Hi Guys. I have done CD 13 times on all occasions I have moved up the plans. Perhaps not 100% by the book, I usually go straight from SS to 810, then to 1000 then to 1500 (one week of each). This time, I decided to just come straight off SS and calorie count without moving up the plans. Now I wouldn't advise this because potentially you could gain a tonne of weight, but I have basically killed myself in the gym nearly everyday and eaten very little. Here are the results:
My net calorie intake in order to lose 2 pounds per week is 1670 Cals per day (using Harris Benedict equation) Because I switched from complete abstinence, I am spending a few weeks having less than this to avoid a sudden large gain. Anyway here is my diary for the past 7 days:
Thursday 2nd June - Start weight = 17 Stone 2 Pounds
Exercise 757 Cals (1 hour cardio)
Calories 1578
Net 821 cals
Friday 3rd June
Exercise 754 Cals (1 hour cardio)
Calories 2165
Net 1411 cals
Saturday 4th June
Exercise (Day off gym) 200 Cals (walking)
Calories 2053
Net 1853 cals
Sunday 5th June
Exercise 782 Cals (1 hour cardio)
Calories 1725
Net 943 cals
Monday 6th June
Exercise 794 Cals (1 hour cardio)
Calories 2025
Net 1231 cals
Tuesday 7th June
Exercise 777 Cals (1 hour cardio)
Calories 1820
Net 1043 cals
Wednesday 8th June
Exercise 0 Cals (Gym day off)
Calories 1420
Net 1530 cals
7 day net calorie intake target to lose 2 pounds per week (if not having just switched from CD) = 11690 cals
Actual 7 day net calorie intake (in view of having just switched from CD) = 8812 cals
Thursday 9th June – After 1 week Weight = 17 Stone 2.5 Pounds
Gain 0.5 pounds
My net calorie intake in order to lose 2 pounds per week is 1670 Cals per day (using Harris Benedict equation) Because I switched from complete abstinence, I am spending a few weeks having less than this to avoid a sudden large gain. Anyway here is my diary for the past 7 days:
Thursday 2nd June - Start weight = 17 Stone 2 Pounds
Exercise 757 Cals (1 hour cardio)
Calories 1578
Net 821 cals
Friday 3rd June
Exercise 754 Cals (1 hour cardio)
Calories 2165
Net 1411 cals
Saturday 4th June
Exercise (Day off gym) 200 Cals (walking)
Calories 2053
Net 1853 cals
Sunday 5th June
Exercise 782 Cals (1 hour cardio)
Calories 1725
Net 943 cals
Monday 6th June
Exercise 794 Cals (1 hour cardio)
Calories 2025
Net 1231 cals
Tuesday 7th June
Exercise 777 Cals (1 hour cardio)
Calories 1820
Net 1043 cals
Wednesday 8th June
Exercise 0 Cals (Gym day off)
Calories 1420
Net 1530 cals
7 day net calorie intake target to lose 2 pounds per week (if not having just switched from CD) = 11690 cals
Actual 7 day net calorie intake (in view of having just switched from CD) = 8812 cals
Thursday 9th June – After 1 week Weight = 17 Stone 2.5 Pounds
Gain 0.5 pounds