Obesity and NROL4W
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YAY I'm so glad I found this group and this thread.
I have about 15kgs to lose. My weightloss has been non existent prior to this (lots of cardio and a low calorie diet). Since the beginning of this year I've been increasing my calories and I feel much better (and my hair isn't falling out now). I have a BMF so I know what I'm burning day to day (and it's far more than I thought it would be) so from now until the end of stage 1 I've decided to eat at the maintenance calories that my BMF gives me - I have about 3 weeks left of stage 1. Then I'll drop my calories to a smaller deficit (about 250 cals a day). I'm hoping this works as nothing else has been.
I'm not new to lifting, a few years ago I was lifting heavy and looking back I realise how good I looked (couldn't see it at the time). I had an injury and started studying and the weight piled on (probably because I tried hard to cut my calories right back and lived on caffeine to cope with the late night studying).
So I'm hoping hoping hoping that I get somewhere with this programme. I'm doing it at home (lucky enough to have a good gym set up from my past weight lifting) and giving up my gym membership. My Hubby is doing NROL too so it's good to have someone to help me out and encourage me. He's a couple of months ahead though but I can see how it's changing him
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Wow that was lots of rambling from me
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I am SO happy I have finally found this thread. I was trying to find some success stories/progress pictures to inspire myself. I am considered "obese" too (I LOATHE that word.). I am 5'10, 216 pounds. I have been doing NROLFW for several weeks now. I was out with a kidney stone all last week. With my down time, I decided to sit down and really READ the book, and realized I had been doing the workouts wrong (I wasn't alternating the sets....) Between that, and taking last week off, I decided to start from the begininng today. I would like to get somewhere between 150-160, but I am more concerned with how I feel in my own skin more than the acutal number. Feel free to add me - just drop me a line to let me know you're from this group... 0
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I posted in the intro forum and am currently waiting for the paperback version of the book to turn up (I have it on my iphone currently), so that I can get started properly. All the pictures and I've seen so far of people's before and after pictures are people that were slim and relatively fit already. I am neither of those things. I am 5ft 1 and 167 lbs which puts me in the lower end of the obese category.
Has anyone done this programme that started off as obese? How did you cope? Any advice?
ooo ooo me me!!
I am in stage one. Not only am I obese, but I am also a beginner. Just start where you are. Building lean body mass will only help us lose weight faster!
I find the program just the right balance of challenging. It is exciting and I am already seeing a difference in my ability to perform the exercises.
Feel free toPM me if you have more questions.
This ! I just finished stage 10 -
Me, too! I'm starting the program at 267 lbs (5-foot-6). Not sure I can do all the stuff in there. I can't begin to guess how I'd do a prone jackknife with my lumpy *kitten* falling all over the place, but I can do most of it and worse case scenario, I can go back and do it again after I've lost some more weight. I hope!0
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I'm the second week of stage one and I wonder if I'm not eating enough calories. According to the book I'm definitely not, my MFP is set at 1500. I think I should be some 500 calories higher. I saw a thread a while back with the formula in it, but I couldn't find it again. Could someone post it?
I'm nervous about raising my calorie level, it was rough enough upping from 1200 to 1500 BEFORE NROL4W and now I have to go up even more...? Yikes.0 -
I'm the second week of stage one and I wonder if I'm not eating enough calories. According to the book I'm definitely not, my MFP is set at 1500. I think I should be some 500 calories higher. I saw a thread a while back with the formula in it, but I couldn't find it again. Could someone post it?
I'm nervous about raising my calorie level, it was rough enough upping from 1200 to 1500 BEFORE NROL4W and now I have to go up even more...? Yikes.
Well - there are two ways to calculate your calories - either the NROLFW way, or based off of your TDEE...
The NROLFW way is as follows:
New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day:
Step 1: Find your weight in Kilograms
Take your weight and divide it by 2.2 = your weight in kilograms.
For example, I weigh 216 lbs, so in kilograms I weigh 98.18kg
Step 2: Calculate your Resting Metabolic Rate
Multiply your weight in kilograms by 7.18
(MY example:) 98.18*7.18 = 704.93
Now add 795
795+704.93 = 1499.93
We'll call that number X
Step 3: Calculate your BMI
Use this chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
For example, I am 70 inches and 216 lbs, so I am about a 31 BMI.
