Build Your Calorie Cycling Gameplan

The Flexible Dieting Lifestyle Podcast

The Flexible Dieting Lifestyle

Health & Fitness, Nutrition, Flexibledieting, Fitness

5 • 635 Ratings

🗓️ 13 May 2019

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In today’s episode, we’re going to walk you through how to build your own calorie cycling plan. First and foremost, you’ll want to look at your week as a whole (0:39). Most people are typically busier during the week with more free time during the weekend. Once you know that, the next step is to figure out your weekly total. To do that, multiply each macro goal for the day by 7. Now that you’ve done that, you have to decide whether you want to start with your weekday or weekend calories then reverse engineer from there. The biggest thing you want to remember is not to eat less during the week to only overeat over the weekend. You’ll also want to keep protein constant, so play with just your carbs and fats. Another option you have is to taper your calories (3:54) and slowly add in more calories throughout the week.

Now that I’ve talked through how I’d approach setting up my game plan, Miguel walks you through his (5:29). Start by taking the average amount of calories you want to eat for the week, then reduce that number by 10-15%. Once you’ve done that, add those calories to the day where you want to have more food to play with and will be eating a little more. It doesn’t matter which method you use, as long as you have those checks and balances. To wrap up this two part episode, we touch on the difference between calorie cycling and carb cycling (8:45) so be sure to continue listening if you want to learn more!

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
Miguel’s Instagram - https://www.instagram.com/mblacutt/
Miguel’s website - https://miguelblacutt.com
Miguel’s coaching - http://revivestronger.com/online-coaching/

Transcript

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0:00.0	Welcome to the flexible dotting lifestyle podcast.
0:12.0	This is part two of the calorie cycling series.
0:15.7	And so in this episode, we're going to walk you guys through step by step on how to build
0:19.4	your own calorie cycling
0:21.2	program around your lifestyle so before we begin please take a screenshot post it up on your
0:27.0	Instagram story let people know that you're listening to the podcast and also five star reviews
0:30.7	they help tremendously on any platform that you listen to the podcast let's get into part two
0:35.4	let's look at your day I mean most people are
0:39.3	in our modern culture are busy during the weekend have more free time during
0:42.6	the weekend that is our culture that is what we've established and what we want to
0:48.6	do is okay let's now Miguel are you ready for that point let's kind of walk through
0:53.9	how somebody would be able to
0:55.4	do that. And so I think the biggest thing now is we walked you guys through in season one how to
1:00.7	figure out your macros. I'm not going to teach you guys how to figure out your macros right now.
1:04.7	Go back to it. It's labeled how to figure out your macros. I think it's episode three.
1:09.3	I'm pretty sure. episode three or four of season
1:11.9	one. Make sure to go check that one out. But what we're going to do is let's say you already have
1:15.8	your macros. What you're going to do is first you need to figure out what your weekly totals are.
1:22.3	That's 100%. So what you're going to do is take each macro goal that you have for the day,
1:33.3	multiply it by seven. And so you're not, I'm not even going to do is take each macro goal that you have for the day Multiply by seven and so you're not I'm not even gonna have you worry about weekly calories because we're just gonna That's just a big number. We're gonna work work with weekly
1:38.9	Macros so you're gonna multiply each one by seven days and you're gonna to get your weekly total and Miguel I want you
1:45.6	just to chime in at any time and you're like okay um here's another way you can do it or here's
	...

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