Macro Cycling

c_tuna

Where do I find information about macro cycling? And does it really work? Does anyone have experience with it? I have about 30-40 pounds left to lose. I lift and do cardio 5-6 days a week for at least an hour each day. I am ready to cut and see these muscles hiding under my fat.

kimny72

Fat loss is all about calories, if you are in a deficit you will lose fat over time. Macros can make it easier or harder to stay in a deficit though, and easier or harder to power through your workouts.

Is there something specific you hope it would help with?

tcunbeliever

I like carb/calorie cycling - it's much easier for me to stay in a deficit for only 4 days a week, then eat at maintenance the other 3...it's more of a sanity thing than anything else, plus I can plan my higher days when I have events and I'm much more likely to stay on-plan.

NovusDies

When it comes to the mechanics of weight loss a calorie is a calorie and macros do not matter. You lose weight by being in an energy deficit which forces your body to use stored energy to make up the difference. To date there has been no safe method of eating that has proven effective in speeding up the process.

A focus on macros MIGHT be important for controlling hunger but you would not cycle them you would just choose a daily percentage of each that helps.

Siobhan256

https://www.instagram.com/tv/B7l63IGjG7D/?igshid=1sz1koe6wwbe7
I found this helpful. It was posted yesterday on insta.

MelodiousMermaid

I'll second @tcunbeliever on calorie cycling, as I try to look at overall caloric intake on a weekly basis and having one or more high days really helps break up the monotony, in my experience. I also have recently started dabbling in macro cycling, as I'm looking for a better workout on heavy lifting days.

I haven't done it long enough to give a truly good amount of feedback, but I do believe this is likely to be the way I'm going to generally plan to do things even going into recomp/maintenance.

Nutrition planning, when taken to this level (macro cycling, especially when it is for training) can be a bit of a rabbit hole. It is not for everyone, nor is it necessary for... well, probably anyone, but I'd also argue it has a use for training. Here's a few bits of information to chew on as you consider this change.

There are free calculators on the web that will calculate calorie cycling based on your stats, some call it zig-zag. From there, you need to decide on your macro focus points. This will both depend on what you want to focus on as a way of eating long term, as well as what you are training for, if anything.

Generally, protein is static, as your body always needs building blocks. A good starting point is 1 gram/pound of target weight while eating on a deficit. People interested in strength training/bodybuilding tend to go higher, but advice is all over the place for that. When eating at maintenance, the common recommendation I've seen is 0.6-0.8 grams/pound for most people.

From there, the primary consideration is essential fatty acids. Especially omega 3s. The main figures I've seen recommend are 0.3-0.45 grams/pound for total fat intake. This would be your base level.

From there, the world is your oyster. Figure out what's sustainable for you, especially when considering what life's going to look like in the long-term/in maintenance. Things will work themselves out over time regardless, and the weight/fat will come off if you're eating in a deficit. Try to keep variety in whatever you do, and best of luck as you continue your journey.

tcunbeliever

If you do decide to macro cycle, you can set your MFP goals to your higher values, then create an "offset meal" to subtract out whatever macro values are necessary to bring you to your lower values...then on your low days you just add your offset first, and all the rest of the day log as usual so MFP does the math for you and makes tracking a piece of cake...or perhaps a piece of protein bar????