fitnessluvr
Cathlete
I had someone ask me about changing caloric intake to shock your metabolism. Example one day your intake would be 1900 another 2300 another 2100 and so on....Has anyone heard of this or do this??? Does it work? Mindy
Do you change your caloric intake?
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atiman
Cathlete
I've done it and it seems to work for me. It has a couple of names, but I call it zig zagging.
Take a weeks worth of caloric intake and then break the calories down into days. Some days higher, some days lower. Say 1500 on M, 1700 on T, 1400 W, Th. 1350, Fri. 1400, Sat. 1700, Sun 1400. You are still eating the same amount of calories, but not keeping it at say 1500 everyday.
Usually the heavier training days fall on the higher caloric days. It good to let a higher day fall on day if you have event, business lunch or want a more relaxing Sat or Fri. night.
Take a weeks worth of caloric intake and then break the calories down into days. Some days higher, some days lower. Say 1500 on M, 1700 on T, 1400 W, Th. 1350, Fri. 1400, Sat. 1700, Sun 1400. You are still eating the same amount of calories, but not keeping it at say 1500 everyday.
Usually the heavier training days fall on the higher caloric days. It good to let a higher day fall on day if you have event, business lunch or want a more relaxing Sat or Fri. night.
workoutaholic
Cathlete
I do this - got it from the ebook Burn the Fat Feed the Muscle. He suggests eating at your deficit (I think he suggests about 25% below maintenance as long as you are working out) for 3 days, then doing 1 day at maintenance. This is to avoid the starvation mode your body might go into with your calories lowered for a long time.
I have lost about 8 pounds so far, then the holidays came. : ) Now I'm back on it again - today is a high day for me, also my cheat day (1 cheat meal - Starbucks!).
I have lost about 8 pounds so far, then the holidays came. : ) Now I'm back on it again - today is a high day for me, also my cheat day (1 cheat meal - Starbucks!).
This is what I am using now and as Namita said it's call the zig-zag method. According to Tom Vesuvo's Burn the Fat, Feed the Muscles (BFFM) it's the best method to lose weight and burn fat. You must have a caloric deficit to loose weight, but you don't want to stay in a large deficit for an extended period of time. By zig-zagging your caloric intake you outsmart your body's starvation response.
The basic zig-zag rotation is:
Low calorie days (15-20% below total daily energy expenditure or TDEE) ex: 1500 3 days
High calorie days (maintenance level) ex: 1900 1 day
For an accelerated fat loss rotation:
Low calorie days (30% below TDEE) ex: 1400 cal 3 days
High calorie days (TDEE) ex: 1900 1 day
To prevent lean body mass loss:
Low caloie days (15-20% below TDEE) 3 days
High calorie days (TDEE) 3 days
So it basically depens on your situation as well as your goals. For more information I highly suggest getting BFFM. You can download the book online but he also has a new hardcover book that it coming out now called the Body Fat Solution. It really has no kimmick, just sound advice. Easy?.....No, but nothing worth getting is easy in life!
Hope this help.
Christiane
morningstar
Cathlete
Well, I am definitely mastering the high calorie days! I figure I'll start there and then consider training for the lower calorie days once I have achieved perfect form with the high calorie days. It should take about a year or so.
fit44
Cathlete
Here is one zig zag calculator.
http://www.naturalphysiques.com/tools.php?itemid=64
You can find more with google.
If you're not into calorie counting you can zig zag your calories by removing starches from your diet for a day or two. Eat green veggies in place of the starch. You can do two green veggie days, one starch. Some call starch days carbing up.
http://www.naturalphysiques.com/tools.php?itemid=64
You can find more with google.
If you're not into calorie counting you can zig zag your calories by removing starches from your diet for a day or two. Eat green veggies in place of the starch. You can do two green veggie days, one starch. Some call starch days carbing up.
Havingfun
Cathlete
zig zag
Hi,
I don't consciously count calories, but I did for years so I pretty much know how much I'm eating on any given day. I do zig zag calories and nutrients depending on my workouts. I add more carbs before or after a run, more protein after a heavy weight day, and sometimes fewer calories if I'm not working out as hard. It works for me and keeps my body guessing.
Tracy
Hi,
I don't consciously count calories, but I did for years so I pretty much know how much I'm eating on any given day. I do zig zag calories and nutrients depending on my workouts. I add more carbs before or after a run, more protein after a heavy weight day, and sometimes fewer calories if I'm not working out as hard. It works for me and keeps my body guessing.
Tracy