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Video Summary:

How To Diet On Rest Days (Less Calories On Non Workout Days?)

A very common question I receive is on the issue of how to diet on non workout days, and more specifically, whether the best approach is to eat less on rest days and then increase calories on workout days.

Many people follow this method because activity level is higher on training days while activity level is lower on non workout days, with the idea being that less calories on rest days will improve workout quality, enhance recovery and decrease excess fat gain.

Although it might seem like a logical approach, it’s really nothing more than a way to over complicate your bulking or cutting diet without improving your results. This is because 24 hours is a very short time period within the overall picture of your diet plan, and increasing or decreasing your calories by a few hundred from day to day really isn’t going to measurably impact your progress.

Building muscle and losing fat is a very gradual process, and it’s how you eat over the long term that will decide your results. You need to think more in terms of weeks and months rather than individual days.

On top of that, keep in mind that your body is in a constant state of muscle growth/breakdown and fat loss/fat gain (these are NOT on/off switches), and your body requires calories for growth and recovery even on your off days from the gym.

For those reasons I would recommend that you keep your diet on rest days and training days the same as it will keep your program simple and easier to follow. Trying to alter your rest day nutrition and eat less calories and carbs on off days is really just a waste of time and energy.