtkoek/crackers. Maar ik durf het niet aan om dan de volgende dag ook te vasten, en eet dan 's morgens standaard mijn yoghurt/muesli/wheyshake.
