Optimize Metabolism with Fun Cheat Days and "The Cycle Diet"

The Complete Guide to Using Refeeds and Cheat Days to Coax Your Metabolism with a Sustainable Lifestyle Diet

4.75 (113 reviews)
Udemy
platform
English
language
Nutrition
category
instructor
471
students
4 hours
content
Jan 2016
last update
$94.99
regular price

What you will learn

"Have your cake and eat it too" ...but intelligently and strategically, with no guilt.

Put your body in "supercompensation mode" so that refeeds and cheat days SERVE the body.

Keep your body as LEAN as it is reasonable to keep it, year-round, without "worrying" about diet.

Adapt and tweak your own meal plans by listening to your own body's "biofeedback" (the signals your body is giving you).

Learn to adapt and work with the diet to make it part of a sustainable, enjoyable lifestyle.

Enjoy the cheat days and overfeeds, then simply not have to think about food for the rest of the week.

Description

The Cycle Diet has been tested and proven for 30 years! The Cycle Diet has been used successfully by clients in the real-world to stay lean while enjoying fun cheat days where truly "anything goes"!

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"I've been a coaching client of Scott for over a decade now and have been using the cycle diet for almost that length of time too. I can say without any hesitation that this is the best diet to follow to stay ripped year round and indulge in all your favourite foods all while making cosmetic improvements to your physique."

- Andy Sinclair, fitness model (Andy is featured in the course!)

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The Cycle Diet is not like other diets out there that promise you that you can lose weight eating whatever you want. No. The Cycle Diet is a reasonable, sustainable lifestyle, but it also takes a certain level of discipline.

For example, with the Cycle Diet, you don't just "add in a cheat day." Instead, you put your body in what we call "Supercompensation Mode" so that a huge influx of calories (a "cheat day") is exactly what your body needs.

In this course, you will learn everything you need to know to start Cycle Dieting: what foods to eat and how much, how to read your biofeedback,how to get into supercompensation mode and stay there, and much more.


"COAX THE BODY AND IT RESPONDS; FORCE THE BODY AND IT REACTS"

The Cycle Diet is all about coaxing your body and your body's metabolism and your bodyweight setpoint. I've always said that the metabolic and hormonal environment into which calories enter is what really matters for sustainable weight loss. The Cycle Diet is all about manipulating that same metabolic and hormonal environment over the long term, as a sustainable solution to weight loss and weight maintenance.

Most diets only think in the very immediate realm of time. However, you have to consider the immediate effects, the residual effects, and the more long-term cumulative effects. Most diets "feel great" as you're losing fat at first, but under the surface the body is responding metabolically and hormonally, and eventually you get the inevitable "diet rebound." You can only force the body for so long before it reacts. To achieve longterm results, you have to coax your body. In other words, don't work "on" your body; work "with" your body.

This is what the Cycle Diet was designed to do. The Cycle Diet is NOT a "weight loss" diet; it is a "metabolism" diet. This is because any sustainable solution must be "metabolism first" in my opinion.

To my mind, any diet strategy must meet two essential criteria:

  1. It must serve the body.
  2. It must be sustainable.

I have been doing the Cycle Diet myself and with clients for 30 years, so I consider it very sustainable. I used it myself to stay "guest posing" ready for bodybuilding contests, and near photoshoot ready year-round. Andy, a fitness model whom you heard from above, uses it to stay within "striking distance" of photoshoot ready: meaning that when he has a photoshoot, all he does is cut out a cheat day or two beforehand, and he's ready for the covers of magazines. (I should add that Andy is a fitness model, so that's just for the magazines. Truth is he still looks fantastic even when he has the cheat day.) Check out the free preview of the "The 'Goals' of the Cycle Diet" video, as well as some of the CASE STUDIES videos, to see more examples of what I mean.


