How to zig zag cals properly/caloric cycling properly

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  • nikkit321
    nikkit321 Posts: 1,485 Member
    bump
  • Ifly4free
    Ifly4free Posts: 203 Member
    Bump
  • sugarbone
    sugarbone Posts: 454 Member
    bumpin!
  • jimmychoo2shoes
    jimmychoo2shoes Posts: 47
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  • ehensarling17
    ehensarling17 Posts: 95 Member
    Saving for later
  • caroltina
    caroltina Posts: 453 Member
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  • caroltina
    caroltina Posts: 453 Member
    Can I be really cheeky? Can u give me advice on this, I am 36, 226lb and have lost 76lb in 2 years but been ok, but not fab over the last 6 months, since really using mfp properly and consistently since June I have lost every week, loosing 17lb in July and august. I am 5 ft 4. My bmr is 1870 and my mfp deficit number is 1540. How would I go about zig zagging? Feel very stuck in a rut, I lost a lot at the start of mfp in July but now I seem to teater around the same weight then through fluke loose by the Friday??? Think doing this might help
  • caroltina
    caroltina Posts: 453 Member
    Can I be really cheeky? Can u give me advice on this, I am 36, 226lb and have lost 76lb in 2 years but been ok, but not fab over the last 6 months, since really using mfp properly and consistently since June I have lost every week, loosing 17lb in July and august. I am 5 ft 4. My bmr is 1870 and my mfp deficit number is 1540. How would I go about zig zagging? Feel very stuck in a rut, I lost a lot at the start of mfp in July but now I seem to teater around the same weight then through fluke loose by the Friday??? Think doing this might help
  • Jayney10
    Jayney10 Posts: 43
    bump
  • Tenar13
    Tenar13 Posts: 49 Member
    Not sure how this would work for me. I only have about 13 lbs to lose though my body fat is quite high. My maintenance calories are 1690 and my 1lb per week loss calories are 1200. On the calculator I tried for fat loss it suggests that I eat

    Mon 1299
    Tues 1184
    Wed 1559
    Thurs 1299
    Friday 1184
    Sat 1429
    Sun 1299

    Which is an average of 1322 a day - not convinced I would loose at this rate... that said if I did 2 days at 1200, 1 day at maintenance would this help me continue with weight loss allbeit at a slower rate? Or will it help me trick my body off the plateau. As these are net values I presume that I add in my exercise calories too. If I continue with the plateau I have I may well give this a go - so long as I have got my head around how it works.
  • katharos3
    katharos3 Posts: 154 Member
    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. :)
  • SereneRose
    SereneRose Posts: 500 Member
    Great info.
    Bump to try later!
  • Nanadena
    Nanadena Posts: 739 Member
    bump
  • carey1932
    carey1932 Posts: 55 Member
    bump
  • kimcat73
    kimcat73 Posts: 687 Member
    Saving:)
  • Brook70
    Brook70 Posts: 164
    Bump
  • JohnnyStorm
    JohnnyStorm Posts: 43 Member
    Great Post!
  • Brook70
    Brook70 Posts: 164
    How do you know what your maint calories are?

    10560016.png
    Created by MyFitnessPal.com - Free Calorie Counter
  • lorettatat
    lorettatat Posts: 30
    Bump
  • VelcroPooh
    VelcroPooh Posts: 152
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  • jayvrdrjn
    jayvrdrjn Posts: 11 Member
    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?
  • nicehormones
    nicehormones Posts: 503 Member
    bump :smile:




    "Bump?" What does this mean? I've never heard anyone say bump before, but I keep seeing it now.. :/
  • katharos3
    katharos3 Posts: 154 Member
    bump :smile:




    "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. :)
  • smw038
    smw038 Posts: 7
    saving for later
  • bmccrory2
    bmccrory2 Posts: 84 Member
    bump
  • caroltina
    caroltina Posts: 453 Member
    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 know
  • faye_daisy
    faye_daisy Posts: 148
    might have to give this a try
  • tazzo4853
    tazzo4853 Posts: 1 Member
    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.
  • akaChuck
    akaChuck Posts: 233 Member
    Bumping this to the top if the topics-great post! Thanks.
  • TexasNana41
    TexasNana41 Posts: 114 Member
    bump
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