Calorie Intake Techniques

Below are a few calorie intake strategies that can possibly aid individuals from becoming stagnant with their diets. Why vary your caloric intake? The theory is the same as varying your training regimen; it keeps your body from adapting. In reference to your calorie intake it involves stimulating your basal metabolic rate to prevent it from leveling off. Below is a small list of a few techniques I have come across, I hope they help. As always, before making any changes to you diet/ training regimen, consult with your health care professional.

“Drop” Technique

• Useful for individuals trying to lose body fat and keep their metabolism ramped up.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day drop your calories by a set amount, depending on your original calorie intake. This drop should coincide with your easier training day, or an off day.
• Calories should be removed from fat and carbohydrates, never from protein.
• When dropping calories don’t just skip a meal or cut the calories out of just 2-3 meals. Instead, reduce calories from all the meals eaten throughout the day. Preferably around the same amount of reduction in calories from each meal.

“Boost” Technique

• Useful for individuals trying to gain weight.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day increase your calories by a set amount, depending on your original calorie intake. This increase should coincide with your harder training day.
• Calories should be increased through protein and carbohydrates, and fats only if absolutely necessary.
• When increasing intake, don’t just add the extra calories into 1 meal, instead spread them evenly over each meal consumed throughout the day.

“Hybrid” Technique

• This technique is a mixture of the two mentioned above.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day increase your calories by a set amount, depending on your original calorie intake. This increase should coincide with your harder training day.
• Calories should be increased through protein and carbohydrates, and fats only if absolutely necessary.
• Most individuals will train during the week and take the weekend off, giving 2 days in a row off training.
• On the 2^nd straight off day decrease your calories by a set amount, depending on your original calorie intake.
• This decrease should come from fats and carbohydrates, not protein.
• Like the previous two techniques, spread the increase/decrease of calories over each meal in even amounts.

These techniques are designed mostly for weight training, but a few modifications can be made to make them valid for specific athletics. I personally have tried the hybrid technique because my training schedule coincided with its process. I noticed great recovery and power after the increase phase, and great blood flow/vascularity during the workout following the decrease phase. Only try these techniques after speaking to your personal physician or nutritionist. I hope this article aids everyone in their fitness endeavors.

Michael Petrinjak, CFT