Spike Day Understanding

CorinthiaB

I am thinking about doing a spike day or two. I need clarification on what it is I will actually do. Here is my typical day. I eat 1450 calories a day this is with a 1000 deficit to maintained that would mean I eat 2450 calories. I typically burn around 500 calories per exercise session. I try to eat back most of my exercise calories. This is what I am proposing. Monday thru Friday, I will eat my 1450 calories plus exercise and on Saturday and Sunday, I will eat 2175 with no exercise. Is this right?

BellydanceBliss

id like more understanding myself on this great question

Faye_Anderson

bump

2hungariangirls

bumping for answer too

taso42

Go here: http://www.myfitnesspal.com/groups/home/33-spike-84

Diary_Queen

I just got the Spike Diet eBook and the amount of calories needed are on a weekly system with 3 days of RMR - 500 calories, 3 days @ RMR and 1 day at RMR x 2. There's a math formula to calculate your RMR and how much it changes depending on how often you work out.

If you're looking for a one time shot, that sounds like an ok number. If you want to be a Spike Diet person, you need to do the calculations and follow accordingly.

CorinthiaB

Bump!

CorinthiaB

Bump! I am really trying to understand this.

CorinthiaB

According to Harris Benedict my BMR is 1992. My current calorie target is 1450 calories a day. I normally burn about 500 calories when I exercise. So to do spike days, I would eat 1450 calories plus any calories burn not exceeding 1992 calories. On my spike days, Saturday and Sunday, I would eat 2988-3984 calories. Please provide feedback.

THanks!

Russellb97

According to Harris Benedict my BMR is 1992. My current calorie target is 1450 calories a day. I normally burn about 500 calories when I exercise. So to do spike days, I would eat 1450 calories plus any calories burn not exceeding 1992 calories. On my spike days, Saturday and Sunday, I would eat 2988-3984 calories. Please provide feedback.

THanks!

Just do one Spike Day, and for you a good number would be 3,300-3,800, that should give you a surplus for the day. Take the day off from exercise but hit it hard the day after.

During the week it would be 3 high days, 1992
3 low days at 1492(like Columbus ) calories

With your BMR, exercise, and only eating 1450 calories a day, how much weight are you currently losing? You are in a pretty good sized deficit.

CorinthiaB

According to Harris Benedict my BMR is 1992. My current calorie target is 1450 calories a day. I normally burn about 500 calories when I exercise. So to do spike days, I would eat 1450 calories plus any calories burn not exceeding 1992 calories. On my spike days, Saturday and Sunday, I would eat 2988-3984 calories. Please provide feedback.

THanks!

Just do one Spike Day, and for you a good number would be 3,300-3,800, that should give you a surplus for the day. Take the day off from exercise but hit it hard the day after.

During the week it would be 3 high days, 1992
3 low days at 1492(like Columbus ) calories

With your BMR, exercise, and only eating 1450 calories a day, how much weight are you currently losing? You are in a pretty good sized deficit.

It depends. Some weeks I will lose 2lbs then I will have those weeks where I will lose .2lbs. That is why I am trying to do something to shake things up.

CorinthiaB

Last question/thought@Russell. I am trying to make sure I truly understand spiking. On my high and low days, do I make sure my net equals my high of 1992 and my low is 1492? Or is this my total calories consumed regardless what my net maybe.

Russellb97

Last question/thought@Russell. I am trying to make sure I truly understand spiking. On my high and low days, do I make sure my net equals my high of 1992 and my low is 1492? Or is this my total calories consumed regardless what my net maybe.

Don't worry about the "net" amounts, 1492-1992 are the calorie goals.
IMO, estimating calories burned through exercise and activity is too inaccurate to use as a guide of how many calories to consume.

I use the expenditure estimates to have an idea of how much weight one could lose but I wouldn't trust them in my calorie goals. Also because of Spike Days I never worry about starvation mode.