Calorie Cycling Cheating The Right Path to Weight Loss


Proven Method for Losing Weight (FORGET KETO!)

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Calorie Cycling 101 | My Top Tips and Strategies on How to Fit Your Nutrition around your Lifestyle

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how to calorie cycle for weight loss

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CALORIE CYCLING for WEIGHT LOSS & BUILDING MUSCLE | What I Eat Intuitive Eating & Calorie Cycling

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Calorie Cycling: This Pro Fat Loss Tip Makes Cutting EASIER…

Video taken from the channel: Sustainable Six Pack

Calorie Cycling: Cheating Your Way to Fat Loss Planned Weekly Re-feeds (AKA Cheat Meal). Now that we have established the fundamentals of fat loss and who should and Multiple Small Weekly Re-feeds. Another option for calorie cycling for those that are against eating “junk” food would.

Calorie cycling, also called calorie shifting, is a dieting style that allows you to cycle between low-calorie and higher-calorie periods. There are no food restrictions or strict guidelines, just. But with carb cycling, as with any diet, if you have aggressive fat-loss and muscle-growth goals, such as for a bodybuilding competition, moderation can get in the way of success. Terms like “refeed,” “cheat meal,” and “cheat day” almost always come up (even in this article).

To lose those extra kilos efficiently, research suggests that you should burn at least 8,400 kilojoules (about 2,000 calories) a week through exercise. It is said that steady cycling burns about 1,200 kilojoules (about 300 calories) per hour, and the more you put in, the more you get out of it. Cycling on its own promotes fat burning. The best way to lose fat weight by biking is to improve.

Increase the speed, distance, or resistance a little each time until you have the results you want. Biking one day a week can be enough if you go for long bike rides and improve your endurance. To burn enough calories to lose some fat, bike for 3 to 5 hours a week. It’s easy to build up unwanted fat on the waistline, but getting on a bike can help you shift those extra pounds and along the way lose belly fat, helping you get fitter and leaner. Or ride your bike to breakfast several towns away.

Fasted riding is a tried—and true—way to help your body burn more fat. The easiest way. The fifth fact to know about carbohydrate cycling, linked to the point above, is that your total weekly calorie intake must remain at what is necessary for overall fat loss. Let’s look at an example. Let’s say that you currently maintain your body weight at 2200 calories per day or, 15,400 calories per week.

Cycling is an aerobic exercise, which is the kind of exercise you need to perform to lose fat on any part of your body. Aerobic exercise burns many calories, and the key to losing weight is burning more calories than you consume. You need the FASTer Way to Fat Loss.

Through the FASTer Way to Fat Loss, you’ll learn how to fuel your body effectively to maintain optimal energy levels throughout the day. You will teach your body to burn fat naturally. You will be given the tools you need to restructure and repair your metabolic system and increase your metabolism.

List of related literature:

Note that the well-trained cyclist maintains a high level of fat utilization (6 or more kilocalories per minute) deeply into high intensity, whereas the untrained cyclist peaks quickly (3 kilocalories per minute) at a lower rate of fat usage and it continues to drop as intensity increases.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

A January 2017 study published in the journal Medicine and Science in Sport and Exercise compared multiple consumer-level activity trackers to a more expensive calorimeter to see how accurately they measured calories burned during walking, running, cycling outside, and pedaling on an exercise bike.

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

And you’re still only going to want to replenish 20 to 30 percent of those calories (probably closer to 30 percent) by eating and drinking on the bike.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

The contemporary rationale was based on a study by Phinney and colleagues [12] who found that cyclists maintaining a ketogenic diet had greater reliance on fat as the metabolic fuel and were able to perform well during endurance cycling lasting about 2Ȭhours at about 62–64% of aerobic capacity.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

By knowing your energy expenditure on the bike, you can more accurately plan your post­exercise meals to the exact kilocalorie.

“Training and Racing with a Power Meter, 2nd Ed.” by Hunter Allen, Andrew Coggan
from Training and Racing with a Power Meter, 2nd Ed.
by Hunter Allen, Andrew Coggan
VeloPress, 2012

If your goal is to expend more calories to balance the energy you consume in food, riding the bike with less efficient fat tires would be better.

