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Old 01-19-2014, 01:55 PM   #1
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DD calories vs Exercise

Hello all! Newbie here...lurking for the past week and ready to give JUDDD my full commitment. I recently got divorced and moved to NYC and had to give up a few things I can't afford anymore like my WW membership. That's why I'm turning to JUDDD. It's a plan that doesn't cost anything yet like WW it's doable in the real world. My question is in regard to DD calories and exercise. Can you eat more DD calories if you do calorie burning aerobic exercises like zumba, walking, stationary bike, etc. For example on a normal DD you consume 500 calories and go about your business BUT what if your DD lands on a day you have a zumba class where you burn 300-400 calories. Do you allow yourself to eat those calories? Technically you are not going over your DD calorie allotment right?
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Old 01-19-2014, 02:20 PM   #2
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BB!!

You will lose faster if you don't eat back your exercise calories.

Dr. J says in his book that most of us overestimate the intensity of our workouts and therefore the number of calories we burn.

Do you have a heart rate monitor that tells you how many calories you are burning doing Zumba? If it's one that you calculate to your height/weight/age I would think it is pretty accurate.

Once you start JUDDDing you will figure out whether or not eating solid food early in the day on a DD triggers more hunger or not and you will be able to adjust.

I guess the best answer is that you have to find out what works for you.

For the first two weeks it is recommended that you stick strictly to 500 calorie DDs. However, many JUDDDers started out at 800 and worked their way down and there are some who started at 800 and stayed there.

According to the book the reason for 500 calorie DDs for 2 weeks is that the Rescue Gene, SIRT1, takes about 2 weeks to become fully activated and that is the basis for the "JUDDD magic."
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Old 01-19-2014, 02:46 PM   #3
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Short answer: no, don't est them back.
Long answer I will link to later when I'm not on my phone. Or you can search for a thread called something like "account for exercise in calculator".
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Old 01-19-2014, 03:19 PM   #4
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Thank you for your responses. I guess the other reason I'm asking is because I find when I do workout I tend to be a lot more hungrier than on the non working out days. So I think I will have to tweak things and see how they work. Maybe for the first 2 weeks when I'm the more strict 500 calories a day, I just won't work out on DD's. And then once I'm past the first two weeks, I'll up my calories to 800 for DD but workout to at least 300-400 calories to make up the difference. And I will also stop watching "Food Network" on DD! lol!
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Old 01-19-2014, 03:28 PM   #5
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i am the exact same way. if i work out on a DD i am starving like 4 hours later. i usually spin early in the morning and come 1:00, i could eat the paint off the walls. on those days i usually do eat a tad bit more. i have a HRM so i know exactly what i am burning. i don't usually it them all back, but i do eat more than on the DD's where i don't work out.

it has been suggested to me that i work out at night, than by the time that crazy hunger kicks in, i will be in bed. haven't tried it yet, but i just might!
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Old 01-19-2014, 03:30 PM   #6
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Food network on DDs. I even turn my head or change the channel when a food commercial comes on. Especially for pizza or burgers or well, anything that can be eaten!
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Old 01-19-2014, 03:54 PM   #7
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what is it with DD's and looking at recipes??? i do the same thing. never thought i was into torture, must be wrong!
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Old 01-19-2014, 04:00 PM   #8
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I have never eaten back exercise calories.
I'm now working out more intensely and debating moving my DDs from 200 to 350, but have not decided yet. I plan to keep up the rigorous exercise for a month before adding back calories. I was working out 3-4x per week and now am working out 5-7x a week with weight training, but I'm not prepared to jump the gun at this point. After a full month I think I will be better able to assess if I need to bump up calories.
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Old 01-19-2014, 04:16 PM   #9
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BB!!

"
Thanks!!!
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Old 01-19-2014, 04:22 PM   #10
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I have never eaten back exercise calories.
I'm now working out more intensely and debating moving my DDs from 200 to 350, but have not decided yet. I plan to keep up the rigorous exercise for a month before adding back calories. I was working out 3-4x per week and now am working out 5-7x a week with weight training, but I'm not prepared to jump the gun at this point. After a full month I think I will be better able to assess if I need to bump up calories.
Carly! Your before and after pics are awesome! Wow! How inspiring! You just helped prove to me it can be done! Even at :::Gulp::: almost 40! I'm starting this whole new chapter in my life, hell, a whole new book and in this new book I am no longer overweight!!! Thank you for sharing those pics on your profile, you probably inspire more people than you know!
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Old 01-19-2014, 04:29 PM   #11
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Carly! Your before and after pics are awesome! Wow! How inspiring! You just helped prove to me it can be done! Even at :::Gulp::: almost 40! I'm starting this whole new chapter in my life, hell, a whole new book and in this new book I am no longer overweight!!! Thank you for sharing those pics on your profile, you probably inspire more people than you know!
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Old 01-19-2014, 04:31 PM   #12
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Quote:
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Carly! Your before and after pics are awesome! Wow! How inspiring! You just helped prove to me it can be done! Even at :::Gulp::: almost 40! I'm starting this whole new chapter in my life, hell, a whole new book and in this new book I am no longer overweight!!! Thank you for sharing those pics on your profile, you probably inspire more people than you know!
Thank you BB! JUDDD has transformed my life and my health.
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Old 01-19-2014, 04:35 PM   #13
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It's also nice to have another New York JUDDD Bud.
I'm in Westchester now, but have lived in the city in years past.
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Old 01-19-2014, 04:57 PM   #14
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It's also nice to have another New York JUDDD BuY.
I'm in Westchester now, but have lived in the city in years past.
Yes!
Are there any other NY JUDDERS?
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Old 01-19-2014, 05:00 PM   #15
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My DW- Chelly59 (who doesn't post often.) Lili914 and Kismet.

