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Old 01-20-2014, 03:53 PM   #1
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Activity level on the JUDDD calculator.

I do two workouts everyday but they aren't what I would call intense just weights and cardio for about 90 minutes total. The JUDDD calculator lists hard activity as 6-7 days a week so what should I claim as my activity level? It seems as though the calculator is going by the amount of days and not so much intensity. I just don't want to over estimate or under estimate. thanks
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Old 01-20-2014, 03:58 PM   #2
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The thinking of most of the long-term JBs is not to add any activity into the calculator. However, there are a few who believe you need those extra calories (when you work out regularly). I have no advice except to try adding what you believe is appropriate according to the calculator and go from there. If it results in weight gain or a stall, then you know you need less.
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Old 01-20-2014, 04:08 PM   #3
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Quote:
Originally Posted by Librarygirl View Post
The thinking of most of the long-term JBs is not to add any activity into the calculator. However, there are a few who believe you need those extra calories (when you work out regularly). I have no advice except to try adding what you believe is appropriate according to the calculator and go from there. If it results in weight gain or a stall, then you know you need less.
Okay I will experiment then, thanks.
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Old 01-20-2014, 04:09 PM   #4
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I agree with Cindy. I'm working out hard every other day with weight lifting and cardio. But I'm choosing the no activity option when calculating my calories and staying at 20%.

I have found in the past that when I "eat back" my exercise calories burned I just maintain and do not lose weight.

Everyone is different though. So you have to just try it and see what works for you.

You might want to choose the moderate exercise option for a couple of weeks. If you are losing fine, that's great and you can stay there. You want to be able to eat as much as you can and still lose.
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Old 01-20-2014, 04:13 PM   #5
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Post 20 in this recent thread about DDs and exercise calories might have some relevant observations.

LG and YamYam are spot on. If you select a particular intensity level and eat to it and lose, then that's correct for you. If you plateau for several weeks, then you might need to adjust your intake (after making sure that your metabolism has had time to adapt to the new regime). Similarly, if you gain, you might need to drop down an intensity level in kcal estimate and try again.

I have no idea whether this is true of you but it seems to be true that if people have been overweight/obese for lengthy periods (typically since childhood) or have lost/regained weight a number of times - then according to Dr Barbara Berkeley there may be metabolic differences that make them so much more efficient at using kcals that they don't burn as many as 'normal weight' people, even when active.
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Old 01-20-2014, 04:52 PM   #6
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Just read the thread, thanks!
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Old 01-20-2014, 05:05 PM   #7
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I never eat back exercise calories.
I used to work out 3-4x per week, but am now working at 5-7x doing cardio and weights. I'm not adding back even though on UD I have a 400 calorie deficit and on DD I have a 1700 calorie deficit.

I will reassess at the 4 week point.
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