You Will Learn:

  • How cheat days and overfeeds can serve the body IF you are in the right metabolic and hormonal state, what's called "supercompensation mode," or simply, "Supercomp."
  • How to read your own body's biofeedback to determine when you are in "supercompensation mode" and a cheat day is exactly what your body NEEDS.
  • How to "graduate" from simple cheat meals, to half-day cheats, to full-day cheats.
  • The Right Mindsets for making this diet part of a reasonable, sustainable lifestyle.
  • Actual daily meal plans for your diet days, plus information on how to tweak them, or construct your own from scratch.
  • What kind of weight training works best with the Cycle Diet.
  • How to evaluate if a cheat day "went well" and whether you should keep them in your diet. (And what to do if it didn't go well!)
  • How to determine what foods to include in your diet day meals plans, based on your own body's needs and signals.
  • Variations of the Cycle Diet that Scott has "tweaked" with different clients, depending on their needs, backgrounds, and goals.

...and MUCH MORE!

Content

Start Here

Overview of the Cycle Diet
The Background of the Cycle Diet
The Two Criteria of Every Successful Diet
Consider the Immediate, the Residual, and the Cumulative Realms of Time
The "Goals" of the Cycle Diet
The Importance of "Biofeedback" on the Cycle Diet
Can I use the Cycle Diet to get lean?
Tales from the Cycle Diet
"HELP! I don't understand!" Questions? Something unclear?
Successful Dieting in the Real World

What's Possible with the Cycle Diet? (CASE STUDIES)

Andy, and other high-end physique artists
Paolo, who stays lean on the Cycle Diet while managing a busy career and kids
J.P, who's before and after pics are amazing
Lisa, who actually needed to gain a bit of weight
Annie, who gets asked all the time what her secret is
Aimie, who lost two pounds the week following her cheat meal

Constructing Your Personal Meal Plan

Constructing Your Own Meal Plan - Principles
How Many Meals Should I Eat?
Relative vs. Absolute Deficits - in depth
Biofeedback Signs You're In an ABSOLUTE Deficit (not where you want to be)
Starting Calorie Formulas to Achieve Relative Deficit
Adjusting Calories and Your Meal Plan As You Go
Cosmetically UN-friendly Foods
Cosmetically Friendly Foods
The Glycemic Index, Hunger, and Satiety
Full List of Diet Days' Acceptable Food Sources / Cosmetically Friendly Foods
Example Meal Plan 1 (Basic, use this one as your guide!)
Example Meal Plan 2 (Larger Frame)
Example Meal Plan 3 (Digestive Issues)
Example Meal Plan 4 (Calorie Range of 1,715 - 2,140)
Where do I get calories for foods? How do I calculate my meal plan?
Meal Plan Quiz

Dieting to Get into Supercompensation Mode

What Is Supercompensation Mode?
What is Supercomp? - Part II - More Nitty Gritty
How Long Does It Take to Get Into Supercomp?
Can I Just Have a Few Cheat Meals Throughout the Week, Then?
Different "Levels" of Supercompensation Mode
Biofeedback Signs You're In Supercomp
What Do I Do If My Progress Stalls?
Supercomp Quiz

Transition to Regular Cheat Days and Cycle Dieting

Experimenting With Your First Cheat Meal/Day
What to Expect ON Your First Cheat Day
What to Expect AFTER a Cheat Day
Signs Your First Cheat Day Went Well
Honest Disadvantages or "Side Effects" of a Refeed
Gaining Water Weight is Okay! The "Labile" Element of Bodyweight
A Cheat Day = A NORMAL Metabolic Day
A Tip For Your Cheat Days
Transitioning to Regular Cycle Dieting As a Lifestyle
Adjusting Your Calories or Meal Plan After Implementing the Refeeds
When to Add in the Mid-Week Spike in ADDITION to the Full Day Overfeed

Mindset and Long-term Success with the Diet

"I want," "I will," or "I have to" -- the ideal mindset for the Cycle Diet
Three More Mindsets to Adopt to Thrive on the Cycle Diet
What All Successful Cycle Dieters Have in Common
How People Sabotage the Diet
The Hardest Part of the Cycle Diet... And What To Do About It
Principles for Staying Lean Year-round with the Cycle Diet
Adding Muscle with the Cycle Diet - Part 1 (Training)
Adding Muscle with the Cycle Diet - Part 2 (Diet and Patience)