Now:
If your BMI is 18-24.9:
Multiply X by:
On non-workout days: 1.6
On workout days: 1.8
If your BMI is >25
Multiply X by:
On non-workout days: 1.5
On workout days: 1.7
So for me, I'll do
Non-workout days: X = 1499.93 x 1.5 = 2249.89
Workout days: X = 1499.93 x 1.7 = 2549.88
Now, the book says that if you are also trying to lose lbs, you can subtract up to 300 cals from both days.
So I can eat NO LESS THAN a NET calorie count of 1950 calories, or 2250 if I worked out that day.
For the TDEE way:
visit http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc first, then the BMR tool.
The Military BF calc is accurate up to about 2%.
The BMR tool will give EXACT calories to eat on a daily basis.
This number is static and I only recommend eating back so your NET is at least 200 above BMR.
Add 20% to suggested calories to know your TDEE.
Use the Katch McGardle BMR number to know your BMR.
Never eat at or below BMR.
For Fat loss plans set up macros at 30% Protein/Fat.
This % is only because MFP wont allow single %.
So again, using my numbers....
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393
TDEE = 2761
TDEE - 20% is 2199
Hope this helps.... Let me know if you have any questions!!!0 -
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Thread killer. Right here.0 -
WOW THANKS! Geez 1775 on non-workout days seems like so much......
Has anyone used these elevated numbers while on the program and seen a loss? This is probably a question that's better for the folks beyond Stage 1, yeah?0 -
WOW THANKS! Geez 1775 on non-workout days seems like so much......
Has anyone used these elevated numbers while on the program and seen a loss? This is probably a question that's better for the folks beyond Stage 1, yeah?
I'm using a BMF and I'm consistently burning around 2300-2600 cals a day so I can see that whilst 1775 seems alot it probably isn't if you truely calculate your activity (I have cut back on my cardio and only do housework, chase kids etc - I always considered myself sedentary and I know now that I'm not- I'm 5ft5 and currently 80kgs). I'm trying to eat at maintenance according to BMF until the end of stage 1 so that my body has had a complete break from dieting and hopefully be in a better nutritional place when I start stage 2.
Also in the calculations I think for the over 25 BMI there is already a deficit built in (that's how I read it by having the lower multiplier than those with an under 25 BMI).
How this relates to NROLFW - they have me at 2030 for non workout days and 2350 for workout days which if I look back at my BMF data shows a deficit of around 250 a day (or 1/2 lb loss a week) already without taking into account the 300 calories you can take off (I thought it said you can take that off if you are close to your goal but maybe I just invented that haha).0 -
Hey folks
I just joined yesterday (posted in the intro thread) and this seems like a thread that I can relate to. I seem to be bigger than everyone here though, at 5'9 - 270ish (haven't weighed in a month, literally threw away my scale - it was broken, and I just got a new one). I plan to use my new scale as a new start weight, not a sign of gain or loss, since the old scale was broken. Decided to give myself a month to let my body adjust to not starving it anymore.
I will be starting soon, and the only thing I don't have access too is a 'step' for the step ups... any ideas for alternate exercises?0 -
hi everyone! I started NROLW last year and made it through stage 1. I am obese (BMI is over 35). I definitely did lose inches last year on the program and a small amount of weight. I got frustrated though because I do have so much to lose. And the fact is, that I can make myself look better only to a certain extent - you can't see your awesome new muscles if they are hidden in a fat suit. I gave up on it for a while and tried just cardio cardio cardio (circuit training), still eating at about 300 calories under maintance. It was just as slow, and all that cardio made me hungry. Another fail.
