How to zig zag cals properly/caloric cycling properly

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

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!

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