For CS, TC, or anyone who has done 5/2 I had a few questions:
What were your preferred food choices? Did you go with mostly protein and fat, protein and carbs?
MAG-10 + a regular meal[/quote]
Boxer, I did the 5/2 diet for about 6 weeks and it was great for fat loss while maintaining and even building LBM, no doubt. Without knowing too much about your training and nutrition, I would say if you really ARE 9-10% body fat, you should be eating at least maintenance calories, if not a slight caloric surplus on hard training days. The point of the 5/2 diet is to adjust nutrition only on the 2 low days, so I guess the first question is, what is your current nutrition like?
Personally, I used to 5/2 plan to get down to the 10% level, I had very good success sticking with clean foods and getting a lot of carbs in the workout window, eating P/F meals until my meal before the workout, where I’d have good carbs from rice or Finibar, 2 scoops Plazma during workout, and lots of clean carbs post workout. Eating to support the muscle is essential, and with the 2 very low calorie days, you do NOT want to under eat on the 5 regular days.
For me, I used the 5/2 to plan as a cutting plan, adjusted my nutrition on training days and it worked out very well, but I was higher than 10% at the time. Being lower body fat now, if I were to do it again currently, I’d eat a slight caloric surplus on training days with more carbs centered around and after my workout, train super hard (is there any other way?) to put the nutrients to good use. However, being 9-10% body fat, I would not do the 5/2 plan, MAYBE a 6/1 plan.
Just my personal experience, I don’t think it’s necessary to take Micro-PA or Indigo on a non training day if you’re looking for the best “bang for your buck.” If you can afford a constant stream of both Indigo and Micro, that’s awesome and go for it. I take on training days and have had good success with it. Especially on one of the very low calorie days, I think Indigo or Micro would be a waste. If you’re gonna have those on a non training day, it should be a higher calorie/carb day so the supplements have material to work with.
I also don’t think it’s necessary to take either twice in the same day, but that’s just my opinion. I used to take a double serving of Indigo for about a year when it first came out, I think the dosage recommendation has changed since then though. Training days has worked out well, if your nutrition is in line and you train with intensity, just my opinion, I don’t think it would be necessary to take two servings of either supplement in the same day since the new recommended dosages. At least this works out well for me and allows me to always have it when I need it to train, and keep making progress.
Now this is impossible to answer, without knowing about your previous training/nutrition history, seeing pictures or what your goals are. If you ARE around 9-10%, why are you doing the 5/2 diet? Assuming your answer will be “to get super shredded” then you should definitely be eating to support muscle on the 5 days, but again I think having 2 VERY low calorie days at 10% is risky. I would highly advise against being in a caloric deficit on your training days if you do the 5/2.
Again, knowing more about your training and current body comp would be helpful to provide more detailed info. You want to eat to preserve and maintain muscle, so being 9%, if you have enough muscle on your frame, you should have no problem eating good clean foods (and lots of them) without it going to fat.