D-150 Final 2-19-09: Fill & Download for Free

WEST BENGAL CIVIL SERVICE (EXECUTIVE) ETC. EXAMINATION, 2019ADVERTISEMENT NO. 29/2018SCHEME AND SYLLABUSThe scheme and syllabus of the examination shall be as detailed in the Schedule below :-1. Scheme of the Preliminary Examination : The Preliminary Examination will consist of only one paper, viz., a paper on “General Studies”. The paper will be of an objective type consisting of 200 multiple-choice questions. The paper will carry 200 marks and will be of 2½ hours duration. The standard of the paper will be of the level of knowledge as expected of a graduate of any faculty of a recognized University. The paper will include questions covering the following fields of knowledge:(also avlbl on www.wbcsmadeeasy.in)An outline of the syllabi is given in Appendix – IThe Preliminary Examination is meant to serve as a Screening Test only for the purpose of selection of candidates for the Main Examination. The marks obtained in this examination by the candidates will not be considered for final selection. Only those candidates who will be declared qualified at the Preliminary Examination in a year shall be eligible for admission to the W.B.C.S. (Exe.) etc.(Main) Examination of that year.2. Scheme of the Main Examination : The Main Examination shall consist of six Compulsory papers and one optional subject consisting of two papers (Only for candidates applying for group A and / or B) to be chosen by the candidates from the list of optional subjects given below. There will be two papers of the optional subject of 200 marks each. Each paper, Compulsory or Optional, will carry 200 marks and will be of 3 hours duration.Out of six compulsory papers four papers i.e. (i) General Studies- I, (ii) General Studies- II, (iii) The Constitution of India and Indian Economy including role and functions of Reserve Bank of India and (iv) Arithmetic and Test of Reasoning will be of MCQ Type to be answered in OMR answer sheets and remaining two compulsory papers i.e. Paper - I and Paper - II will be of conventional type written examination.Compulsory Papers : Six compulsory papers are as follows:-Paper I : Bengali/Hindi/Urdu/Nepali/Santali - Letter writing (within 150 words) / Drafting of Report (within 200 words), Précis Writing, Composition and Translation from English to Bengali/Hindi/Urdu/Nepali/SantaliPaper II : English - Letter writing (within 150 words) / Drafting of Report (within 200 words), Précis Writing, Composition and Translation from Bengali/Hindi/Urdu/Nepali/Santali to EnglishPaper III : General Studies-I : (i) Indian History with special emphasis on National Movement and (ii) Geography of India with special reference to West Bengal.Paper IV : General Studies-II : Science and Scientific & Technological advancement, Environment, General Knowledge and Current Affairs.Paper V : The Constitution of India and Indian Economy including role and functions of the Reserve Bank of India.Paper VI : Arithmetic and Test of Reasoning.3. List of Optional Subjects : (Vide restriction on choice in Item No.-4 below and syllabi in Appendix-I)Subject CodeBengali 01Hindi 02Page 8 of 73Sanskrit 03English 04Pali 05Arabic 06Persian 07French 08Urdu 09Santali 10Subject CodeComparative Literature 11Agriculture 12Animal Husbandry and Veterinary Science 13Anthropology 14Botany 15Chemistry 16Civil Engineering 17Commerce and Accountancy 18Computer Science 19Economics 20Electrical Engineering 21Geography 22Geology 23History 24Law 25Mathematics 26Management 27Mechanical Engineering 28Medical Science 29Philosophy 30Physiology 31Physics 32Political Science 33Psychology 34Sociology 35Statistics 36Zoology 374. The standard of Arithmetic part of Compulsory Paper – VI(Arithmetic & Test of Reasoning) will be similar to that of the Compulsory Mathematics paper at the Madhyamik Examination of the Board of Secondary Education, West Bengal. Test of Reasoning will cover Analytical Reasoning:Data Sufficiency, Logical Reasoning : (i) Logical Deduction (ii) Forcefulness of the Arguments(iii) Implication of sentences (iv) Inferring from diagrams, Series: (i) Letter series, (ii) Number series, Inferring from Data, Analogy tests, Symbol Interpretation, Mathematical puzzles, Odd man out, Perception test, Non-verbal reasoning & Selecting the correct sequence.The standard of other compulsory papers will be of the level of learning expected from a graduate of any faculty of a recognized University.The two papers of the optional subjects will be of conventional type and the standard of the examination will be approximately that of an Honours Degree Examination as prescribed by the recognized Indian Universities except Law, Medical Science and Engineering subjects which will be that specified for the LLB, MBBS and BE or equivalent courses respectively recognized by Indian Universities / Institutions.The Topic ‘Environment’ in paper General Studies II will include the following:-Bio diversity and Coastal Regulation Zone, Global Warming, Industrial and Environmental Pollution, Ozone Layer and related issues.The Topic ‘Indian Economy including role and functions of the Reserve Bank of India’ of the compulsory paper- V will consist of the following:-Central State relation and devolution of central funds to state, Planning process and objectives of five years plan, Functions of RBI and Monetary policy, Central Finance Commission & State Finance Commission and Fiscal Policy of Government of India.5. Answers in all the papers, Compulsory and Optional, except the language papers may be written either in English or in Bengali (unless otherwise directed in these rules or in the question papers). Answers in the following optional papers may also be written in Nepali:Optional : (1) Political Science(2) BotanyNote : Candidates shall write their answers to all the questions in only one and the same language in any particular paper.Candidates may use the Devanagari or Bengali Script in the answer papers on Sanskrit, the Devanagari Script in the answer papers on Hindi or Nepali, and the Bengali, Arabic, Persian, Urdu in the answer papers on Bengali, Arabic, Persian and Urdu respectively.Questions for Santali Paper will be set in Olchiki script and answers should also be written in Olchiki.6. A summary of the group-wise papers in the Main Examination :Group ‘A’ & ‘B’ Services & Posts : All 6 compulsory papers and one optional subject consisting of two papers.Page 9 of 73Group ‘C’ & ‘D’ Services & Posts : All 6 compulsory papers.7. Personality Test : A number of candidates selected in order of merit on the results of the Main Examination for all the services and posts included in Groups A, B, C and D shall have to appear at a Personality Test. Each candidate will be asked questions on matters of general interest. The object of the test will be to assess the candidate’s personal qualities e.g., alertness of mind, power of clear and logical exposition, intellectual and moral integrity, leadership and also the candidate’s range of interests.Candidates for Group ‘B’ Service (West Bengal Police Service) will be specially tested at the interviews with regard to their suitability for the service.Marks for the Personality Test(i) Group ‘A’ & ‘B’ 200 Marks(ii) Group ‘C’ 150 Marks(iii) Group ‘D’ 100 MarksNote : No separate Personality Test will be held for different groups viz. Group-‘A’, Group-‘B’, Group-‘C’ and Group-‘D’ in respect of a candidate. Marks will be awarded according to different services against allotted full marks for Personality Test.In all the answer papers under examination due credit will be given for proper economy of words combined with clarity, precision and effectiveness of expression and originality of approach.8. Deduction of marks : A deduction of 10% of full marks may be made from the total marks secured by a candidate in a particular paper if he / she discloses his / her identity by writing his / her name, roll number or by putting any identifying marks in the answer script of that paper.There shall be negative marking for each wrong answer to multiple-choice questions (MCQ) type.9. Discretion of the Commission : The Commission has discretion to fix qualifying marks in any or all the papers/subjects and in the aggregate.If a candidate fails to secure qualifying marks in any paper / subject, the marks in that paper / subject will not be considered in calculating his / her aggregate.Abstract Table of Papers / Subjects and MarksMain Examination and Personality Test

