Quote:
Originally Posted by MOJO
Ok, I just re-listened to the podcast and I have a couple questions. Leight talks about doing a deficit of 45% for 5 days. and high 2 days, but where are the numbers coming from. How do you find what your maintenance is? Is it the bodyweight x 12?
Help!!!
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Bodyweight x 12 isn't bad, but check this out!
http://www.freedieting.com/tools/calorie_calculator.htm#. Input your numbers and hit the 'advanced' button. I use the Harris-Benedict formula. Plug and play around with them.... but one piece of advice: try not to overestimate your 'activity' level. I tend to err on the lower side of activities to 'compensate' for my hypo situation.
After a couple weeks of tracking your calories and weighing/measuring yourself before your two UP days, you should be able to see what your deficit is doing. If you're not losing, maybe the cals need to come down, and the activity, up. If you're losing at all, more power to you and keep it up.
These calculators are great for breaking down macros (protein/fat/carb) stuff too when you get to that point. Play around on the site. I think you will like.
Oh, and one more thing: YOU MUST GET YOUR SLEEP! Sleep has a direct bearing on carb metabolism and lack of it can make you hungry, too (I'll serach for the article and link it). My best friend from college couldn't function without 9-10 hours of sleep, so she found a way to get it. No apologies.
You should really think about doing the same.
http://www.sciencedaily.com/releases...1206210355.htm
Couldn't find the abstract from the med. journal.