I find my personal key is understanding my weight gain, maintenance, and cutting macros and calorie count. I’ve read several articles over the years on this topic and adapted several techniques. I cannot stress this enough you need to eat to keep your metabolism boosted so when I list my cutting calorie intake that is intended for 5 days max because I don’t want to lose muscle or negatively impact my metabolism.
It is vital to keep track of your macros and calories. I use an app on my phone called MyFitnessPal ( https://www.myfitnesspal.com/ ). I highly recommend this app but use whatever you think is best for you.
My macros: It doesn’t matter if I’m building, cutting or maintaining my macros don’t change.
Consuming under 1,800k calories for an extended period of time slows my metabolism and impacts my muscle building process.
Maintenance calories = 2,000-2,200
When trying to lose weight i eat 200-250 calories below maintenance.
My plateau trick: I eat 500 calories over maintenance for a handful of days and monitor my weight to ensure I don’t gain too much weight but this forces a boost in metabolism. Then for 3-5 days I cut my calorie intake to 500 less than my maintenance.
I eat veggies with every meal during this week. I make sure During this week I keep my protein intake high. Finally, a few days leading up to my busting week I increase my calorie intake so when I cut my calories intake it normally busts my plateau.
Foods I use to boost calories but keep my fats healthy:
—–Use a weight scale and measure out and you’ll be surprised how fast you consume those extra 500 calories
Other techniques I employ:
Intermittent fasting – I will intermittent fast a couple days during my plateau busting week if cutting my calories and increasing cardio isn’t getting me the desired results. I go all morning and day till around 1400 before I consume my first meal. Once again, keeping my calorie intake short of my maintenance by 500.
Finally, during this week while cutting calories I double my cardio. It sounds like a no brainer but this part can be the most difficult because of a lack of energy while cutting calories. I also like to perform my cardio in the evening so I burn my calories from the day.
The main trick I have employed over the years is change it up. Notice earlier when I was talking about increasing calories to trick my metabolism, I didn’t say eat pizza/burgers for fatty foods but eat healthy fatty foods like Pistachios. I change up when and how I do cardio while ensuring I hit my calorie burn count I desire. It sounds simple of change your routine so your body breaks out of it’s routine but it takes a lot of energy and logging everything you do.