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Diet Cheat Day for use while staying at hotels & inns and to use before parties for someone with a "metabolism" or basal metabolic rate (BMR) of 2600 calories per day This travel/party diet modification has a cheat day. For cheat days on this travel/party diet modification, you eat 6/10 BMR, which is 3/5 BMR or 1560 calories for the restaurant or party feast. You get to have a cheat day once every eight days. Also, you need to lift weights for 45 minutes just before the feast, with the workout ending within an hour of the feast (the sooner the better) taking into consideration that you need to take a shower, dress and get ready, and drive or walk to the restaurant or party. Basically, as soon as you're done lifting weights you need to get ready and get to the restaurant or party without delaying, and start eating as soon as possible.Suggested Eating Times for your 6 meals and the amount to eat, based on waking at about 6:30 AM, getting ready for the day, then eating at 7 am (don't do cardio exercise on a cheat day). You also go to bed at 10 PM: Breakfast: 7 AM have 2/5 BMR or 1040 calories Snack #1: 10 AM have 1/10 BMR or 260 calories Lunch: 1 PM have 2/5 BMR or 1040 calories Snack #2: 4 PM have 1/10 BMR or 260 calories Weights Workout: 5:30-6:15 Dinner: 7 PM have 3/5 BMR or 1560 calories Snack #3: 10 PM have 1/10 BMR or 260 calories Note: If you can't or won't lift weights 45 minutes before the feast on a cheat day, you MUST cut 3/10 BMR off the diet, so for example, you could cut your dinner in half from 3/5 BMR or 1560 calories to 3/10 BMR or 780 calories; or you could cut 1/10 BMR or 260 calories from each of breakfast, lunch or dinner, among other possibilities. |
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