I usually eat around 1500 calories
How do you know what you should have on an UP day vs a down day?
what are the common ratios for IF ? carbs/fat/protein
I'm usually around 65-70 fat/ 5-10 carbs/ 25 protein
did you just say I don't have to do such low carb??!! I COULD KISS YOU!! haha
I ate a yam the other day and upped my carbs to 45 a day and i felt SO much better then at 20 carbs a day.
I didn't lose weight on 20carbs a day either. thanks for the LINK!
up: 2100 down: 425
Last edited by Yoga11; 04-17-2013 at 12:26 PM.
Hi Yoga11, welcome! Yes, I used the calculator from the link that eKatherine posted. It gave me a ballpark figure to work with. I tend to eat slightly over the down day calories, most down days, but I can't seem to eat all the up day calories they recommend. We have quite a few people posting on this thread, and each of us is doing this in a slightly different way, lol. I'm sticking mostly to primal low carb, but I am less strict on my down days with that. Up days are mostly primal low carb high fat (which may be why I'm not so hungry on my up days).
My current diary: http://www.marksdailyapple.com/forum/thread100765.html
My original diary: http://www.marksdailyapple.com/forum/thread77760.html
Created by MyFitnessPal.com - Free Calorie Counter
So, up and down days is just another way. Eating window is another way, that can also be added in with the un&down days.
with the "eating window" way... how do you know what calories you should be eating IF you are NOT also adding in the Up and Down
yoga~welcome! i eat 65% fat/25 %protein/ 10 %carb always ,be it up day or down day. thats the beauty of it nothing has to change except one day is low calorie, one day is high calorie.
252dip~ an easy way to make it to your ud cals would be adding an extra tbsp of butter to something or more cream in your coffee, i always find planning my meal the day ahead and totaling it on myfitness pal helps too. though i have the opposite problem i could easily over eat on an ud!
of course right as im taking my daughter to pre-k a hail storm starts, i got soaked from head to toe and couldnt walk the track at the gym because my shoes felt like giant sponges! got home into time to change to something dry scarf down lunch and now im headed back out the door to go pick her up. crap day!
High weight: 263.8 lbs
Primal start weight 1/26/13: 233 lbs
ADF start weight 10/12/15 : 188.2lbs
Current weight: 177.6 lbs
Goal: 145 lbs