Screenshots

Optimize Metabolism with Fun Cheat Days and "The Cycle Diet" - Screenshot_01Optimize Metabolism with Fun Cheat Days and "The Cycle Diet" - Screenshot_02Optimize Metabolism with Fun Cheat Days and "The Cycle Diet" - Screenshot_03Optimize Metabolism with Fun Cheat Days and "The Cycle Diet" - Screenshot_04

Reviews

Gabriel
January 31, 2016
I actually contributed my own experience in the cycle diet book. I'm happy to know that Scott did touch on the night sweats, as that was one of my concerns when I was doing it. It's actually why I stopped the cycle diet, I would sweat so much the day after a refeed that I was very miserable and unable to sleep the night after. I followed the diet for 3-4 months and didn't know if what I was experiencing was normal or not. It's good to know that what I was feeling was totally fine. I may have to give this a second shot!
Tatyana
January 31, 2016
The information in this course is enough for you to start with the lifestyle change. The only issue that could be stopping you is in front of the monitor reading this.
Matus
January 28, 2016
This course is a must have for anyone looking to get some serious results without harming their metabolism, mental health, body functions . It must be applied correctly therefore I advice to watch&listen carefully, take action, apply , be patient and success will follow. I am a personal trainer and Scott is the best teacher I could ever have even though I havent met him personaly. There is so much to learn from him folks. Im getting ready for my first ever competition - Men`s Physique using HIS Cycle Diet. (have started Cycle Diet with the book he wrote but this course is even better as it clears all my questions) It simply works! all you need to do is make it work!
David
January 27, 2016
I would highly recommend this course to anyone wanting to learn about a unique and effective way to lose weight....and keep it off. This course guides you through that process but even more it educates you as well as any university course on the topic and that to me is most important. Instead of just telling you how to do it- Scott successfully tells you the science behind it. I love the course format, the ability to bounce to any lecture and review if required and the downloadable material. The video segments are especially useful and the discussion allow for question/answers. Best of all you have access to new material as Scott adds it ....great deal. Scott - great job and keep up the great work!!! The only negative thing I have to say is the price of the course dropped significantly after I purchased it which seems unfair by Udemy.
Andrew
January 25, 2016
This is an impressive and comprehensive presentation by Scott covering pretty much everything you need to know about "The Cycle Diet". The breakdown of the many lectures is well thought out, making it simple to quickly go back and replay/review any aspects that you may need a second look at. Highly recommended for anyone looking for a straightforward evidence based approach to optimizing metabolism through a proper dietary approach.
John
January 20, 2016
As always , Love your work Coach , I ve been following the cycle diet for over 3 x years and have been able to comfortably keep my body fat under 10% and love the No limitations or lack of rules on your Free days . Its so important to the one thing many people don't focus on which is the mindset whilst on a diet .MAkes it an easy diet to follow
John
January 20, 2016
This course supplements Scott's book really well. I read the book a couple months ago out of pure curiosity and trying to increase my knowledge about fitness, nutrition, etc. This video course allows you to put the diet into action. You can refer to any lecture, in which Scott keeps them short and informative. Keep up the great work Scott. Thanks for incorporating those last two videos about adding muscle.
Aimie
January 18, 2016
I have been a client of Scott's for quite a few years as well as been on the cycle diet. I just can never stop learning from Scott. I bought his original CD on the Cycle Diet in 2007, his recent book on the Cycle Diet as well as this recent Udemy course on the Cycle Diet and I'm always learning something new about it or picking up more information. There is so much info packed into this course it's impressive, and it's also nice to get more meal plan ideas, more stories, more experiences and inspiration. I just love this course because it's so easy to navigate through the topics you may want to refer back to, and I also like the 3.5 hours of audio/visual sections as it's nice to listen to while your doing things around the house - like making some great meals for the week! :) I know you will love it!! Aimie
Utti
January 17, 2016
This video course is a great complement to the Cycle Diet ebook, explaining many things further and offering helpful insight into numerous little issues. As a competitive bodybuilder, I would have liked to see at least one short section on the application of the Cycle Diet principles for contest preparation. Overall, great information even for those who choose not to use the Cycle Diet themselves.
