NRLFW - Calories?

spring913

I'm about halfway through the book (just got it this morning!). I just finished reading about calories and diet etc. He's saying Calories In<Calories Out is not king. At 214lbs, I'm not sure I agree with eating at maintenance? If I were 60lbs lighter I'd be all over that advice but at my weight it doesn't seem right. He goes on to say that eating at a deficit AND following the training plan will lead to muscle loss. And by the books calculations I should be eating 160-214 grams of protein a day?! That seems extreme. The whole diet section threw me for a loop. Should I ignore the food section until I'm at a healthy weight and do the program making sure I eat protein and fuel my workouts? I'm just overall confused at this point.

I guess I should add that I'm not looking to gain muscle right now (as I know that's nearly impossible while loosing), just maintain as much as possible until I'm at a healthy weight.

jemhh

I remember that part of the book. It felt like there was an assumption that the reader was either at a good weight or only very minimally overweight. With your stats, you are fine to be in a deficit. Since you are obese I would base your protein on the top healthy weight for your height.

spring913

jemhh wrote: »

I remember that part of the book. It felt like there was an assumption that the reader was either at a good weight or only very minimally overweight. With your stats, you are fine to be in a deficit. Since you are obese I would base your protein on the top healthy weight for your height.

That's perfect! Makes so much sense. Thank you for clearing up what I sorta knew but couldn't pair with what I was reading.

lorrpb

Good for you for getting started on strength training now. Too many people wait too long. It will help you retain muscle and give you an even better body in the end.

spring913

Thank you. That's what my plan is anyhow!

gradchica27

I ate at a slight deficit when I started in April--0.5lbs/week--and the program worked wonders! I lost more weight than I expected and ended up smaller than Goal (but with more muscle than I've ever had). Granted, I did do cardio too (bc I like to run). I kinda dropped the nutrition section (other than upping my protein) and just went with a small deficit and 50% carb/25 fat/25 protein for my macros.

Enjoy the program! I'm actually going back for round two now.

bbell1985

I love that book, but yeah...if you're overweight, keep a deficit.