Quote:
Originally Posted by prof41
Hey All
Bought the book last week also....it's good, and I'm glad to see Sarabatis had such good results.
The only thing I can not seem to figure out it the activity level info and calorie requirements. There seems to be two ways, one on page 9 and the other on page 72. I finally used the number based on the quizz Leigh gives to figure out my calorie needs, however when reviewing the program diet, I am not sure when she says: ''remember to include training in your activity calculating''.
Does that mean that if I train one day and according to a fitness calculator, I burn and extra, say 500 cals, that I can eat more that day than the number of cals prescribed once the quizz is taken and the activity level is taken into consideration...I doubt it, but am a bit confused.
|
It isn't two options as so much it is how to get the best activity level possible.
If you look at the first formula it is based on your BMR x activity level.
Getting this number as correct as possible is pretty crucial to fat loss. This is why I give you my own activity level test so that you can instead of using a generic formula one, provide a better guess at your own.
Those standard activity tests give you very few options and make it hard to figure out caloric needs based up 5 categories. You are going to very likely end up on the wrong side (higher or lower than need) using just that. I think the activity test in my book is one of the best parts because it really takes so many things into account to best try to provide you with a realistic account of where you multiply level should apply.
The formula on the first page you listed may give you a activity level of 1.4. That is the generic guess based on that formula.
However, the activity level test may land you at 1.6. Meaning if your BMR is 1400 and you x that by 1.6 you are at a maintenance of 2240 vs the generic telling you that your maintenance is 1960. It doesn't matter if one day you are 1.1 and the other you are 1.9. The tests gives the over all average that should even out in the long run. Some days you may be a little higher than like, some days a little lower, but the landing is overall much more accurate and there for you will run into a lot less problems with overtraining, overeating, or binging because of pure starvation.
So including your training means when you take the quiz, if you plan on training 3 times a week, then include that as a answer in your quiz for training amount. Meaning don't take the quiz and not take into account the things you are planning on doing daily, even if you aren't doing them yet.
That being said,
make sure that you ACTUALLY do the training or else you aren't going to be in as much of a deficit, there for, less fat loss.
This is about eating for activity and what you really need, not just a figment number, which is likely why it is so confusing because to most diets eating for what you actually need is a bizarre concept.
I hope that helps answer your question and thank you for the faith of purchase.