“Fitness for Life: Middle School-2nd Edition” by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
from Fitness for Life: Middle School-2nd Edition
by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
Human Kinetics, 2017

The metabolic effects of cycling in and out of ketosis are unknown.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

But one common mistake is to combine an increase in mileage with a decrease in calorie consumption.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Instead of undereating, these cyclists may need to engage in cross-training sessions to decrease body fat levels.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

If you are hell-bent on getting to a very low level of body fat, then a combination of cycling macronutrients and a slight caloric decrease or an

“The Carnivore Diet” by Shawn Baker
from The Carnivore Diet
by Shawn Baker
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hello.. I watch all your videos. love you and your videos. thank you all your efforts.
    I have a question about training fasting. I need to do intermitted fasting and I exercise before I break my fasting. do you think I would burn faster than if I do it in regular time?
    One more question.. when I eat a huge meal I feel sleepy. do you think I have insulin issues or that is normal happens with all people??

  • This video was awesome!! I do have a question though. I lift 4 times a week, and 1 day of intense cardio. I will do some moderate cardio on my upper body days. Do you suggest doing high calorie days on cardio days or one on my intense cardio day and the other ones on my leg days? Or does it not really matter?

  • As always, amazing video! I have a random question! About how long do you work out for when going to the gym? I’m just curious! For now, I workout 4 days a week for about 40-45 minutes ��

  • Hey guys! Hope you liked this one For those wondering. I am probably between 10-15% bodyfat here. NOT anywhere near competition lean or photoshoot lean. My end goal is around 8% in a few months. Until then I will keep working on my Casper the Ghost tan 😉 Use this and I am sure you will see great results.

  • Thank you! You keep me motivated to stick on my reverse diet, eating more sounds fun but sometimes just give me so much anxiety. This reverse diet series keeps me going!

  • Spreadsheets yay! Spreadsheets are one of my favorite things to make and I love making new ones to do with my diet or training. I have one that has daily weigh ins since January 1st of 2016 and graphs it all out giving me information I think is important, and I have made one to track calories and macros for dieting and reverse because my fitness pal takes too long for me to use. Glad I found your videos!

    I don’t think there is any way I could let more than one day pass before I ate a candy bar. I don’t care how much I ate.

  • hey y’all. i was just wundring if this would work if i do a 3 times a week full body work out plan with one day of cardio. and on these 4 days where i work out i eat high calorie’s and on the 3 day’s where i won’t work out i eat low calorie’s would this work

  • I love numbers & spreadsheets, I love looking at the averages over time for weight, cals, etc. But what I am wondering is how you account for the inaccuracy of calorie counting? Considering you’re increasing by only 50! cals a week, that seems like we’re working with a veeeery small margin of error for the # of calories. And then things like the estimated ‘spritz of avocado oil’, or ‘about a tablespoon of maple syrup!’ show up in the videos (because we all do this, right?)

    So, what gives? Is this about the time where we should forget about the calorie cycling and spreadsheets and concede that we may never get this data 100% accurate?

    Also I make my (sweet) potatoes the same way! The tiny cubes seem to cook faster.

  • I find I don’t need to cycle my calories because I do OMAD and no matter what my calories are I always feel satisfied and don’t feel like I’m dieting!

  • Love this! I thought I was the only crazy person whipping up those weekly undulating calorie and macros in excel. Nice to see someone else interested in these topics (lifting and recoup) AND fasting (& “holistic health” strategies).

  • u still look amazing brother.. hope uve achieved ur goals by now.
    im working towards gaining muscle and getting shredded at home…
    im doing all of my workouts from your channel.. multiple times a day along with whey protein and a good diet…guys… ive just been doing them for a week and i can already see a difference… its crazy!!! i hope i can be half as strong as u guys in a few months…really hope i can keep it up.

  • Can you do a video on net calories vs. total calories? Like if a person consumes a caloric goal of 1700 calories a day and burns 700 calories in exercise/activities, bringing the net calories down to 1000 calories. Should they eat back the 700 calories?

  • It’s hard for me to be in a caloric deficit cause I lost my job so I can’t be picky of what I eat. A lot is Jack n the box tacos. Not the best tasting tacos but it’s gets me through a day. Because of this, I increased my cardio sessions from 40min to 1hr 10min(working my way up to 1hr 30min). Can’t wait to get back on track but I gotta admit that jumping rope burns wayyy more calories than what I thought before. Also, I do two a days so that helps.

