about Eat Stop Eat is that there is the equivalent of two days a week where you don t have to worry about what you eat.

Brad Pilon 1

! For many people, the best thing about Eat Stop Eat is that there is the equivalent of two days a week where you don t have to worry about what you eat.! However, this still means there are 5 days were you do have to eat, and while my advice in Eat Stop Eat is to simply eat responsibly, many people need more direction that this! So this is my explanation of how to eat when you are not fasting. 4

! The first 3 chapters explain the science behind my recommendations, if you want to jump right into the diet program start on page: 43 5

! To figure out how many calorie you need to eat to lose weight, you first need to understand what makes up your Metabolic rate.! Your metabolic rate determines how many calories you need to eat in a day.! To understand your Metabolic Rate you need to understand its relationship with your Lean Body mass. 6

! Basically Lean Body Mass is everything in your body that is NOT fat.! Scientifically, Lean body mass is made up of structural and functional elements of your body, including: cells, body water, muscle, bones, and other body organs such as the heart, liver and kidneys.... basically the sum of everything other than fat in your body. 7

! Your LEAN BODY MASS is the main determinant of how many calories you burn in a day, not including exercise.! This is called your resting metabolic rate (RMR)! This equation is used to calculate your RMR: RMR = (21.6 x LBM[kg]) + 370* *Katch-McArdle formula 8

! Despite the fact that the human body can vary in weight by a massive amount, a persons lean body mass if relatively fixed at a given height.! By studying large groups of people we can figure out the normal range of lean body mass that a person can expect to have.! When we graph this data, we get something that is called a normal distribution.! This is a way of looking at averages, and how far a group of people can move away from that average. 9

! A normal distribution can be used to describe any variable that clusters around a mean.! For example, the heights of adult males in the U.S. are roughly normally distributed, with a mean of about 70 inches.! Most men have a height close to the mean, though a small number of outliers have a height significantly above or below the mean 10

! Basically, it looks like a Bell 11

! The average height for adult men in the U.S. is about 70 inches (For women it is 64 inches), We call this the Mean.! The standard deviation (SD) is around 3 inches for men, and 2.5 inches for women.! This means that most men (about 68 percent), fall within one Standard Deviation of the mean (67 73 inches), as do most women (61.5-65.5 inches).! Whereas almost all men and women (about 95%) fall within two Standard deviations of the mean (64 76 inches for men and 59-68 inches for women). 12

Almost 70% of all U.S. Men As extremely rare as it is, we all probably know someone In this range! 5 1 5 4 5 7 5 10 6 1 6 3 6 6 The Mean Most of the population falls somewhere along this continuum. 13

So what do:! Normal Distributions,! Means! Standard Deviations and! Height! Lean Body Mass Have to do with how many calories you need to eat to lose weight? The Answer? Almost EVERYTHING 14

! For a fixed height Lean Mass is Normally Distributed! Meaning most people are in the middle, with outliers to the far left and far right of the curve.! With a Standard Deviation of Approx 7 pounds for men within two Standard Deviations of Average height and a standard deviation of Approx 4 pounds for women.! This means that if you are a man between 5 4 and 6 3 or a woman between 4 11 and 5 9 you will fall into these rules. 15

Most men who workout are somewhere in here Max Potential for 98% of the population Some Pro athletes and other genetic freaks 127 lbs. 134 141 lbs. 148 155 lbs. 162 170 lbs. 16

AKA The rule of Sevens: For MEN:! For every inch in height above the mean height add 7 pound to the mean lean body mass.! For Every inch in height below the mean height subtract 7 pound from the mean lean body mass.! The Standard Deviation remains as 7 pounds for the heights between 5 4 and 6 3 (Think 7 up or down and 7 over.) For WOMEN:! For every inch in height above the mean, add 3 pounds to the mean lean body mass.! For every inch in height below the mean, subtract 3 pounds from the mean lean body mass.! The Standard Deviation remains as 4 pounds for the heights between 4 11 and 5 9 (Think 3 up or down and 4 over.) 17

Most men who workout are somewhere in here Max Potential for 98% of the population Some Pro athletes and other genetic freaks 162 lbs. 169 lbs. 167 lbs. 183 lbs. 190 lbs. 197 lbs. 204 lbs. 148 lbs. + 35 lbs. (7 lbs for each inch above 5 10 ) The rule of Sevens illustrates why a 6 3 man will almost always carry more lean mass than a 5 10 man 18