Lili914 is here in Westchester and Kismet is further north.
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Old 01-19-2014, 05:35 PM   #16
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Old 01-19-2014, 06:10 PM   #17
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Quote:
Originally Posted by BroadwayBaby View Post
Thank you for your responses. I guess the other reason I'm asking is because I find when I do workout I tend to be a lot more hungrier than on the non working out days. So I think I will have to tweak things and see how they work. Maybe for the first 2 weeks when I'm the more strict 500 calories a day, I just won't work out on DD's. And then once I'm past the first two weeks, I'll up my calories to 800 for DD but workout to at least 300-400 calories to make up the difference. And I will also stop watching "Food Network" on DD! lol!
800 calories on a DD is quite a lot. I started out much heavier than you and didn't get that many. I'm just a tad concerned your calories may not be figured correctly. If you're sure they're correct and you lose at that rate, ignore me. I also never added back exercise calories. My favorite days were when my burn was greater than my consumed calories, leading to a negative net calorie day.
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Old 01-19-2014, 06:42 PM   #18
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Dawn, I don't think those are her calculated calories (800 DD), but what she plans to eat when working out (exercising).
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Old 01-19-2014, 08:47 PM   #19
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I don't know how tall BB is, but 800 could be a 35% dd even on sedentary setting, and definitely on light exercise setting.

BB, you might find that you don't get as hungry as you think on DDs even when working out, but you definitely have a range of DD calories to choose from if you want to go higher than 20%. Some people even lose better that way ... you'll have to experiment and find out what works for you.
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Old 01-19-2014, 09:33 PM   #20
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Dont do it

To account for exercise or not on the JUDDD calculatory, post #9.

This is my thesis, written months ago, on why to not do it. It wasn't necessarily the question that the thread was started to ask (that thread, not this one) but I'd say it crops up every 2-3 months. Someone comes along and wants to calculate their DD calories based on something other than the lowest exercise setting, or wants to add back exercise calories to their down days. I agree with everything I wrote back then, even more strongly now that I've been JUDDDing for almost a year (gulp! Tuedsay is my JUDDDiversary!)

Additionally, I would add:

1) Most people, especially people with food-relationship problems mistake thirst for hunger. This is why "they" say, if you're hungry, drink something. If you're still hungry after a big glass of water, you may actually be truly hungry. That much Zumba and you're probably in need of rehydration. I'd start there before worrying about fuel.

2) People get all excited about protein post-workout. Unless you're a bodybuilder or an aspiring fitness model (like my little sister), it is unlikely that you actually need to go home and down a protein shake post-workout. Its a cumulative effect over time - eat a high protein, quality diet every day, and you don't need to drink a protein shake post workout. Just like one salad doesn't make you skinny, and one piece of cake doesn't make you fat, one post-workout shake (or lack thereof) doesn't make you Arnold (or Pee-Wee).

3) I think this is the most important!!! The people who have worked the program - Dawn, Carly, Melinda, Carol, just to name a few, there are more - who have lost significant amounts of weight do not add back in exercise calories!!!!! Not saying they dont exist, but I can not think of a single JUDDD board participant who has lost weight while adding back in exercise calories. If someone is out there, please speak up!!!

Carly is right - you need to give JUDDD time to work for you and see if you can work JUDDD. In my time on the boards, the most successful people are those who stick to the program as written, and work in their SMALL tweaks as needed for themselves. The ones who try to modify-modify-modify usually end up slipping off silently into the night, presumably because JUDDD didn't work for them. But I'll say it again - JUDDD will work if YOU work JUDDD!!!!

Now I understand JUDDD is not for everyone and maybe its not for people who are well and truly hungry after working out and need to eat more than their allotted calories. But I think you'll find if you push through it, you're not actually as hungry as you think you are

Good luck, stick around and post often. I'm not usually this wordy, but occasionally I climb up on the soapbox and preach. And stepping down now...
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Old 01-19-2014, 10:25 PM   #21
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Dawn, I don't think those are her calculated calories (800 DD), but what she plans to eat when working out (exercising).
Exactly LibraryGirl! And thanks for the welcome!
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Old 01-19-2014, 10:28 PM   #22
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I don't know how tall BB is, but 800 could be a 35% dd even on sedentary setting, and definitely on light exercise setting.

