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Law #2 - Determine How High
Your “Metabolism” is. More precisely put, determine
what your Basal
The amount of food you can eat; the amount of fat you'll lose; the amount of calories you burn while exercising; and the amount of water you'll drink is all based on your “metabolism.” So we need to find out what your “metabolism” is. Determine the amount of calories your body burns at rest, not counting the digestive system, to determine your “metabolism.” Your metabolism is more appropriately called your Basal Metabolic Rate (BMR). Your basal metabolic rate (also known as resting metabolic rate) is the amount of calories your body burns at rest, (such as when you’re watching television) in 24 hours, not counting the digestive system. It is directly proportional to the amount of muscle you have. For each pound of muscle you lose while on a diet, your BMR goes down 13.33 calories. Some books put this figure between 30 – 50 calories, but our formula shows that it is 13 1/3 calories.
Basal Metabolic Rate (BMR) = (13.33)(FFBM)
This is the formula for determining your BMR. We're the first ones to propose this formula, so you won't see this formula anywhere else, unless someone has copied it from us. Our formula takes into account the bone mass in the body, so that from the formula, if you gain or lose one pound of lean muscle, your BMR will go up or down 13.33 calories, respectively.
Using the formula, your BMR is: = (13.33)(FFBM) = (13.33)(228.75) = 3050
Since this calculation of BMR is based on fat free body mass, the formula is the same for men and women. You may have seen some diet books tell you to estimate your BMR by saying if you're a woman to take your current weight and multiply by 10, and for men to muliplty their weight by 11 (i.e. a man gets on a scale, sees 200, and multiplies by 11). This assumes an arbitrary body fat percentage for all men and all women. Using this faulty formula, all men weighing 200 pounds would have a BMR of 2200. Correlating our formula determining BMR, this faulty formula would estimate that all men weighing 200 pounds have a fat free body mass of 165, such that they are 17.5 % body fat, which isn't bad for someone just starting a diet. Similarly, with women who weigh 200 pounds, the formula assumes all women have a BMR of 2000, looking at the scale, a women weighing 200 pounds would have a lean body mass of 150, and be 25% body fat. Again, 25% isn't bad for someone just starting a diet. Your BMR is probably lower than this formula unless you presently have a lot of muscle. I believe that my formula for BMR is the most precise you'll see.
Note that on Table 2 at the bottom of the page that there are columns that show how many calories you can eat on each of three different days (low carb days, low fat days, and cheat days). Note that there are unexplained definitions at the top of the table:
“Thermal Effect Of Food”is the amount of calories it will take to digest the food.
“ Met Exercise” is the increase in your metabolism from working out lifting weights and doing cardio. If you don't exercise, you won't see this extra metabolic rise.
“ Met Rise
Other” (which equals
1/5 BMR) is the
combination of: (1) extra calories burned from
times per day as
opposed to the traditional
times per day (20%); (2)
green tea extract
supplement (20%); (3)
spicy foods and
times a week (5%);
drinking coffee or
cooled to 36
creatine (not included in
illustrated by Table
|Metabolic Rise||Your Metabolic Rise|
|Drinking Very Cold Water||
1/10 BMR = 1/10 (3050) = 305 cal.
|Eating 8 times per day||
1/25 BMR = 1/25 (3050) = 122 cal.
|Drinking Green Tea (includes effects from caffeine)||1/25 BMR = 1/25(3050) = 122 cal.|
|Eating Chili Peppers, salsa, cayenne pepper||
1/100 BMR = 1/100(3050) = 30.5 cal.
|Drinking Coffee and other caffeinated products||1/100 BMR = 1/100(3050) = 30.5 cal.|
“Activity” is based on a person who works on a computer all day, and the activity includes things such as taking showers, minimal walking to get places, and doing minimal things around the house such as cooking. If you’re a construction worker, or do a lot of house cleaning, you’re going to burn more calories than are in this column. The easy solution to this is that we don't recommend doing more than the 1.5 exercise sessions per day option, which is 60 minutes per day, due to all the extra activity you already do. However, we recommend the 60 minute program and nothing less for the fastest results.
Low Carb Day Calorie Allotment: BMR + 1/10 BMR buffer (to make sure you don't eat less than your BMR) = 1.1 BMR = 1.1 X 3050 = 3355
Low Fat Day Calorie Allotment: BMR + 1/10 BMR buffer + 1/10 BMR carb replenishment to replace energy levels via glycogen in muscles and liver and increase leptin levels = 1.2 BMR = 1.2 X 3050 = 3660
Cheat Day Calorie
BMR + 1/10 BMR activity +
thermal effect +
weights + 1/10 BMR metabolic rise from exercise
1/10 BMR extra to push you
into positive calorie
= 1.7 BMR = 1.7 X
|FFBM||BMR||Thermal Effect||Met Exercise||Met Rise Other||Activity||low carb day||low fat day||cheat day|
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