ON TRADEKILLED TPP$350+ billion deal with Saudi Arabia ($110 billion in arms $250 billion in trade/investment) creating 100,000’s of jobs in both countries, historic.Pulled out of PARIS ACCORDHad a major victory on sugar exports from Mexico, made Mexico drop the exports % and the amount of refined sugar. This will help our sugar industry and the US sugar mills that produce refined sugar from raw sugar.Notified Congress of NAFTA renegotiation on May 18th. Talks can start 90 days later on Aug 16th, 2017Sec Ross has slapped more than $2 billion in fines on China and Canada for illegal trade practices.U.S. Department of Agriculture has reached agreement with Chinese officials on final details of a protocol to allow the U.S. to begin the beef exports to China (6/12/17). The first beef has been imported to China (06/30/17)Renegotiations of KORUS ( South Korean )trade deal announced on 06/30/17) started per White House week of (07/14/17)The first shipment of LNG to Poland (07/08/17) per Foreign policyPres Trump attended the Three Seas summit in Central Europe to begin the opening up of energy and other economic trade between central/east Europe and the USA (07/6/17) per TimeThe United States Trade Representative released its objectives for upcoming NAFTA negotiations (07/18/17)Canceled the Cuba Trade deal done by Obama (06/16/17)Enforcement of U.S. trade law is a prime focus of the Trump administration. From January 20, 2017, through July 21, 2017, Commerce has initiated 54 antidumping and countervailing duty investigations – a 40 percent increase from the previous year. (07/21/17) per Sec Ross of Commerce.The Commerce Department will instruct U.S. Customs and Border Protection (CBP) to collect cash deposits from importers of steel concrete reinforcing bar from Taiwan in an effort to stop dumping (07/21/17)Since the Presidential Summit at Mar-lar-go, the first 100 days USA made progress on important trade issues including credit ratings, bond clearing, electronic payments, commercial banking, and liquefied natural gas. Also, this is the first time since 2003 that the Chinese have allowed for imports of American beef, (07/19/17) per Commerce and Treasury Dept.On EconomyUnemployment rate 4.4% u-3 and 8.6% U6 (for June 07/07/17)222,000 Jobs created in June per BLS (07/7/17)Stock Market at Historic Highs (Dow up 18%, NASDAQ up 21.5%, S&P 500 up 14.9% since election day as of 07/18/17)US homes prices climb at fastest pace In 3 years at an avg of 7% year over year rate per CNBC (06/06/17)Jobless claims hit 28 year low in last week of April per Labor Department.Thurs July 13th claims report also showed the number of people still receiving benefits after an initial week of aid decreased 20,000 to 1.95 million in the week ended July 1. The continuing claims have now been below 2 million for 13 straight weeks, pointing to a strong labor market. (07/13/17) per CNBCOPEC broken can no longer set prices due to USA energy production unleashed per CNN money (05/18/17)Secured $50 billion investment from Japan Japanese telecom and internet conglomerate SoftBank (12/06/16) per WAPOSecured $20 billion investment from Exxon in US Gulf coast refinery (03/07/17) per CNBCGasoline at $1.95/gallon in Central NC lowest price in 12 years. (7/23/17)Gas Prices Drop to 12-Year Low for July 2017 per AAARepealed 14 Obama regulations via CRA saving $60 billion in costs to the economy yearly per American Action Forum (04/20/17)GDP early estimate for 2nd quarter is 2.6% per commerce department. 1.2% higher than 2nd Qrt growth in 2016Federal debt is 132,273,000 billion LOWER since Dec 30th 2016 (as of 06/30/17) per TreasuryDirect - HomeFederal surplus was $182 billion at end of Apr (unexpected) per US TreasuaryConsumer confidence increased to a near 16 year high in June per CNBC (06/27/17)Small business confidence remains at highest levels in more than a decade per CNBC (07/11/17)North Dakota experiencing a boom since Dakota access pipeline finished (500,000 Barrels now flowing through pipeline per day) per AP (05/13/17)Keystone pipeline approved by State Department (03/24/17) construction ongoing…1,079,000 JOBS created since Jan1st (per BLS) 1,395,000 per ADP (07/07/17)Directed Dep’t of Commerce to streamline Federal permitting processes for domestic manufacturingLaunched United States-Canada Council for Advancement of Women Entrepreneurs and Business Leaders with Canadian PM Justin TrudeauCut 1.6 billion costs from Air Force one and F-35 airplanes.Regulatory freeze on all federal governmental agencies via EO signed (1/30/17)Making agencies cut 2 regulations for each new one. OMB reporting that as of June 2017 the real ratio is closer to 16 to 1 per Washington Examiner (07/19/17)Saw the opening of the first NEW COAL MINE IN PA in YEARS creating 70 jobs at the mine and more than 400+ supporting jobs in the community. (06/10/17) Per foxnews.Coal prices for Central Appalachian coal has increased 8.95% this year. Increasing the economy for SE OH, SW PA, VA, MD and WVAMaine unemployment at 32 year low. The State dept of unemployment forced to layoff people because of lack of claims (06/14/17) per BangordailynewsFood Stamp spending is down almost $1 billion per month and $12 billion per year per USADBlack unemployment at a 17 year low in May at 7.5% per Bureau of Labor Statistics. (06/24/17)Coal mining rose 19% in USA for first 5 months per US energy Department1st qrt GDP revised up to 1.4%USA now pumping 500k more barrels of oil per day since Dec 31st. Now at 9.3 million bpd. 3rd in the world only 1.2 million bdp behind Russia and Saudi Arabia per energy departmentUSA is the world leader in natural gas production and continues to increase productionInstitute for Supply Management says its manufacturing index rose to 57.8 last month(June) from 54.9 in May. Anything above 50 signals that factory activity is increasing (07/03/17)15 of 18 manufacturing industries posted growth in JUNE per ISM (07/03/17)The U.S. Department of Agriculture (USDA) statistics for fiscal year (FY) 2017 show that food stamp enrollment decreased nationwide by 2.9 percent over the past year (07/05/17)Oil exports FROM the USA are running at 1.3million BPD worth more than $1.5 billion per month to the economy. Per NYT (07/5/17)Crude exports from Corpus Christi have already increased from an average of 68,000 barrels a day during the first half of 2016 to 384,000 barrels a day this April NYT (07/05/17)India-based information technology outsourcing company Infosys plans to hire 2,000 workers within for years in North Carolina and 10,000 total in USA. Infosys emphasized Thursday that the jobs created as part of its U.S. expansion would go to American workers. Per Charlotte Observer (07/06/17)Trade deficit fell 2.2 % in the month of May on higher exports and less imports. China imports dropped 6.1% and Mexico imports increased 5.8% Trade deficit for the year is still growing by about 13.1% yoy per Breitbart even with the drop in May’s numbers. It will take a while to turn the ship but the ship is turning (07/06/17)Labor participation rate 62.8% (07/07/17)In June, mining employment grew by 8,000, with most of the growth in support activities for mining (+7,000). Since a recent employment low in October 2016, mining has added 56,000 jobs. (07/07/17) per BLSFICO scores for Americans has hit and ALL time high per CNBC (07/11/17)Expedited the permitting and approval processes of Liquefied Natural Gas (LNG) terminals and exports, including the approval of the Lake Charles LNG terminal in Louisiana.guidance from the Treasury Department to allow the United States to export coal.(first 6 months)Expedited new pipeline approval and production such as the New Burgos Pipeline to Mexico. (First 6 months)Updated guidance from the Treasury Department to allow the United States to export coal.Signed the Buy American, Hire American EO on (04/18/17)President Trump signed an Executive Order, making it easier for businesses to start and expand apprenticeship programs (06/15/17)FOXCONN making of LCD screens announced at White House they are investing $10 billion into new plant in WI bringing up to 13,000 high paying jobs to WI. (07/26/17)Coal EXPORTS increased by 60.3% for 2017 per US EIA data (07/28/17)US inflation at a 8 month low at 1.6% per BLS due in part to Pres Trump’s energy policy keeping gas prices low. (07/17/17)Pres Trump promoted a policy to leverage $200 billion in his budget proposal into a $1 trillion of projects to privatize the air traffic control system, strengthen rural infrastructure and repair bridges, roads and waterways. (06/07/17) per ReutersOn ImmigrationAuthorized DHS to hire 10,000 ICE officers & 5,000 border patrol agentsSecured funding for more immigration judges for deportation cases in 2017 budgetEnded "catch and release” policyICE arrests up 40% as of MayICE arrests are 75% criminal illegals as of MayIce Arrests for non criminal illegals up 150% as of May due to sanctuary cities polices making Ice go to the home instead of the court houses70%+ decrease in border crossings of illegal aliens in first 6 months per head of ICE (07/18/17)No Cuban refugees seen by Coast Guard in Apr 2017 first time in 7 yearsOpen bidding and plans submitted for the WALL. Finalists selected prototypes to be unveiled this fall per CBP official/Breitbart news. Process being held up by lawsuits on bidding process per ABC news (07/27/17)6ft chain linked fences being replaced by 20ft hardened steel fencing at border (05/04/17) per White houseMore than 3311 gang members have been arrested by ICE as of 07/25/17) per White house briefing by ICE directorThis year the U.S. has already deported 398 MS-13 gang members back to El Salvador – compared to only 534 for all of 2016 per Breitbart news (05/28/17)Texas has passed a law outlawing sanctuary cities (05/08/17)Foods stamp requests by ILLEGALS D O W N per Breitbart (05/19/17)The Trump administration has moved to reopen the cases of hundreds of illegal immigrants who had been given a reprieve from deportation by Obama (06/09/17) per ReutersPer Sec Kelly Plans are to start building the WALL by end of summer.Travel ban EO cut refugees to 50,000 limit has been reached as of 07/12/17). USA now closed to refugee without a close connection to the USAper Breitbart Sec Kelly has refused to expand H2-B visa program in FY 2017. Update 06/22/17 Sec Kelly will expand