How many over on Spike Days?

Virginia90

Today is my first spike day since starting MFP in January. I am unsure how much to go over though? I "saved" 150 calories from yesterday for today, but ate almost all my calories every other day. How many do you think is good to go over? How many do you go over if you track?

Virginia90

Anyone? I normally eat 1500 calories a day (includes 200 for nursing though).

tabinmaine

I have done 2-300 extra with nice results !!

Virginia90

Cool. That's what I'm at for today. I've seen some threads where people are eating double their calorie goal, but that just seems like it would undo everything, at least in my case.

foremant86

I do doulbe my BMR. My BMR is around 1600 so i ate 3200 calories friday night. Scale did not go up

sexyagainbysummer

what is a spike day?

foremant86

what is a spike day?

It's a day where you eat over your daily calorie goal. It helps keep the body from getting use to eating at a calorie deficit and keeps your metabolism from slowing down.

Virginia90

@foremant86 I want to try that...but I'm so afraid to! My BMR is 1350, and I eat 1310 each day (plus 200 for nursing my toddler), but I also always eat my exercise calories back...so I'm afraid if I double that, I just won't have a calorie deficit anymore for that week.

natalieg0307

what is a spike day?

It's a day where you eat over your daily calorie goal. It helps keep the body from getting use to eating at a calorie deficit and keeps your metabolism from slowing down.

Really?!?!?! I was getting so bummed about going over yesterday (buffet at a wedding....and cake) and also over a little today.

natalieg0307

Here's another thread on spike days.... http://www.myfitnesspal.com/topics/show/479462-spike-day-exercise-good-or-bad

BlaireV

Honestly, I don't really know. I do log my spike day, but it is a very rough estimation. I assume that I'm around 800-1000 calories over.

lynnjunior

I was just on a post called Russ Banjord's spike day - I was told on my spike day (which is my very first one today) that I should eat 2200-2400calories on spike day - my normal intake is 1200/day (usually a little less) - I too am soooo skeptical but after reading everyone's awesome results i'm gonna give it a try!! You might want to check out that message board for some great tips!! Good luck! :drinker:

Virginia90

Welllll....so my husband made nachos...and how could I NOT eat nachos while watching the Superbowl? lol. So I ended the day at 940 something over. I'd love to wake up tomorrow and find I dropped even an ounce. This morning I saw the exact same numbers I had last week, and it was disappointing! MFP told me I would have GAINED 2lbs in 5 weeks though if I ate that much every day! I only ended my day at 2200 calories total!

ADobs

when I followed the "Spike" lifestyle, I would choose a day of the week, Sundays for me, and doubled my usual calories. So if I usually ate 1,500, I would eat 3,000. I did work out on my spike days, but that was just so I could eat more

ADobs

also, it dosn't "undo" everything you have done throughout the week as it's just one day. And you would have to go over by about 3,500 to gain even 1 lb.

lynnjunior

when I followed the "Spike" lifestyle, I would choose a day of the week, Sundays for me, and doubled my usual calories. So if I usually ate 1,500, I would eat 3,000. I did work out on my spike days, but that was just so I could eat more

so true - thay say you want to always try and keep your spike day the same day of the week - so if you chosse a friday or saturday always try and stick with that day!!

Virginia90

Next week is gonna be tricky - it's my daughter's first birthday, but we are celebrating it twice (once with only a little family, and once with a TON of family and random people my MIL invited. lol) But I think I'll be able to stick to 1 little piece of cake each day!

PurplePookie

how often should one do a spike day?

lja20

I don't over think it too much, just allow myself to not worry if I'm over. I do log everything, however. My first spike day a few weeks ago was almost 1000 over... and still lost 1.5 pounds that week. Today I was about 650 over. I don't do it more often than once per week, and usually pick a day where there's something going on that I don't want to have to worry about it.

lynnjunior

how often should one do a spike day?

