Deplete Days: An Overview
For those of us who started 80 Day Obsession on January 15th, we are in the thick of Peak Week and the optional Deplete Days nutrition plan.
What does that all mean?
Peak Week is a showcase of two of the most difficult* workouts from each of the three phases. It’s meant to allow us to give our peak performance and end the program strong.
Deplete Days occur during four of these days – every day except for Leg Day and Booty Day. These nutritional changes are optional. Peak Week itself isn’t optional; it’s a vital part of the program. The changes in the meal plan are what’s optional.
Why change the meal plan during Peak Week?
In this case, it’s about aesthetics. We’ve worked hard during this program. Reducing the carbs we consume and adding in more protein taps the glycogen from our muscles. If you already have abs, you’ll look extra ripped. If you don’t, you’ll look more toned. Depleting the glycogen stores is a tactic used by bodybuilders and other fitness professionals, and is often referred to as carb cycling.
What is carb cycling?
Precision Nutrition defines it as:
In the most basic format, carb cycling is a planned alteration of carbohydrate intake in order to prevent a fat loss plateau and maintain metabolism along with workout performance.
Why is it important to cycle on a short-term basis?
I’m going to quote Precision Nutrition again because I think it’s important to retain the sources on this given the popularity of the low carb/high protein diet:
For example, as a result of long-term restriction, dieters may experience reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, leptin levels, and reproductive hormone output (Douyon 2002; Friedl 2000; de Rosa 1983; Klein 2000; Ahima 2000; Weyer 2001; Mansell 1988; Kozusko 2001; Dulloo 1998).
Not only can this have consequences for overall health, it can bring body composition gains to a standstill.
Who is carb cycling, specifically Deplete Day nutrition, not for?
Breastfeeding mommas should not follow the altered nutrition plan during Peak Week. I repeat: breastfeeding mommas should NOT follow the altered nutrition plan.
Who is carb cycling for?
Anyone else who wants to give their bodies an extra push at the end. If you don’t follow the depleted nutrition, you haven’t failed to complete the program. To be honest, I wasn’t going to do it. I don’t want to skew my results to make it seem like I lost more weight/inches than I did and I don’t want my muscles to shrink.
I had to think long and hard about this before I decided to give it a go. My judgmental side takes over more than it should, and I had to make sure it was locked up tight. Following the depleted nutrition doesn’t skew results and there is nothing deceptive about carb cycling. I hit a plateau during Phase 3 because of some poor eating decisions, and carb cycling should help me break through it.
Will I gain back some of the weight? Most likely, but that doesn’t mean I gained back fat. Glycogen will return to my muscles. Those muscles will have more mass – not fat, mass.
It took a complete shift in my mindset to realize this, and epiphanies like this are what make this field so fun. Just because I’m a coach doesn’t mean I know everything. I’m constantly learning and growing in both my profession and personal fitness. My goal is to impart the lessons I learn along the way to help you on your goal.