the H2-b visa program for a limited number of businesses that are in danger of failing and can’t find employment (15,000 visa) per breitbart.Pres Trump and Sec of DHS ended DAPA (06/16/17)Refugees dropped by half entering the USA in first three months of Pres Trump’s admin over Obama’s admin. (6/24/17 per Washington Times)In fiscal year 2017 so far, ICE has removed over 3311 criminal gang members, compared to 2,057 criminal gang members in all of fiscal year 2016. (07/27/17) per WhitehousePer Sec Kelly 66,000 mostly criminal illegals arrested by ICE in first 5 monthsKate’s Law passed the House (06/29/17)No Sanctuary Cities Law Passed the House (06/29/17)Illegal immigrant arrests in San Diego, Ca have more than doubled from 2016 and 2015 figures per the San Diego Union Tribune (07/04/17)In a reversal of Obama administration policy, federal prosecutors with Operation Streamline are filing criminal charges against migrants the first time they are caught crossing the border illegally. Per tucson.com | Tucson.com - Arizona Daily Star - No. 1 Tucson website for news, sports, cars, homes, jobs and breitbart (07/05/17)Refugee Arrivals Plummet in Week After Supreme Court Ruling on Trump Executive Order per Breitbart and Department of State website (07/05/17)The International Entrepreneur Rule obama era loophole was closed by DHS on (07/11/17). The rule allowed illegals to stay in the country for 2 and half years if they were “starting a business” per breitbart.ICE crackdown in Pueblo scaring some families back to Mexico per the Pueblo chieftain (07/10/17)House subcommittee includes $1.6 billion in funds for Wall in approbations bill (07/12/17) goes to full house for vote. Passed Full House (07/25/17)DHS proposes rule change to increase length (from 2 weeks to 90 days) and Distance (from 100 miles from the border to entire USA) for people to be immediately deported freeing up courts and stopping the lawfare over immigration. (07/15/17 ) per dailymailThomas D. Homan, acting director of Immigration and Customs Enforcement, said in an interview that since Trump entered office, illegal border crossings have crashed by almost 70 percent, "an historic low," arrests inside the country have jumped 40 percent and that demands for illegal criminals in local jails has skyrocketed 80 percent. (07/18/17) per Washington ExaminerAG Sessions said one goal of DOJ is to totally end illegal immigration (07/18/17) per BreitbartThe Trump Administration is providing funding for the Texas National Guard’s efforts to assist in securing the state’s border with Mexico per Breitbart (07/18/17)Acting ICE Director Thomas D. Homan said he is going to deploy more officers and agents to “sanctuary cities” to arrest illegal criminal (07/18/17) per Washington examinerPresident Trump ordered the creation of the Victims of Immigration Crime Engagement (VOICE) office at DHS, ensuring that our Government can no longer ignore the victims of criminal acts by illegal aliens. (04/26/17)Trump administration has changed the focus of a Department of Homeland Security immigrant citizenship training program managed by USCIS to “assimilation,” a significant shift from the Obama era focus on “integration.” Per Breitbart (07/28/17)AG Sessions announced new policy on Byrne Memorial Justice Assistance grants which provide $100’s of millions. The new policy refuses to give them to sanctuary cities. (07/25/17)ON LAW and ORDERAuthorities have arrested an unprecedented number of sexual predators involved in child sex trafficking rings in the United States and around the worldDOJ issues new sentencing guideline to enforce tougher laws on drug dealers (05/12/17) per DOJDOJ stops Obama’s slush funds (06/08/17) per Washington ExaminerMassive raids on gangs going on across the nationMore arrests for voter fraud in 2017 then anytime in recent history.DOJ and DHS ordered to take on transnational criminal gangs (02/07/17) per POTUS EONo tolerance for violence against LEO with a signed EO (02/07/17)Fired FBI director who is and was a nutjob.Nominated Wray for FBI director, confirmation hearing 07/12/17. Confirmed by committee, waiting for full senate confirmation (07/20/17)Nominated 21 conservative judges to the federal courtAG Sessions dismantling the Obama legal doctrine brick by brick at the DOJ per Bloomberg (06/29/17)Operation Broken Heart lead by the DOJ arrested over 1,012 sexual child predators across the nation bringing 69,000 cases against them. (06/28/17)AG Sessions has asked for an extra $26 million to hire 300 prosecutors devoted to gang violence and deportation cases per Bloomberg (06/29/17)DOJ drops case against the Washington Redskins (06/30/17) the era of Political correctness is over.AG Sessions continues to back LEO by condemned murder of NYPD on (07/05/17) calling the attack cowardly.April 13, 2017-Under President Trump, The Justice Department prosecuted two doctors and one other for practicing female genital mutilation– the first such prosecutions under a federal law passed by Congress in 1996 prohibiting the practice.June 30, 2017—The Trump Administration sent 20 ATF agents to Chicago to help the city fight gun violence.AG Sessions and Deputy AG visit GITMO to see operations and conditions in effort to frame future Trump policy on Gitmo. (07/07/17)AG Sessions and Sec Price announce the biggest ever Healthcare Fraud operation. Arresting 412 people including Doctors who have committed more than 1.3 Billion in medical fraud including opiod fraud. (07/13/17)AG Sessions/FBI took down largest dark web site Alphabay (07/20/17)Pres Trump took to twitter to push AG Sessions to drain the swamp in the DOJ/FBI week of (07/24/17)AG Sessions issued new policy on civil asset forfeiture (07/19/17) per DOJON Congressional and Executive actionConfirmed Gorsuch to SCOTUS (04/07/17)Signed 39+ Laws so farSigned more than 30+ EOPres Trump signed EO directing his interior secretary to review the designation of dozens of national monuments on federal lands, calling the protection efforts "a massive federal land grab" by previous administrations. (04/25/17)Obamacare repeal and replace passed House stuck/ Failed in Senate (07/28/17)Pres Trump admin is reviewing all regulations. At the end of June 2017 his admin have done away with 860 regulations so far saving $billions to the economy per OMB and Brietbart (07/21/17)Tax cuts and reform moving through Congress waiting on obamacare repeal. On 07/26/17 the border adjustment tax (BAT) was dropped by the House freeing up movement on tax reform.Submitted 2018 Budget that cuts spending and gives a pathway to a balanced budget in 10 years. (05/23/17)Returned power to make decisions on “transgender bathrooms” to states (02/27/17)Instituted 5-year lobbying ban for all Executive branch appointees (01/28/17)Instituted permanent lobbying ban for foreign governments for all Executive branch appointees (01/28/17)Banned aid helping foreign countries provide abortions (Mexico City Policy) (01/23/17)Formed Commission on voter fraud led by VP Pence had first meeting on 07/19/17)Returned the mission of NASA to space exploration (03/21/17)Installing aspects of extreme vetting at points of entry to the USA per State department and DHSSigned Two bills into Law on June 2nd that makes it easier for family members of slain LEO to get benefits and that helps hire Veterans as LEOSec of VA is starting process to combine the DOD and VA medical records to improve Veteran’s health. Massive shift in government policy (06/05/17)Pushing a massive overhaul of our FAA Air Traffic control (06/05/17)House votes to roll back Dodd Frank goes to the Senate (06/08/17)Senate votes for VA accountability act. Goes to House passed house 06/13/17 major victory for Trump agenda signed into law on 06/23/17Rolled out an apprentice program to train skilled works to fill 6 million open positions. (06/10/17)The U.S. Treasury Department unveiled a sweeping plan on to upend the country's financial regulatory framework, 80% of which will be done from the executive side and does not need Congress. MAGA!!!!! (06/13/17)Signed EO to reshape the education system of the USA to include votech and apprenticeships (06/13/17)Did away with rules requiring the Federal government to report on the Y2K bug 17 years after 2000.President Donald Trump signed an executive order creating an accountability and whistleblower protection office at the Department of Veterans Affairs.