How to zig zag cals properly/caloric cycling properly
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So I've been doing this for just over a week, and I've lost 4 lbs so far. It's crazy because I didn't even lose that much when I first started oh so many months ago. I've been averaging 4-5 lbs a month since the beginning, no matter what I was doing, so losing that much in a week was a surprise. I doubt I will continue to lose at that rate, but I'm happy for this week. Here's what I've been doing...
Day 1 - 1081 net (max deficit)
Day 2 - 1081 net (max deficit)
Day 3 - 1881 net (maintenance)
Day 4 - 1081 net (max deficit)
Day 5 - 1081 net (max deficit)
Day 6 - 1881 net (maintenance)
Day 7 - 1081 net (max deficit)
Day 8 - 1081 net (max deficit)
Day 9 - 1881 net (maintenance)
I make sure I workout on the max deficit days, burning 416 calories, so I can eat 1497 calories. The hardest days to stay around my goal have been the maintenance days for some reason. I have to resist the urge to "cheat" beyond the extra calories.
*Edited to add that this averages out to 1310 or 1424 net calories per day, when figuring it out weekly.0 -
Great info.
Bump to try later!0 -
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Saving:)0
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Great Post!0
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I am 5'4" and currently weigh 163lbs. I gained 5 lbs in the last 2 months as I had to stop working out for various reasons. Prior to that I was staying steady at about 158# and trying to fight a plateau for months. I have read all these posts and i think I get it but just wanted to confirm. With my weight loss set at 1lb/week, MFP gives me 1340 calories for loss. So does that mean I do 1250 or so on Days 1 and 2, and then 1750-1800 on Day 3? If I work out and burn around 300 calories, do I then eat most of that back too?0
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"Bump?" What does this mean? I've never heard anyone say bump before, but I keep seeing it now..0 -
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"Bump?" What does this mean? I've never heard anyone say bump before, but I keep seeing it now..
By bumping a post, it moves it back to the top and it saves it in "My Topics" so you can find it easily later.0 -
saving for later0
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Decided to give it a go used the calculator to work it out- get the same cals as now over the week but added a +300 spike and a -300 low! See hoe it goes- I'll let u know0
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might have to give this a try0
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good info! i have only just started and adjusting to calorie allowance (i never realised how many calories i ate daily!) but i will definitely be using this method when things start to slow a little.0
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Bumping this to the top if the topics-great post! Thanks.0
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