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Dieting Down to ~10% Body Fat for Women: Contest Prep Study - Deficits, Muscles, Hormones and the Yo-Yo Effect

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This would unquestionably be at the lower end of contest BF% levels (avg. 12%) the women in this study achieved, The number of studies on fitness and bodybuilding competitions is limited. Probably you will remember my previous discussions of the paper/s by Rossow, et al. ("Natural bodybuilding competition preparation and recovery: a 12-month case study." | 2013)  Kistler, et al. ("Case Study: Natural Bodybuilding Contest Preparation." International Journal of Sport Nutrition and Exercise Metabolism", 2014), and  Robinson et al. ("A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study" | 2015). And yes, three is not just the number of studies that I've covered at the SuppVersity , it's also the number of decently recent studies dabbling with dieting down for a contest in one of the "physique sports". High protein helps, but do not counter the weight-loss-induced changes in RMR ...
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True Alternate Day Fast Beats Classic Dieting: Max. Fat, Min. Muscle Loss, No 'Metabolic Damage' in 32 Wk Human Study

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This is exactly the way your plate will look during true alternate day fasting. This study is not just about alternate day fasting aka ADF. It is about "true alternate day fasting" - What is that? Well, it's not an official medical term, yet, but if you hadn't read about "alternate day fasting" regimens at the SuppVersity before, you'd probably think that an "alternate day fast" would be a full fast as in "not eating anything" every 48h - like in "Monday, don't eat; Tuesday, eat regularly, Wednesday, don't eat; Thursday, eat regularly..." As of now, only a handful of rodent studies tested (quite successfully, though) these "true alternate fasting" regimen, while human studies often used reduced, but never no energy intakes on the fasting days. That's until now, though! Scientists from the University of Colorado Anschutz Medical Campus randomized decently healthy, but obese adults BMI 30 kg/m², age...
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