|
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.
|
