Caloric Intake and Deloading

Image Credit: jason.lengstorf

A few days back, I started exchanging emails with a reader about training and diet. The conversation was specifically about maintenance eating and strength training. Andrew is currently doing the very popular 5-3-1 strength program by Jim Wendler.

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I also recently began using some of the methods in my bodybuilding style training and am really enjoying it.

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I wanted to address Andrew’s question publicly as I am sure many others are often wondering how to eat during a deload.

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I will be finishing my first run through of Wendler’s 5/3/1 program today.

On Friday I begin the deload week, in which you do 3×5 in your major lifts (Squat,DL, Bench, OHP) at 60%,65%, and 70% of your one rep max. My accessory work is already low volume as I’m not trying to pack on any mass, so I’m going to reduce intensity rather than volume on that stuff.

The question is about reducing kcals during a deload week. Should I? If so how much? I maintain at 15xbw; should I just keep kcals the same or take a few hundred off on my training days to account for the deload?

One thing I was thinking about doing was keeping kcals the same but increasing my low-intensity activity. Just get in some more easy walking to make up for kcals I would expand during training. Also, being that this serves as recovery in and of itself, I doubt it will have a negative impact on my deload week.

Any thoughts?

Andrew G.

This is a very good question and I am sure many wonder the same thing. Should we change our dietary habits when on a deload? Should we lower our intake or even purposely go hypocaloric? In my opinion, no. Here are my reasons why.

The Difference in Expenditure is Minuscule

There is not going to be a huge difference in expenditure by slightly lowering intensity. It may be a few calories at best; woopty freakin’ doo. You are not going to gain a ton of fat by eating at maintenance for a week or so while you take some time to recuperate. As long as your training remains consistent, the calorie burn will be very similar. If you are one of those people that subconsciously move more outside of the gym during a break or deload, then you will likely end up in a slight deficit and dropping some fat.

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You Risk a Loss in Strength and Performance

If you lower your calories in an attempt to halt any weight gain(which isn’t likely in the first place), you are putting yourself at risk of losing strength and even some LBM. Now, if you are eating slightly below maintenance and backing off the weights, I doubt you will lose any LBM over 1-2 weeks.

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However, I have seen guys who’ve been training really hard to gain or maintain their strength and when it comes time to deload, they drastically drop their calories and start doing lots of cardio. This is a recipe for disaster because once you drop intensity(weight on the bar) and drop calories way below maintenance, muscle loss is likely to occur.

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As Andrew stated at the end of his email:

One thing I was thinking about doing was keeping kcals the same but increasing my low-intensity activity. Just get in some more easy walking to make up for kcals I would expand during training. Also, being that this serves as recovery in and of itself, I doubt it will have a negative impact on my deload week.

I personally feel this is the best approach. My reasons are as follows.

Recovery is Key

Eating at maintenance will allow him enough food energy to fully recover after the last 3-4 weeks of blasting through PR’s. His joints will thank him for the lighter weights and his muscles will welcome the calories. The extra walking may also aid in recovery as this is what we call “active recovery.” Active recovery is usually some light cardio in the form of walking or biking. The goal is to get the blood flowing for about 20-30 minutes and it should be very low on the intensity scale. Think of walking with your grandma in the park. You know, long, boring and slow.

Mental Break

Of course, during a deload you can switch things up a bit or do something you don’t normally do, hence the extra walking. You can go hiking, swimming or play some pickup basketball. This will often serve as a motivational boost as you will likely be longing to get back in the gym and under the heavy bar. I wrote about this in more detail here.

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Summing Up

On a final note, many people tend to think they are farther along than they really are. I have stumbled upon conversations on the message boards in which guys are pondering taking a deload from training. As I read on it turns out they are benching 95lbs and still getting their squat technique down. Typically, they are the 6 foot, 18 year old kids who weigh 140lbs soaking wet.

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If you are not pushing the heavy weights you do not need a deload. If you would like to think of it this way, you must earn a deload. Bust your rump, then take a break.

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Many are afraid of overtraining. True overtraining doesn’t even really occur very often in those who are pushing heavy weights. The main reason for a deload is to give your joints and CNS a break. The only people out there overtraining are the really strong guys who will not stop adding volume to their routines or the runners who keep pressing for distance and a better time without ever taking a few days off.  That’s for another article, though.

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So, is it time for a deload or do you need to bust your ass for a few more weeks?