# Switching from CD to 'normal' eating without moving up the steps.

#### Big H

##### Silver Member
S: 23st11lb C: 19st1lb G: 15st0lb BMI: 37.2 Loss: 4st10lb(19.82%)
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 JuneAfter 1 week Weight = 17 Stone 2.5 Pounds

Gain 0.5 pounds

#### Emma1904

##### Working on it
S: 18st6.0lb C: 18st6.0lb G: 12st0lb BMI: 48.7 Loss: 0st0lb(0%)
I saw you on the calorie counting thread Big H, i'm calorie counting too at the moment whilst on a break from CD, good luck you seem to be doing really well xx

#### Lily

##### Gold Member
S: 16st11.0lb C: 15st10.0lb G: 13st7.0lb BMI: 37.8 Loss: 1st1lb(6.38%)
Oooh, very interesting - thanks Big H.

Will you come back and tell us how your weight's changed next week as well? T'will be very interesting to see at what point things start shifting downwards again!

#### Big H

##### Silver Member
S: 23st11lb C: 19st1lb G: 15st0lb BMI: 37.2 Loss: 4st10lb(19.82%)
Oooh, very interesting - thanks Big H.

Will you come back and tell us how your weight's changed next week as well? T'will be very interesting to see at what point things start shifting downwards again!
Yeh of course.

I reckon best case scenario is to stay the same for the next 5-6 weeks. I lost 30 pounds in the 25 days of SS, that 30 pounds would've taken around 14 weeks on calorie counting, so even statying the same for a couple of months will be ok by me. So long as it starts going down after that

It's just whether I can keep the motivation, discipline and level of exercise up

#### Big H

##### Silver Member
S: 23st11lb C: 19st1lb G: 15st0lb BMI: 37.2 Loss: 4st10lb(19.82%)
I saw you on the calorie counting thread Big H, i'm calorie counting too at the moment whilst on a break from CD, good luck you seem to be doing really well xx
Thanks hun, hope you are doing ok

#### trisha

##### likes to post
Well done keep us up to date with your calorie counting plan. Whats the Harris Benedict Equation?

#### Big H

##### Silver Member
S: 23st11lb C: 19st1lb G: 15st0lb BMI: 37.2 Loss: 4st10lb(19.82%)
Well done keep us up to date with your calorie counting plan. Whats the Harris Benedict Equation?
Harris Benedict Equation

It calculates how many calories you need to have to consume in order to maintain your weight, based on various characteristics, including your activity levels. You use the figure to calculate how many calories less you need to eat in order lose certain amounts of weight. E.g you need to burn an extra 3500 calories to lose 1 pound of fat, so if you want to lose 2 pounds a week, you would need to create a calorie deficit of 7000 compared to the figure Harris benedict quotes as being your 'maintaining' calorie quota.