Step by Step Calorie Shifting Implementation

Step1

First, you need to calculate your caloric needs for a day and a week.
Use the following formula to help you calculate your BMR and your caloric needs

Women:

Formula 1)
65 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Formula 2)
% of BMR + BMR = daily caloric needs x 7 = weekly caloric requirement.

{% of BMR=20% (if you're sedentary), 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)}

Men:

Formula 1)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR
Formula 2)
% of BMR + BMR = daily caloric needs x 7 = weekly caloric requirement.

{% of BMR= 20% {if you're sedentary}, 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)}

Most people who aren’t avid exercisers fall into the 30% to 40% of BMR range.

Step2:

Next, you design your “shift” .
In order to design your “shift” you will first determine how often you will alternate caloric intake.

If you begin week one on a “two up and two down” plan, you will eat two days of “up” calories and two days “down”…the same principal applies for the “one up and one down” plan.

You should alternate your shifting program week in and week out to keep your body guessing – if you start the week on “2 up and 2 down”, next week eat “1 up and 1 down”.

IMPORTANT – Every 11 days, you will take two or three “cheat days” where you eat whatever you want. Your only rule is that you don’t eat yourself uncomfortable.
For example, if you leave the restaurant or dinner table saying “I ate way too much”, you broke the rule. Otherwise, just eat what you want!

When you restart your shifting plan following a “cheat period” – always start low …
For example, my week-to-week breakdown (1up 1 down start) would look like this:

Mon – 1610 cal,
Tues – 1100 cal,
Wed – 1550 cal,
Thurs – 1000 cal,
Fri – 1610 cal,
Sat – 1050 cal,
Sun – 1350 cal,

Week two:
Mon – 1600 cal,
Tues – 1560 cal,
Wed – 1000 cal,
Thurs – 1090 cal,
Fri – CHEAT,
Sat – CHEAT,
Sun – CHEAT.

Week three:
Monday – 1000 cal,
Tues – 1600,
Wed – 1100,
Thurs – 1610,
Fri – 1050 cal,
Sat – 1560,
Sun – 1060 …

And so on.

Step3:

After you've done this, you need to establish what kinds of foods you can eat and how many calories are in each per serving.
There are countless online sources for helping you choose the right foods.
Your calorie shifting program DEPENDS on eating the right foods. Your cheat days will allow you to keep a nice variety of "junk" in your diet and keep you from burning out ... but during the 10 days before you cheat, you need to be pretty selective.

Step4:

If you'd rather not take the time and do the work, there are online sources to purchase the plan and have EVERYTHING calculated for you.
The purpose of this program is to reprogram your metabolism and get you to your maximum fat burning potential. It's unlike any diet I've tried and I've made it a lifestyle choice - give it a shot, you'll be happy you did!

Try out this New Diet Plan At Fat Loss 4 Idiots.