(04/ 27/2017)Sec Zinke moves to purge the Interior department of Obama holdovers (6/16/17 per Washington post)Energy Department eliminating the Office of International Climate and Technology22 federal agency task force formed to help the rural America fight regulations and lack of prosperity led by Sec PerdueEnvironmental Protection Agency has ended a nearly $1 million program that provided gym memberships for employees5-0 in special elections (GA6 primary, KS, MT, GA6 final election, SC)Sec Kelly dropped many “Pro-Obama Islamic groups from funding” Groups that pushed for sharia law and closed muslim communities within the USA. (06/23/17 per breitbart)TRAVEL BAN upheld by SCOTUS by 9-0 ruling. Extreme vetting will now become law of the land. (06/26/17)ScottPruitt signed #WOTUS proposed rule, supporting @POTUS order to restore the rule of law.Travel BAN now in full effect across the world. (06/29/17)Signed agreement to construct oil pipeline into Mexico per Pres trump speechOpening up LNG centers to ship LNG across the world (06/29/17)Introduced 6 point plan to unleash American energy (off shore, Nuclear, coal, NG,Oil, renewable) (06/29/17)President Trump Signs EO Reviving the National Space Council (06/30/17)Pentagon halts Obama’s transgender plan (07/01/17 per Breitbart)Sec Devos has stopped two obama regulations from going into effect which would have harmed for profit colleges. The Gainful Employment rule and the Borrower Defense rule (06/30/17)On May 4th, 2017 Pres Trump signed the Religious Freedom EO ordering his admin among other things to not enforce the Johnson amendment.Reduced White House expenses by $22 million by reducing staffing levels from Obama levels. Doing more with lessPres Donald Trump’s first-quarter salary donation will help fund the restoration of two projects at Antietam National Battlefield, Department of Interior Secretary Ryan Zinke announced Wednesday per Breitbart (07/05/117)Returned the Winston Churchill bust back to the Oval Office and Kept the Martin Luther King Jr bust proving we can respect and honor both men. Something Obama was unable or unwilling to do.Interior Secretary Ryan Zinke ordered the agency to resolve a backlog of more than 2,000 oil and natural gas permit applications for drilling on public lands per Washington Examiner (07/06/17)The Department of Veterans Affairs announced (07/07/17) 747 disciplinary actions including 526 employees who were fired since January 20th 2017 per CBS news (07/07/17) suspended 200, demoted 33 (22 of which were senior management) and per White house (07/20/17)Sec Carson of HUD announced a $500+ billion “error” in the Obama HUD’s 2015 and 2016 budgets was found by an Audit completed by the Office of Inspector General (04/08/17) per CBNHe had ordered that he gets 2 scoops of Ice Cream per CNN so might be fake news:)Working hard to get the Olympics for the United States (L.A.) (07/10/17) per POTUS twitterHouse cuts State Department funding by 17% in approbations bill (07/12/17) goes to full House for voteThe Department of Veterans Affairs has acted to increase transparency and accountability by launching an online “Access and Quality Tool” to provide veterans a way to access wait time and quality of care data. (07/20/17) per White HousePresident Trump signed legislation allowing our veterans to receive care outside of the Veterans Affairs medical system.President Trump created the Office of American Innovation to streamline and improve the Government for future generations. (03/27/17)Starting later this year, all honorably discharged veterans, no matter their branch of service, will be eligible to shop tax-free online at the Army & Air Force Exchange Service with the same discounts they enjoyed on base while in the military per AP news service (07/21/17)Pres Trump commissioned the U.S.S Ford into service, 100,000 tons of America Might. (07/22/17)Pres Trump reversed Obama policy on Trans genders serving in the military via twitter (07/26/17)House abandons border adjust tax idea in major win for Pres Trump’s tax reform push (07/27/17) major defeat for RyanPres Trump threatens to end subsidies/bailout payments to insurance companies and congressional staff if repeal and replace of Obamacare is not passed via twitters breathing new life into the repeal effort (07/29/17)In first 6 months Pres Trump has signed more than 150 EO, memoranda and proclamations per White House .gov site (07/29/17)On PoliticsPresident Trump's job approval rating in the American counties that fueled his 2016 victory stands at 50 percent, according to a new NBC News/Wall Street Journal poll of these "Trump counties. (07/16/17) per NBCPPD poll from OH has Pres Trump at 54% approval to 41% disapproval (07/15/17) per PPD pollRNC continues to have record high monthly funding contributions while the DNC continues to have record low contributions (07/20/17) per all news sourcesAmericans have never felt better, 74% very happy per rasmussenreports (07/20/17)Number of registered lobbyists plunges 14% in 2017 per Breitbart (07/25/17) showing efforts at draining the swamp are getting some results.Rep Steve Scalise was released from the hospital (07/26/17) prayers answered.Pres Trump revived the tradition that Obama stopped of POTUS speaking at Boy Scouts jamboree. He spoke to 45,000 Boy Scouts (07/25/17) .Russia hoax suffered big defeat this week. Fake media not even reporting on it anymore (07/29/17)On Foreign PolicySecured a 34,000 Arab force to fight ISIS in Iraq and SyriaSent 3 carrier battle groups to NK to pressure them on nuclear program, installed THADD in SK and JapanWorking with China on NK but results are not going well as of (07/29/17).Sent Navy to South China Sea to secure sea linesFired 60 Tomahawks after a gas attack in SyriaGot the G7 countries to agree that a nation has a right to control migration and immigrationHad G7 countries agree NK was a threatHad G7 nations agree that Trade should be FAIR as well as FREE and that nations can punish non fair tradeHad NATO agree to pay more and got more countries to pay their fair share of defense pact (increasing by $10 billion contributions)Have met with more than 100 of the world leaders many at the white housePulled out of Paris Accord and freed the USA from the economic Slavery Obama sold us intoHave surrounded ISIS in Iraq and Syria strongholdsHave killed the ISIS commander in Afghanistan and reduced their strength by 2/3rd in AfghanistanDropped the MOAB on ISIS killing more than 90 ISIS fightersFirst sitting POTUS to pray at the Western WallRestarted peace process between Israel and PLOVisited the lands of the three major religions in the worldOpening of center to defeat radical Islam in cyberspace during Saudi Arabia visit. One orb to find them and in the darkness and bind them.Gave powerful speech in the heart of Islam about the need to reform Islam and drive out the radicalsHad G7 countries agree that refugees should stay as close as possible to home country and be returned when the threat is goneGot the Arab nations to cut ties to Qatar for funding terrorists, massive historic shift in diplomatic actions in the Muslim world.Started the assault on Raqqa in Syria to defeat ISIS on June 6th 2017.Got Romania to up it’s NATO funding to 2.1% of GDPHas the Special Forces helping relieve siege in Philippines.Visited Poland, gave a historic speech in Warsaw and attended the Three Seas summit (07/05/16)Pres Trump’s State department secured the release of American citizen Otto Warmbeir from NK without paying $400 million ransomPres Trump admin secured the release of American citizen, Aya Hijazifor, from Egypt Jail without paying $400 million ransom.Obama appointed Ambassador to Qatar “quit” during the biggest Crisis in Qatar’s history. What was she hiding?Gave Sec Mattis authority to set troop numbers in Afghanistan to turn the tide of the war. 06/16/17 .Rolled back Obama’s Cuban policy. 06/16/17Canada promised to increase defense spending by 70% (06/16/17)Gulf Countries sent Qatar a list of demands to defund terrorism, reject the Muslim brother hood so Qatar can return to the fold, direct consequence of Pres Trump’s trip to the Middle East. Qatar has since rejected these demands setting a possible military conflict (updated 06/30/17). Sec Tillerson is working hard to solve crisis diplomatically (07/11/17)NATO countries (excluding the US) increase defense spending by 4.3% from last year per daily mail and breitbart(06/30/17).Per Iraq military Mosul has fallen. ISIS no longer controls the city. Just a couple pockets of resistance left per independent (06/30/17) PM of IRAQ declares the complete pacification of the city (7/09/17)Imposed Sanctions on major China Bank for its funding of North Korea and has declared the admin will work to cut North Korea off from access to the US financial market. (06/29/17)Approved a $1.42billion arms deal with Taiwan (07/02/17)Reached out by Twitter to offer help to save baby Charlie Gard and has started the conversation on Baby Charlie’s fate. (07/03/17). UK refused to allow Baby Charlie to leave and he died on (07/28/17)The US ambassador to the UN threatens China and other countries that trade with North Korea with blockage from the USA market. (07/05/17)Pres Trump also increases the threat to use trade access to the US market to stop North Korea setting up a potential for a trade war with China and other nations (07/05/17)Gave a major speech in Warsaw Poland to a crowd of thousands reaffirming Western Civilization (07/6/17)Pres Trump has had 50% more meetings with foreign leaders than Pres Obama did during the same time period. Per Breitbart (07/06/17)US, Russia, and Jordan announce ceasefire in Southern Syria (07/07/17) Cease Fire still holding as of (07/29/17)OLD City walls in Raqqa were breached by US led forces on July 4th 2017. Less than a month after the battle for Raqqa began. Per Economist (07/07/17)Pres Trump got three major victories in G20. Trade he had the G20 agree that nations can protect themselves from unfair trade. He got them to agree a nation has control over their borders and can control immigration and migration. He stood firm on the climate hoax known as the Paris accords and included the importance of fossil fuels. Per the G20 communiqué (07/08/17)U.S. President Donald Trump on Saturday promised $639 million in aid to feed people left starving because of drought and conflict in Somalia, South Sudan, Nigeria and Yemen. (07/08/17) per ReutersSec of State signed a counter terrorism funding agreement with QATAR giving Pres Trump and the Gulf allies major victory and moving along the impasse in the region to a hopeful peaceful solution (07/11/17) per state. GovVisited France to hold bilateral meetings and take part in Bastille day marking the 100th anniversary of the USA entering WW1 (07/13/17)President Donald Trump has sent out another clear message on the worsening political and humanitarian crisis in Venezuela, promising “strong and swift economic actions” should socialist leader Nicolás Maduro push ahead with plans to create a non-elected “constituent assembly.” (07/18/17) per BreitbartPresident Trump has lifted restrictions that had prevented the Secretary of Defense and our commanders in the field from fully using their judgement and expertise. (07/20/17)The United States sanctioned sixteen entities and individuals that have supported Iran’s military and Revolutionary Guard Corps in the development of drones, fast attack boats, and other military equipment.