- my CNS recovers better with 2 shorter training sessions a day, rather than one 2hr session. Between my morning and evening sessions, calories are of utmost importance to keep me from burning out. So I eat a ton on lifting days from dawn til dusk, then fast on recovery days.
I have used both LG and ADF successfully for both weight gain and fat-loss, the key really is calories. On recovery days, knock 'em really low. Martin reecommends eating only 50% of your lifting day cals and performing fasted cardio as well to boost progress. In my current ADF routine, I usually only a salad or a protein shake before bed, as otherwise I'm too hungry to sleep.
I was able to "cut" while eating 3800 cals a day, 4days a week. I didn't get into contest ready shape, but my physique changed a LOT in 2 months.