I read some interesting things on the internet about the obese person and weight loss - it turns out that we are better able to tolerate larger calorie deficits than a person who is leaner - meaning we can eat less and still retain muscle than a leaner person could. So I feel like the diet recommendations in the book are quite sound for one close to goal or who doesn't mind a slower rate of loss, but I really want to get rid of my fat and want to lose a pound a week. So I decided to restart NROLW last week (starting over at stage 1 again), but this time I'm not afraid to set my calorie deficit to 500 calories. So I am ignoring the diet part of the book till I get closer to a normal BMI, but still doing the exercises. It remains to be seen if I will have better luck this time.0 -
k0nfyo0zed: you aren't alone...I'm 5'10 and 315 right now. I've heard some folks use stairs in their home as a replacement for a step.0
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I also am keeping a 500 cal deficit because I have about 80 lbs I could afford to lose. Being obese must be good for something, and I hear it's creating muscle while eating significantly less.
I'm 238 and 5'11 - I've only just started but I do love to lift. I had a back injury last year that was annoying (compression injury from backbends) and has kept me down (and put some weight on me) but I'm loving it so far!
SORE, though! 0 -
hi everyone! I started NROLW last year and made it through stage 1. I am obese (BMI is over 35). I definitely did lose inches last year on the program and a small amount of weight. I got frustrated though because I do have so much to lose. And the fact is, that I can make myself look better only to a certain extent - you can't see your awesome new muscles if they are hidden in a fat suit. I gave up on it for a while and tried just cardio cardio cardio (circuit training), still eating at about 300 calories under maintance. It was just as slow, and all that cardio made me hungry. Another fail.
I read some interesting things on the internet about the obese person and weight loss - it turns out that we are better able to tolerate larger calorie deficits than a person who is leaner - meaning we can eat less and still retain muscle than a leaner person could. So I feel like the diet recommendations in the book are quite sound for one close to goal or who doesn't mind a slower rate of loss, but I really want to get rid of my fat and want to lose a pound a week. So I decided to restart NROLW last week (starting over at stage 1 again), but this time I'm not afraid to set my calorie deficit to 500 calories. So I am ignoring the diet part of the book till I get closer to a normal BMI, but still doing the exercises. It remains to be seen if I will have better luck this time.
This!! Acording to NROLFW calc I should be eating 2949 on work out days but bc I still have 150 LBS to loose I eat 1700-1800 cals a day... every day Thats ok right?!
ETA and no gals your not alone I am 5'6 and 288 down from 330 :happy:0 -
diana - I'm sure a 1000 calorie deficit is perfectly ok in your case. The other thing that we as obese people have to realize, is that it is actually ok for us to lose some LBM as well. We've gotten very strong lugging around all our extra weight day in and day out, and our organs have gotten larger too. It is natural for us to not need as much LBM as we get smaller. 1700 a day seems sensible to me, and as you get smaller it also makes sense to reevaluate your calorie deficit.0
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Hi ladies, I'm brand new to this group and fall into the category of obese as well. I'll be starting this weight program on Monday. I'm 5'5" and 212 right now (down 15lbs since I started working out/eating right at the beg. of April) For the last 3 weeks, I've been following the "eat more to weigh less" board and the TDEE recs from Fat2Fit and all that. I'm at a 20-30% cut from my TDEE, I workout 6days/week, and have been doing cardio every day (20-45min) and "lifting" M,W,F. I say "lifting" cause I've been doing machines just to get back into the swing of things. I eat 2300-2400ish calories a day, and since I upped my cals, I've lost around 10lbs! That's just been in about 3wks.
Even though I haven't started this program yet, I say don't be scared to up your cals! Even if you're obese and have a lot to lose. For me, it worked WAY better than cutting cals. When I started about a month ago, I wasn't counting cals, just following an old program I used to use (Abs Diet) and eating roughly 6x/day, and eating certain combos of foods at those times. After I lost 5lbs the first week, I though, hmmm, If I cut my cals to what MFP says, I'll lose more. WRONG! I GAINED back 2-4lbs doing that! I only lasted 4 days with that anyway, WAY too hungry! I upped my cals and lost 6lbs (so the weight I had gained back, plus some) in just a couple of days. Then, I was sold! Then I sort of stalled out a bit, so I changed my MFP settings to 2300 and don't add in exercise. Since I did that, the rest has come off regularly/quickly again, like 4lbs in the last week or so.
