Calorie Cycling for Boot Campers: How to Lose Weight and Get Cut!

I've talked to a number of boot campers lately who want to lose weight, and tone up. If that is you, then you definitely want to pay attention to this blog post…it truly is a game changer! I've posted about calorie cycling before HERE, but I’m going to gear this post more towards our boot camp group and how you can effectively implement calorie cycling to hit your goals.  Let’s first of all recap a few things:

What is calorie cycling?

Calorie cycling is a method of partitioning your calories so that on the days you do strength training (i.e. Boot Camp) you have the necessary calories and nutrients to build muscle. Essentially, you use the calories that you are eating more efficiently if you eat them in your post workout window because more of them are used for muscle repair/growth. On your rest days (days you don’t do strength training), you reduce your calories, and preferably go low carb, to burn more fat for energy. These are the days you really focus on burning fat. You heard me right…you’re going to burn fat on your rest days! Here are a few benefits to calorie cycling:

• It allows you to more comfortably create a calorie deficit for the week.
• It provides a larger fat burning window than otherwise.
• It allows you to eat more liberally on your workout days.
• It provides a change of pace from one day to the next.
• It helps you more efficiently recover from a strenuous workout.

How does it work?

Calories, and primarily carbohydrates, are the energy source for your body. When you have an excess of energy (calories) your body stores energy…primarily as adipose tissue (body fat). When you have a shortage of energy (calories), your body digs into storage (body fat) to convert it into fuel. Therefore, the rules for weight loss/gain never change. Expend more calories than you consume and you’ll lose weight. Consume more calories than you expend and you’ll gain weight. Therefore, your total caloric intake for the week should be consistent with your weight loss or weight gain goals. If you don’t know that 3,500 calories = 1lb of body weight, then you need to read my previous post on weight loss HERE.

Here are a few important rules you’ll want to follow:

• On workout days, you want to consume the majority of your calories POST workout. Ideally, immediately after your workout, but if you workout early in the morning you can consider breakfast and lunch part of your post-workout window. Your post workout meal(s) should be high in carbohydrates and protein. If possible, you want the majority of your carbs to come from starchy sources: breads, rice, potatoes, etc.
• On workout days you want to shoot for .7g to .8g of protein per pound of body weight. Therefore, if you weigh 150lbs, try to consume 100g to 120g protein. Ideally, the majority in your post-workout window.
• On rest days (non-strength training days) you want to significantly reduce your calories. You should only eat about 1/2 of your daily allowance of calories on a low calorie/carb day. Therefore, if your daily allowance is normally 2,000, then you will only eat 1,000. You should be very purposeful about the types of foods you eat and avoid any little “snacks” you don’t need. I would also suggest skipping breakfast (GASP!) and eating your first meal at lunchtime. This will help you stay low on your calories and carbs.
• On rest days you want to go LOW carb. This takes planning and even more discipline. Low carb days are miserable (for me at least…I’m hungry and tired)…and by dinner time you are craving carbs like nobody’s business…but don’t give in! A goal should be to try to keep total carb intake for the day below 40g. If you can do less than that…awesome! 
• On rest days you still want to get good sources of protein when you eat, so a grilled chicken salad, an egg omelet, or something like that is an excellent choice. Don't be concerned about how much fat is in what you are eating. Fat is ok, just avoid the carbs and stay low calorie.

Scenario #1: Boot Camper with a weight Loss Goal

Let’s say Boot Camper #1 is a female, who weighs 180lbs, works out in the Black Camp (T/Th morning) and wants to lose weight. Outside of Boot Camp she likes to run/jog 2 days a week (one more intense running day, and one light jogging day) and does the weekend challenges, mostly on Saturdays. After calculating her BMR with activity level, it is determined that if she wants to lose 1lb per week she’ll need to average eating 1,800 calories per day. With her strategy of calorie cycling, she has 3 strength training days per week (2 days Boot Camp + the challenge day), 2 cardio days per week, and 2 days with no exercise.

1. We want to start off with calculating her total caloric intake for the week: 1,800 calories x 7 days = 12,600 calories for the week.
2. Next, we’ll determine the amount of calories partitioned for low calorie days. We’ll allow only ½ of the daily allowance for low calorie days. Therefore only 900 calories per day. We’ll consider the 2 rest days (no exercise) low calorie days, and the light jogging day a low calorie day as well. Therefore 3 days x 900 calories = 2,700 calories.
3. Finally, we’ll find out how many calories we have left over to use on our workout days by subtracting the rest day calories from the weekly allowance: 12,700 – 2,700 = 9,900 calories. Then divide the remaining calories by the 4 workout days: 9,900 calories / 4 days = 2,475 calories per workout day.

