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ok i have bought the book,and read it and now i have some questions 
first of all i 23,182cm tall and 97kgs at 17% body fat. i am looking to get down to about 7% body fat.
now i've been consuming 2750 calories daily,at a 36%protein:42%carbs:22% fats. ratio and i have been doing 30min walking 5 days a week for 30mins. 5km and hour at 15% incline. i train on a 5day split programme. Monday Back : Tuesday :chest : Wednesday legs: Thursday shoulders: friday arms but now i dont seem to be loosing anymore fat at the moment.
i have read the book and have got questions. if i am doing 30mins cardio 5 times a week and training for 45-60mins daily does that mean i am in the very active catagory?(working out BMR does t his mean i have to multiply by 1.75?) or can i work out my calories by going for the moderately active (1.55) and still carry on doing my cardio??
second of all can i do the zig zag dieting method on my +/- 40:40:20 split of macro nutrients? for instance do 3 days 2800cals and then do 1 day of 3300 cals at the same 40:40:20 split? or do i have to do 50% protein :30% carbs 20% fats for 3 days in order for this to be effective?
can some one help me here by working out my macro nutrients for 3 days and then my high day on day 4 as i am busting my ass and not getting the results i want!!
working it out at my current weight and activity i should be consuming 3346 calories to maintain if i use the formula given and an activity level of 1.55 but if i have to use the 1.725 seeing that i may be deemed very active with the amount of cardio and weight training i am doing that means i should be consuming 3725 calories to maintain my body weight...now u see this is where i am confused. in order to do zig zag dieting should i consume 3346 calories on a high day and 2846 calories for 3 days then back to 3346 for 1 day or do i do 3725 calories for 1 day and then 3200calories for 3 days?
please not i have just increased my level of intensity in my cardio,i used to walk for 30mins at a 10% incline at 5km an hour, i am now walking at a 15% incline.
please help a brother out with this coz i am super confused right now!!
first of all i 23,182cm tall and 97kgs at 17% body fat. i am looking to get down to about 7% body fat.
now i've been consuming 2750 calories daily,at a 36%protein:42%carbs:22% fats. ratio and i have been doing 30min walking 5 days a week for 30mins. 5km and hour at 15% incline. i train on a 5day split programme. Monday Back : Tuesday :chest : Wednesday legs: Thursday shoulders: friday arms but now i dont seem to be loosing anymore fat at the moment.
i have read the book and have got questions. if i am doing 30mins cardio 5 times a week and training for 45-60mins daily does that mean i am in the very active catagory?(working out BMR does t his mean i have to multiply by 1.75?) or can i work out my calories by going for the moderately active (1.55) and still carry on doing my cardio??
second of all can i do the zig zag dieting method on my +/- 40:40:20 split of macro nutrients? for instance do 3 days 2800cals and then do 1 day of 3300 cals at the same 40:40:20 split? or do i have to do 50% protein :30% carbs 20% fats for 3 days in order for this to be effective?
can some one help me here by working out my macro nutrients for 3 days and then my high day on day 4 as i am busting my ass and not getting the results i want!!
working it out at my current weight and activity i should be consuming 3346 calories to maintain if i use the formula given and an activity level of 1.55 but if i have to use the 1.725 seeing that i may be deemed very active with the amount of cardio and weight training i am doing that means i should be consuming 3725 calories to maintain my body weight...now u see this is where i am confused. in order to do zig zag dieting should i consume 3346 calories on a high day and 2846 calories for 3 days then back to 3346 for 1 day or do i do 3725 calories for 1 day and then 3200calories for 3 days?
please not i have just increased my level of intensity in my cardio,i used to walk for 30mins at a 10% incline at 5km an hour, i am now walking at a 15% incline.
please help a brother out with this coz i am super confused right now!!