(07/20/17) per WhitehouseThe Department of the Treasury sanctioned over 25 entities and individuals involved in Iran’s ballistic missile program, ensuring our ability to monitor potentially malicious actors while preventing future acts of terrorism. (07/20/17)The US has refused to pay $350m in military aid to Pakistan because it is not tackling terrorism, the Pentagon has announced (07/21/17) per FTimesState Department official in charge of diplomatic security bureau resigned. He was in charge during Benghazi (07/26/17) per WAPO . This continues the exodus of Obama/Clinton holdovers at State. Sec Tillerson has down a major effort to reform the Dept of State over the last several months, including firing the entire “7th floor of State” containing the entire senior Clinton/obama admin team on (1/26/17)

It appeals to us that something as simple as changing the timing of things can have a potent effect.People go mad for any short cut to actually putting in some effort and marketers take advantage of this (flash a little bit of science while conveniently not talking about the bigger picture) to sell us on something new.Any time someone presents you the nutritional importance pyramid upside-down, your BS detector should go off.The truth: Getting the timing of things right most certainly has favorable effects on body composition, however, if you gloss over the most impactful, foundation levels of your nutrition plan (calorie intake, the macro composition, and the micronutrition) you are wasting your time, money and effort.Consider the first three stages of the nutrition pyramid the big picture. Now we’re going to look at the fourth stage while trying to not get lost in the meaningless details. Here’s what we’ll cover:How Many Meals You Should Probably Be EatingWhen To Eat Relative To When You TrainSpecial Considerations for Macro TimingWhy You Might Consider Skipping BreakfastWhy You Might Want To Consider Calorie/Macro CyclingHow to Implement Calorie/Macro CyclingExample Set-ups and CalculationsNotice the wording.As with this series as a whole, this article is written in the order of importance that each addition will likely benefit you.This is important to bear in mind because as I mentioned at the very start of this series, adherence is the most important factor in all of this – the best diet is the one you can keep – so please balance the additional complication as you work through each step, with your ability to stick to it.And by no means feel that you have to implement all of it.Optimal Meal Frequency – How Many Meals Should I Eat?Suggestion: 2-4 meals when cutting, 3-4 meals when bulkingDefinitions:‘A meal‘ in this context refers to anything from a snack (protein shake for example) to a real food meal (protein, veggies, fats and carbs). I am not including a low-calorie pre-workout supplement such as Jack3D (whatever is the trend these days), or BCAAs in this definition.The number or meals you will want to consume is related to the volume of food you are consuming and what time of day you will train.I suggest you eat the minimum number of meals that you can get away with without compromising your goals.This makes things simpler, both in terms of food preparation and in terms of macro counting for the day. Simpler -> higher adherence rate -> higher long-term success rate.For those cutting, it can be beneficial psychologically to have fewer meals because you can eat more at each meal. This is one of the benefits of skipping breakfast – enabling larger lunches and dinners. One meal a day is simply not going to be optimal for lean mass retention and also forces people to make poor, calorie dense/highly palatable food choices in order to cram enough calories in a single meal.For those bulking, it can get to a point where it is not comfortable or practical to eat just two meals a day because of the volume of food that needs to be consumed. Consider splitting your meals into three or four meals, or having liquid meals/snacks. Though there are no likely benefits to eating more than four meals a day, it is perfectly fine to eat more if you wish.Note: Other than the added complication of it, there are no likely drawbacks to eating more frequently than these recommendations, so if you wish to eat more meals in a day then feel free to do so.Meal Frequency Guideline ExceptionsAlberto Nunez Displaying Exceptional Pre-Competition ConditioningProfessionals Looking For An EdgeCutting: 3 meals minimum once they cross the 10% body fat threshold.Bulking: 4 meals or more, fairly evenly spaced throughout the day.Skipping breakfast can make it easier to burn stubborn fat when dieting, but also marginally increases the risk of muscle mass losses when getting exceptionally lean. This is especially true on a rushed cut, which these guys might need to do if they find themselves on a deadline but not leaning out quickly enough.Also, there may be marginal benefits to a higher meal frequency (greater spacing of meals throughout the day) for mass gains for these advanced trainees.Thus, as competitors are looking for every advantage they can get on the stage, they should consider a higher meal frequency and more even spacing throughout the day than the bottom end recommendations above, assuming they have the time to do that.We’ll come back to this topic later, but you can use this jump link to skip down and read it now if you prefer:↓‘To Skip Breakfast Or Not?↓Athletes Training Multiple Times A DayIn this instance, they should eat as many meals as is necessary.The two primary concerns here are: i) recovery between workouts (mainly, glycogen replenishment) for the endurance athletes; ii) meeting your calorie requirements for the day but without feeling so full that you feel sick during your training.Running around on a full stomach isn’t fun. So even for non-athletes, if you’re going to have a kick around in the afternoon then it makes sense to eat less at lunch and have a snack later on that day.Glycogen depletion requires roughly 90-120 minutes of continuous work on a single muscle group, and you must use those same muscles competitively within the same day need to worry about maximal speed of glycogen restoration.If you are an endurance athlete, then some quick carbs* after your first workout of the day is a good idea. (*A sports drink or other easily digestible carb.)If you’re not an endurance athlete there is no need to worry about it.Anyway, bearing in mind the above, let’s move onto the next section.Nutrient Timing – When Should I Eat?Within two hours of finishing your trainingMore calories post workout than beforeSome carbs post workoutNot completely fastedDefinitions:‘Training‘ refers specifically to purposeful weight training, not random exercise.‘Post workout’ refers to the timeframe between when you train and the time you go to bed.‘Not completely fasted’ refers to training carried out in the state where there have been one or more meals consumed earlier in the day. BCAA consumption immediately prior to ‘training’ counts as not completely fasted and is a viable option.There are multiple ways you can set things up, but as long as you keep to these principles then you will be fine. I’ve expanded below with specific suggestions but when it comes to examples, for the sake of brevity, I’ve given the simplest set-up option for that training time only.Training and Meal Timing ExamplesEarly Morning TrainingTake 10g BCAAs ~10minutes pre-workout, then 10g BCAAs every two hours until you eat your first meal of the day.Breakfast-skipping example (2 meals):06:50 10g BCAAs07:00-08:00 Training09:00 10g BCAAs11:00: 10g BCAAs13:00 Lunch ~50% calories/macros20:30 Dinner ~50% calories/macros– A slightly larger dinner than lunch is fine, and vice versa. If you’re eating three meals, a snack in the afternoon with a big lunch and dinner is fine also.Breakfast example:06:50 10g BCAAs / 06:00 25g whey shake07:00-08:00 Training08:00-09:00 Breakfast ~33% calories/macros13:00 Lunch ~33% calories/macros20:30 Dinner ~33% calories/macros– The meals don’t have to be split into thirds, so if you prefer to have one bigger then the others then please feel free to shift around your meal split.