I was told you only spike one day/week and try to keep it the same day every week - if you choose saturday then try and always do it on sat or right around there!! :flowerforyou:

bpurc22

Eat a little more than your TDEE (total daily energy expenditure) - that's your daily goal + the amount MFP has put you in deficit (Daily Calorie Deficit 420 calories - for me) + any exercise calories

So if your MFP goal is 1600/day
And you're set to be at a 500 deficit per day
And you exercised 900 calories today

Eat a little more than 3000 calories...maybe 3200-3500. Remember, the extra isn't going to kill you, or bloat you up, it will keep you from going insane.

MaximalLife

Today is my first spike day since starting MFP in January. I am unsure how much to go over though? I "saved" 150 calories from yesterday for today, but ate almost all my calories every other day. How many do you think is good to go over? How many do you go over if you track?

I could not progress without my cheat day, or as we prefer to say in the scientific community: "RE-FEED THERAPY"
I set aside one day per week where I eat about twice my daily goal, and once a month I set a day for a total food orgy where I eat like a man going to the electric chair - a 24 hour binge.

I need that or none of this is worth it. And no, I do not track it - :glasses:

It's nice knowing I am never more than 7 days from eating anything I desire in whatever quantity I want.
I'd go nuts otherwise and probably quit.
The food Nazi's have argued with me the whole way, but my results speak for itself.

Life is to be lived, so ENJOY!

bitterbrownie

what effect do spike days have on people on maintenance?

TheAncientMariner

According the the book and the calculations contained within it, it should be twice your RMR/BMR. The science behind it basically means replenishing your glycogen levels so that your body can use them throughout the week if you are following the program AS DESIGNED. If you are modifying it, I'm certain it works, but for the use of the program as is, it's 2x RMR/BMR for spike days. The past couple of weeks I have eaten nearly 4700 calories on spike days and have lost no less than 2.5 lbs each week. Learn the science and WHY it's asking you to do that, don't just blindly go into it if you are going to follow the Spike diet as designed (not saying that you haven't, but for those that may have not studied up on it properly). Good luck!

DoubleE615312

I am usually 500-1000 over. This past week it was 1000, scale didn't move, but yet it hasn't moved in a week.

BelleEns

I've only just discovered spike days (am now on maintenance) and they're brilliant! It really keeps e going during the week to know I have that one day a week where I don't think about it. So, you see, that chocolate fondue I had on Saturday night was actually good for weight loss. :glasses:

5pmsomewherenow

When I am planning for a spike day, I try to still keep the foods as healthy as possible -- usually it's a pasta day for me, or extra lean protien, like Laura's Lean sirloin steak -- say a 10oz portion, and a large baked sweet potato -- something like that. Drinking water is key on a spike day -- don't forget to hydrate continually. I also usually have WINE on my spike day each week. I do exercise (usually walk for an hour) on SPIKE Sunday.

I also have one REST day each week -- where I try to keep the calories at the limit, but don't have any exercise beyond everyday activity.

Guitarjon

On Saturday I grudgingly went to an all you can eat. I over ate but did stick to relativly healthy foods, mainly lots of protien foods. Although I enjoyed it I felt bad about it. I went over by about 1500 calories. Was pretty shocked about it but I had done quite a bit of exercise that weekend.

Someone has mentioned they say once a week and ideally the same day. I tend to just have a 'spike' day when ever I' know I'm going out with freinds for a meal or something so I'm not regular. Obviously if I go out a couple of times a week then one of those days is a healthy meal and I think very carefully about my choices. So how important is it that I might have a Spike dat on Saturday and not have one for a couple of weeks and maybe have on on the Friday almost two weeks later?

Virginia90

Well I'm a believer! I did end up doing a little exercise last night, so I ended the day a little over 700 over my goal. I weighed a few minutes ago, and I'm DOWN 2 pounds!! :happy: *happy dance*

alabughosh

Glad to see you're a believer now and I'm glad to hear you are having a similar experience. Good for you and yay for spike days! :drinker: