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  #1  
Unread 11-18-2008, 04:09 PM
mlg1978 mlg1978 is offline
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Posts: 125
Default Need advice on getting started...

First I want to start off by saying, WOW! I just finished reading FDB and it is definitely written for someone like me! No wonder Ive been spinning my wheels for so many years! Damn. Very well written. I am so excited that I want to start tomorrow and make thanksgiving my first allowed free meal without feeling guilty about it!

However, I still dont have a good idea of what type of deficit to run to get the most out of this program.

Here is what I can summarize:
30 yo female
135-140lbs
Category 2 dieter (will estimate about 26-27% bf)
Category 1 exerciser
Maintanence calories=1802
Maintanence protein=140g
Maintanence carbs=202g
Maintanence fat=50g

Free meal once a week (Saturdays for me)
Refeeds once every 10-14 days
Dieting break every 6-12 weeks

1.)How much of a deficit do you see typical for people who need flexible dieting but also want to see good results?

2.) I am not really following a particular diet, but in the past, I find that I like to hover around 100g of carbs per day. I dont think I am insulin resistant, but I can tell you that when my carbs are too low, I get really moody, bitchy and depressed.
Say I set my carbs to 100g a day, running a 25% deficit.
My daily diet would be:
1350 calories
140g protein=560 cals
100g carbs=400 cals
43g fats=390 cals

Is this correct?

I also guess this means Ive got to start tracking my calories again, bleh. But I will just suck it up and deal with it.

Last edited by mlg1978 : 11-18-2008 at 06:40 PM.
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  #2  
Unread 11-18-2008, 10:06 PM
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cun2x cun2x is offline
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Your diet setup looks pretty good, gives you around 400 cals deficit which is close to 1 lb of fat loss per week.

What I find helpful for me during my diet is additional low intensity cardio, I simply walk halfway to work (20-30 mins), and then walk halfway to home (another 20-30 mins), which would give you another 200 - 400 calorie burn depending on how fast you walk.
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  #3  
Unread 11-18-2008, 10:10 PM
mlg1978 mlg1978 is offline
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I will try to incorporate more walking, thanks. been kinda cold lately, but it shouldnt stay like this (I hope).

The deficit and fat loss calculations look good, but I assume with the refeed and free meal, it would offset it a bit, due to extra calories?
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  #4  
Unread 11-18-2008, 10:17 PM
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cun2x cun2x is offline
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Yes, but remember that this is a starting point for your diet. So do this for 2 weeks, notice how your body respond (bodyfat goes up or down, weight goes up or down) and adjust accordingly.
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  #5  
Unread 12-12-2008, 09:47 PM
jrb1980 jrb1980 is offline
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What makes you think your maintenance is 1800K?

I weight the same as you and maintain around 2400K (with 4X week 1 hr training sessions) and general walking around and errands stuff.
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  #6  
Unread 12-13-2008, 06:59 AM
patriots2 patriots2 is offline
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Quote:
Originally Posted by cun2x View Post
Your diet setup looks pretty good, gives you around 400 cals deficit which is close to 1 lb of fat loss per week.

What I find helpful for me during my diet is additional low intensity cardio, I simply walk halfway to work (20-30 mins), and then walk halfway to home (another 20-30 mins), which would give you another 200 - 400 calorie burn depending on how fast you walk.
Assuming an equal distance is covered, walking faster will not burn more calories. However, do to air time (or something else while jogging or running) you may burn a few more calories than walking, while covering identical distances. But the amount is relatively immaterial.
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