– Reasons for the BCAAs (and BCAAs vs whey) explained here by Martin Berkhan, who was pretty much the key man in bringing fasted training to the main stream by justifying it with science™.Morning TrainingBreakfast-skipping example (2 meals):08:50 10g BCAAs09:00-10:00 Training11:00: 10g BCAAs13:00 Lunch ~50% calories/macros20:30 Dinner ~50% calories/macros– A slightly larger dinner than lunch is fine, and vice versa. If you’re eating three meals, a snack in the afternoon with a big lunch and dinner is fine also.Breakfast example:07:00 Breakfast ~25% calories/macros09:00-10:00 Training13:00 Lunch ~35% calories/macros20:30 Dinner ~40% calories/macros– NB: I’m suggesting a lower calorie intake for breakfast so that you don’t have to train on a full stomach.Afternoon TrainingLATE-AFTERNOONWith late afternoon training the time between the end of training and dinner is greater then 2 hours, so we have a snack.Breakfast-skipping example:13:00 Lunch (~35% calories/macros)17:00-18:00 Training18:00-18:30 Snack (10-15% calories/macros)20:30 Dinner (remaining calories/macros)Breakfast example:08:00 Breakfast (~30% calories/macros)13:00 Lunch (~30% calories/macros)17:00-18:00 Training18:00-18:30 Snack (10-15% calories/macros)20:30 Dinner (remaining calories/macros)EARLY-AFTERNOONWith early afternoon training the time between the end of training and dinner is considerably greater then 2 hours, so we have a meal.Breakfast-skipping example:13:00 Snack (~20% calories/macros)15:00-16:00 Training16:30 Afternoon Meal (20-40% calories/macros)20:30 Dinner (remaining calories/macros)Breakfast example:08:00 Breakfast (~25% calories/macros)13:00 Snack (~10% calories/macros)15:00-16:00 Training16:30 Afternoon Meal (~25-35% calories/macros)20:30 Dinner (remaining calories/macros)– NB: The time between the end of training and dinner is considerably greater then 2 hours, so we have the meal.Evening TrainingThere is no need to have a snack or shake post workout as the evening meal comes within two hours of the end of training.Breakfast-skipping example:13:00 Lunch (~40% calories/macros)18:00-19:00 Training20:30 Dinner (~60% calories/macros)Breakfast example:08:00 Breakfast (~25-30% calories/macros)13:00 Lunch (~30% calories/macros)18:00-19:00 Training20:30 Dinner (remaining calories/macros)Special Considerations for Nutrient TimingAvoid Extreme Macro PartitioningIn the above examples you’ll see that I have suggested generally that you split your macros in the same ratio that you spit your calories. This is because it doesn’t really make any difference.Despite this you’ll find some fancy ideas out there such as: only eat fats and protein earlier in the day, and only carbs and protein later. – This is not likely to have any nutrient partitioning benefits, and will threaten adherence by making your diet more complicated and restrictive.Some people find that carbs make them sleepyIf this is you, you can use this to your advantage by positioning your final meal of the day nearer to bed time, or increasing the proportion or carbs in this meal.Breakfast eaters that feel lethargic mid-morning should consider increasing the protein and fat content of their breakfast and reducing carb intake. Simply adjust the latter meals of the day to maintain the macro balance overall. (Of course, some people simply love a lot of carbs at breakfast and if that’s you, you feel good afterwards, and you can make it fit your macros for the day then go for it.A lot of carbs at lunch may cause afternoon lethargy, that feeling of wanting to pass out at your desk. If that’s the case then try increasing veg intake or changing your choice of carb (swap that box of cereal for some potatoes or pasta for example) at lunch. Or try shifting your intake of carbs so that you have more later in the day. You could also consider breaking your lunch into two meals – a smaller lunch and an afternoon smack.Large Meals Make You Sweat?This is not so much of a problem during the day but a small minority of people find they have issues getting off to sleep at night. You could try repositioning your carb intake to have less in the last meal of the day, eat the last meal of the day earlier, or eat less total calories in that last meal (more in an earlier meal).Clearing Up the Nonsense Surrounding Intermittent FastingThe increasing popularity of Intermittent Fasting has led to a flood of new gurus looking to profit from it and the proliferation of nonsense such as:“Calories don’t matter as long as you eat within an 8 hour window,”“Your body actually wants you to gorge on junk food in the evenings after your workouts as it will shuttle the nutrients into the muscle and not be stored as fat!”These people who make a living by selling books and e-books don’t live in the real world where they are actually held accountable to client results, so it’s very easy for them to talk utter bullshit.I often use IF with my clients in helping them get very lean because I think it has advantages for achieving this. However, as the order of this series of articles should tell you, the IF wasn’t the deal-breaker, they would have likely gotten good results without it.Should I Skip Breakfast Or Not?Why You Might Consider Skipping Breakfast1. Simplicity with meal planning and counting macros.2. Increased control over hunger, and greater satisfaction from bigger meals. If you have previously been eating breakfast it will take around 4-7 days for your body to get used to the new meal pattern and hunger pangs in the morning to subside.3. Potential to help oxidise more stubborn fat. – This is only relevant to those that are (or have gotten) lean to the point of visible abs, and a looking to get completely shredded. (This is why cardio is rarely needed with a well executed IF protocol in my experience, though I must point out that there is little clinical evidence to support this yet.)Further reading: Intermittent Fasting and Stubborn Body Fat – Leangains.comWhy You Might Not Want To Skip Breakfast1. IF increases the risk of muscle losses.This is only really a concern when looking to get to exceptionally lean levels of body fat like you see below or even leaner. As long as you have your calorie intake and macros set up right as per this guide.The leaner we get, the greater the potential for muscle loss with a reduced meal frequency. It’s important to put this in perspective and weigh up the pros and cons.If you eat a greater meal frequency and spread your meals further across the day instead of skipping breakfast, your risk of muscle mass losses is minimised, but you add in more complication to your diet. – Meal preparation takes more time, macro counting is incrementally harder, and you likely have to add in cardio earlier to get shredded lean.The greater the calorie deficit and the leaner you are, the greater the risk of muscle loss. But if you take things slow and steady then the risk is small.I’ve coached over 1000 people with the majority of them choosing to skip breakfast and I can’t say I have noticed it causing any lean tissue losses.Consider also that the clients you see in the picture above skipped breakfast, ate twice a day, and did not use any cardio to get into that condition. I can’t say that we detected any muscle mass losses there either.However, it’s important to consider that they were recreational trainees without a deadline, not professional or serious amateur competitors looking to get any potential possible edge over the competition. In that case it would be better to go with the more conservative approach and have a higher meal frequency (assuming they have the time and will to do it). Also, if someone is in a rush to get into stage ready condition the deficit they will need will be higher than ideal, so a greater meal frequency should be considered so that they stand a better chance of holding onto the muscle mass.2. Greater meal frequency/meal spacing throughout the day may lead to more muscle growth when bulkingI’d emphasise that this is marginal, and most people naturally find themselves forced to eat more then just two meals a day when bulking anyway.Final Points On Breakfast SkippingIf you try skipping breakfast a few times and either don’t like it, feel good doing it, or simply feel much better when eating breakfast… then eat breakfast!If you have a history of disordered eating then you probably shouldn’t be doing any form of fasting as it can be used as an excuse legitimise your behaviour.I’ll end this with a quote from Alan Aragon, as I think it sums up the attitude most people would benefit from taking when it comes to their nutrition:“In the process of obsessively seeking out the “perfect” foods, food timing, food combinations (and separations), and food avoidance, the big picture gets buried in the meaningless details.” Alan Aragon, from the AARR, Feb 2009.Japanese client Katsu winning his class. He also skipped breakfast, ate just two meals a day and didn’t do any cardio.↑Skip back up to the Meal Frequency Exceptions section.↑Calorie and Macro Cycling – Worth Considering?We are now getting into the realms of the hypothetical – there is little solid evidence of the benefits to calorie and macro cycling, as there is very little research on this topic at all.One clear benefit of calorie and macro cycling is that it can bring greater adherence by increasing variety in our diets. However, for some people this will be a distinct disadvantage, as the additional complication will threaten their diet adherence. (A stressed-out, overwhelmed beginner would do well to skip this part for now until the more important habits are established.)I do think that there are some benefits to calorie and macro cycling beyond just the adherence factors, but as this is another complication to sell people on, you’ll find the supposed benefits of macro cycling completely overblown in many articles on the internet.Definitions:‘Calorie cycling’ is the purposeful increase and decrease of calorie intake relative to the days that you train, while maintaining the calorie balance for the week.