Quote:
Originally Posted by Adrian O'Rourke
But you'll also be adding a much harder work load than just maintenance, so you will have a deficit of more than 3500 cal/week. If you are at a 500/day cal deficit from maintenance and are doing one of the fat loss work outs, plus getting in more non-exercise activity, you could lose in excess of 2 lbs/week. The best way to know is to weigh yourself at the same time of day, the same day of the week and track it. After a while you will be able to make some adjustments based on the feedback you get.
I assume you are logging your food intake.
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Yeah, logging food intake is key. I used to keep a journal by hand, but recently moved over to fitday.com...so much easier! And just to clarify, when I say "maintenance" I mean the amount of calories you need to sustain yourself including any weight-lifting, cardio, etc. I use the Katch-McArdle formula with an activity multiplier of 1.55 (moderately active)...I get my maintenance from that and then subtract 500...this seems to work well for me on the FL programs (so far...haha).