Seeking calorie advice

[Brightlight]

Hi. I'm new to the Boards and would like some advice please. My current goal is to lose bodyfat. I'm not new to working out/eating right, but have let myself go over this past year.

I find that I "lose" better on lower calorie diets. My question is this. If I follow a semi-low calorie diet 6 days per week (not severely low) and then choose 1 day per week as an "up" day (not a cheat day really but increase calories with clean foods), will this help me achieve my goal?

Won't this give me the same effect as following a higher calorie diet (slightly below maintenance) and having 1 cheat day per week?

Any advice is welcome.

[TrishB]

Not sure how low you mean by "low calorie". But most diets that restrict calories backfire. You will lose weight initially, but as your metabolism slows down, the weight will not come off.

When you restrict calories your body reacts as if it is in starvation mode. It slows down all the systems to preserve itself. So you burn far fewer calories. And you don't have to restrict too much either for this to happen.

My advice:
Eat clean 6x day. Do a percentage ratio of protein/40carb/20fat.
Have a cheat day a week...don't go overboard with it though.

Calories depend on what your current height, weight, BF, workout routine, etc....but around 15 per/lb has worked good for me for maintenence.

[ctgblue]

Don't be afraid to buck the system.
Remember that 90% of "diets" are for seriously out of shape, inactive people who will never lead and active lifestyle.
Don't be that type.
The ONLY thing in your body that burns calories is MUSCLE. SO, the more muscle you have, the more calories you burn, and the easier it is to drop bodyfat without seriously restrictive diets.
If you try to "dump weight" you will inevitably lose muscle, thereby becoming a smaller flabby person with slower metabolism.
My advice is to incorporate a mix of cardio, strength training, and a good sensible diet with plenty of muscle sparing protein. Will it take longer to drop the fat? Possibly, but a negligible time compared to the actual condition you will wind up in if you follow this line of training. You will come out, leaner, stronger, and with MORE energy. You will be able to keep the FAT OFF without subjectiing yourself to the viscious "yoyo dieting" that so many people go through.
You gotta WANT it, and you gotta WORK for it. But the end result will be so much nicer. It will be a lifestyle change, not just a quick diet.
Good luck.

[MsFit]

Ok, good starter, you have a goal! ;)

You lose bodyfat and muscle on a low calorie diet, you should be eating balanced nutrition in the right combinations for fatloss, as well as added cardio and resistance training.

Your next step should be to determine your bodyfat and take measurements. You have a goal, but no starting point. But to answer your question, yes, a cheat day is beneficial if applied correctly. A cheat day, or "up" day is simply a shock and it ignites your metabolism again. To answer all your questions and more click here: www.theelitephysique.com
MsFit