‘Macro cycling’ is the purposeful repositioning of certain macronutrients across your training week – with a goal to improve body composition, training effect or performance – while maintaining the macronutrient balance for the week.Put another way, calorie cycling is eating more on your training days than your rest days, when your energy demands are higher.Macro cycling has two common forms. The first being eating more carbs and less fat on your training days, and less carbs and more fats on your rest days (as with Martin Berkhan’s Leangains). The second being strategic carb refeeds, usually every 4-10 days, with general low carb dieting (the most famous/pure example being Lyle Mcdonald’s cyclical ketogenic diet CKD).The idea is that by strategically increasing or decreasing the intake of certain macronutrients on certain days of the week relative to training one can get nutrient partitioning benefits that will positively impact recovery and growth, as well as having favourable hormonal benefits that will aid in fat loss.The difference is mainly in the extent of the carb refeeds. The Leangains style calls for a more controlled carb refeed every training day, Lyle’s for more of a splurge, with the tradeoff being heavier restrictions on carbs at other times.We’re going to put aside Lyle’s CKD aside for now and focus on the less restrictive style.How to Implement Calorie and Macro CyclingCalculating the Calorie SplitYou want to give yourself more calories on your training days, less on your rest days. How much? Try anywhere from a 25% to a 50% difference between the two days. Don’t go over this or you’ll negatively impact recovery due to the especially low intake on the rest day.Training 3-4 Days A Week? – Use This Easy Math VersionIf you’re fine with not getting too hung up on the actual percentage, and follow Martin’s general guidelines of training three days a week, then here’s a simple way of going about this.Step 1. Decide how much you’d like the calorie split to be.Let’s say we choose ~40%.Step 2. Add calories to the daily energy intake (calculated in #1 Calories)for the training day and subtract for the rest day.If energy needs were calculated to be 2500kCal, then a good approximation is to take half of the 40%, (20%) and add that to get your training day calories, 3000kCal (2500×1.2), and subtract that to get your rest day calories, 2000kCal (2500×0.8).Step 3. Adjust to maintain the calorie intake target for the week.With fewer training days than rest days, with the above simplified calculation you’re going to be a little under calories for the week. We must maintain the energy balance for the week so we need to adjust.Our target energy intake for the week is 17,500kCal (2500×7).With three training days we only consume 17,000kCal (3000×3 + 2000×4), which is short by 500kCal. So the easiest thing to do would be to add ~71kCal (500/7) to your training and rest day calorie targets and not worry about the slight gap in the percentage math.Training Day Target Intake: 3071kCal, Rest Day Target Intake: 2071kCalTraining More Or Less Frequently?In this case the math above isn’t going to work very well.If you are training more than 4 days a week, see the next part in the grey box.If you are training just once or twice a week it’s probably not worth bothering with calorie and macro cycling just yet. The most impactful thing you could do for your physique is to add another day of training into your schedule, when you have time to do so. Skip the next part for now.Training More Than 4 Days A Week?I often get asked how people can adjust their intake based on more or less training. And though I don’t generally recommend this amount of training for anyone that is not an advanced-intermediate trainee, I want to make this guide accessible to anyone, so here we go.The catch is that you’ll need to do a little math. But I spent a couple of hours reverse engineering these formulae for you from what jives with my experience.We know: Number of training days a week (N), average daily calories (A), target percentage difference expressed as a decimal (D).We want to find: Training-day calories (y), Rest-day calories (x).1- x/y = DNy + (7-N)x = 7AExample: Three days training a week, 2500kCal calculated energy requirement per day, 30% target split. (N = 3, A = 2500, D = 0.3)1- x/y = 0.3, 0.7 = x/y, x = 0.7y3y + 7-3x = 7(2500)Resolving for y: 3y + 4*0.7y = 17500, 5.8y = 17500, y = 3017Resolving for x: x = 0.7(3017) = 2112So, Training day intake = 3017kCal, Rest day intake = 2112kCalThanks to Michael Friedrich for making this simple spreadsheet Calorie Split Calculator. (This will pop put those numbers above for you without you needing to do the math.)Thanks to Paul S. from Washington DC for this Full Macro Calculator.To use those calculators you will need to have decided your target average daily calorie intake macro intake accordingly to the guidelines in #1 Caloriesand #2 Macros, and I still suggest you read the guidelines in the next section anyway.Calculating the Macro SplitIn the macro part you will have calculated/set your daily average protein and fat needs, and carbs will have been the balancing figure.Significantly more carbs should be consumed on the training days than the rest days.Significantly less fat should be consumed on the training days than the rest days.Fat intake must not go below the calculated daily target on average for the week.For the sake of simplicity we’ll keep protein intake the same for each day for now.Continuing the example from above,Let’s round those calorie numbers to 3000 and 2100.Let’s say the protein intake was calculated to be 160g each day – that’s 640kCal.We’re left with 2360kCal on the training days and 1460kCal on rest days to fill with carbs or fat.(1g of protein & carbohydrate = 4kCal, fat = 9kCal)Let’s say that the minimum average fat intake is 60g, which is 540kCal. That leaves us with 455g of carbs for the training day, 230g for the rest day.The problem with that is that food choices can get quite limiting with such a low fat intake. You can swap out a good portion of those carbs on the rest day for fats as fits your taste preferences. Some guidelines (not rules):You can go a little lower with the fat intake on training days if you wish as long as the average fat intake across the week does not go below your calculated minimum.You can go a higher with protein intake if you wish.You can drop the protein intake on the training day by around 10% if you wish.So, taking preferences into account we may end up with the following:Training Day Macros – Protein 160g, Carbs 455g, Fat 60gRest Day Macros – Protein 180g, Carbs 97.5g, Fat 110gNote: It is normal in most instances to consume significantly fewer carbs when cutting due to the lower energy intake.Putting That All Together – Continuing Our Two ExamplesWe’ll continue with our examples of Tom and Bob, whose calorie requirements and macros we calculated in the first and TomCut/Moderate Calorie Deficit – 90kg, 20% Body fat.Daily Calorie Intake: 2152kCal.Daily Macros: 180g Protein, 80g Fat, 180g CarbsTimingTom chooses to train fasted @09:00. He trains 3 days a week.He takes 10g of BCAAs @08:50, and again @11:00.He eats 50% of his macros at lunch @12:00, 50% at dinner @19:30 on both training and rest days.Calorie IntakeTraining day: 2152*1.2 = 2582kCalRest day: 2152*0.8 = 1722kCalMacro SplitFor simplicity, Tom chooses to eat 180g of protein each day. This leaves 1862kCal (2582-180*4) and 1002kCal (1722-180*4) to be split between carbs and fats for the training and rest days respectively.Tom has decided to eat 80g of fat per day on average, he chooses to have 60g on the training days, 100g on the rest days. This leaves 1322kCal (1862-60*9) and 102kCal (1002-100*9) for carbs on the training and rest days respectively.Tom therefore eats 330g (1322/4) of carbs on the training days, 25g (102/4) of carbs on the rest days.Tom’s Training Day Macros: 180g Protein, 60g Fat, 330g CarbsTom’s Rest Day Macros: 180g Protein, 100g Fat, 25g Carbs*(*From starchy sources. Fibrous sources like the majority of vegetables are being purposefully ignored.)