A nutritional method called calorie cycling can help you maximize your calorie intake while achieving your muscle-building or fat-reducing goals. It involves alternating daily calorie intake to establish a weekly or monthly calorie average.
You'll vary your daily calorie intake throughout the week rather than maintaining the same daily intake. This implies that you'll consume more calories than your maintenance level on some days, and on others, you'll consume fewer. The goal is to have a calorie deficit for fat loss on some days and a calorie surplus for muscle gain on other days.
You may aim for 2,200 calories on rest days and 2,800 calories on training days, for instance, if your daily maintenance calorie level is 2,500. This would balance out over a week to meet your maintenance calorie needs, but it allows you to strategically fuel your body for workouts and recovery.
For people interested in strength training and building muscle, calorie cycling can provide several advantages. It aids in preventing the adaptation of your metabolism to a constant calorie intake that might happen with a static diet plan. Over time, this adaption may impede your growth.
Calorie cycling can also aid in the timing of your nutrient intake. While you should prioritize sustaining a calorie deficit for fat loss on rest days if it's one of your goals, you can prioritize protein and carbohydrates on training days to assist muscle repair and growth.
You must track your daily calorie intake and adjust it to your training plan if you want to apply calorie cycling successfully. Anyone trying to increase muscle or strength can profit from the fitness app Alpha Progression, which tracks workouts and progress.
You can use the Alpha Progression calorie calculator to calculate your calorie needs.
To improve your fitness, try calorie cycling and train with Alpha Progression for a comprehensive strength training plan.