I have heard of a lot of people using calorie cycling to lose weight fast. What would be an example of a 2 week cycle? How many low/high calorie days and how high or low should those days be?
I'm a female/5'10/22. I work out on average 4 days a week, usually doing 2 days arms/shoulders/chest + core + cardio and 2 days of legs/back + core + cardio. My workouts are about 90 minutes (probably about 1 hour actively).
SW: 225 (8/25/2011)
Try this link. I have not tried calorie cycling formally ... but I natually eat more some days and less others. But, this site will help you figure the answers to your questions. Good luck!
This site does a week zig zag/cycle they have for weight loss and extreme weight loss http://www.freedieting.com/tools/calorie_calc ulator.htm.
Based on that site this is how I cal cycled in the past (from an old post), if you want a user's version of a cal/deficit cycle/zig zag:
My BMR is 1440 (which is recommended as min intake but I do admit I may have a day or two I go about -100 under it but for cycling/zig zag I eat more than BMR or even maintenance on a few days too).
My daily burn is 1729
If I eat my BMR I have a deficit of -289
If I walk my dog 3x15mins I get an additional -168 totaling my deficit at-457
If I walk my dog 3x15mins (-168) and 60min ride on the stationary (-460)-628 totals my deficit at -917
(1440-1729 = -289 + (-628) = -917) example
but if I workout I actually really eat more than my BMR the example about is just the idea of BMR - daily burn = value1 + activity = value2
Examples of how I cycle/zig zag:
High/Medium deficit days:
(1650-1729 = -79 + (-628) = -707) example of a high intake, high activity day
(1300-1729 = -429 + (-168) = -597) example of a low intake, low activity day
(1500-1729 = -229 + (-230) = -459) example of med intake, med activity (30min on stationary bike)
Low/Medium deficit days:
(1650-1729 = -79 + (-168) = -247) example of a high intake, low activity day
(1450-1729 = -279 + (-168) = -447) example of a medium intake, low activity day
Little/Low deficit days (maintenance days about once a week):
(1800-1729 = 71 + (-168) = -97) example of maintain intake, low activity day
(1800-1729 = 71 + (-398) = -327) example of maintain intake, medium activity day (30mins stationary and 3x15min dog walks)
(1600-1729 = -129 + (-56) = -185) example of med intake,little/low activity day (1x15min dog walk)
My weeks vary for example last week: a medium deficit week, low and high intake days and with a maintenance day, total 2565 (under a 1lb/over 0.5 loss):
day 1: -373 (cal intake of 1478)
day 2: -536 (cal intake of 1282)
day 3: -471 (cal intake of 1343)
day 4: -501 (cal intake of 1357)
day 5: -132 (cal intake of 1885)
day 6: -525 (cal intake of 1470)
day 7: -27 (cal intake of 1923)
Example a few weeks ago: a medium deficits week, medium/low intakes and no maintenance days week total 3485 (about 1lbs loss):
day 1: -460 (cal intake of 1448)
day 2: -424 (cal intake of 1618)
day 3: -515 (cal intake of 1307)
day 4: -536 (cal intake of 1389)
day 5: -664 (cal intake of 1266)
day 6: -438 (cal intake of 1455)
day 7: -448 (cal intake of 1492)
Hope this helps, gives an idea/guideline.
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