So here is how this camper’s week will look:

Sunday – Intense Run Day – 2,475 calories

Monday - Rest day - 900 calories

Tuesday – Boot Camp workout day - 2,475 calories

Wednesday – Rest day - 900 calories

Thursday – Boot Camp workout day - 2,475 calories

Friday – Light Run Day - 900 calories

Saturday – weekend challenge workout day - 2,475 calories

This strategy will allow for more effective fat burning and muscle repair, while at the same time allowing for a 1lb drop in weight each week. The workout days also allow this camper to eat more calories; a comfortable 2,475 calories, versus just 1,800. The trade-off is enduring the 3 low calorie/carb days. If you ask me, the benefits definitely outweigh the uncomfortable low calorie/carb days.

Scenario #2: Boot Camper who doesn't do anything outside of Boot Camp

First of all…shame on you for not doing anything outside of Boot Camp! If you have a weight loss goal, and you are only exercising 2 days a week, then you are selling yourself short. However, you can still lose weight, you’ll just have to be really diligent with your calories. Let’s use the same camper BMR above, but due to this campers reduced activity level, they would only be able to consume 1,650 calories per day if they want to lose 1lb per week. Assuming this person also wants to eat more liberally Friday and Saturday, we’re going to give them more calories then. So here is the breakdown following the same formulas above to reach daily calorie goals:

Here is how this camper’s week will look:

Sunday – Rest day – 850 calories

Monday - Rest day - 850 calories

Tuesday – Boot Camp workout day - 2,500 calories

Wednesday – Rest day - 850 calories

Thursday – Boot Camp workout day - 2,500 calories

Friday – Rest day – 2,000 calories

Saturday – Rest day - 2,000 calories

This person will still be able to lose 1lb per week, and should still see progress on their body composition goals. However, they are unlikely to see as much fitness improvements as someone who is exercising more regularly. They also have 2 low calorie/carb days back to back...that is really hard to do. I can do one day as long as it is preceded by and followed by a high calorie day. I don't believe that I could adhere to 2 days in a row of low calories/carbs.

Questions?

I hope this short blog post makes sense and explains why calorie cycling can be so effective. I am convinced that my body composition wouldn't be where it is today without calorie cycling. If you have any questions I’d be happy to answer them. E-mail me directly or post a question in the comment box below.

Happy Cycling!

Scripture for the Day:

In a Bible study with a friend today, we had a good discussion about John 11:47-52: ⁴⁷ Therefore the chief priests and the Pharisees convened a council, and were saying, “What are we doing? For this man is performing many signs. ⁴⁸ If we let Him go on like this, all men will believe in Him, and the Romans will come and take away both our place and our nation.” ⁴⁹ But one of them, Caiaphas, who was high priest that year, said to them, “You know nothing at all, ⁵⁰ nor do you take into account that it is expedient for you that one man die for the people, and that the whole nation not perish.” ⁵¹ Now he did not say this on his own initiative, but being high priest that year, he prophesied that Jesus was going to die for the nation, ⁵² and not for the nation only, but in order that He might also gather together into one the children of God who are scattered abroad.

Caiaphas, the high priest, prophesied one of the greatest truths in all scripture, the essence of the Gospel itself, that one man (Jesus Christ) would die so that the people (all those who accept Christ as Savior) would not perish. Unfortunately for Caiaphas, he didn't believe that Jesus was who He said he was. Caiaphas was plotting with the other Pharisees to kill Jesus because He was a threat to their way of life...a threat to their power over the people. The Pharisees were a mix between a political government and a religious government. They were the leaders of the people, and if all of the Jewish people believed in Jesus and began to follow Him, the Pharisees would be obsolete, and they feared that the Romans would take over...destroying the nation of Israel. That is what Caiaphas meant when he said in verse 50 that it is expedient for one man to die for the people that the whole nation not perish...they wanted to kill Jesus so that they could keep their power. Isn't it incredible how God can use even the blindness and malicious intent of the Pharisees to reveal the truth...the perfect will of God? Wow!

Why do you have Bible verses at the end of all of your posts?

If you have read any of my blog posts since April 20^th of last year, you may have noticed that there is a Bible verse and often times a few comments about spiritual matters with each one of my blog updates. I want to re-post why and maybe elaborate on that some. This excerpt is from my post on April 20, 2012:

“My New Commitment:

While preparing for the gym this morning, I checked my Facebook feed and saw a post from my brother Steve that really hit me. It encouraged me, challenged me, and convicted me all at the same time...and it made me think about a way to focus on those things that are of most importance. I definitely believe in the importance of exercise, nutrition, and health...and I think that people who downplay the importance of these things are making excuses. However, serving my Lord and Savior Jesus Christ is of much greater importance...after all, the scripture in I Timothy 4:8 says: "for bodily discipline is only of little profit, but godliness is profitable for all things, since it holds promise for the present life and also for the life to come." Does that mean I should quit exercising, and eat whatever I want as long as I'm passing out tracks and doing devotionals...absolutely not! The scripture says bodily discipline is profitable in this life...but obviously not in the life to come. I firmly believe that as Christians, we should serve Christ at ALL times and in everything we do...not just when we are doing "things" that we rank higher on a spiritual chart. Godliness should be obvious in all areas of my life, and it shouldn't be something I "put on" on Sundays. I should be able to serve Christ in all areas of my life, including bodily discipline. Our bodies are a testimony to the Lord, therefore we should take care of them...but there is a line that should be drawn. If obsession with exercise or any other area of my life hinders my relationship with Christ, or damages my testimony, I need to fix that.

