spike diet question

[Justin elicer]

Hi guys I have been trying to loose weight following my own diet ideas but in 6 months I have lost only 10 pounds which is nothing, so I started looking online for the diets with highest reviews and spike diet is on the top three, my question for you is if a regular person can do diet or this is more for people who does body building, thank you.

 

[stevesmi]

i think the spike diet is where you cheat twice a week (ice cream/pizza/burgers) and eat clean the rest of the week

to be honest it is something for fat people to feel better about themselves. i don't think an athlete has any business doing such a silly diet

if you want to lose weight you do a 500 calorie deficit per day consistently, take n2slin before meals and take cardarine from sarms1 before workouts.

you will lose weight doing that.

 

[MasonicBodybuilder]

Keep things very simple when trying to lose fat. Use a TDEE calculator to determine how many calories you burn each day. Eat 500 less than that and exercise 5 days per week. I would use something like myfitnesspal app to track your calories. If you do that consistently you will lose weight.

 

[muskate]

None of these magic diet programs work. What does work is a proper nutrition program that puts you in a calorie deficit.

The laws of thermodynamics will always apply. It basically works like this
body weight = calories in - calories out

To loose body weight, you need to burn more calories then you consume. Simple as that.

Check out this video I made on how to calculate your calorie, protein, fat and carb intake based on your goals -> https://www.evolutionary.org/forums...s/nutrition-101-carbs-proteins-fat-46427.html


A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).


Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes


Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.