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My question is, do I jump in to eating the maintenance calories right away considering that my cardio is being cut by 3/4 in time and taking two days out. or do I start lower and gradually increase my calories.
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First of all, congratulations for recognizing that artificial, fat free foods are bad, and that they aren't the way to be healthy.
Before starting NROL4W I used to run 20-30 miles a week. I really didn't enjoy it but felt like I had to do it every day because if I stopped I would gain weight. Since starting the program the only running I do is three 20-minute HIIT sessions a week, and I haven't gained any weight. Plus, I am eating more now than I was during my running days. So for me, eating at maintenance has worked out great. Try it for a month or so and see where you're at then. If you feel like you're gaining weight or eating too much, cut back 100 or 200 calories.