Low Calorie Confusion Principle

LOW CALORIE CONFUSION PROGRAM

How Do I Put This into Practice?

1. First off determine your basic calorie needs, our nutrition calculator will give you a good idea of your maintenance calorie level. From there work out three different calorie levels, each separated by a thousand calories. These are called the Lo, Med and Hi days:
Lo: -> maintenance level - 1000 calories.
Med: -> maintenance level - 500 calories.
Hi: -> maintenance level calories.
For example, if your maintenance calorie level was 2000 calories, your Lo would be 1000, your Med would be 1500 and your Hi would be 2000. This gives an average of 1500 calories a day, 500 below maintenance level, sufficient to lose around 1 lb per week.

2. Follow the standard athletes diet for food choices, eating frequency and number of meals. Exceptions will be highlighted below. In summary this is that your should eat 6 meals per day, every 2-3 hours. Each meal should be a balance of proteins, carbohydrates and fats.

3. For each of the three days you should aim for the following split of macro nutrients:
Lo. Your protein levels should be 1g per pound of body weight, fats 0.5g per kilo of bodyweight and the remainder of calories should come from carbohydrates.
Med. Your protein levels should be 1g per pound of body weight, fats 0.5g per kilo of bodyweight plus up to a further 10g of fats and the remainder of calories from carbohydrates.
Hi. Your protein levels should be 1g per pound of body weight, fats 0.5g per kilo of bodyweight plus up to a further 20g of fats and the remainder of calories from carbohydrates.

4. Every day you need to pick, preferably at random, one of the three hi, med or lo calorie days. If on the first day you pick the lo day, on the second day you would pick between the hi or med days. Similarly, if on the second day you pick the hi day, you are left with the med day for day three.
On the fourth day you again pick at random from all three calorie options.
You may find it useful to 'cheat' on occassion about which day to have the hi calorie day. Many people find it very hard to train legs properly on low calorie diets, so this would be a good day to have your highest calorie allowance. You may have other factors affecting energy needs, so you could plan your hi calorie day around this.

5. After every month on this program, recalculate your basic calorie needs. As your bodyweight falls, so will your basic calorie needs. You will then have to repeat calculating your new hi, med and lo calorie levels.

Click here to learn a greater depth of information about this program.