Russ Branjord's Spike Day

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  • 4theking
    4theking Posts: 1,196 Member
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    Ok how about for me? 5'4" 176lbs, 30 year old F....1,200 allowance + 500 for exclusively breastfeeding? I am currently not working out as I had surgery and am waiting for the all clear from my Dr.

    I would have you spike at 2500. Increase to 3,000 when you start exercising.
  • xraychick82
    xraychick82 Posts: 10
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    Ok how about for me? 5'4" 176lbs, 30 year old F....1,200 allowance + 500 for exclusively breastfeeding? I am currently not working out as I had surgery and am waiting for the all clear from my Dr.

    I would have you spike at 2500. Increase to 3,000 when you start exercising.


    My BMR is 1,508 if that means anything
  • 4theking
    4theking Posts: 1,196 Member
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    Where can I find this e-book?

    I am on a 2100 cal diet but am usually 600-700 under daily. What would my spike be??

    E book can be found at spike84.com. I would need to know your bmr to help.

    Totally new here so.. what is a bmr?


    There is a calculator under the tools tab.
  • 4theking
    4theking Posts: 1,196 Member
    Options
    Ok how about for me? 5'4" 176lbs, 30 year old F....1,200 allowance + 500 for exclusively breastfeeding? I am currently not working out as I had surgery and am waiting for the all clear from my Dr.

    I would have you spike at 2500. Increase to 3,000 when you start exercising.


    My BMR is 1,508 if that means anything


    I already calculated yours on the info you gave!
  • joellevh
    joellevh Posts: 27 Member
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    Where can I find this e-book?

    I am on a 2100 cal diet but am usually 600-700 under daily. What would my spike be??

    E book can be found at spike84.com. I would need to know your bmr to help.

    Totally new here so.. what is a bmr?


    There is a calculator under the tools tab.

    ah, thanks! Mine is 1,972 :) Is the book worth buying?
  • swilk627
    swilk627 Posts: 245 Member
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    I'm intrigued by this too! Is it best to have an established pattern of losing before implementing a spike day? I've only been tracking/exercising for a month. I'm down 6 pounds out of 25 I want to lose. I'm 5'2" and my goal weight is 125. My BMR is around 1400.
  • 4theking
    4theking Posts: 1,196 Member
    Options
    Where can I find this e-book?

    I am on a 2100 cal diet but am usually 600-700 under daily. What would my spike be??

    E book can be found at spike84.com. I would need to know your bmr to help.

    Totally new here so.. what is a bmr?


    There is a calculator under the tools tab.

    ah, thanks! Mine is 1972 :) Is the book worth buying?

    It's a good read but the choice is yours. I would set you at 1900 for six days and 3800 for spike day. Some people don't like eating that much in one day. You could choose to spread it over 2 days if you wanted. Works great for the weekend. In that case you could do 1900 for five, 2700, and 3000.
  • Twinsmama75
    Twinsmama75 Posts: 76 Member
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    This is so interesting!! My husband and I both have been exercising everyday, staying right around or under a bit, of our calorie goal and we aren't losing anything :( Some days we eat back our exercising calories, sometimes not. We both are feeling a bit let down that our work isn't showing on the scale. Perhaps this would work for us? Could you give me some suggestions???

    Me: 5'6
    170 lbs
    1520 calorie goal per day
    GW: 135-140 lbs

    Husband: 6'2
    242 lbs
    1890 calorie goal per day
    GW: 215 lbs

    Is the BMR the same as the calorie goal? Sorry, I'm new to the abbreviations! :)
  • 4theking
    4theking Posts: 1,196 Member
    Options
    This is so interesting!! My husband and I both have been exercising everyday, staying right around or under a bit, of our calorie goal and we aren't losing anything :( Some days we eat back our exercising calories, sometimes not. We both are feeling a bit let down that our work isn't showing on the scale. Perhaps this would work for us? Could you give me some suggestions???

    Me: 5'6
    170 lbs
    1520 calorie goal per day
    GW: 135-140 lbs

    Husband: 6'2
    242 lbs
    1890 calorie goal per day
    GW: 215 lbs

    Is the BMR the same as the calorie goal? Sorry, I'm new to the abbreviations! :)

    Do not eat back exercise calories. For you eat 1400 for six days, spike day eat 2800. For your husband have him eat 2000 for six days and 4000 on spike day.
  • 4theking
    4theking Posts: 1,196 Member
    Options
    I'm intrigued by this too! Is it best to have an established pattern of losing before implementing a spike day? I've only been tracking/exercising for a month. I'm down 6 pounds out of 25 I want to lose. I'm 5'2" and my goal weight is 125. My BMR is around 1400.

    It doesn't matter when you implement it. I would set you at 1400, 2800 on spike day. Do not eat exercise calories.
  • k1mcat
    k1mcat Posts: 68
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    Bump
  • Lolamako
    Lolamako Posts: 89 Member
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    Just here to mark the thread so I can reference it later :)
  • joellevh
    joellevh Posts: 27 Member
    Options
    Where can I find this e-book?

    I am on a 2100 cal diet but am usually 600-700 under daily. What would my spike be??

    E book can be found at spike84.com. I would need to know your bmr to help.

    Totally new here so.. what is a bmr?


    There is a calculator under the tools tab.

    ah, thanks! Mine is 1972 :) Is the book worth buying?

    It's a good read but the choice is yours. I would set you at 1900 for six days and 3800 for spike day. Some people don't like eating that much in one day. You could choose to spread it over 2 days if you wanted. Works great for the weekend. In that case you could do 1900 for five, 2700, and 3000.

    Thank you! I will try it this week!!
  • cigarzzz
    cigarzzz Posts: 37
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    Hi,
    would like some help please, very interested:

    Me 6" 0"
    294 lbs
    1860 calories per day
    GW 185 lbs

    thank you in advance
  • Smuterella
    Smuterella Posts: 1,623 Member
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    Me too, I'm always interested in new methods

    5'6''
    130 lbs
    BMR 1296
    currently eating to 1380 and eating back exercise calories of 250 to 350 per day
    only around 10lbs to lose
  • sarahc0714
    sarahc0714 Posts: 49
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    I am so interested in starting but want to make sure I have the right numbers. My daily cals are set at 1200 so I net around 800 when I don't eat cals back. What should I spike at?

    5'4"
    190
    BMR 1500ish

    You really should start some kind of group for this :)
  • 4theking
    4theking Posts: 1,196 Member
    Options
    Hi,
    would like some help please, very interested:

    Me 6" 0"
    294 lbs
    1860 calories per day
    GW 185 lbs

    thank you in advance

    Set your daily calories to 2200 and spike at 4000-4500.
  • 4theking
    4theking Posts: 1,196 Member
    Options
    Me too, I'm always interested in new methods

    5'6''
    130 lbs
    BMR 1296
    currently eating to 1380 and eating back exercise calories of 250 to 350 per day
    only around 10lbs to lose

    1200 for six days, 2500 on spike day. Don't eat back exercise calories.
  • 4theking
    4theking Posts: 1,196 Member
    Options
    I am so interested in starting but want to make sure I have the right numbers. My daily cals are set at 1200 so I net around 800 when I don't eat cals back. What should I spike at?

    5'4"
    190
    BMR 1500ish

    You really should start some kind of group for this :)

    1500 for six days, spike day at 3,000. Don't eat exercise calories. There is already a group called spike84.
  • jewelswye
    jewelswye Posts: 49 Member
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    bump for later

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