STRONGLIFTS 5X5 FAT LOSS PLUS
Muscle glycogen is easily replenished once a person starts eating normally again so for 8 hours plus the time it takes for the liver's glycogen store to run out, their muscles don't have to compete for glycogen. This is explains the success of intermittent fasting diets that dictate eating for 8 hours after a workout then fasting for the next 16 hours. Once the muscle's glycogen stores are depleted which can take several more hours, the body begins to seriously break down fat for energy. Strength trainers have know of this negative effect for decades, but unfortunately, most of these published trainers don't back up this knowledge with the science behind it. We haven't gotten to fat loss yet and we're already stealing energy from our muscle regrow. So here's where fat loss and muscle grow become contradictory goals. Here's the bad part: this is the same energy store used to fuel the rebuilding of muscles. When there is no longer enough glycogen in the liver, it will turn to glycogen in muscles. I call this the next layer, because this is the next layer that gets used in the case of fasting. Remember that digestion can take up to 3 hours. The next layer is muscle glycogen stores. And when blood sugar is too low, the liver will use it's glycogen stores to boost blood sugar. Your liver should have enough glycogen to last for a few hours after digestion is complete. When blood sugar is too high, the liver will store the excess sugar in glycogen. The next layer is glycogen stores in the liver. This is readily consumable by muscles/the brain/organs/whatever. Your body has several layers of stored energy. So today, I decided to forget everything I knew about how the body used energy from food and how it drew it from fat and I did some research. Your body's internal systems aren't on that kind of cycle. Their definition of a calorie surplus or deficit is the amount of calories consumed in a day versus the number of calories spent which is completely useless in determining whether or not muscle was built or fat was lost.
First of all, this post was sparked by all the bodybuilding comments that you can't gain muscle without a calorie surplus and you can't lose fat without a calorie deficit.
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