! If LBM only varies by about 40 pounds in a large group of men And RMR = (LBM x 21.6) + 370 And! EVEN if we assume that every ounce of that lean body mass is highly metabolic tissue Then Resting metabolic rate would range from about 2,000 to about 2,400. 19

! It doesn t matter if you are skinny or extremely muscular!! AND, since fat has almost no metabolic cost, it also doesn t matter if you are overweight!! Bottom line, a skinny person, a lean person, a muscular person and obese person of the same height have a resting metabolic rate within 500 Calories of each other. 20

! At a given height, the average Caloric needs of men of the same height will vary by a MAXIMUM of about 500 Calories.! At a given height, the average Caloric needs of women of the same height vary by a MAXIUM of about 300 Calories! AND, since fat mass has almost no caloric need, this leads to the conclusion that! It doesn t matter how much you weigh, the amount you need to eat to lose weight is relatively fixed based on your height! 21

! A 5 10 200 pound male and a 5 10 400 male have to eat about the same amount of calories in order to lose weight.! The same is true for women of the same height.! It doesn t matter how much you weigh, the amount you need to eat to lose weight is relatively fixed! 23

! The idea of eating 500 less calories per day to lose weight is a myth! Given your own unique body composition and height there is an amount of calories that will cause you to lose weight, an amount to stay the same.! Anything above these two numbers will cause you to GAIN weight! 24

6000 5000 4000 Total Daily Energy Expenditure 3000 2000 1000 You must be under here to lose weight, REGARDLESS of your beginning weight! 0-2 -1 0 1 2 25

6000 5000 Normal Daily Calorie Intake 4000 Total Daily Energy Expenditure 3000 2000 1000 You must be under here to lose weight, REGARDLESS of your beginning weight! 0-2 -1 0 1 2 26

6000 NEW Daily Calorie Intake 5000 4000 Total Daily Energy Expenditure 3000 2000 1000 You must be under here to lose weight, REGARDLESS of your beginning weight! 0-2 -1 0 1 2 27

6000 5000 NEW Daily Calorie Intake 4000 3000 Total Daily Energy Expenditure Still a 1,800 Calorie Surplus EVERY DAY! 2000 1000 You must be under here to lose weight, REGARDLESS of your beginning weight! 0-2 -1 0 1 2 28

! What happens when you build muscle, Doesn t the amount of calories you need to eat increase?! How many times have you heard that adding an extra pound of muscle of muscle burns 40-50 extra calories at rest? 31

! It is true that LEAN BODY MASS is the main determinant of your resting metabolic rate.! Remember this equation: RMR = (21.6 x LBM[kg]) + 370*! This illustrated the importance of Lean Body Mass to your Metabolic Rate. *Katch-McArdle formula 32

Organs combined are about 25 Calories per Pound Lean Body Mass Muscle burns about 5-6 Calories per Pound Skeletal Muscle Bone Bone burns about 1 calorie per pound Organs and Residual *Illner K, et al. Metabolically active components of fat free mass and resting energy expenditure in non-obese adults. American Journal of Physiology, Endocrinology and Metabolism. 278: E308-E315;2000. 33

Lean Body Mass This is the only part of Lean Mass that is significantly affected by Resistance training Skeletal Muscle Bone Organs and Residual 34

! While every pound of Lean Body Mass burns about 10-13 Calories, resistance training is only adding SKELETAL MUSCLE! So every extra pound OF MUSCLE is only worth 5 Calories!! (You can use typical equations like the Katch-McArdle formula to predict metabolic rate, but you can t use them to predict CHANGE in metabolic rate from muscle gains or losses) Big MISTAKE a lot of people make! 35

! Even adding 30 pounds of SKELETAL MUSCLE would only increase your RMR by 150 Calories per day!! Despite what supplement advertisements and bodybuilding websites tell you, very few adults will EVER gain much more than 30 pounds of extra muscle mass in their LIFE TIME!! Trying to add muscle is beneficial, but it is NOT the SUPER-EFFECTIVE strategy for losing weight and burning fat that it has been made out to be! Muscle Still important, but not the super secret to boosting your metabolism that it s been made out to be! 36

Common Question: Aren t you supposed to multiply your resting metabolic rate by 1.5 or 2 to account for the calorie cost of your daily activity? Easy Answer: NO! This is a mistake made by most people who are trying to figure out how many calories they should eat to lose weight! 38

1. The calorie cost exercise only counts on the day you exercise. So if you only exercise 3 times a week, it only significantly increases the amount of calories you burn on those days. 2. Other than exercise, your TOTAL DAILY EXPENDITURE is most likely negligible thanks to cars, computers and desks. Bottom line, 2 hours of exercise just can not make up for 22 hours of non-exercise. 39