Ok...so I'm being a little wordy here, so it's time to get to the point. My new commitment going forward is this: every day that I update the blog, I'm also going to post a passage of scripture as well. I have no plan for which passage I'll post each day, other than not posting the "daily verse" that I get each morning on my Daily Bible App (unless it really speaks to me)...that would be lazy. I have no idea how many people are actually reading my blog, but I truly hope that this will encourage, challenge, and convict you like my brother Steve's post this morning did for me. Thanks Steve...I'm very proud of you!”

Revisiting this commitment renews the challenge of trying to keep my focus and priorities in check. It is obvious that I value health and fitness, and most people who know me can see that. But a far more important question…is it obvious to others that I am a follower of Christ? Are my actions a positive testimony that brings glory to God? Or do people look at me and see nothing different from someone who doesn't know Christ? I enjoy exercising. It has become my hobby, my stress relief, and my social time when working out with friends. I spend a lot of time doing it, and I love it. However, I am ashamed to say I don’t spend as much time as I should in prayer, reading scripture, and being singularly focused on worshiping my God and my Savior. If I’m honest with myself, can I really say that my priorities are in the right order? That is a tough question for me to consider. There is no doubt in my mind that I have not arrived, and I need to daily refocus my priorities on what matters most. Him!

One thing I believe strongly is that God uses those who want to be used for His glory…and He uses people where they are – within their circle of influence, and with the knowledge and faith that they have. If He only intended preachers and missionaries to evangelize and influence those around them, the good news wouldn't go out very far at all. If He only intended believers who have a seminary level scriptural education to disciple others...the good news wouldn't go out very far. I've been given a great opportunity through my interest in health and fitness to form relationships and impact those around me. Am I a useful tool in that regard? Do I draw others closer to Christ, or push them further away? How about you? With your co-workers, friends, workout partners, etc?

Anyway, these things have been on my mind recently, and I hope that they will challenge you as they have challenged me. I’ll sum up this post with a verse that I've posted before, but I feel like I need to be reminded of daily:

Galatians 6:14 “but may it never be that I would boast, except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.” How often do I seek glory for myself and boast in my accomplishments versus giving the Glory to God? Any value in me has been given to me by God, and apart from Christ’s blood…I am worthless.

A little update

My full time job is working as a Human Resources Manager for a construction company, and we have a double-wide trailer on the property that we converted into a gym. We don't have a ton of equipment, but we've got enough weight to make for a decent workout. I decided to head down to the gym for a lunchtime workout, and had the gym to myself. You ladies may not know this...but anytime a man finds himself in a gym by himself in front of a mirror, the shirt is coming off. This is a scientific fact that is constant at all times. Contrary to popular belief, said man has no decision in the matter. If he does not remove his shirt, the shirt will literally remove itself. This phenomenon is expressed by the following mathematical equation. M x (G + Ref) - oP = M-S. Where M = man, G = gym, Ref = reflection, oP = other people, and S = shirt.

I  haven't taken any updated photos since I "hit the reset button" as described in my last post, so I decided 3 weeks is long enough to see if I've made any progress. I believe that I have, and while I haven't done an updated body composition evaluation, I'd guess I'm back down under 10% again, likely in the 9.5 to 9.75% range. I'm getting back on track to reach my goal of 8% body fat, but I need to be more consistent with my food choices. I've done relatively well, but I've still had a few unnecessary indulgences, mostly in the evenings. My pregnant wife who is wanting to eat bad food all of the time isn't helping me :)

You may ask why are all of these photos in black and white? Well...mostly because I haven't been out in the sun at all yet this year and I am extremely pale. Ah who am I kidding...I stay extremely pale all year round. Black and white photos help hide the ridiculous lack of tan that I have. Yay for genetics!

I'll probably get updated measurements in about 2 weeks. That will give me just over a month between evaluations, and I hope to see some significant body fat % reductions, and a decrease in my waist measurement.

Scripture for the Day:

^{John 10:7-10 7} So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. ⁸ All who came before Me are thieves and robbers, but the sheep did not hear them. ⁹ I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. ¹⁰ The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.