Idk if this will keep up when I start real lifting, but I can't see why I wouldn't at least stay at a loss, even if a little bit less, considering that the main change to my activity will be a TINY bit less cardio and just different weight training. But I'll keep y'all posted on that too! Btw, my current cals settings are actually right at about what NROL4W calls "maintenance."0 -
I also have about 50 lbs to lose. I am not new to lifting but might as well be since it's been almost 7 years since I have really lifted. I started back 3 weeks ago and am down a pant size already although the scale has not dropped a single pound! But I don't care about the number on the scale, even if it is really high. If my pants size are going down clearly things are changing.
I feel really great already and muscles are getting firmer. I can't wait to see what my results will be as I continue on.0 -
i'm going to start day one on monday and i'm concerned about the calories for obese people too. the book clearly states that the formula they use is best for normal weight women and there may be a better formula for obese women to calculate their calories. i've got about 80lbs to lose and with all the calorie calculations my head is swimming in numbers
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I am 5'2 and I set my calories to be my TDEE (Total daily energy expenditure) - 20% since I am obese. So I net 1600 and I eat my exercise calories back because in my calculations I put sedentary. I also am eating breastfeeding calories (300 right now).
My main goal is to not NET below my BMR which is about 1500.0 -
I'm starting the program on wednesday and am slightly nervous about the calories to. I'm 5'2 and with the deficit I should still be eating 2000 calories on non- workout days, even using protein shakes and the meal plans as a guide I am struggling to meet this. Any advice??0
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After doing this for a month now I eat 1800 calories and do not eat my all of my exercise calories back. I try to net 1500 and I have found this is great for me and I'm seeing lost and feeling stronger. I started doing this because I could NOT eat all the calories Nrol4W were telling me to eat.0
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Also after advice. I've gained half a kg in the first two weeks eating 1992 cals (not eating back exercise calories) which is TDEE -20%
Bit confused. I should be eating another 200 on top, (according to NROL) but really worried that I'm gonna gain even more =/
I did a few weeks upping my calories gradually as I was netting around 1200-1300 back in March. Despite eating more I lost half a kg . Now I'm lifting I've gained!0 -
Also after advice. I've gained half a kg in the first two weeks eating 1992 cals (not eating back exercise calories) which is TDEE -20%
Bit confused. I should be eating another 200 on top, (according to NROL) but really worried that I'm gonna gain even more =/
I did a few weeks upping my calories gradually as I was netting around 1200-1300 back in March. Despite eating more I lost half a kg . Now I'm lifting I've gained!
Have you taken your measurements? This will give you a better idea of how you are doing. I had my husband put away our scales. I will only weigh every two weeks!0 -
bump0
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The NROLFW way is as follows:
. . .
If your BMI is 18-24.9:
Multiply X by:
On non-workout days: 1.6
On workout days: 1.8
If your BMI is >25
Multiply X by:
On non-workout days: 1.5
On workout days: 1.7
I'm confused about this. I thought from doing the calculations in the book that for someone obese (BMI > 30), the multipliers were 1.2 (non-lifting day) and 1.4 (lifting days)?
I'm half-way through Stage 1 and now I'm second-guessing my calories. I fluctuate bet. 86-87 kg (189-191.5 lb.) with BMI bet. 31.5 - 32, but I guess I'll have to double-check my math.
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Also after advice. I've gained half a kg in the first two weeks eating 1992 cals (not eating back exercise calories) which is TDEE -20%
Bit confused. I should be eating another 200 on top, (according to NROL) but really worried that I'm gonna gain even more =/
I did a few weeks upping my calories gradually as I was netting around 1200-1300 back in March. Despite eating more I lost half a kg . Now I'm lifting I've gained!
I really really really wouldn't worry about half a kg. I weigh all over the place, but ESPECIALLY when I lift. This week alone I've had an 8 lb variance day to day. This week's weigh in day I passed at higher than my start weight... but I've lost inches and I expect it will be down after 2 rest days. 0 -
Never mind my question. I saw a spreasheet, and it did show 1.5 and 1.7 multipliers, until I entered my age (39), and THEN they bumped down to 1.2 and 1.4.
*edited to correct a typo.0
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