! To calculate the metabolic cost of movement we use the basic equation:! 1 Calorie for every Kilogram of bodyweight moved a Kilometer. or, Calories Burned = Distance moved in Kilometers X Body weight in Kilograms. (it doesn t matter if you run, jog or sprint this distance - the calorie cost is roughly the same) 40

! Assuming a man increases from his weight from 160 pounds to 175 pounds, the metabolic cost of running/walking 10 kilometers would increase by: 70 Calories!! 160 pound man = 730 Calories! 175 pound man = 800 Calories AND, it doesn t matter if the extra 30 pounds are muscle or fat, It is STILL only 70 Calories! 41

! Exercise does burn calories, but adding muscle doesn t really change this calorie burning effect.! When you add up the typical calorie cost of exercise, and assume that a person exercises 4 times per week this averages out to roughly an extra 250 Calories per day for a normal sized person.! About the same amount of calories as in a large coffee with two cream and two sugar 42

! The amount of calories you need to eat in a day is most likely a rough range of calories based on your ideal weight for your given height.! Here s how to find the calorie intake that s right for your height STEP 1: Find your height in the following Chart. 44

MEN HEIGHT Ideal Weight Range Min Calorie Needs MAX Calorie Needs 5'4" 105-141 1,000 2,170 5'5' 113-149 1,150 2,250 5'6" 120-158 1,200 2,330 5'7" 128-166 1,275 2,410 5'8" 135-174 1,350 2,500 5'9" 143-182 1,450 2,580 5'10" 150-190 1,500 2,660 5'11" 157-199 1,575 2,785 6 0 165-207 1,650 2,830 6'1" 172-215 1,759 3,000 6'2" 180-224 1,800 3,150 6'3" 187-232 1,875 3,250 6'4" 194-239 1,950 3,346 45

WOMEN HEIGHT Ideal Weight Range Min Calorie Needs Estimated MAXIMUM Calorie Needs 5'0" 95-125 950 1760 5'1" 99-128 990 1800 5'2" 101-131 1,000 1840 5'3" 104-133 1,050 1870 5'4" 108-139 1,100 1950 5'5' 114-144 1,150 2015 5'6" 118-149 1,200 2085 5'7" 122-155 1,220 2170 5'8" 127-160 1,270 2240 5'9" 129-163 1,300 2285 5'10" 134-168 1,350 2350 5'11" 139-173 1,400 2425 46

! The first column is your ideal weight range for your height. Your Minimum Calories is the lowest amount of calories I would recommend you eat for any prolonged period of time (I wouldn t go lower than this for more than a couple of days in a row).! Your max calorie needs represents the amount of calories you could most likely eat and still lose weight. 47

! Find your Reference weight in the chart on the next page.! Find your Target Calories for your height in the Chart.! Eat this amount of calories daily for one week on the days you are not fasting. If you lose weight during that week then stay at this level until the desired amount of weight is lost.! If you do not lose weight at this level reduce by 200 Calories for the next week.! Do not to go below the recommended minimum for any extended period of time.! Try not to eat above the maximum amount, other than special occasions like weddings or birthday parties. 48

Height Weight Range Reference Weight Target Calories 5 4 105-141 130 1,800 5 5 113-149 137 1,900 5 6 120-158 144 2,000 5 7 128-166 151 2,100 5 8 135-174 158 2,200 5 9 143-182 165 2,300 5 10 150-190 172 2,400 5 11 157-199 179 2,500 6 0 165-207 186 2,600 6 1 172-215 193 2,700 6 2 180-224 200 2,800 6 3 187-232 207 2,900 6 4 194-239 214 3,000 *Reference weights will be slightly higher than found in Eat Stop Eat Final Phase 49

Height Weight Range Reference Weight Target Calories 5'0" 97-120 110 1,550 5'1" 99-128 115 1,600 5'2" 101-131 117 1,625 5'3" 104-133 120 1,650 5'4" 108-139 123 1,700 5'5' 114-144 127 1,750 5'6" 118-149 131 1,800 5'7" 122-155 135 1,875 5'8" 127-160 139 1,950 5'9" 129-163 143 2,000 5'10" 134-168 148 2,075 5'11" 139-173 153 2,100 6 0 144-180 160 2,240 *Reference weights will be slightly higher than found in Eat Stop Eat Final Phase 50