BB, you might find that you don't get as hungry as you think on DDs even when working out, but you definitely have a range of DD calories to choose from if you want to go higher than 20%. Some people even lose better that way ... you'll have to experiment and find out what works for you.
Thanks! And FYI...I'm 5'10"
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Old 01-20-2014, 04:09 AM   #23
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Quote:
Originally Posted by BroadwayBaby View Post
Thanks! And FYI...I'm 5'10"
Rockstar Dawn was 5'10 although, iirc, she's now 5'9".

Quote:
Originally Posted by Yennie View Post
To account for exercise or not on the JUDDD calculatory, post #9....
Good luck, stick around and post often. I'm not usually this wordy, but occasionally I climb up on the soapbox and preach. And stepping down now...
I agree with both of Yennie's posts (the above and on the linked thread).

As she says, all bets are off if you're training for endurance events, or spending 3-5 hrs a day swim training or similar for athletics/cycling. In that case, yes, you would need more although I think it would be an interesting study to see if tweaking the UD kcals/macronutrients would be sufficient to set people up for a decent DD and good recovery rather than 'eating the calories back' on the DD.

Taking the Taleb 'Black Swan' approach, I have to acknowledge that everyone's experience of JUDDD is different. At some point, we may have someone who never drops below 35% 'moderate activity' level on DDs and loses to goal and maintains well (I think Monica/zipp2play eats higher DD kcals but possibly has the 'sedentary' level). Similarly, we might have a who chooses the high/moderate activity level of kcals and eats back the exercise kcals to great success. I don't even know if this might be a good way for people to maintain their metabolic flexibility. I couldn't even predict if they'd shed body fat more slowly or quickly. (Slowly because their calorie deficits are smaller or faster because they maintain their TDEE and BMR.)
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Old 01-20-2014, 08:10 AM   #24
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for some crazy strange reason, i am one of those that get super super hungry. for me, there are different types of hunger. i try to keep my DD's to the high 200's on most days. that is a grumbly tummy, hungry but just do something else, kind of hunger. but the post exercise hunger for ME is that - headache, OMG i think i am going to throw up, gotta sit down, type hunger. probably has something to do with blood sugar and what not. i very seldom eat back all my calories but i do tend to eat up to 500/550 on a work out DD.

i definitely seem to be in the minority on this one. i wonder why??
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Old 01-20-2014, 11:24 AM   #25
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Some of you might remember my weird experience when I recalculated my JUDDD calories to a lower up day number, did very low DDs, and increased exercise, and was strict for a month, and the scale did not move the whole month. Looking back, it's very possible that I was losing fat while gaining muscle, but I got frustrated. I consulted Dawn, and she suggested I try going into maintenance mode for awhile. So the next month, I upped my UD calories to where they had been and increased my DD calories to 700 and had the best month ever since my early days of JUDDD. I don't know how to explain that, and wouldn't want to draw any conclusions, because sometimes the scale just doesn't make sense.

I think this is something everyone has to figure out for themselves by figuring out what works for them for losing and feeling good. I love hearing what works for other people, but the same thing doesn't always work (or feel good or doable) for people of different personalities/lifestyles/bodies.

Many fitness trainers feel strongly that reducing your calories as low as many people do when dieting is not a good thing for metabolism and body composition. I'm hoping on JUDDD that the up days take care of that.
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Old 01-20-2014, 12:00 PM   #26
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Hi BB! The JUDDD BUDDDs have taken good care of you already, I see. I haven't ever added back my exercise calories, per se, but I have allowed a little more protein and calories when I was exercising pretty strenuously. By that I mean 3-4 Tabata workouts per week. That stuff is intense. Short but intense. I prefer to keep to my calculator calories though. I think Yennie nailed it in her posts.

Good luck!
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Old 01-21-2014, 06:53 PM   #27
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I think Mike might be one who would disagree with not upping your calories post workout. I have had low and high DDs and seem to lose about the same, regardless. I have had high DDs recently while LCing and it doesn't seem to affect weight loss, but I'm thinking that it's water weight that I've held onto from eating lots of carby food for months...

It's something you'll have to experiment with, and maybe you'll be able to start your own "advice thread" after you try it (or not).
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Old 01-21-2014, 09:05 PM   #28
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I think Mike might be one who would disagree with not upping your calories post workout. I have had low and high DDs and seem to lose about the same, regardless. I have had high DDs recently while LCing and it doesn't seem to affect weight loss, but I'm thinking that it's water weight that I've held onto from eating lots of carby food for months...

It's something you'll have to experiment with, and maybe you'll be able to start your own "advice thread" after you try it (or not).
I wish I could say that JUDDD sees no gender but... I would argue that Mike, being male, would not be the best model for this question, per se.

We've acknowledged hundreds of times over the difference (ease?) with which men lose compared to women. I think this would be one of those places where gender differences are at work.
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