It has a suggested level at which to start, suggesting keeping it there for a month, then adjusting it down from there if you're not seeing fat loss (and want to).
It has a suggested level at which to start, suggesting keeping it there for a month, then adjusting it down from there if you're not seeing fat loss (and want to).
the suggested level it gives is maintenance calorie requirements though. i want to lose (hence why i'm doing Fat Loss) but i don't want to create too much of a dietary deficit as i've read that corgrove's workouts are not easy to do on a large deficit.
the suggested level it gives is maintenance calorie requirements though. i want to lose (hence why i'm doing Fat Loss) but i don't want to create too much of a dietary deficit as i've read that corgrove's workouts are not easy to do on a large deficit.
Sorry. I got confused with NROL4W.
It doesn't say anything about how much to cut for fat loss? I loaned my book out and it never came back, so I can't read it again.
Bottom line is the take maintenance levels and eat less than that. If you're concerned about too big a deficit, then go with the smallest you can, then adjust down if you're not seeing progress. 10%-15% less food to start?
the suggested level it gives is maintenance calorie requirements though. i want to lose (hence why i'm doing Fat Loss) but i don't want to create too much of a dietary deficit as i've read that corgrove's workouts are not easy to do on a large deficit.
Sorry. I got confused with NROL4W.
It doesn't say anything about how much to cut for fat loss? I loaned my book out and it never came back, so I can't read it again.
What you can do is take maintenance levels and eat slightly less than that. If you're concerned about too big a deficit, then go with the smallest you can, then adjust down if you're not seeing progress. 10%-15% less food to start?
My experience and understanding is to start with about 500 calories below maintenance. This allows for a weekly caloric deficit of 3,500 calories...which is equal to one pound of fat lost per week...which is recommended/healthy.
My experience and understanding is to start with about 500 calories below maintenance. This allows for a weekly caloric deficit of 3,500 calories...which is equal to one pound of fat lost per week...which is recommended/healthy.
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.
Yeah - if you CAN keep a deficit at all! I've been eating like mad during FLII. I am just so hungry!
This is why many people (like ME) can't handle those intense metabolic workouts. I can't control my hunger or recover enough from them to lose fat/weight. Some people can, but not me...
I do better following some of Leigh's suggestions - lower volume, more recovery. I love working out hard, getting sweaty, etc - but I can't do that and lose fat too.
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.
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).
is there a suggested deficit level one should use when following the fat loss programs?
I'm wondering about this myself..
I'm eating at a 500 cal deficit (2600), weighing every morsel and typing it all into fitday, and am losing about a pound every couple days or so (but it's only been about 3 weeks or so.. Expecting to have some regain down the road)..
Also I'm not lifting any weights for a week as I've been recovering from a lower back injury (minor muscle strain, spinal erectors).
From what I gather from the book (not Leigh's), maintenence should be rock bottom, intake-wise..
I don't see ANYWHERE where he recommends eating below that (or above it, for that matter, except in the case of mean people trying to add serious muscle mass)..
He DOES mention that you can tweak intake composition for faster fat loss (less carbs, NOT less than 30% fat, though)..
Somebody tell me if I'm missing anything, here!!
Once I get back to lifting and start with the burn in I'll try eating at maintenence (3100) and see what happens..
If I stay the same after say 2 weeks, I'll shave off a few hundred more calories, and make carbs a lower percentage in favour of protein..
Quote:
Yeah - if you CAN keep a deficit at all! I've been eating like mad during FLII. I am just so hungry!
So, you're staying at the same weight? Gaining? Are you eating before and after workouts? Every 3-4 hours?
I am just about done with FL-II myself, and i ate at about 500 cals under maintenance most of the time. From FLII combined with Alwyn's metabolic overdrive routine I've lost a great deal of body fat and gotten stronger all the same so i'd recommend this level (500 under) as a good guideline.
NROL (the original) didn't really specify how much to eat for fat loss, but this has worked for me. It was very hard not to go over with the cals, though. Eating lots of protein will help keep you satietated.
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Warm up - 5 min (very easy pace)
"Rounds"- [1 min hard, 2 min moderate] = one round. Repeat as necessary
Cool down - 5 min (very easy)
For example, a workout with three rounds would look like this:
warm up for 5,
hard for one, mod for 2,
hard for one, mod for 2,
hard for one, mod for 2,
cool down for 5. [Whole workout = 19 minutes]
The workout itself can consist of anything from running to cycling or doing calisthenics. I've personally done little circuits too, like Burpees (hard) / Jumping jacks (moderate).
Alwyn recommends breaking it up into phases, with four weeks spent on each phase.
One - 3X a week, 3 rounds
Two - 4X a week, 4 rounds
Three - 4X a week, 5 rounds
Four - 5X a week, 6 rounds
Sorry for the lengthy explanation lol. Its great though, I prefer it to low intensity cardio work
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Caloric intake for fat loss programs
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