Am I eating enough?
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Hello,
I also would love to get access to this excel sheet. Does anyone have on they could share?
Thanks -0 -
Hello,
I also would love to get access to this excel sheet. Does anyone have on they could share?
Thanks -
i would love access to the spreadsheet too!!
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Me too!!0
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Hi there, I am new here. My book should be here by friday and I would also like to access the spread sheet.0
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Send me an emaill address by private message and i'll send you my (clean) copy. It's soooo useful!0
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You don't need the spreadsheet to do the calculations, they give you the exact equations in the book. It's not hard. I've also posted the calculations here:
http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw0 -
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So weird.... I have lost weight successfully in the past, but I am older now, and my body seems to enjoy all this extra fluff. Before starting NROL4W, MFP set my goal at 1460 (supposedly a 500 calorie deficit). I lost a few lbs, but REALLY slowly.
I switched to NR about 3 weeks ago. According to the calcuations in the book, if I need to shed pounds, I should eat 1402 on non-exercise days (which they claim is only 300 calorie deficit?) and 1692 on workout days. This is what I am doing, and now I'm losing nothing.
According to scooby, I should be at 2055 to maintain, and 1644 is a 20% deficit. Fat2Fit gives similar #'s. This is a BIG difference.
My scale isn't very reliable these days, as I tend to retain quite a bit of water after lifting. What would you do if you were in my shoes? I have a lot of weight to lose just to get out of the obese range, and every week that I am stuck is another unhealthy week for my body...0 -
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The link worked for me and i didn't even need a password.
I recommend trying again. i just downloaded it about 5 mins back.
I have been eating at TDEE -15% for 3 months... regardless of exercise..
Maybe i'll try this method - although it seems harder to monitor a different number to eat on each day.. i'll give it a try and see if it works for me. Its handy to have the calculator.0 -
I just downloaded the spreadsheet also with no password needed. The book should be arriving today so I am excited to start. I've been eating TDEE for a week now to reset and plan to do a cut after 2 weeks. Per the spreadsheet the loss amount is about 250 calories less than my calculations of TDEE -20%. I had my body fat tested so I tend to believe that result more than a BMI result. Thoughts?
5'4.5"
CW 148 lb
BF 23.5%
RMR 1425
TDEE 2166 (low active)
-20% = 1700 cal/day for loss0 -
The first month I worked out, I gained 6 pounds. I almost stopped and went back to just cardio...but I stuck with it, and the second month I lost 5 pounds. So I assume in 2 months I gained 1 pound of muscle. I'm okay with that because all of my lower body measurements went down. My MFP calories are set at 1450, but I try to stay between 1800 and 2000 on exercise days. I eat back my cardio calories, and have an extra protein shake on my lifting days.So weird.... I have lost weight successfully in the past, but I am older now, and my body seems to enjoy all this extra fluff. Before starting NROL4W, MFP set my goal at 1460 (supposedly a 500 calorie deficit). I lost a few lbs, but REALLY slowly.
I switched to NR about 3 weeks ago. According to the calcuations in the book, if I need to shed pounds, I should eat 1402 on non-exercise days (which they claim is only 300 calorie deficit?) and 1692 on workout days. This is what I am doing, and now I'm losing nothing.
According to scooby, I should be at 2055 to maintain, and 1644 is a 20% deficit. Fat2Fit gives similar #'s. This is a BIG difference.
My scale isn't very reliable these days, as I tend to retain quite a bit of water after lifting. What would you do if you were in my shoes? I have a lot of weight to lose just to get out of the obese range, and every week that I am stuck is another unhealthy week for my body...0 -
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Below is a link for spreadsheet (you may have seen it) that uses the NROL nutrition recommendations to figure out your calorie needs. How close to this is your 1400 calories?? Maybe 1400 is not enough with all that you do.....keep in mind, you do not eat your exercise calories back when following this.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
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Thank you for posting the spreadsheet. I've been trying to figure out my fat intake for the past 2 days!!!0 -
I think maybe you need to eat a bit more and hang in another week or two. I am almost the exact same size and activity level, etc as you and I'm eating more and losing.I'm 5'4", 145 lbs, and starting week 3 of NROLW, on my off days I dance, usually around a total of 7 hrs a week. I think from your pics you are much younger than me and probably have lower body fat too, so I suspect you'd need to eat more than me. I started out at 1240 and was losing slowly to finally not at all. Then I started eating TDEE -20% (1530 cals) and lost *nothing* for the first 3-4 weeks, then started losing gradually- about 5-6 lbs in 8 weeks. I say gradual, but this is better than my weight loss on 1200 cals was! It seems the same now that I've incorporated the weights. So I think your plateau is probably a combination of starting weights and retaining water plus your body adjusting to the new caloric intake. Anyway, just want to say you are already gorgeous and I think it will happen, so just hang in there!0
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I have been doing NROL4W for 2 weeks now (just finished A3 Stage1 last night). Anyway, would someone care to look at my diary and see if I am eating enough? I get to about 1600-1800 a day, some days more, some days less, but average around there. I have the spreadsheet and my BMI > 25 and I am over 35 with quite a bit of weight to lose. I do NROL4W 3x a week, with just a short cardio warm up, and I do 30-45 minutes of cardio (elliptical/run/walk) on my non-lifting days, burning anywhere from 300 to 400 calories. I don't do anything on Sundays.
Thanks in advance for any input. I just want to make sure I am doing this right. Even though I am only in the first couple of weeks, scale went back up a few pounds and clothes aren't really any looser yet. I know I need patience, but I want to make sure I am doing it right and understanding what I need to do correctly.
***EDIT*** Oh I forgot to mention I am 65 inches, 37 years, 224 currently. For fat loss (according to spreadsheet) it says I should have 1531 calories (no workout) and 1836 (active workout) and 2141 (strenuous work and workout). But do I consider what my workout is an "Active Workout"? I have a sedentary (desk) job. I try to stay close to 40 carb/30 fat/30 protein ratio as well. **END EDIT***0 -
hey ladies, I seriously recommend this calculator for working out TDEE:
http://www.1percentedge.com/ifcalc/
If you are trying to loose fat I seriously recommend TDEE -20%
If you are more or less happy go for recomp
And if you want to gain muscle then look a the bulks
You don't have to cycle calories for weight loss, just choose -20% TDEE everyday or you can choose to eat mor on lifting days and less on others.
Remember that TDEE means you don't eat your exercise cals as well as they are already accounted for!! :happy:0 -
I like this calculator! Thanks for the tip.0
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