    P.S. IHop > Denny’s pancake wise

  • 3:40 Do you think this auto regulation also applies to eating at a surplus? I’m bulking and I feel like I’m slowly losing the amount of weight I’ve been gaining, but it may just be me slacking on getting to my calories for the day. Would it be worth goingback to maintenance and then back to the surplus?

  • Wow great video thank you for sharing. And thanks for the calculator thingy. I input my week and learned 2 things, one that my calorie tracker is off sometimes, and two that one high day a week can REALLY bring up your averages! I’m going to copy it and paste each week below the previous one so I can keep running track. So simple, but awesome and effective, thank you!

  • This information is so helpful and makes me feel way better when I’m over or under eating. It helps keep me in a good place mentally to know that not only is it normal but probably better to eat more some days and less others rather than being consistent, so long as overall it’s consistent.

  • Finally, someone that makes it easy. I am starting my 90 days tomorrow. I am afraid of the calories though due to a slow thyroid. Plus I am a senior.

  • This is a super cool concept! Does this work the same way for exercise (cardio specifically)? Will cycling between high and low amounts of activity keep your body from becoming efficient?

  • This is genius! I always get annoyed because some days I’m starving and others I’m not hungry and I feel guilty for not hitting my daily macros. I always balance out the next few days when I don’t but this seems easier. Thanks!!

  • Hello Jordan! Love your videos, podcast, and IG! I am trying to figure out a good calorie cycling idea. I am looking to lose weight slow AF and not trigger any binges. Would a week straight deficit followed by a week maintenance work? My deficit level is not that big either..only 100 to 200 cals/day so I don’t feel deprived and binge! I also follow your 3 plate 2 snack rule!
    #sortinghataquad #ravenclaw

  • Really helpful! Can you do it differently from week to week? So one week I have 2 higher calorie days, the other week 3? As long as in total for the week it is the same calorie intake? And could you please make another FDOE soon? I watched your last one and WOW it’s so amazing how much work you’ve put into this!! Really appreciate it!! I will definitely try those recipes out myself! This PDF document is so helpful! Much love from Germany ��

  • Thank you for this info! I’ve been hearing a lot about reverse dieting lately… do you have a video about that or can you make one please?! �� thank you!

  • the straight maintenance (with a small surplus for muscle gains) is for me cuz for some reason my digestive system has a problem eating too many calories and resort to eat things like boiled potatoes with high G.I. sometimes cuz it is easily digested!

  • Hello Gorgeous! When I start the cut can I cut 300kcal from monday till friday and refeed on saturday and sunday (maintenance)? Or will this affect my metabolism and it is better to cut for 3 weeks and go back to maintenance for 2?
    Love ya! ❤

  • I really love your videos! your style of presenting is entertaining, informative and so real to real life, you understand all our struggles and make it easier for us to make informed decisions! #sortinghatsquat

  • Awesome video! I did omad before but accidentally ate too little for too long without realising the effects it would have on metabolism. However I took 3 weeks off, gradually ramping up calories and I felt way better.

    I was wondering, I’m gonna be doing 3 weeks in weekly deficit, 1 week eating slightly above maintenance. And I was gonna alternate high low days depending on when I workout.

    But I was wondering how many calories do you recommend going down to? So for example if I’m getting 2700 on my normal days/gym days (I have a sedentary job), how low should I go on the days when I drop them? Would taking them to around 2000 be too much?

  • If my ultimate goal is to loose fat, should I start my journey by focusing on muscle gain while I am eating a higher calorie amount at my heavy body weight and then lower my intake as I continue to build muscle? Or theoretically, should I be able to eat the same amount of calories, workout to gain muscle, and will loose fat by default since muscle is more metabolically needy?

  • Thanks so much for the spreadsheet. Super helpful. How long did it take you to speed up your metabolism & increase your caloric intake?

  • You should only cycle 3 days high and 4 days low instead of one week at a time. The only supplement to take for energy is D ribose, LCarnitine Fumerate, COQ 10 and 12 mg of Astaxanthin. Taurine will kill your energy! I have a heart condition and took it and was weak and I could hardly walk I was so short of breath. Astaxathin: Calorie and cycling guide:

  • I have mild cerebral palsy and idiopathic lymphedema and my doctor has told me I need to lose 40 pounds for my joint health and to stop retaining so much water. I really, honestly from the bottom of my heart can’t thank you enough for your videos. I can’t do many things except for walking (not very fast) and resistance bands. I thought fat loss was going to be so difficult for me but now I feel so excited and motivated!

