Hi all

Guess I have been doing it wrong all along, just finished the first 5 day cycle of the XFLD and lost 8lb, but struggling with the exercise being so unfit and working 13 hour shifts. striving to do better

Great post Joel – again!
I am currently in the second cycle of XFLD and like some other posts would love to know how many calories we are burning when doing the weight program on your XFLD?

What about those of us with underactive thyroids? An under-functioning thyroid messes up everything- including caloric limitations, core body temp and hormones.

Thanks.

@ jkendek:
thought it was a post cheat day fast… that you create the fuel that will burned off with fasting and activity…. not that I’ve done it yet – too addicted to my protein shakes post workout to go without on a fast day! Yikes!

there is no way, no matter how hard I work that I could burn 300 calories in 10 minutes!! this is completely unrealistic.

Firstly – thanks Joel – thankyou, always great info. I have a question, and my apologies if this has been answered. How do you get a rough idea on how many calories you are burning during say interval training? I honestly don’t have a clue. Obviously gender, weight, LBM, types of exercises, effort, rest period etc will effect the amount of calories burned. So does anyone have any tips on how one could try and work this out? Thanks!

hey joel what if a person did tabata style training many times a day? would the epoc increase more everytime or would doing extra sets be a waste of time? also what is your take on pre cheat day fasts?

hey joel a quick Q. if these 3 people burned the 700 calories but did it for only 1 day, would the way the calorie deficit happened really matter?

hey joel i was just wondering something. if each of the 3 people did this 700 cal. deficit for just 1 day, would the fat loss be 700 calories. what i mean is, can hormonal effects cause much difference in the time period of just 1 day?
thanks

I can attest to this, I am 69″ tall and 49 years old, lean and muscular…when I added more calories (clean food) and increased my intensity by adding super sets and bodyweight intervals my body fat dropped and now I am much more defined. Only advice I would give is not to get too overly obsessed with this, this is a lifetime adventure, make a few tweaks here and there and monitor your progress or lack thereof and adjust.