Calorie cycling
Figure out your maintenance calories - how many calories you burn on a day you don't exercise. Use a certified personal trainer, dietitian or an online calorie calculator.
- On days that you do cardio exercise, consume enough calories to meet your maintenance number. It ensures that you're in a slight deficit to promote fat loss.
- On days that you do a strength training workout for 30 minutes or more, eat 5% to 15% more calories than your maintenance number with a focus on protein.
- On days that you don't work out at all, eat 5 % to 15% less than your maintenance calories.
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