  • Jordan, when you talk about having your calories in a net defect for the end of the week, how would you know if you are in a net defecit?

  • Wont eating backup to maintenance undo the work that you did eating in a deficit? I know you may not gain weight a past your starting point because you’re not in a surplus from there but you are in a surplus from where you left off on your diet correct?

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  • I got so excited whe I saw this video!! I’ve heard stuff about carb cycling and I was wondering of you had any videos on it because I kind of hit a plateau and couldnt understand why! Just watching your recent videos has taught me so much! I’m gonna give that strategy a try being in a deficit for a couple weeks and alternating back and forth! Love your channel! ��

  • This is amazing!! This is a concept I’m playing with right now because I’m exactly this person since I like to relax a bit more on the weekends. I’m gonna try playing around with macros during the week so I can relax more on Saturdays! Thanks for the video:)

  • Can you please make a video about why you should do the 2-3 weeks at the deficit and then 1-2 weeks at maintenance, that would help me so much with my cut right now (I’m only on week 3 now!)

  • I’m super excited to try calorie cycling as a strategy to improve both my body composition and my relationship with food. I’ve always tried to lose fat using the straight deficit method and it hasn’t really worked for me as a long term solution. #sortinghatsquad

  • I love you channel! Thank you for all your knowledge! I have a few questions. This can all be a little confusing. The goal is to be bikini ready. I have 10-15 pounds to lose, I am muscular but too much fluff. If I am IF, counting macros in a deficit, and lifting heavy should incorporate creatine? Or incorporate it always? Any suggestions on what I am currently doing or can add/take away?
    One more question, what do you think about the maps pump in your referral on your videos? I was thinking bikini bundle

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search search. On there you will discover that a great tips about how you can lost tons of fat. Why don’t you give it a chance? maybe it can work for you too.

  • I have a bunch of social commitments in the coming month while trying to stay on track lose 15 lbs of fat. Planning to water fast two days a week (mon and fri) for the next five weeks. Plan on keeping cals on tues thru thurs around 1400. That leaves me around 5000 cal for the weekend while maintaining an average of 1300 per day.

  • I already know I’m gonna be customizing that calculator. I’ve been building a calculator to dynamically calculate my TDEE as well and putting the two together would be awesome

  • That’s why I’m not “fit” I just like to eat healthy and have my cheat meals I can’t be tracking every single meal to see how many calories that puts me in is exhausting ��

  • Girl, you are a superhero. How do you have these sweet potato chopping abilities? I cannot deal. I used to make sweet potato fries ALL THE TIME and it was SO MUCH work �� (yes, I am a drama queen). Nowadays, I still eat sweet potato almost every day HOWEVER, I refuse to cut them before I’ve baked them. I (very) simply wash the raw sweet potatoes, pat them dry, put them on a baking sheet, and into the oven they go at 425 degrees. Within 45 minutes-1 hour, they are cooked through and ready to be stored in the fridge for the week. Then I chop them into cubes and fry them up for breakfast or I’ll mash them with dinner at night. LOVE, LOVE, LOVE sweet potatoes ��

  • I started watching you nov 2019. And so far I’m down 60lbs. I have to watch your videos over again every time I work myself up about lulls in progress.
    I also joined overeaters anonymous, because my relationship with food was really unhealthy. Now my weight loss feels sustainable and I know I’m taking care of myself! Thank you for your videos and knowledge. I appreciate you. ❤️

  • Thank you for the straight-forward information. I just joined a challenge! I am looking forward to a healthy relationship with food and a leaner body. Truth….I also joined because Harry Potter! I listen to the audiobooks while I work out. #sortinghatsquad

  • Is it still effective if I alternate between the different types of calorie cycling? Or is it better to stick to one type, at least for a sustained period of time?

  • Love your video sJordan! �� subscribd after the first one! They are are so clear and simple!…. just what I needed since I started IF #sortinghatsquat

  • I’ve noticed that upping my calories and my carbs have helped slim down my waist. This tells me that I was “starving” my body, and I’m so sad that I was putting my body in such a stressful mode, considering working and completing a master’s degree is stressful enough.