A number of years ago a preacher who came to our church was preaching in John 10, and verse 10. One of the most striking things he said, and I still have this note in my Bible today, was to "live beyond the comma" in verse 10. Jesus came that we might have life, and have it abundantly. Sometimes I get the impression that people think being a Christian is boring, or that once you become a Christian you can't have fun, have to be somber, and have to be poor. This couldn't be further from the truth. God has certainly blessed me and my family, and I have a lot of joy. That isn't to say that Christians will never face trouble, heartache, and pain. I pray that I don't have to experience those things often, but I must say that God has blessed me and many other believers I know with an "abundant" life. Ultimately, the only real joy and lasting satisfaction comes through a personal relationship with Jesus Christ. Temporary pleasures will fail...but peace and joy that comes with having a relationship with the God of the universe will endure in this life, and the life to come!

Time to Hit the Reset Button!

Some of you may have been aware of my little experiment where I was basically eating whatever I wanted. If you weren’t…just go read the previous post and you’ll get caught up. Anyway…the experiment is officially over with predictable results. I GOT FATTER!!!

I mean…seriously…what did I expect was going to happen? I’ve been preaching forever that you can’t out-exercise a bad diet…and I think I’ve proven that pretty clearly. So here are some additional details as well as some observations and results:

DETAILS

•  The “Experiment” was a little over 5 weeks in the making. Basically it started Feb 20^th when we left for Antigua, and my last hurrah was yesterday.
• I stayed within my eating window (12pm to 8pm), and did have 2 low carb/low calorie days a week…so basically it was just 5 days a week I ate like junk.
• Typical meals were pizza hut, wings and fries, burgers, etc. Don’t get me wrong, there were some healthy meals in there for sure, but a whole lot of junk too. I drank a lot of sodas, probably had a root beer float 10x over the last few weeks, and ate brownies and cookies quite a bit.
• I continued to work out 5 days a week.

RESULTS

• I gained a little over 1% body fat. Meaning I’m into the double digits…sitting right at about 10.7%. BOOOOOOO!!!!!
• I gained a ½ inch in my waist…and I can visibly notice that my love handles have grown. Some of the cut lines around my lower abs and oblique’s have disappeared. Overall, I’ve got a much softer and fluffier look J
• I did however get stronger! I am now squatting more and bench/dumbbell pressing more than I ever have…so that is encouraging. My arm and chest each grew ¼ inch. I was a little surprised my legs didn’t get any bigger, but at least I’m definitely getting stronger.

OBSERVATIONS

• For the IIFYM plan (see previous post) to work, you actually have to really track your macros. I didn’t do that…I just ate what I wanted. I also have a hard time believing that IIFYM is an incredibly effective way to maintain body composition if you are really taking it to the extreme.
• Energy level suffered on some workouts due to the lack of “clean fuel” I was burning. Pizza the night before didn’t really make for a strong feeling the next day…although, again, I did get stronger overall.
• Results are predictable. Eat crap, get fat.

Method to the Madness?

Now it’s time to come clean on some of my motivations for doing this experiment. I started Intermittent Fasting about a year ago. I had incredible results, moving from 11.25% body fat all the way down to 9.25% within just a few months. After seeing such great progress I started eating liberally more often…although I was still eating pretty clean the majority of the time. I ended up maintaining body fat around 9.5% for most of the year comfortably. Over the last several months, I’ve maintained the 9.5% to 9.7%, but haven’t really been able to make any progress because I kept on cheating…eating stuff I know will prevent me from getting down under 9%. However, even when I had a trip to Antigua planned, I wasn’t able to discipline myself to eating clean the few weeks leading up to the trip. I had something I call “Diet Creep.” That is when you cheat with food regularly, and all kinds of bad foods creep into your routine. I couldn’t seem to kick it…so I figured it was time to flip the switch and try something new. One of my ideas was to do this whole eat whatever I want thing and make myself sick of eating junk. Well…as I sit here today I think it worked. I am SICK AND TIRED of eating the junk…and today is the start of my attempt  to eat clean and finally hit my goal of getting down into the 8% range.

I believe that if I can maintain clean eating for the next 2 months, I’ll be able to reach my goal. I’m going to continue the Intermittent Fasting and Calorie Cycling, but I’m going to make better food choices. I will continue to keep a huge high calorie meal right after my Saturday leg workouts, but that needs to be the only time I get crazy with food. Other than that…I’m going to attempt to pass on the sweets, the sodas, etc, etc. Hopefully I’ll be able to report some good results in a few weeks! Time to hit the reset button and get to work!

Scripture for the Day:

Proverbs 31:10-12  "An excellent wife, who can find? For her worth is far above jewels. The heart of her husband trusts in her, And he will have no lack of gain. She does him good and not evil All the days of her life."

I've got an excellent wife! If you have one, praise the Lord for her! It also might not hurt to tell her that she is a Proverbs 31 wife and you appreciate and love her...just a thought :)