Tips for navigating a busy summer in a calorie deficit
Cycle your calories
You may have actually never heard of this, but me and many of my online coaching clients (especially those who like to go out on the weekends) find this one super helpful.
Here’s how it works:
If you know that Saturday and Sunday you are going out to eat and going to be out that night, you can cycle your calories for the rest of the week/
EXAMPLE: Your deficit calories are 1800 per day.
M-F you could eat 1500. This would give you an e...
Tips for navigating a busy summer in a calorie deficit
- Cycle your calories
You may have actually never heard of this, but me and many of my online coaching clients (especially those who like to go out on the weekends) find this one super helpful.
Here’s how it works:
If you know that Saturday and Sunday you are going out to eat and going to be out that night, you can cycle your calories for the rest of the week/
EXAMPLE: Your deficit calories are 1800 per day.
M-F you could eat 1500. This would give you an extra 1500 calories to put into your weekend festivities and still be in a deficit. Pretty cool huh?
- Give yourself a calorie buffer
This is like calorie cycling, but on a daily basis.
If you know that you are going to have about 1,000 calories for dinner, and your goal is to eat 1800, you would just eat 800 calories for breakfast and lunch. This would leave you a big buffer of 1,000 calories for dinner and still remain in a deficit.
- One Plate Method
Fill your plate with:
- Half Veggies
- 1/4 protein
- The rest with carbs and fats
One you have that plate at a barbecue for example, you are done.
Simple right? Keeps calories in check, and keeps you in a calorie deficit.
- DOTS
Stop overthinking this shit.
If you mess up, get back on track.
Matter of fact, the only way to fuck up, is to quit completely.
So just keep fucking going. No matter what.
Love you.
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
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Email me ► Jeffreypachtman@gmail.com
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