How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism
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- Опубліковано 27 вер 2024
- Want to lose weight faster and keep your muscle mass while losing fat? Try undulating your calories. In this video Sal and Adam discuss how to undulate your calories so you can outwit advantage of the body's natural adaptation process that wants to preserve fat stores.
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My body seems to do this on it’s own too. Day after heavy squat or deadlift day, I eat more. Day of lift, after rest, I am not as hungry, so my calories work out over the week. This really helps me feel better about what I thought was weird.
Caloric cycling is THE only tool that has helped me with the psychological part of dieting. Its absolutely goated
Recently started doing this since I hit a plateau after 4 months of dieting to get under 10% bodyfat and ever since I switched up and one day a week I eat past maintenance and have lots of carbs and protein and I feel so much better for the rest of the week, I actually am more locked in and able to eat and follow a calorie deficit more easily annd my performance in the gym the following days after the high calorie day are insane. No hunger no fatigue.
your pfp looks...familiar.... Bloo sure did have a good time didnt he
How interesting - I saw a very similar thing from Fred Hatfield who used to be called Dr. Squat I'd say at least 15 years ago if not even more ! So glad to hear that research is now supporting these methods, and unfortunately when I looked him up Wikipedia says he died just last month . . . wow . . .
So this yoyo effect with your caloric intake will keep your metabolism from adapting and slowing down?
Yes
Love this channel- so glad I came across it!
Anecdotal evidence shows that you can lose a lot of weight before the metabolism slows. For instance, one guy wrote on Reddit that he went from 205 to 165 before he saw his metabolism slow. Basically, the slowing process doesn’t happen overnight, and if you’re just trying to lose 10 to 20 pounds, keeping the same caloric deficit day in and day out can be very effective.
Most legit health and fitness channel on UA-cam. 🙌🙏👌
Can I do this with a Refeed day by making my Refeed one of the high calorie days?
I'm doing this method since so long.
So, intermittent fasting (5:2 style) then…?…
Fantastic video! Definitely sharing this!
If that happens to your metabolism and it gets use to your calorie desifate, How do you fix that and continue to lose weight?
I like these guys. And I recommend them a lot. But here on 3'40 there is a sentence that is nonsense:
The left guy says about some women that they work out 2 hours, eat 1000kcal and still gaining weight. Despite the numbers, in what way ever you destroy your metabolism, when the intake is lower and the outtake is higher, you'll lose fat or/and weight at all. And when your intake is less than you PAL you'll stop to be able to work out 2 hours a day.
It is right that this mentioned way of intake an excercise practice is quite problematic according to a proper metabolism. But with this intake outtake ralation on midd and long term it is impossible to hold your weight, even more to gain weight (I don't speakt about the water in the first days, weeks).
This is what I naturally do. I work as a nurse and I need more calories when I work and less when I don't
How do you feel it has affected your metabolism?
How’s my boy Rod doing tho?
@@SO1012488 he's doing well
@@dominiqueblagojevic9447 that’s good to hear. He’s a good man!
Saw lots of videos on this, and this makes the most sense to do in my opinion. Thanks guys!
Glad you enjoyed it!
Hey guys great video. But I have a question. How do you recognize if a person has messed up there metabolism and how do you go about repairing the damage that they have done by eating at those low calorie deficits
ronald lemons Look up reverse dieting. Jason Phillips (who's been on Mind Pump as a guest a few times) has talked about this at length. Look up some of his Google talks (and Mind Pump talks) where he mentions this idea of bringing someone out of a very low calorie diet slowly.
Im curious about how this would work with bulking and metabolic building also.
HOLY FUCK! I’ve been living my life like this (the 2nd way) on accident just by listening to my body.. because some days I just wasn’t as hungry as others 😱
But because I’ve been told (it’s your genetics!) all my life I thought.. I can’t tell someone this. “Just eat when you wanna” basically because I thought you had to hit your macros day in and day out.
Yoooooo!
