Calorie cycling

gxnxsiis

Let me spread the data here :
On a daily i eat 1200 cal a day to lose 1 pound = 8400 cal in 1 week .and my maintainance is 1700 Will the following plan work ?
Mon : 1000
Tue 1000
Wed 1000
Thur 1000
Fri 1000
Sat 2400
Sun 1000
If u add it all up it equals = 8400 which is 1 pound loss .
And do i really have to count macros on the high calorie day ?
Does the high calorie day have to be like any other day meaning healthy or can it be half healthy and half junk ? I mean im staying under my calories

And no im not starving

kommodevaran

1000 calories per day six days a week is starving. I would 1) assess the need and ability to lose 1 pound per week, and 2) food logging. You can realistically lose up to 1% of your bodyweight per week, and if your TDEE is 1700, the amount of body fat you have, is not going to support a whole pound's loss per week.

Adjust your calorie goal, hit your calorie goal every day, and log accurately.

You can bank calories for Saturday, but 1) not that extreme amounts, and 2) log Saturdays too, unless you want to wipe out your deficit in one go.

Mkneedtogetfit

gxnxsiis wrote: »

Let me spread the data here :
On a daily i eat 1200 cal a day to lose 1 pound = 8400 cal in 1 week .and my maintainance is 1700 Will the following plan work ?
Mon : 1000
Tue 1000
Wed 1000
Thur 1000
Fri 1000
Sat 2400
Sun 1000
If u add it all up it equals = 8400 which is 1 pound loss .
And do i really have to count macros on the high calorie day ?
Does the high calorie day have to be like any other day meaning healthy or can it be half healthy and half junk ? I mean im staying under my calories

And no im not starving

I have a similar approach to you. I save calories during the week for my weekend splurge. However, I split excess calories between Saturday and Sunday.
I am not starving either but my TDEE is about 1350.
I do log my weekend splurges so that I am not massively over. It seems to be working fine for now fingers crossed

kaotik2003

Try a cycle of 2 days. 2 days low 2 days higher using the same calories for all week as you did before to prevent entering starvation mode and dropping your metabolism

sijomial

What are your stats?
How much weight are you wanting to lose?

But on the limited amount of information given then would say you shouldn't be aiming for 1lb a week weight loss.

Banking calories is a reasonable way to split your calorie allowance to improve adherence but first you need to set a sensible calorie allowance.
Your numbers would look very different at 1250 Mon-Fri and 3900 split over the weekend for example.

And remember the minimum calorie goal given for a woman on here is 1200 + exercise calories.

displaced1

You don't "have" to count macros. A lot of people who do have a reason: staying at a percentage for health, ease of dieting/satisfaction/medical reasons/etc.

I'm of the mindset that if you're not hungry, you don't have to eat. I doubt the body is going to go into "starvation mode" if the average calories is 1200. But, there's a lot of controversy and confusion and scientific conflict on the whole subject.

Maybe try it, see how it goes, and reassess if you're not getting the results you want?

gxnxsiis

kommodevaran wrote: »

1000 calories per day six days a week is starving. I would 1) assess the need and ability to lose 1 pound per week, and 2) food logging. You can realistically lose up to 1% of your bodyweight per week, and if your TDEE is 1700, the amount of body fat you have, is not going to support a whole pound's loss per week.

Adjust your calorie goal, hit your calorie goal every day, and log accurately.

You can bank calories for Saturday, but 1) not that extreme amounts, and 2) log Saturdays too, unless you want to wipe out your deficit in one go.

Okay but what if it dosent feel like im starving ? I lose 1 pound a week by consuming 1200 calories since im at mantainance in 1700 . I do log in everyday , just that with the 1200 banked up ill add them to saturday so i still consumed all my weekly calories . I wont eat whatever on saturday . Heres an extra question , do u think ill lose muscle doing this ?

gxnxsiis

kaotik2003 wrote: »

Try a cycle of 2 days. 2 days low 2 days higher using the same calories for all week as you did before to prevent entering starvation mode and dropping your metabolism

Does it really drop your metabolism i mean im consuming all my daily caloric needs ? And sure ill try it next week

gxnxsiis

sijomial wrote: »

What are your stats?
How much weight are you wanting to lose?

But on the limited amount of information given then would say you shouldn't be aiming for 1lb a week weight loss.

Banking calories is a reasonable way to split your calorie allowance to improve adherence but first you need to set a sensible calorie allowance.
Your numbers would look very different at 1250 Mon-Fri and 3900 split over the weekend for example.

And remember the minimum calorie goal given for a woman on here is 1200 + exercise calories.

Im wanting to lose around 5 pounds hopefully not muscle . My mantainance is 1700 so 1700-500 is 1200 for 1 pound loss each week . Is it reallt that unsafe to eat like 1000 calories a day but eat 2400 one day ? Its actually adding up to ur weekly caloric needs though

BusyRaeNOTBusty

So you average 1200 calories a day? I suppose that's okay. Are you sure your maintenance is 1700? That's pretty low. Where'd you get that number from? (Mine is 2300).

Any day could include "junk" as long as you are getting enough macro and micro nutrients from other food. I can easily eating 3000 to 4000 calories on a "bad" day so I'd have to count.

maggibailey

I never count my macros. I like to have a lot of protein because it keeps me full but other than that I let it fall where it may. Are you planning Saturday's as your drinking day? Because that might have a variety of health issues that have nothing to do with weight loss or gain

BusyRaeNOTBusty

To limit muscle loss you need to strength train and consume adequate protein. Since we don't know anything about you'd I'd guess that 60 to 100g.

gxnxsiis

BusyRaeNOTBusty wrote: »

So you average 1200 calories a day? I suppose that's okay. Are you sure your maintenance is 1700? That's pretty low. Where'd you get that number from? (Mine is 2300).

Any day could include "junk" as long as you are getting enough macro and micro nutrients from other food. I can easily eating 3000 to 4000 calories on a "bad" day so I'd have to count.

Yeah i kinda have a sad calorie past since i only consumed 600 calories , then i reverse dieted cause i know i was harming my body and i got to 1700 where i didnt lose or gain any fat ... so i named that my mantainance .
Yeah i decided imma eat healthy om high calorie days but alittle junk

BusyRaeNOTBusty

gxnxsiis wrote: »

sijomial wrote: »

What are your stats?
How much weight are you wanting to lose?

But on the limited amount of information given then would say you shouldn't be aiming for 1lb a week weight loss.

Banking calories is a reasonable way to split your calorie allowance to improve adherence but first you need to set a sensible calorie allowance.
Your numbers would look very different at 1250 Mon-Fri and 3900 split over the weekend for example.

And remember the minimum calorie goal given for a woman on here is 1200 + exercise calories.

Im wanting to lose around 5 pounds hopefully not muscle . My mantainance is 1700 so 1700-500 is 1200 for 1 pound loss each week . Is it reallt that unsafe to eat like 1000 calories a day but eat 2400 one day ? Its actually adding up to ur weekly caloric needs though

If you only have 5 pounds to lose and you want to make sure it's not muscle, you'll need to lose it slower than 1lb per week. Something like 0.25 to 0.5 pounds per week. The last few pounds are always the hardest. I'd suggest an average of 1450 calories / day. That way you could also hit your 1300 on "good" days, and 2350 on your "off" day. You'll have to be spot on with counting though. Any little error could erase that 250 calorie deficit.

And also strength training and protein.

deannalfisher

at 5lbs to lose, 1lb a week is too aggressive - you should do no more that .5, but .25 might be even more appropriate - or focus on recomp rather than losing weight (eating at maintenance and losing fat while gaining lean muscle)