Episode Details

Welcome to the Mind Muscle Connection Podcast!

Calorie cycling can be a useful tool during both fat loss and building phases. In this episode, I break down how I use calorie cycling, including redistributing calories throughout the week, increasing or decreasing the weekly deficit, and using higher-calorie days around training.

I also cover practical examples of how to set up calorie cycling during fat loss, when lower-calorie or protein-sparing modified fast days may make sense, and how I use calorie cycling in a building phase, including what I call a reverse refeed.

So if you want to learn how to adjust your calorie intake throughout the week based on your goals, training, and recovery, this episode is for you.

Let’s talk about:

• Three Ways to Use Calorie Cycling During Fat Loss
• Redistributing Calories Without Changing the Weekly Deficit + Examples
• Protein-Sparing Modified Fast Days
• The Trade-Offs of More Aggressive Calorie Cycling
• Using Calorie Cycling to Change the Deficit
• Increasing the Deficit With Lower-Calorie Days
• Using Maintenance Days to Reduce the Deficit
• How I Typically Use Calorie Cycling With Clients
• When to Increase the Deficit
• When to Decrease the Deficit
• Choosing the Right Size Deficit
• How to Adjust Calorie Cycling Over Time
• Calorie Cycling During a Building Phase
• Using Higher-Calorie Days Around Training
• Where Calorie Cycling Can Go Wrong
• How to Set Up Higher and Lower Days
• Practical Building Phase Calorie Cycling Examples
• Adjusting Calories as a Building Phase Progresses
• The Reverse Refeed
• Why Use a Reverse Refeed?
• Who Should and Shouldn't Use a Reverse Refeed
• How a Reverse Refeed Can Be Misused
• How to Set Up a Reverse Refeed
• Levels of Reverse Refeed + Examples

Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889c

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