And this method has made me stronger! So I thought for sure I was just a genetic freak lol
You guys are dope AF!
Gonna help spread the word of all the good FREE info you guys offer 💯💯💯💯
thanks sir
ty
Calorie cycling
Problem is trying to figure out how many calories a day one should have! I'm 6'1" 228. I workout 4X/wk.
Trial and error is the only way cause everybody's different
I don't know what your goals are so I can't tell. But I can tell how much protein u should eat in a day. Convert your body weight into kg. You need to consume 1g of protein for every 1 kg of your body weight.
I undulate every two weeks between maintenance and a deficit.
Does this work for maintenance?
How you know home much calories to eat
Almost looks like you're planning for cheat days? Finishing the video so if you mention that later glad we're on the same page!
I know this is an old video but i hope you guys read these.
How long of a consistent systematic calorie deficit does it take to start seeing metabolic damage? 1 week? 2? Months? Where is the ballpark threshold of cuts losing effectiveness and what is the schedule for ideal undulation?
I've been 22/2hr fasting at a deficit with occasional 46/2hr 2 day fasts. The whole point was metabolic maintenance because the science said fasting did way less metabolic damage. Is two fatty days a week plus bigger deficits on fast days enough of an undulation or should i be scheduling weeks on fast schedule then weeks on bulk schedule? I'm already kind of carbo loading a few days to do higher intensity lifts once every 2-3 weeks. Is this good enough?
Metabolic damage is terrifying.
its been a year, but a little after about 12-16 weeks you start to see a slowing in metabolic rate. However, metabolic damage isnt as frightening as it has been made to seem. A siple "reverse diet", where you slowly add more calories in weekly to get back to your previous maintenance calories can bypass this.
Team Adam!!!!!
Great video
it does not download, not i receive any email from you
So having a big refeed day once a week is not enough?
No.
Would you want to work high/low days around your workout days? And how? for example if m,w, fr are my “harder” days do i want those days to be higher calorie or do i want the day before to be higher cal to prepare me for the next day workout? I workout at 5:30 am fasted
@Stephanie Smith - If you’re concerned about your performance in the gym, you’d want it before. If not, do it the next day. If you’re training fasted though, your performance will suffer anyway, so I’d choose the latter, so you fuel the gainz 💪
I’m currently eating 500 calories a day for 5 days and 2000 on Saturday and Sunday. Lots of protein from meat and carbs only from vegetables. I’m 5’9” 200 and about 28 percent bodyfat. If I up my calories significantly to 1000 to 1500 during week days and lower the weekend calories would I loose fat at a similar rate or would it be much slower? I’m loosing about 2-3 lbs per week for the last two weeks I’ve been in the significant calorie deficit.
Your calories are way way too low. You’ll be massively slowing down your metabolism
Fucking great information.
What if your 2000 calories are all carbs, will you lose the same amount of body fat? Don't you also have to be in a carb to fat deficit?
Higher your carbs, the more fat you will retain over. 2,000 Carbs in calories, godamn that's alot.
@@keanowhitmore8009 it was an extreme hypothetical example.
You’ll still lose weight. If you’re in a calorie deficit. Even if you eat hella carbs. Ur body will retain water for a few days tho
@@KING334MOBB that was what I assumed. Not a very healthy diet, and muscles would atrophy. I’d look like crap, but I think I get the science. Thanks for your input.
With the zig zag approach if you were in the surplus for a day wouldn’t you gain fat after that day? Or do you only gain or lose fat by the end of the week depending on whether you were in a -3500 calories or -7000 calories for 2 lbs?
You don’t gain fat after a day of a caloric surplus
@@ertugrulkorpinar51 you actually could depending on the size of the surplus
@@5point0h67 obviously when u go for 2000 calories surplus . Then u cut back 2 days in 1000 deficit to go back to zero
@@ertugrulkorpinar51what r u saying
If someone is following exactly 2,000 calories maintenance, can you have higher calorie days Friday/Saturday/Sunday back to back as long as your Monday - Wednesday calories are on the lower end? Or do you HAVE to cycle one day high and one day low?