  • hahaha nice troll Jeff, i thought you were dead serious at the beginning of the video, but at the end of it i finally caught it that it was a troll

  • I’ve been binging your vids the past few days and have a quick question! So should you still aim to hit your protein goal (GBWx1) every day or does that adjust down on low days and up on high days? #sortinghatsquad

  • I always wondered why I would have a cheat day on the weekend then I’d lose weight the next week. But when I stay on the same amount of calories everyday I don’t lose any weight. I finally get it

  • If I were to follow alternate day deficit, would it be wise to weigh everyday as surely your weight would increase after your last heavy calorie day?

  • The most beautiful day in Chicago all year and I want to run… But went hard at my HIIT class this morning and my legs are toast. Going for a walk? GENIUS!

  • I’m so thankful for your videos… I’ve been trying to lose weight for a while now and haven’t been seeing the results that I’ve been wishing for. I’m now trying to calorie cycle and hope it works out for me:D so thank you for the effort you put into your videos and keep up the great work! ����

  • What I love doing to sweet potatoes are to steam them, put them in the fridge, slice them the next morning and toast them in the toaster (like you would with toasted bread) and spread some nut butter on top. Soft & toasty on the sides. Yum! ����

  • could you make a video on how go get motivation for fitness/how to become a ‘gym person’. i wanna look after my body more but majorly struggle with getting up and going to the gym

  • So you don’t subtract fiber from the carb number. I know you talked about in a video a while ago on how fiber affects the calorie number on nutrition labels, but does it actually change the number of carbs that are contributing towards calories?

  • Seriously, you’re awesome! From the information, and now a free tool! Thank you so much! SN: I did a program last year called Stronger U and the tool was VERY similar.

  • You named your food baby ����
    Thanks for answering my IG question and linking this today! Really appreciate you offering this tool for free, excited to start using it, I’m in a pre surgery cut and this is gonna be a huge help. Thanks again!

  • Do you have any recommendations for strength training using body weight? I don’t have access to a gym right now and really want to transition from cardio to strength training.

  • I’ve never tried doing what I’m doing now…I’m basically keeping it around 2500-2700 clean (ish) calories and every 3rd or 4th day or if I’m hungry after a couple light days I might go 3000-3500…still at a deficit compared to all the junk I was eating. Kinda doing intermittent fasting some days as well..which I guess is basically cycling calories lol…so far I’ve dropped like 8-10lbs..just a little over a week. Been eating less per meal too which makes it easier to fill up on less and help keep calories down…

  • It’s sooo useful! I am doing a 4 weeks mini cut currently. And once I am done with that, I will take one and half weeks off, eating my maintenance calories. ( I guess I will also do 5:2 IF in between as well) Then I ll pick up the cut again for another 4 weeks. Anyways, thats an awesome tip and good explanations!

  • I’ve done carb cycling before but I’ve never cycled my calories. I think I’ll try this on my next cut! I’m still reverse dieting right now and getting my new maintenance. But, my next cut I’ll definitely think about the cycling calories.

    Edit: I actually kind of did this before. I had “refeed” day on Sunday where I ate around 500-1000 more calories than other days. Based mostly around carbs.

  • I started following your guidance on counting my calories for fat loss. 12 X my goal weight. But it looks like that is my maintenance calories. Which is pretty low 1500. Should I go any lower or will that cause more problems later. Anabolic adaptation? Should o eat more for awhile then drop back down?

  • I had this diet twice in one year. I swear I thought I was going to die each time. But I made it to the end. Needless to say this diet isn’t for the weak. ��

  • Hey I like your video, can you tell me I’m trying to loose weight so how much calories intake should I have, your pretty slim. I need to shred about 10kg appreciate your advice x

  • I love high day and low day method. Like for example, on workout days those can be the high calorie days and days you don’t workout those can be lower days.

  • Man as always love the info… ya boi got his rings… a much different workout from my norm but I can feel the difference even after just a couple days… specifically arm extensions… Im training to box and my instructor preaches extend punches and I feel this is really helping me do so… also feel going to give me better punching power…

  • I do two nights where I eat more than usual but I still do fasting. Then I go back to my routine. It’s less stressful on the body, and I am able to maintain a caloric deficit for the week.:D

  • yo eric have you lost any muscle from this as you’ve seen so far? any strength loss? i know you mentioned that you limit it by changing up the cycle, but just curious

  • So I have been “intuitively” calorie cycling too bc honestly, my hunger varies ALL the time�� so this is super helpful Imma check it out
    I’ve been cycling my calories and not necessarily my macros which is probably not the best… So I’m going to use this��

  • Ok. Now you have a pretty good humor herem Love it. Butter on your coffee. And, SF diet.

