How to zig zag cals properly/caloric cycling properly

jessicazanebell · May 2011

has anyone gained weight in the beginning by zig zagging calories? My max weight loss is 1200 cals (max deficit 600cal) im afraid upping my cals to 1800 a couple days a week will make me gain weight

jessicazanebell · May 2011

has anyone gained weight in the beginning by zig zagging calories? My max weight loss is 1200 cals (max deficit 600cal) im afraid upping my cals to 1800 a couple days a week will make me gain weight

jessicazanebell · May 2011

So I have had some requests to post this and I hope that it will benefit you all. To get started out right you need to be set at a 1lb/week fat loss for this to work right. Why 1lb/wk loss? Simple wiggle room, you are going to shed more so do not stress about it, its not the end of the world as you know it. (for those whom have lots to shed 60+ pounds of more we can push it a little further same practice but slightly different application) So here are the basics using me as an example: I am set at a 1lb/week loss and for me that is 1940 cals/day, this gives me a 500 cal deficit to start with before workouts. So remember that mfp set me up with that deficit to start with for the beginners whom do not quite have a handle on that.

Here is the cal breakdown for maintenance/loss/max:

2440 maintenance/1940 loss/max deficit of 800 is 1640 cals.

So on days 1 and 2 I go max deficit of 1640 cals I do this through food and exercise as I like to eat I usually do it by not eating back 300 of my workout cals (for those with a lot to shed you can do that for 500 cals)

On day 3 I go to maintenance level of 2440 cals. I do this to prevent starvation mode from taking effect and it keeps my metabolic rate at its peak and the exercise helps me to do that as well as crank it up a few notches.

And repeat, of course the closer I get the lower the amount I can push it so once I am say 5 pounds away I will more than likely have to go to 0.5 lb/week loss for my wiggle room. You will have to play with the deficit to get it set right for you, we all respond somewhat differently but as a general rule a long lasting deficit will drop metabolic rate on you which is why I used to encourage a cheat day or cheat meal every few weeks. I am doing this method to speed up my fat loss somewhat. By zig zagging my cals my body can not lower my metabolic rate on me. Now also keep in mind that as you shed fat the numbers will change so reset it every 2nd week or when results start to slow down. I dropped 27 pounds so far and I train/eat with purpose so should you, train for fat loss using the most time effective workouts like High intensity interval training and metabolic resistance training, we do not need to spend 6 days a week in the gym to shed fat quickly and easily.

has anyone gained weight in the beginning by zig zagging calories? My max weight loss is 1200 cals (max deficit 600cal) im afraid upping my cals to 1800 a couple days a week will make me gain weight

jessicazanebell · May 2011

So I have had some requests to post this and I hope that it will benefit you all. To get started out right you need to be set at a 1lb/week fat loss for this to work right. Why 1lb/wk loss? Simple wiggle room, you are going to shed more so do not stress about it, its not the end of the world as you know it. (for those whom have lots to shed 60+ pounds of more we can push it a little further same practice but slightly different application) So here are the basics using me as an example: I am set at a 1lb/week loss and for me that is 1940 cals/day, this gives me a 500 cal deficit to start with before workouts. So remember that mfp set me up with that deficit to start with for the beginners whom do not quite have a handle on that.

Here is the cal breakdown for maintenance/loss/max:

2440 maintenance/1940 loss/max deficit of 800 is 1640 cals.

So on days 1 and 2 I go max deficit of 1640 cals I do this through food and exercise as I like to eat I usually do it by not eating back 300 of my workout cals (for those with a lot to shed you can do that for 500 cals)

On day 3 I go to maintenance level of 2440 cals. I do this to prevent starvation mode from taking effect and it keeps my metabolic rate at its peak and the exercise helps me to do that as well as crank it up a few notches.

And repeat, of course the closer I get the lower the amount I can push it so once I am say 5 pounds away I will more than likely have to go to 0.5 lb/week loss for my wiggle room. You will have to play with the deficit to get it set right for you, we all respond somewhat differently but as a general rule a long lasting deficit will drop metabolic rate on you which is why I used to encourage a cheat day or cheat meal every few weeks. I am doing this method to speed up my fat loss somewhat. By zig zagging my cals my body can not lower my metabolic rate on me. Now also keep in mind that as you shed fat the numbers will change so reset it every 2nd week or when results start to slow down. I dropped 27 pounds so far and I train/eat with purpose so should you, train for fat loss using the most time effective workouts like High intensity interval training and metabolic resistance training, we do not need to spend 6 days a week in the gym to shed fat quickly and easily.

has anyone gained weight in the beginning by zig zagging calories? My max weight loss is 1200 cals (max deficit 600cal) im afraid upping my cals to 1800 a couple days a week will make me gain weight

crisanderson27 · May 2011

has anyone gained weight in the beginning by zig zagging calories? My max weight loss is 1200 cals (max deficit 600cal) im afraid upping my cals to 1800 a couple days a week will make me gain weight

Wow that's a lot of posts =D.

I've read that you can gain weight the first week as your metabolism stabilizes...but after that it's all down hill. Others never gain weight at all.

craft338 · May 2011

i really want to try zig zagging, but i'm REALLY scared to eat 1660 and 2460 calories when i'm used to having 1350ish!

crisanderson27 · May 2011

i really want to try zig zagging, but i'm REALLY scared to eat 1660 and 2460 calories when i'm used to having 1350ish!

Look at it like this hun...what's 2 weeks worth of 'possible' gain (a few lbs?)...versus the chance of losing as much as all these people who've done it say they've lost?

kir911 · May 2011

I am new to MFP how do I save a post that I like for later so I can reference it? I like this cal zig zag reference alot

crisanderson27 · May 2011

I am new to MFP how do I save a post that I like for later so I can reference it? I like this cal zig zag reference alot

You just did, by posting to it. Now when you click 'my topics' above, it'll be in the list =D.

YoAdrian2011 · May 2011

Bump!

YoAdrian2011 · May 2011

Bump!

justkelley · May 2011

bump

psb13 · May 2011

bump

ksmittens · May 2011

saving for later

weeziews · June 2011

bump

shallo · June 2011

Saving for later

marsbar_0789 · June 2011

bump thank you maybe this will be the thing to get me out of my month long plateau

crisanderson27 · June 2011

It's working for me...along with a major calorie bump. The Saturday before this one past...I ate like a pig...good foods, but a crapload. I'd been locked down at 1530cal for two weeks, and wasn't losing much at all...and could NOT get below 187lbs...with my midweek weights fluctuating as much as 5lbs to the plus side. Sunday I ate a lot as well. Then, Monday...I bumped my calories up 500cal on average, and began my zig zag cycle. I also tried to keep my carbs below 100g, and closer to 50g if I could. I'll tell you this, eating 2600cal and keeping your carbs near 50g is a REAL challenge lol.

Anyhow, this Monday's weigh in...I was at 186.6lbs...and as of this morning, I'm at 187lbs even...where normally I'd be over 190lbs being midweek. I'm VERY much looking towards Monday...and seeing how much I've managed to lose over the week =D.

Prior to my little plateau, I'd lost 20lbs in about a month. That's a little under 1lb a day. Now that I'm down to the last 10lbs or so...I'll be content with 1 solid pound a week.

Cris

vitamina19 · June 2011

bump:happy:

MrsHilgert · June 2011

makes total sense. when I think about the times I ate more after eating less and being astonished at the lbs coming off, now I understand why. Saving for later, also!