! YES! But remember, you are also fasting once or twice a week.! On fasting days I expect your calories to be ½ to 2/3 of this number on both days that bookend the fast.! As an example for a 5 6 Woman 51

Day Fasting? Calorie Intake Sunday Fast starts @ 2 pm 1,100 Monday Fast Ends @ 2 pm 1,200 Tuesday 1,800 Wednesday 1,800 Thursday Fast Starts at 7 pm 1,500 Friday Fast ends at 7 pm 1,000 Saturday 1,800! Total Weekly Calorie Intake: 10,200! Average Daily Calorie Intake: 1,450 52

! Research has shown there are multiple benefits to a higher protein intake, especially while attempting to lose weight.! Research has also shown that roughly double the RDA is enough to support muscle growth and fat loss.! This workouts out to a protein intake between 90-120 grams per day. 54

! Optimally your protein intake should be divided into 4-5 meals throughout the day.! On the days of your fast your protein intake can be divided between 2-3 meals.! Try to keep your protein meals separated by about 4-6 hours. 55

! Your protein intake will use up roughly 500 Calories from your daily total.! Take your target Calorie intake and subtract 500 calories.! The remainder of your daily calories can be any combination of Fat and Carbohydrates, eat in any method you choose (mostly in morning, mostly in evening, spread through the day etc..) 56

! I find that working with your vices is the best way to make a diet last.! So I save 250 Calories every day for treats (for me it s ice cream).! I also save 250 Calories every day for liquid calories (Coffee and the occasional pint of Guinness)! I don t always eat the full 250 for either of these items, but it s good to know that I can if I want to. (Yes you can lose weight while eating ice cream and having a pint a couple times a week) 57

! Find your target calories.! Save roughly 500 calories for your daily protein intake.! Save roughly 500 calories for treats and liquid calories.! Use the remaining Calories for your carbohydrates and fats, eaten in any pattern you choose / enjoy. 58

! 5 4 woman eating 1,700 Calories per day.! Saves roughly 500 calories for protein leaving 1,200 Calories! Save roughly 500 calories for treats and liquid calories leaving 700 Calories! Our sample woman as 700 calories to eat though out the day.! Since this number is relatively low, I d recommend a large proportion of these calories come from Fruits and Veggies, and fats. 59

! 6 0 man eating 2,600 Calories per day.! Saves roughly 500 calories for protein leaving 2,100 Calories! Save roughly 500 calories for treats and liquid calories leaving 1,600 Calories! Our sample woman as 1,600 calories to eat though out the day.! Since this number is relatively high, this man could eat a higher amount of carbohydrates to meet his calorie needs. 60

! Start with a Eat Stop Eat fast.! weigh yourself in the morning during your Fast.! Once you break your fast eat according to this plan for 2-3 days.! Start your second Eat Stop Eat fast.! Weigh yourself the morning of this fast.! Your weight should be slightly lower then your last weigh in.! Continue this process. If your weight increases from your last fasted weight-in alter your calorie intake by decreasing it by 200 Calories.! If your weight continues to decrease slightly keep everything the same. 62

! My calorie recommendations for height are best guesses. If you want to generalize these numbers to ranges you can use the following: HEIGHT Calorie Range 5 0 5 4 1,500 1,750 5 5 5 8 1,750 2,000 5 9 6 0 2,000 2,500 HEIGHT WOMEN Men Calorie Range 5 4 5 8 1,800 2,200 5 9 6 0 2,200 2,600 6 1 6 4 2,600 3,000 63

! This approach will allow you to eat less, while still enjoying the foods you eat.! It is not overly restrictive and therefore offers you a large amount of flexibility.! I only really want you to count two things: Daily Protein and Daily Calories! Combined with responsible eating, and a conscious effort to eat a little less, this approach will guarantee weight loss results. 64

! Using this technique your diet never lasts longer than 2 or 3 days, then you reset with a fast and start over again.! Your fasts take care of your fat loss, so your eating in between your fasts is to maintain that weight loss.! Remember, the goal is to eat, the time in between your fasts should not involve large calorie deficits or avoiding your favorite foods 65

! How Many Calories Cheat Sheet:! Step 1: Find your Height on the Charts on pages 43 & 44 and 47 & 48.! Step 2: Find your MAXIMUM and MINIMUM daily intake as well as your TARGET calorie intake.! Step 3: Do you best to eat roughly your target intake in calories, while saving calories for your protein, treats and liquid calories.! Weigh yourself at the morning of your fast, and use this to guide your calorie intake for the next 2-3 days. 66