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JAZZID's Photo JAZZID Posts: 8,835
6/18/11 6:22 P

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Please post questions in the thread:

www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=1719x10128xR>37054450

.**.**..**.
Before you start the Calorie Cycling program, you have to know what your

1.) Total Daily Energy Expenditure

This is based on your:

- sex
- age
- height
- weight
- activity level

... after this is calculated you will want to create your zig-zag rotation.

The calculator on www.freedieting.com, will calculate a calorie range and give you the following results:

Maintenance:
Fat Loss:
Extreme Fat Loss:

.... mine looks like this:

Maintenance: 1985 Calories/day

Fat Loss: 1588 Calories/day

Extreme Fat Loss: 1280 Calories/day

However, I never eat up to my maintenance level, at least I am not doing this right now...so my range would be between: 1280 - 1600

On days when I am not active, I may even go down as low as 1175, etc., but try not to ever go lower than 1000, which would slow down my metabolism.

*************************************
Creating your zig-zag rotation:

After the 3 ranges have been calculated, you will see right below your numbers there is the following link:

" 7 day calorie cycle (zig-zag) "

Click on this and it will give you a 7 day calorie zig-zag cycle rotation... here is how mine looks:

Based on: Extreme Fat Loss; Fat Loss & .Maintainence
Monday: 1280, 1588 & 1985
Tuesday: 1280, 1280 & 1588
Wed.: 1536. 1906 & 2382
Thurs.: 1280, 1588 & 1985
Friday: 1280, 1430 & 1787
Sat.: 1408, 1747 & 2184
Sunday: 1280, 1588 & 1985

I will cycle my calories as follows, based on the above calculations (... and SP's calculations):

Lowest: 1185.... Highest: 1700
Mine could look something like this for the week:

Monday: 1535 (ST)
Tues: 1280 (Cardio)
Wed: 1475 (ST)
Thurs: 1325 (Cardio)
Friday: 1575 (ST)
Saturday:1280 (Cardio)
Sun: 1190 - 1250 (REST)

Here is the link to "Freedieting.com"

www.freedieting.com/tools/calorie_ca
lc
ulator.htm


I hope that this has been helpful... If you have any questions, or need help please let me know.

~ Dee emoticon

Edited by: JAZZID at: 2/16/2013 (13:37)

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