Kathy
January 15, 2016
I have been searching for something like this for years. This course is full of real world knowledge and years of practical experience. I am extremely grateful to Scott for sharing his invaluable knowledge.
Jarrod
January 15, 2016
I have been a client of Scott's for over a year now and I am personally on the cycle diet. I can tell you it works if done properly. This course filled in some of the gaps I had about the flexibility of the cycle diet. If you're serious about health as a lifestyle and not as a diet "tourist" this is a must get; especially at the current price of $39 dollars. This is a very sustainable way to eat and it's backed not only by science, but experience and client testimonials/results. - Jarrod
Tobias
January 12, 2016
I've been a coaching client of Scott Abel for nearly two years now and i have been using the Cycle Diet for almost that length of time. From my own experiance i can say that this diet is the best way to follow to stay lean year round and indulge in all favorite foods you like while making cosmetic improvements to your body. This course explains everything you need to know why this diet works and how you can make this diet work for you. In every section you will learn something new and even me, who has been following it for a time now, learned some interesting and new valuable information. Especially the lection on biofeedback is very important to reconizing when you really are in supercompensation mode. This section makes clear when you are actually in the right physiological state where a cheat day or cheat meal will have a positive effect to your physique. I highly recommend this course for a clear explanation why the cycle diet is very effective, how to start with it and how to let the diet work for your own body while living a normal life in the real world.
JermaineLee
January 11, 2016
Hey, I enrolled this course for just a few days, but i already finished the whole course and I think this course is very interesting, especially for people, that have problems with "normal diets", people that love eating sweet stuff and also love eating, and last but not least people that want to look good and be in a good shape through the whole year! The course is about the cycle diet and although Mr. Abel tries to keep it simple, but it still has a lot of good and important information. It's enough to understand how the diet works. The video quality is very good. Switching between himself talking and a few slides that contain all the information sum up really helped me understand the things he was saying way faster. I also like that Mr. Abel gives an example meal, how you could start the diet. And besides of that he provides some mental tricks, which are IMO often necessary, because I know that there are a lot of people that dont really understand the "hard work" you have to put into a lean and healthy body. I can only recommend this course to you, if you want to stay in a good shape 365 days in a year. Definitely a course that you should watch Thank you Mr Abel for sharing your diet secrets with us! I hope your going to make more awesome courses, maybe about workouts etc.! PS:I will do this cycle diet now and I will update my rating when I should make some progress.
Jp
January 10, 2016
Ever since I saw Coach Abel’s presentation at a SWIS conference years ago I’ve been intrigued and fascinated with all of the “ins and outs” of The Cycle Diet (“CD”). Then, when a few months back he released information about the CD in an eBook I devoured it. Well, now with this Udemy course in a semi-classroom, piece by edible piece format, this is by far THE way to fully understand all of the principals, concepts, applications, etc. This course goes way beyond the information provided at the SWIS conference (which Scott has actually adjusted some of those tenets since then, anyways) and what’s found in the eBook. I have the good fortune of being one of Scott’s personal clients, so he guides me and lays out for me the exact eating plan and version of the Cycle Diet that’s specific to MY needs, circumstances, body type, progression, etc. However, I love to learn; I love to gain knowledge on topics that are my passion. Not only do I like to know WHAT to do, but also the WHYs behind it. This course answered a ton of questions I’ve always been curious about in regards to proper applications. I’ve never participated in a Udemy course, so this was a new experience for me, but it’s extremely easy to use…….but probably even more important is how Coach Abel organized the information in “bite sized pieces”. Each video focuses on just one particular question, concept, principal, application, etc. at a time, and properly labeled (which is great for a quick reference when I go back to listen and watch again certain pieces of information). Some people may not be fond of super long discourses, presentations, talks, etc., but each of these videos