    Here is one. CORN? I dont remember eating that?

  • So glad I found this video. In do the exact same and have been seen great results. On my non lifting days I do low carb / high protein Omad or a full fast. Feels great.

  • This is a badass advice thank you! Do you have a set schedule that indicates which day is your low cal day and which day is your high cal day or you just go by feel?

  • Dude try 20-24 hour fasts 1-2 times per week on rest days or when you’re super busy! You can still have a big dinner those days, comprising of like 50% of your normal calories (or even less if you don’t need a big meal), while moving the other 50% to another day! That way you don’t need to diet all week just for the weekend… you just need to diet one day! Seriously has been a game changer for me.

  • Let’s show the cat whisperer lots and lots of our love and support as her subscribers and fans and let’s show her how much we love her as a youtuber kitties assemble:3 ♥

  • I often come to this channel to get clear solid advice. I really like Jeff’s serious smart videos, but this was a treat to see him be funny while still having his serious smart delivery.
    I don’t know if anyone reads these, but I want to thank Jeff and his team for their continued presence during COVID 19. As soon as the gyms closed I thought I’d lose my mind, but I found a park and with the help of you YouTube trainers I crafted my perfect ‘Rocky-in-the-Park’ workout.
    I am a 60 year old woman and I am fitter than I have ever been.
    Thank you for keeping me sane and helping me build really rather impressive abs!
    Stay well.

  • I’ve been using My fitness Pal to track and I just got your new tool! I entered my food yesterday though with my macros according to what I tracked with MFP and I was 200-300 over my calories according to your tool compared to MFP!!! Which is huge for my small deficit i’m trying to do. what should i do? which one should i follow? please help! thank you!!

  • Great content Zach! This is helpful to know so that a cheat meal doesn’t turn into a binge, and I can allow for a higher calorie meal on the weekends!

  • Thank you Zach. This finally makes sense to me. Now I know how to have what I call a cheat meal. You’re the best. Zach is my grandson’s name. He is very smart too.

  • I just watched this, I know it’s a year later, but why the sarcasm?? Very very tasteless, sleazy and disappointing. Why go so low?

  • more info on reverse dieting and how much per week should cardio decrease while food is increasing to boost metabolism but minimizing fat gain

  • Will this work if for example my higher calories days (2500 cal) are Monday & Wednesday, Tuesdays & Thursday are lower calorie days (1500 cal), and friday to Sunday are maintenance (2000)?

  • This sounds really complicated. I wonder what kind of program works best for type B people who can’t bare the thought of spreadsheets

  • Best calorie cycling advice I have seen. I have been looking into calorie cycling and so many plans vary calories day by day and it’s just an insane amount of effort to manage and track weekly drops and then back to maintenance is so much easier. Thanks!

  • I save my calories for the weekend. Been working great on my cut: 3 months in and down 25 pounds and maintaining good strength.

    Monday thru Friday = 1500 cal Keto like diet

    Sat-Sun eat whatever I want and enjoy my beers

    Monday’s and Tuesday I use the high calories from the weekend for my heavy lifting days. Weds-Friday are my hypertrophy days.

    Pro tip: instead eating small meals just eat two big meals. Stay full all day

  • Muscle-up AWESOME bruh, I remember that episode a month ago. It’s awesome to see your progress, man love this channel bruh!! Also what’s the name of those 2 songs?

  • I realize this video isn’t brand new, but I love the content you share and how much you do for others. Thanks so much for your honesty and no BS approach. ☺️

  • Idk why anyone would ever lower their calories to poverty level for several days just to plan a cheat day. I just do extra cardio sessions 3-4 times a week. I find that route much more preferable

  • Congrats on the muscle up, cycling calories is something I was already doing without giving it a name, weekly totals (calories) help keep me on track, how often do you go beyond your IF window? (say 36, 42, 48 hour IF)?

  • So I’m in high school (senior) and I have super hard classes with a lot of homework and don’t have much time to cook. Do you think you can put out recipes that are super simple, fast and tasty? Please and thank you��

  • Thanks for the video. This topic is not discussed enough. I was about to quit low cal when I came across this. Will continue to lift and on some days go low calorie.:)

  • Hey Jordan! Maybe you answered this somewhere but if you are calorie cycling, tracking protein and calories, how do you adjust your protein when you are adding or subtracting calories? Should protein be added/removed in step with the calories? Or keep my protein at my goal weight consistent?

