Cheatography

# Operation Super Juice Cheat Sheet by Fitdro

How to Lose That Unwanted Pulp

### Basics

 You lose weight by consuming less calories than your body needs. This is known as creating a Calorie Deficit. To do this you need to know how many calories your body needs on any given day and eat less than that amount. YOUR MAIN OBJECTIVE IS TO CREATE A DAILY CALORIE DEFICIT. A calorie is a calorie. There is no such thing as "­­fa­t­t­en­­ing­­" food. Whether you get your calories from pure sugar or pasta does not matter in terms of fat loss. All that matters is calorie deficit. This is why you can eat mcdonalds and still lose weight. It just isn't ideal from a health standp­oint. The best way to start is to find out how many calories your body needs just to maintain it's weight excluding exercise. Then add calories burned via exercise to that number. This is your baseline and I've already done it for you. Yours is 1650 calories burned if sedentary. If you want to know how I did it read the box below. I recommend just reading the box on the right for now so you don't get mindfu­cked.

### Figuring out your baseline calorie requir­ements

 The most accurate formula takes into account your lean body mass or LBM which is your bodies weight excluding fat. Since we don't know your exact body fat percent we can guesst­imate based on your frame size and height using this calcul­ator: http:/­/ww­w.h­eal­ths­tat­us.c­om­/ca­lcu­lat­e/l­ean­-bo­dy-­mass. You take this number, convert it into KG with google, and plug it into the formula to find out your BMR: BMR = 370 + (21.6 x Lean Body Mass(kg). Now you multiply the number you get by 1.2 to find out how many calories you'd burn if you were sedentary all day. Now you can calculate how many calories you burn on any given day based on how active you were. Do this by adding in calories burned via exercise to the number above. Use the calcul­ators and resources in the "­Exe­rci­se" section of the cheat sheet to calculate calories burned via exercise.

### Guidelines

 Create a calorie deficit of up to 1000 calories a day by a combin­ation of eating less and exercising more. Count how many calories you eat. I recommend 1000-1300 Calculate how many calories you burn from exercise on any given day. I recommend 30 minutes of cardio at 150 bpm (or more) plus walking. Subtract Your calories eaten from your calories burned to find your calorie deficit. There are 3500 calories in a pound of fat. Get most of your calories from foods and not liquids. Drink plenty of water to fill you up and stay hydrated. Eat plenty of proteins healthy fats (non saturated)

### Baseline Calories Per day

 Baseline 1650 calories
Your baseline is how many calories your body needs if you are sedentary. Add calories burned via exercise to this number to determine how many calories you burned in total that day.

 Your goal for your diet is simply to eat less calories than your body burned that day to create a calorie deficit. Eat as healthy as you can making sure to get plenty of protein and healthy non saturated fats to fill you up.

### Exercise

 Add all cals burned to: 1650 For cardio: http:/­/ww­w.s­hap­ese­nse.co­m/f­itn­ess­-ex­erc­ise­/ca­lcu­lat­ors­/he­art­-ra­te-­bas­ed-­cal­ori­e-b­urn­-ca­lcu­lat­or.aspx For walking: http:/­/ca­lor­ies­bur­ned­hq.c­om­/ca­lor­ies­-bu­rne­d-w­alking/
To calculate your cals burned from cardio, you need to know your average heart rate during that activity. Use the cardio calculator above and fill out the form using your average heart rate per minute. If you're going to the gym use the heart rate monitors. Otherwise while you are working out you can stop and count your heart rate for 10 seconds then multiply it by 6 to find out your heart rate per minute.

The higher your heart rate during your workout, the more calories you will burn.