Hii
But metabolic damage is not true
Does this concept work with keto diet?
p7reston777 shouldn’t matter. With keto you just need to ensure you keep your carb intake super low to stay in ketosis
It's still astonish me just how lots of people don't know about Okibetonic Secrets despite the fact that a lot of people with it. Thanks to my buddy who told me about it. I've lost lots of weight.
😂😂
And i believe eating a lot of vegatable=fiber gives your body a lot of work in digestion=more calolories burned through the digestive process.
I feel bad for anyone that thinks this is ground breaking.
What is Okibetonic Secrets and how does it work? I hear lots of people burn their fat with this popular fat burn diet plan.
Do anybody know about Okibetonic Secrets? Does it really work? I hear lots of people burn their weight with this popular lose weight methods.
3000 calories??? are you talking directly to 280lb bodybuilders?
Ryno R they were using 3000 as an example... relax lol my maintenance is like 2300
Ryno R No, I think they were talking to bodybuilders indirectly 👀
Lol sounds like somebody fucked their metabolism 😂
what kind of athletes eats 1000 cals and gains weight with 2hrs of exercise? that's by defauly caloric maintenance of a 7 year old
You just got yourselfves a new subscriber right here
Thermodynamics does not take into account the human endocrine system. Calories were initially tracked by counting the heat expenditure to incinerate foods. i.e. is throwing food on a fire the same as digesting it?
This is called calorie cycling and has been around since time immemoria
I do something similar but on a weekly scale
What a load of skcollob; you DON'T have to be in a calorie deficit to lose weight; in fact that's the WORST way to try and lose weight as it's not sustainable and you'll end up putting the weight back on because most weight is a result of INSULIN RESISTANCE and you need to break that, the ONLY way to do that is by INTERMITTENT FASTING
Now I don’t have to feel too guilty for letting myself eat an extra piece of pizza or brownies on the weekend!
Not true
How the hell do you calculate your calories?its hard to keep count of what you cook when you eat out.im a truck driver so it makes it even harder
Fernando Conde use something like myfitnesspal. Eventually the more you use it the more you can kind of eyeball it
Bring a scale with you haha and over estimate the amount of fat most places use
could you use this to break a plateau, not changing weekly total calories?
Great work lads perfectly delivered 👍🏻
Awesome
Make a very simple process complicated.. perfect
Why not just up your calories for a week or 2 and then drop? That way your body will adapt to use more calories logically.
There is NO science behind this at all. It’s just helpful for behaviours.
Hey, sorry this is late comment so I don't expect an answer. Great vid. Just a question, is this something that should be started as soon as you start to diet as an obese person, or would it be wiser to bang out your consistency and then switch to this once you have the discipline to adhere to it? Thanks!
There is no science to support that calorie cycling is at all superior for fat loss or weight loss. It’s helpful behaviourally! I always start my clients off being consistent - think that’s super helpful for establishing a good relaitonship with food first…
Dang, this was 5 years ago, but studies show you need more than one day at maintenance or surplus to spike leptin. One day refeeds have mostly mental benefits. Also, for 99 percent of people, asking for a 1400 calorie saturday is damn near impossible. I don’t drink a drop of alcohol and eat in a deficit or close to maintenance 6 days per week with a Saturday refeed for mental break and to have good meals with family. It can be done a number of ways to lose weight, but definitely ditching alcohol will help a lot of folks. Good luck, friends!
Damnit, I thought I was the first to implement this.. Guess not.. CRAP!
Thank you!!! Makes sense if you train your muscles with low volume and high volume days to get max strength and mass why not do it with the diet for weight lose.
Calories counting will fail eventually. Why? Food cravings will not go away and no one in their right mind is going to count calories forever.
Vide recording 101: please angle the white board, so the Celling lights won't reflect back and make the texts unreadable
awesome info as always. quick question. do you undulate your macros in particular your Protein? with high/low days?
Hugo C sure do .