Calorie help

slm0257

I used the spreadsheet I found on here and for "fat loss" it says on non-workout days my cals are 1661 and on workout days they are 1906. I just want to make sure I have this right. On lifting days, I EAT 1906 (not NET) and if I do any cardio days, I eat 1906 but eat back my exercise cals to at least BMR? Then on my days off, I eat 1661 (is this total calories eating or NET?). Thanks guys!

natini

I am not sure what spreadsheet you are referring to, but I can try and help. I have my calorie goal set for 1675. I eat 1675 net everyday. On days off I eat 1675. On days that I workout, I eat 1675 plus my workout calories. For example, I worked out and burned 414 calories today. I will eat 1675 plus 414 for a total of 2089. Hope this helps.

juicemoogan

Sounds right!

Those are your cal intake goals, not net cals....

slm0257

Thanks guys!

Polly758

The calorie instructions in the book assume a couple things.

1. You are ONLY doing the lifting program described in the book. They discourage pretty much any other strenuous exercise activity while you're following the program. (Not everyone here follows this; but it's assumed by the authors that if you bought the book, you'll follow the program. Silly. :laugh:)
2. You are doing the lifting three times a week and intending to do the whole thing, start to finish, as described in the book. This is important because it's basically a program to bulk up your muscles, and you can't accomplish that on a calorie deficit-- even on your rest-days.

Also, they don't do the whole "eating back" calories thing as MFP does; they don't talk about net and gross calories.

So if you lift, you eat the calories for a lifting day. If you don't lift, you eat the calories for a non-workout day.

The way I did it is I took the difference between the lifting-day calories and the off-day calories, created a custom workout for NROL, and added that to my exercise diary on lifting days. It's really just about the amount of calories in my milk-and-protein-powder shake that I drink after lifting, so it works out perfect.

Hope that helps.

slm0257

Thank you! I was hoping to pick this book up tonight but I'm too pooped to make another trip out with 2 kids so I'm gonna go get it tomorrow!