• Related: How To Count Macros – A More Flexible ApproachBobBulk/Calorie Surplus – 75kg, 10% Body fatDaily Calorie Intake: 3141kCalDaily Macros: 150g Protein, 87.5g Fat, 440g CarbsTimingBob chooses to train in the evening @19:00. He trains 4 days a week.He struggles to get all his food in two meals, especially on training days, and prefers to eat mid-morning.He eats 25% of his macros in a mid-morning snack @10:00, 35% of his macros for a late lunch @15:00, and ~40% of his macros for dinner after training @20:00.Calorie IntakeTraining day: 3141*1.2 = 3769kCalRest day: 3141*0.8 = 2512kCalMacro SplitFor simplicity, Bob chooses to eat 150g of protein each day also. This leaves 3169kCal (3769-150*4) and 1912kCal (2512-150*4) to be split between carbs and fats for the training and rest days respectively.Bob has decided to eat 87.5g of fat per day on average, he chooses to have 65g on the training days, 110g on the rest days. This leaves 2584kCal (3169-65*9) and 922kCal (1912-110*9) for carbs on the training and rest days respectively.Bob therefore eats ~645g (2584/4) of carbs on the training days, 230g (922/4) of carbs on the rest days.Bob’s Training Day Macros: 150g Protein, 65g Fat, 645g CarbsBob’s Rest Day Macros: 150g Protein, 110g Fat, 230g Carbs*Bob struggles to eat so many carbs on his training days, and he also finds it difficult to keep fat intake that low. He increases fat intake to 75g, increases protein intake to 200g, and reduces the carb allotment to maintain the same energy balance. This is a good decision, ease of implementation beats out any small difference this will bring to results. (Which will be minimal, if any.)Bob’s Modified Training Day Macros: 200g Protein, 75g Fat, 575g CarbsBob’s Modified Rest Day Macros: 150g Protein, 110g Fat, 230g CarbsNutrient Timing FAQSo you don’t think that IF and calorie/macro cycling is important then?That is not what I am saying. Importance comes with context, there is no blanket black and white statement that can be made. Please go back and re-read the above.Researcher and nutrient timing specialist Alan Aragon in his monthly Research Review suggested a minimum of 3 meals a day as optimal. Why do you say two is fine?This recommendation ignores the option of fasted training with BCAAs. It was based on a meal being eaten sometime before working out, some time within a couple of hours after, and one more meal either earlier or later in the day as being the minimum optimal nutrition & protein spacing/frequency.Recently (14th January 2015) Alan Aragon, Brad Schoenfeld, and James Krieger’s, ‘Effects of meal frequency on weight loss and body composition: a meta-analysis‘ was published. I’d encourage you to read it all, but here are the concluding comments, the bolding is mine:Although the initial results of the present meta-analysis suggest a potential benefit of increased feeding frequencies for enhancing body composition, these findings need to be interpreted with circumspection. The positive relationship between the number of meals consumed and improvements in body composition were largely attributed to the results of a single study, calling into question the veracity of results. Moreover, the small difference in magnitude of effect between frequencies suggests that any potential benefits, if they exist at all, have limited practical significance. Given that adherence is of primary concern with respect to nutritional prescription, the number of daily meals consumed should come down to personal choice if one’s goal is to improve body composition.There is emerging evidence that an irregular eating pattern can have negative metabolic effects, at least in the absence of formal exercise. This gives credence to the hypothesis that it may be beneficial to stay consistent with a given meal frequency throughout the week.As for fasted training with BCAAs, is this more or less optimal than fed training?For the same reasons as with the morning fasts it can help get through to stubborn fat for sure, this time by increasing blood flow to those stubborn fat areas.Alan tends to constrain his thoughts by what has been proven/shown in the research, which when it comes to fasted training there is little and frankly, more is needed. I would guess this why Alan made no direct recommendation or condemnation of fasted training.If there is anything to the added “anabolic sensitivity” of fasting, the IF strategy may well be taking advantage of it. It’s really too soon to say if the IF approach to eating is really superior or just a convenient way of dieting, but it does get results. (December 2009 issue of the AARR, guest analysis of the study ‘Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state‘.)• Further reading on fasted training here, and here, over at Leangains.com.Why do you say keep an even split of macros across the meals?At the moment I don’t feel that there is sufficient evidence to suggest that there are any benefits significant enough to make the additional complication worth it. Exceptions are covered in the ‘Special Considerations for Nutrient Timing‘ section.You’ve given a range of figures for the calorie split between training and rest days. Is there an optimal figure?From reading through old forum posts on Bodyrecomposition (probably the best nutrition information website in the world) we know that Martin Berkhan experimented with very large differences in his rest and training day energy intake initially when forming his Leangains system. I don’t know if he actually formulated specific guidelines, I’d imagine they’d depend on body fat percentage, calorie deficit/surplus relative to maintenance, diet history, carb tolerance, preference and recovery.Regarding that last point on recovery, it is easy to imagine that having too large a difference in your training day and rest day intake would not be optimal.It’s quite geeky topic that isn’t worth worrying about to most, but I’d find a roundtable with thoughts from Alan, Lyle, and Martin fascinating, particularly for the latter’s extensive client experience with such narrowly controlled variables.Why the recommendation to eat a meal within two hours of ending your workout?There is a definite window of opportunity for nutrient partitioning in the post workout window. This is not merely an hour as once thought (see “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis,” Brad Schoenfeld, Alan Aragon and James Krieger), and while there may be an effect lasting 48 hours that you have read about, this is likely going to be on a sliding scale rather than any set cut off point. (Kind of like if I kick you in the nuts, the pain will fade over time.)The recommendation of two hours is a precautionary one. It can be a full meal or a snack.Early-morning fasted training is the exception, where you can delay eating with BCAAs post workout.Layne Norton’s talks about advantages of more frequent meals/BCAA supplementation between meals. What are your thoughts?Firstly, let me just say that Layne Norton seems to me to be one of the good guys in the industry, highly knowledgable, and with a very good track record with clients. It’s important to note that Layne works with competitive bodybuilders as his recommendations should be taken in that context.Someone pointed out that he has said that 1-3 meals is not optimal. Of course, it depends on how one defines ‘optimal’. I would define it as getting a balance between simplicity and complication so that the non-competitor can stick to their nutrition plan long-term, but still reap >95% of the benefits without going fully anal about things.Layne has also invested a lot of time and effort researching into the effect of BCAAs so it’s natural for him to be a little biased towards their use. The results of the research he has done so far, in the end, showed that the effect of BCAA dosing between meals was small/negligible.Are you claiming the timing of carbs post-workout or pre-workout doesn’t make a difference?It’s not quite as blanket a statement as that, but in general I don’t believe it matters a great deal for recreational trainees.The exceptions being in the “Special Considerations for Macro Timing” part, and by definition, athletes, which I have spoken about briefly above also. There will be some individual response of course, some people will find that they perform better in their workouts with more or less carbs pre workout. There is not a one size fits all answer.When I train fasted in the morning I don’t feel as strong/powerful. Is this a sign that I should eat something before I train?I’m going to assume here that you have come to this conclusion based on observation of your energy in multiple, successive training sessions, under the same conditions (time, sleep, diet, stress) with sufficient sleep and no extra-stressful events recently. – I mention this because some people have a single bad session and jump to the conclusion that it’s the training time rather then something else.I’m also assuming you are a recreational trainee, not an athlete, are not having multiple training sessions a day, are not heavily restricting carbs (relatively speaking), and are not in a highly active job (hence the word relative).Your muscle’s fuel stores (glycogen stores) are like a gas tank in your car – you fill them up and if you come back even a day later, the energy is still there. Assuming you’re not on a highly carb restricted diet and you’re not highly active outside of your gym work (job or otherwise), then training fasted shouldn’t be a problem.Some people find that they feel stronger when they have had something to eat before they train, some find exactly the opposite, likely due to the increase in catecholamines – epinephrine (adrenaline), norepinephrine (noradrenaline) and dopamine – in the system when training fasted. In some of these cases it’s going to come down to the placebo effect, i.e. “I worry that I can’t, therefore, I can’t.” The placebo effect is very real and needs to be taken into account.To have any non-placebo, real physiological effect we’re talking a carby meal at least 2 hours before the training, or a sugary drink ~1 hour before. Adjust the rest of your macros throughout the day accordingly.Some people just can’t do well with fasted training however. So try it out, see how you feel.