Nutrition (calorie intake)

[Defiant1]

I have been following Berardi's principles in Metabolsim Advantage. While they aren't much different than the nutritional principles in NROL, I decided to switch and follow NROL completely. My goal is fat loss. And when I do the calculations in the book I get roughly 4000 calories as my maintainence. So my question is, if I want to lose 2lbs a week, do I shoot for 3000 calories a day? Or should I stay at 4000 calories and let the workouts burn up calories? IMO, if I'm in a caloric defecit and doing brutal workouts that are burning lots of calories...it might have a worse effect on my metabolism than eating at maintainence and burning calories through workouts.

[Leigh P.]

Your maintainence would include all activity for the record so that this is understood. If you burn 4000 calories a day, that should include your workout calories burned as well. After that you subtract 500-1000 depending for fat loss.

I think 3000 a day would be just fine and I would highly doubt muscle loss under these conditions listed.