I was on a 30% CR diet while I was on a heavy-lifting program. I ate half of my calories for the day within a 2 hour window after lifting.
- I ate a healthy diet with a piece of meat maybe 1-2 times a week. Lots of Beans. Most of my protein source coming from Scoops of Whey or Egg protein.
I cycled creatine 4 weeks on and 2 weeks off.
I was also supplementing with Resveratrol.
I lost 2 lbs for the 3 months I was on the program - None until I dropped the creatine...Which I attribute to Water Weight
- I increased my lifts in the 20-30% range. I lifted heavily 2 years before I re-started so some of my strength may be attributable to that.
I hit a plateu at the end of my 3rd month and I went on vacation for 3 weeks. I returned and didnt back into lifting for about 2 months. Since then I returned to a more traditional lifting program without excess calories.
I upped my protein intake to .8-1g protein per lb of body weight and I've put on about 9 lbs in 5 months
My new gym has a handheld electronic body fat device and my bodyfat has gone from went from 13.5 - 13.9 over the past 5 months - Basically i'm putting on a little more fat than muscle and my strength has noticeably increased.
In both instances i've worked out with my brother and girlfreind - Our results were fairly consistent
Based on my own experiences, IMO, if approached correctly I believe someone on a more mild form of CR can reduce BF and Gain strength without adding size. I also beleive that strength gains will plateau in time and that it will be almost impossible to not have at least a slow loss of body weight over time.
I beleive supplemenation helped me immensely as well as the staggering of calories around my lifting schedule.
My past lifting ability and the time frame to which I applied this method may have helped. As you can tell from my diet I may also have a slightly slower than normal metabolic rate.
Edited by shadowrun, 29 February 2008 - 09:21 PM.