New Rules of Lifting (for Women) Group - Part 2

The goal of NROL is to convert women from a high-rep, low-weight resistance program to a low-rep, high-rep lifting program. It is designed to get you stronger. (And leaner, and hotter, and not starving! It goes along well with the Eat More to Weigh Less idea.)

The "fat loss" setting is more of a recomp setting (comparing to Scooby's calorie calculator, for example) and "maintenance" is a 15 percent bulk by other calculators. The author describes it in different terms because he doesn't want anyone lifting this program on an actual deficit. So technically "fat loss" is correct.

I've been doing the program for about 4 months (just finished Stage 4) at recomp calories because I was having trouble eating healthy food at such high quanities... Also while I'm not trying to lose weight, I do have some body fat I'd like to deal with. My weight and measurements have stayed the same, so I guess it's working! Once my squishy parts firm up a bit I'll move to 15 percent gain.

It is a really neat program and I'm enjoying it.

AWESOME answer - thanks so much!

And congrats on your results so far!

Hi all! I just got NRoLfW this past week, and I've read it through completely. I'm going to be starting on stage 1 on Tuesday. My workout schedule is:

M: bridge to 10k (I'm planning on my first marathon in December)
T: spin class and lifting
W: b210k
Th: Spin and lifting
F: b210k
S: Spin and lifting
Sun: REST

I've been doing the cardio aspects for a while now (since before Christmas after taking 4 months off due to a work related back injury) but my "New Year's Resolution" is to add weight training to my weekly workouts. I've been doing the weight machine circuit at my gym since the free weight section has scared the crap out of me. BUT I'm ready to put on my big girl panties and really start lifting. I've upped my calories to the recommended amount which is terrifying and changed my macros to 40/30/30.

This past week, before reading the book, I had to take two days off due to sheer exhaustion. After reading New Rules, I think that was brought on by not eating enough for my workout level (even tho its what MFP recommends). I've struggled to get even one pound off with the site recommendations and the idea of upping my calories to 2336 a day is completely freaking me out. LOL Can a real person reassure me that this is the right thing to do?

My stats are:

Height: 5'8"
CW: 225
Current Size: US 20 pants / XL Shirt

I don't so much as have a goal weight as a goal clothing size. I'd like to be a 14 pants and a M shirt eventually. Also, I'm getting married in July in a strapless gown and want to have (closer to) real arms, not stay-puff marshmallow arms.

Please feel free to friend me if you're also following the New Rules plan. I'd love some encouragement and to encourage someone else on this journey for the next 6 months or so.