Nutritional Cycling
One way
I continue to improve my healthy lifestyle is calorie and
nutrient cycling.
Picture
yourself on a bicycle. Seldom is the road ever totally
flat. In fact the most exciting and productive journey is
one with hills and valleys. Hills provide the challenge and
the valleys allow recovery. This stimulates the body and
mind and prevents adaptation.
Nutritional cycling is much the same.
1.
Decrease calorie/nutrient content for days 1 &
2
2.
Increase calories/nutrients on day
3
3.
Repeat the process
4.
Observe how your body responds and how you
feel
You can
cycle your nutrients as well as your
calories.
On high
calorie days I fuel up with 50% of my calories coming from
starchy veggies and whole grains.
On the
low calorie days my carbs come mostly from green veggies
and range between 15 and 20% of my
calories.
Protein
constitutes 40% of my calories. Higher carb days are
generally lower fat days.
Use fitday.com
as a resource
for charting your course.
Average Calorie Example
| source |
| Total: |
| Fat: |
| Sat: |
| Poly: |
| Mono: |
| Carbs: |
| Fiber: |
| Protein: |
| Alcohol: |
|
| grams |
| |
| 76 |
| 15 |
| 17 |
| 18 |
| 153 |
| 27 |
| 172 |
| 0 |
|
| cals |
| 1953 |
| 682 |
| 132 |
| 155 |
| 161 |
| 502 |
| 0 |
| 689 |
| 0 |
|
| total |
| |
| 36% |
| 7% |
| 8% |
| 9% |
| 27% |
| 0% |
| 37% |
| 0% |
|
| 
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