Diet Strategy & Calorie Cycling for Fat Loss & Muscle Retention | Judd Lienhard

Comments · 21

• JW

  @jw9919 · 6 months ago

  Truly a what works for you diet. I do one week in a 250 calorie deficit and then follow that week at maintenance, then repeat. I only aim for 1/2 pound per week though but it works for fat loss and muscle retention and I'm never hungry.

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• FA

  @fastbreakdigital · 3 weeks ago

  Super helpful input all around. I haven't heard about calorie cycling like you've explained it.

• RO

  @robw1031 · 7 months ago

  This is my diet, well, it is 1,000 calories less per day.  I lost 105 pounds eight years ago and have managed to keep it off. Most people say my diet sounds boring, but for me, it really isn’t. I enjoy eating, and the large volume of food I get to eat makes it almost impossible to overeat. Once I hit my goal, I no longer eat less and move more. I eat more and move more.  """"""Metabolism 101"""""""

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• K4

  @K4R3N · 7 months ago

  I like this model. It's almost like you sprinkle in a ketonic state here and there vs all the time. My Saturdays are my non-lifting/non-tennis day so I'll try this mega-deficit on Saturdays (only)

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• SP

  @SpiritualHypertrophy · 7 months ago

  I just started a fat loss phase so this couldn’t have come at a better time. I’m going to follow this guide and keep making gains while losing fat.

• I.

  @i.a.593 · 7 months ago

  I started making my own broth years ago. I save and freeze scrap veggies, like the ends or tips of carrots or onion, when I cook, and bones of meat I cook. When I fill up a few bags worth I boil them up. So good.

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• CA

  @capone1754 · 7 months ago

  Great video

• ED

  @edwardneilson8970 · 6 months ago

  That's pretty much the same way i eat most days. Works perfectly for looking jacked year round.

• FR

  @francist.strong · 6 months ago

  Super interesting break down.  Thank you for the detail.  I have done the bone broth at night and I’ll actually take it at any time of the day, but my body seems to like tofu at night as well as sugar free / no sugar added yogurt with ground flaxseed.  I buy only high quality (firm and fermented) tofu from either trader joe’s, sprouts, whole foods.  My Garmin reports no stress levels overnight when I eat tofu for dinner.  I eat chicken or meat or fish  during the day.

• B1

  @b1lly--buckets505 · 6 months ago

  I kind of do something like this and its working very very well..Monday and Tuesday im at 2400 calories chicken breast rice oatmeal eggs and cottage cheese Wednesday I do OMAD and don't force calories I just eat chicken and rice before bed usually about 800 calories Thursday and friday same as Monday and Tuesday and saturday I have a "cheatday" and sunday i water fast the whole day and Im losing 1.5 to 2 pounds a week

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• TH

  @ThaStonedGardner · 7 months ago

  I have a lot of trouble cutting weight. I find it impossible to stay in a slight calorie defecit. I can do an aggressive cut and lose fat quickly. My last cut I lost 46 pounds in 90 days, but I felt like garbage towards the end and my workouts took a big hit. (And I out a good amount back on in the next three months.) I can see this calorie/carb cycling being a viable option for me. I believe I can muster up the willpower to have very little food for one day of the week, but I can&apos;t figure out where to put that day.<br> &nbsp; &nbsp; I train hard five days a week with Saturdays and Mondays off. I train in the mornings, so I&apos;d be worried my lifting would take a big hit after a day with little food. It makes most sense to put the restrictive day on a rest day. Sundays I squat, bench, deadlift, barbell OHP, and barbell row; towards the end of my block, this session lasts up to three hours. Tuesdays is a full upper session that takes up to 2.5 hours. So idunno about restricting on an off day.<br> &nbsp; &nbsp; Maybe I could put the restrictive day on Thursdays, which is my smallest session where I only bench press and do ab work. Eat 300 calories before the session and 300 after, then nothing the rest of the day. This would be followed by friday which is arms and delts, so it&apos;s not as systemically fatiguing. This would get me to around a 2,400 weekly defecit, and I&apos;ve been ramping up my cardio again lately, so potentially getting me close to one pound a week.<br>I know this commemt is getting long, I&apos;m just thinking outloud in case anyone has any input. <br>My weekly split:<br>Sunday: squat, bench, deadlift, barbell OHP, barbell row (This day is done in six week blocks; wk 1 is 2 sets of 10, wk 2 is 3 sets of 8, wk 3 is 4 sets of 6, wk 4 is 5 sets of 4, wk 5 is 6 sets of 2 and a deload for the rest of the week&apos;s work, and wk 6 is PR attempts on &nbsp; &nbsp; s/b/d/ohp.)<br>Monday: off.<br>Tuesday: full upper session with bench variation. <br>Wednesday: full lower with deadlift and squat variations.<br>Thursday: bench and core.<br>Friday: arms n delt isolations. <br>Saturday: off.<br><br>I always get at least 20k steps a day. I&apos;ve been incline walking or running Monday through Saturday about 45 mins. With all this, you see my concern about lack of adequate energy. But this intrigues me because I find myself only being able to adhere to an all or nothing cut. Having to go all out one day a week seems far better than 8 to 16 weeks at a time. And the metabolic preservation seems like a big plus.<br>The only thing I can do is try, right?<br>Sorry for the long comment. Any insight is appreciated fam.

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• AS

  @aslanchiqovani1621 · 6 months ago

  Hey Judd, a little off-topic, but what are your thoughts on belt squats? You haven&apos;t covered them in your lower-body tier list