are approximately only 2 to 16 minutes in length, with most being around the 4-5 minute mark. Something MAJOR about this particular course for me is that not only are you getting the information Coach Abel is physically speaking about in the videos, but most of the videos also have additional comments or notes superimposed onto the screen to be read that add even more to what Scott is “talking” about in that moment. Most of the extra notes and written comments shed more light, clarified, or further drove home that particular point being made. I loved that! Regarding the Cycle Diet itself: trust me when I say that I’ve pretty much tried them all in terms of diets over the course of many years. I’m one of the rare few that has been on both sides of the spectrum in regards to diet in the sense that I’ve been both skinny and overweight, and have approached all of the various diets from both angles. Yeah, I’m talking about low carb, no carb, Paleo, carb backloading, intermittent fasting, high fat, high protein, tons of supplements, fruit shakes, “super foods”, “dirty bulking”, “clean bulking”, organic foods, and on and on and on. Yet, I always seemed to come right back around to being intrigued (although never really putting into practice) with the Cycle Diet because it wasn’t a fad, it’s backed by science, tons of people in the REAL WORLD that looked how I wanted to look used it with success time and time again, it gave you the best of both worlds in the sense of not only making you LOOK good, but also making you HEALTHY, no supplements needed, no special foods needed (e.g. organic-only products and the like), it fits into the life of real people dealing with the real world, and regardless of what angle one is coming from, whether that be needing to lose body fat or gain muscle (for the most part), a version of it worked. And, who am I kidding??? I LOVE food, and the indulgent ones! So, when I had the opportunity to become a client of Coach Abel, I was placed on a specific-to-me version of the CD. And wow, does the Cycle Diet WORK, indeed! My physique transformation results has been stunning (and I’m not trying to sound dramatic)! Oh, but don’t take my word for it; Coach Abel actually included within this Cycle Diet Course MYSELF as one of the case studies (pictures and all….not only of my body, but of the foods I eat, as well…..HAHAHAH). Hey, “the proof is in the pudding”……and the cheesecake….and the fries…..and the pizza…..and the Spanish fried food……HAHAHAH! My close friends and family are flabbergasted by not only the TYPES of foods I eat on my “spike days”, but also the sheer VOLUME……all while being in the lean, low levels of bodyfat and muscular development that I’ve achieved (visible veins and all). (Some have actually felt a little “disgusted”, their own words, at the fact that WAY after they’ve all finished eating and are “stuffed to the gills”, I keep on pounding away at the food.) What’s interesting is that anyone that’s known me for a while knows of my interest and love of physical fitness, bodybuilding, working out, etc., and from time to time I’d get asked questions regarding those topics. But in the last several months I now get bombarded with anyone and everyone asking me fitness-related questions. All that’s based on them seeing and knowing what I looked like “before” and how I look like now. Now, I don’t walk around shirtless in public 24/7, but when in certain moments I show those approaching me the pictures of me on my cell phone they are all shocked at the transformation I’ve made (no, I again am not trying to sound dramatic)……in large part due to the Cycle Diet. Honestly speaking, if you like to learn, if you want to know about the most effective, realistic “way of eating” (since I don’t really like to use the term “diet” because of the misconception behind it) from front to back, and perhaps don’t have the circumstances at the moment to become one of Scott’s one-on-one clients, you will enjoy immensely the Cycle Diet Course. ------- JP
Joy
January 8, 2016
Hi, I started this course, I am 48 (5ft,10) years old, I work in a computer field/Recording Engineer/Family man. I was 209, and reduce to 203.9 in 5 days, trying to eat 4 to 5 meal a day, last 5 days i only exercise total of 2 days for half hour bike ride due to my hectic life. As you said everbody wants to look good and and i have to MAN up with my words. At work my energy is there, first day or 2 felt a little sluggish went out from that hump. Thanks, I will keep up this diet as long as possible, If you could provide me more details food plan i will follow that in heartbeat. Thanks that I took that course and may be more. I know you are a celebrity.It will be an honor, if you spare your precious time to guide me more please give me a call. Thanks again for your inspiration, thanks, Joy Islam 612-396-6720 From Minneapolis, Minnesota

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664122
udemy ID
11/8/2015
course created date
1/1/2021
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