    PS Your videos have been so so helpful. I was in prep for the NPC Ohio Natural this year for 25 weeks until it got canceled 2 weeks prior. I decided to reverse and maintain the past 2 months but wanted to go back to a little more structure. Your videos have helped me gain a better understanding on how all this works, rather than blindly listening to a coach. So thank you:)

  • Thank you for sharing your amazing new tool ��! For someone who is totally not smarts when it comes to making tracking sheets like that it’s VERY appreciated!!

  • It wouldn’t surprise me if 100’s of years from now, if humanity still exists, that they’d be engineering bacteria to do things for their bodies that nature could never achieve. I’ll be dead but not surprised.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Thanks for explaining calorie cycling, the other you tube channels were garbage. I am 68, 6’8″ and weigh 400 lbs. I can only walk a short distance every day due to bad knees and sit mostly and get my food to the table and work on the computer till evening and walk to the bedroom. So I am Sedentary and crippled. i eat 1200 to 1000 calories a day and cannot lose weight. My viisting doctor says i don’t have a thyroid problem and I do take some heart meds for heart rate. But have 122 over 80 constant blood pressure. Eat no sugar and have maybe some cookies about once every 2 weeks. My doctor told me to eat more meals. So on the BMI weight calculator it says I need 3.299 to maintain my weight and 2,299 to lose 2lbs a week every day! I am now going to try to cycle between 1500 and 1000 a day. Their Zig Zag plan says to stay at higher calories 3 days in a row and lower calories 4 days in a ow every week. Hope it works! Website:

  • Is there an app i can figure out how much im supposed to maintain?
    Im 5’5″ and 165lbs and im trying to reach 180 yet i still have some tummy and back fat im trying to lose also

  • #sortinghatsquad At least this is what it sounds like on the video. Such a great great helpful video! Thank you so much for this! Looking forward to giving this a try

  • Hey man! one question, my workouts are similiar to yours (bodybulding type), do you know how many cals does it burn? i weight 70kg and 1.80cm. I am cutting but I never add into my account the calories spent during training. I tought like 150-200cals.

  • I’m doing a version of this and have lost 29 pounds in 6 months thus far. 17 pounds to go and now I have a better picture as to how to maintain my weight loss when I reach my goal weight. Thanks!

  • It would be really cool if you added an exercise column to track what calories you burned. More calories burned = more need for fuel.

  • aa this is just what I needed!!! I was just looking for a video about the calorie cycling when I saw your new video!! so happy, thank you I always love your videos ❤️

  • Bro plz tell that its a joke����some beginners will think that its real and they will try this disease��ik this but let others know ����thank u��
    Love ur vids��u r the best������

  • wow, thanks for sharing your macros a week! really insightful. I would love to join you on a walk someday with your doggie answering some q and a questions LOL

  • I don’t like being around people so, I find it hard to get the stomach flu diet. What do you think about the food poisoning diet? Do you think the outcome is the same?��

  • God dammit Jeff, I was thinking finally the pro got some real advice.. was watching this video thinking it was real up until 1:43… xD

  • Lol I was on the bulimia diet years ago. Waaay before SF was even a thing. I lost 30kg’s in 4 months and became immensely skinny fat. Jokes on you, I look great in big jackets and baggy jeans!

  • I’ve Tried Several Diets In The Past Few Years And Eventually Gave Up On All of Them. I Came Across An Article The Other Day About How The Mediterranean Lifestyle Can Benefit Your Overall Health And Gave It a Try. I Have To Say That Adopting The Mediterranean Lifestyle Was The Best Decision I Made And I Highly Recommend To At Least Give It a Try. Here Is The Article I Was Talking About: ��

  • Oh my beautiful girl….you do not know anything about a food baby! I wish I could post a picture on Youtube so I can show you a real food baby belly….BUT I do love that you are honest and authentic and real about what is going on with your body. It’s so refreshing!

  • I had the SF diet 4 weeks ago and it really worked!
    I lost 8lbs in 24 hours and 4 weeks later I’m down 30lbs!
    No joke I’m still losing weight and the SF diet gave me the boost I needed to really lose more weight.