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Troubleshooting - Nailing down the numbers (heybales spreadsheet)
08-19-2013, 09:53 AM (This post was last modified: 01-28-2014 05:10 PM by Kiki.)
Post: #1
Information Troubleshooting - Nailing down the numbers (heybales spreadsheet)
A few people have had a hard time finding out how to figure out their "sweet spot" numbers, so I am posting some tools here for reference.

Please keep in mind that EM2WL does NOT recommend deficits of 20% or more. We prefer to stay around 10-15% in order to minimize muscle loss. There are sites that we may recommend that (like Scooby calculator) that offer these higher percentages, but we recommend starting with the lowest possible deficit necessary. Your body will adjust to the deficit after a time of eating less, and if that happens too soon, then you will have to lower even further to see results, starting on the slippery slope. So please remember to use all tools with these guidelines in mind. Higher deficits are at your own risk.

As a reminder, a few calculators that we recommend to give you numbers to start out with:
http://scoobysworkshop.com/calorie-calculator/
http://www.fat2fitradio.com/tools/

If you're into numbers, you may want to try the spreadsheet created by MFP member heybales. Those that are really into the math, and can't take not having exact calculations, seem to have success with nailing down their numbers using it.

The Multi-tab Heybales spreadsheet download are here:
https://docs.google.com/spreadsheet/ccc?...W9wZWloeUE

Extra info on the spreadsheet (update changelog and tips on how it works) can be found here):
http://www.myfitnesspal.com/topics/show/...-hrm-zones

Please remember that, while you may feel that having "exact" numbers will make the magic happen for you, the real magic occurs when you are set FREE from a life of bondage to the numbers. We only recommend calculators at the start of the journey (or when switching various workout "phases") to give you a frame of reference to work with, and as a teaching tool to realize how much you SHOULD be eating. We do not recommend using calorie counting methods as a crutch or tool of bondage that has to be exact/causes undue stress. The focus of EM2WL is to free you from the mindset of tracking every morsel, or blindly following a prescribed "diet" plan, and move you into a place of understanding HOW to eat and *live.*

SN: Neither the creators of EM2WL, nor the official Team EM2WL members have ever used the spreadsheet (although we can understand the value for those that desire to).

Kiki (aka rambling )
EM2WL.com
My MFP Diary


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