All you need to do to calculate your personal calorie intake levels is to go to the log book and find the “Diet Calculators” worksheet.
You will use these calorie levels throughout the program. You will need them at every weekly assessment. This will help you decide to increase calories for the upcoming week.
Simply enter your lean mass in the yellow highlighted cell in the “Diet Calculators” worksheet.
The worksheet will calculate your personal calorie levels for you.
I want you to take the results from that worksheet and enter them into your printed log book.
Calorie level 0 is equal to maintenance meaning this is the number of calories you would need to stay at the same body weight.
0 = _________________
1 = _________________
2 = _________________
3 = _________________
4 = _________________
5 = _________________
Make sure you have your calorie levels calculated before beginning this program. Calorie intake is VERY important, and controls your results. Not having your calorie levels before starting would be a HUGE mistake.