Calorie Cycling: What is it, How to do it, Training Routine
The following article I will show you a simple nutritional strategy by the planing by which you can help in the process of recomposition Body
Among the different protocols and nutritional strategies, which in this article suggest, it is more where I bring my perspective and experience in this matter.
- 1 What is Calorie cycling?
- 2 Why do the cycling Calories?
- 3 Who can perform Calorie cycling?
- 4 Consequences of maintaining a linear Diet
- 5 Cycle between Calories to Gain Muscle Mass and Lose Fat
- 6 How to make Calorie cycling?
- 7 Intermittent fasting and cycling Calories
- 8 Training and cycling Calories
- 9 How many calories to consume?
- 10 How much protein drink?
- 11 How much fat do you take?
- 12 How many carbohydrates take?
- 13 Distribution of Training Days
- 14 Training routine Planing Calorie cycling
- 15 Example Calculation energy and macronutrients
- 16 Example distribution of Calories
- 17 Distribution of Training Days
What is Calorie cycling?
The cycling Calories is a “zig-zag” caloric, i.e., perform a feeding pattern where periods of high-calorie alternate days and low days. It is “playing” with calories, depending on training intensity for every day.
Why do the cycling Calories?
Essentially it seeks to improve fat loss a greater adherence to following the diet, with less hunger, in line with caloric requirements based on demand and the reduction in the negative metabolic and hormonal adaptations of a diet to lose normal weight.
Who can perform Calorie cycling?
In this approach, my recommendation is addressed to those who depart the percentage of fat is not very high, around 15%, and also do not condition their daily activities. In this sense, to keep the planning, work in daily life should not be too severe (physical work…). Otherwise, I think it would be better to opt for another approach.
Planing duration not lengthen beyond 6 weeks
Consequences of maintaining a linear Diet
The main problem of linear diet and prolonged deficits is related to our own system. The human body is able to adapt to the caloric deficit. If good results are achieved at first, keep the same approach over time, these objectives will become increasingly more complicated.
The fall in the levels of certain hormones is also common in this type of caloric restriction. Specifically, leptin is one of them, which governs such important issues as hunger.
Cycle between Calories to Gain Muscle Mass and Lose Fat
Whether our goal is to Gain Muscle Mass How to Lose Fat, energy balance account. Thereby simplifying the matter, if you want to reduce your weight, eat fewer calories than you expend, and if you want to increase, such increases caloric intake. Although it sounds quite simple, really, there are other factors involved: distribution of macronutrients, hormonal environment, training…
How to make Calorie cycling?
A caloric and breakdown of macronutrients level, we will consider keeping every day the same values related to protein and fat, being Carbohydrates will rotate, depending on the type of day, and once obtained the calculation of weekly calorie counting. This will apply the deficit.
Types of Training Days
- 3 Days Altos (‘H’) … exercise with charges
- 2 Day Media (‘M’) … exercise Cardiovascular
- 2 woofers days (‘L’) … Active relaxation
Intermittent fasting and cycling Calories
As I made the strategy of cycling calories and to facilitate low days in calories, advise using the IF or intermittent fasting, as being fewer calories than usual it is preferable to group them into a shorter time window (8 hours).
During the hours of fasting, we can perform low-intensity activities such as walking or simply be moving… However, I refer you to people with a sedentary profile, it can be much more feasible to employ this method
Training and cycling Calories
My recommendation to carry out this planing will combine weight training by a tug-push routine for 3 Days, next to Aerobic Exercise, based on the combination of three types: LISS + MISS + HIIT.
In the planing total training days will be 5 (+2 “active rest”)
How many calories to consume?
The first essential step is to know your daily calories. Knowing our basal metabolic or spending, you will have to add an activity factor. This will vary mainly depending on the rest of the daily activities during the day. Thus, if our work is sedentary, we focus on a more conservative value.
The value we obtain will be to maintain our weight. However, as we have seen, we are looking to lose fat, therefore we must cause a caloric deficit. I opted for producing a moderate deficit of around 20%.
This deficit will not be linear during the week, but will vary depending on the day
How much protein drink?
The amount of protein varies depending on the activity, but to make a reference, a value between 1.8 – 2.5gr of protein per kg body weight (fat – free), is favorable for the purpose of us. My recommendation is to take an intermediate value, around 2.2g.
1gr 4kcal protein are equal for carbs, and 9kcal for each gram of fat
How much fat do you take?
For our strategy, and for most diet, normal and usually works is not to reduce fat intake around 20-30% of total calories or otherwise, our machine will not go well oiled (never better : P) altogether. I’ll take the highest value.
Fat, on which is written a lot and bad , plays a very important role in this story, especially for proper hormone function
How many carbohydrates take?
The amount of carbohydrate obtained from the difference between the sum of the calories from protein + fat and total calories. Thus, we get to…
- Days Altos (‘H’) … Calories Maintenance
- Media days (‘M’) … Deficit
- Days Netherlands (‘L’) … Calories Basal
Distribution of Training Days
How to train LISS?
This day is considered the day of active rest, where you simply walk around an hour and a half at a brisk pace.
How to train MISS?
This day will be of moderate intensity. I recommend performing a workout with heart rate monitor, maximizing training in the “zone 2”. Choose the exercises as rowing machine or bike, the duration around about 45-60min.
How HIIT training?
Let’s build on this training. Optionally can vary the work time: rest time.
Training routine Planing Calorie cycling
|Work on the bar||3||12|
|Inclined bench press||4||8-10|
|Military bench press||4||8-10|
|French bench press||4||10-12|
|Rowing on a bench||4||8|
|Heel lifts sitting||4||15|
Example Calculation energy and macronutrients
- My details are: weight 85kg, 175cm tall, 33 years, with a BF (Body Fat) over 10%, so my meager weight is 76,5kg.
- My requirement caloric maintenance is: 2900kcals daily, and weekly would 20300kcals. Applying the 20% deficit -> 16300kcals / week.
- My amount of protein: 170g
- My amount of fat: 75g
- My amount of carbs: 240g
Example distribution of Calories
- 3 Days Altos (‘H’) … Calories Maintenance (2900kcals)
- 2 Day Media (‘M’) … Deficit (2300kcals)
- 2 woofers days (‘L’) … Calories Basal (1900kcals)
In this way we would our planing such that:
Distribution of Training Days
|Gym routine (Tiron)||HIIT||LISS||Gym routine (Leg)||Gym routine (push)||LISS||MISS|