I cycle my calories on my endurance days to 3500(kind of like cheat days) cals twice a week, and i eat 1200-1700 cals 5 days a week, when i do military wods and such, is possible to gain muscle, improve performance, and lower bf% this way, currently im 6'0 185. Any advice is much appreciated. I eat high protein, moderate fat, low carb on low cal days, and high everything on high cal days, plus i do 2 20-24 hour fasts after high calorie days
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I really feel like the high protein deal is holding people back. There is a limit to the amount of protein you can use in any given day, both for rebuilding and new muscle synthesis. Especially on a low-carb diet, where you are trying to be a fat-burner, I would stay waaaay under 30% protein and I'd be shocked if you lost much muscle at all, or any strength on a 150g per day (or even a bit less)....
To put it another way...I'm 120-150 on lift days, 90-120 on rest days, sub 20gm of gross carbs and quite a lot of fat. I am doing Stronglifts 5x5, 3x a week and average 6-12 miles of bike or walking (fast) per day 7 days a week. I have no recovery issues and have not yet missed stalled even for 1 session on the linear progression. If anything I'm less sore....
Yes, body recomp is possible. In my experience, loosing muscle takes longer than putting it on. But reduce the amount of lifting you do and you can definitely drop muscle.
If you are looking to maintain muscle and drop a bit of body fat then you need to cut back on your calories on endurance days (and likely reduce the load on those days too).