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.

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...

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.

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!!!

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***

I like this calculator! Thanks for the tip.

Thanks for posting the spreadsheet.
I've been feeling tired a lot since I've been restricting calories. My muscles feel sore when I do simple workouts like riding my bike to class, something I've been doing for years. I need afternoon naps just to get through the day.
And now I know why.
I've been eating way too little calories. I usually eat around 1100-1200 calories on my 'good' days and 1300-1500 on my 'bad' days, while I should be eating at least 1800 on no workout days.
Upping my calorie intake ASAP.

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:

I believe the women are wanting to follow the recommended intakes as per the book. Some women are like that, and it is good to respect their wanting to do so instead of coming in with the Road Map. In the book it states to fluctuate up and down (Chapter. 7) with calories on rest days and workout days. Also, look at what you just said....

"...you can choose to eat mor on lifting days and less on others..."

Isn't that fluctuating calories on days you lift? Which is what the book is about.

Personally...I am going to stick to the Road Map because I plan on doing cardio on my non lifting days and it will just be a better all around for me. While I am trying to lose weight, I am going to go ahead and stick with the 1900 straight across. The outline in the book is basically a modified version of the Road Map which allows for calorie fluctuation.

Apparently my work computer does not have the proper program installed to open the file. Boo :sad:

ETA: Did it on another computer here and it worked!! YAY!!! Thank you.

hmmm dosnt work with a MAC

I was wondering whether it is better to start stage 1 using the calorie guidelines in the book or 300 less for fat loss. I need to lose fat but if I chose the 300 less for fat loss option that gives me 1342 calories pd on a none workout day, that is less than my mfp original settings. Has anyone had fat loss success at the normal calorie recommendations? Sorry if this is flogging a dead horse but I am so confused as to what is the right thing to do.

Thank you, that is what I will do

I've been struggling with what level of cals. Having lost 25lbs to goal last year, decreased workouts to 4 a week, as was at it every day and caused probs with family live. Consequently put on half a stone.

So found this workout to have a concentrated regular shorter pattern. That bit is working. So now 4 workouts a week (including a 5 mile - 10 mile run at weekend).

I'm 5 ft 2 138lbs as of today and want to get to 133 with muscle. I'm 43 so just re read the book but with a 250 deficit I get 1495 workout day and 1290 non workout days. I eat really really healthy but like a drink 2 days a week (if not three!! oops).

How does this sound.....tried last 2 weeks doing stage 1 on a lot more cals and stayed the same.

Any advice.....any at all would be gratefully received.

Loving the lifting though

Kel xx

I know your main goal is to go and lose weight, but you also have to think that with all the workouts your doing you also have to fuel your body. I would tell you to not eat with a deficit, but instead play around with your macros. Increase your protein. Decrease your carbs (ideally you'd want to fall under 100 grams a day), and increase fat. Contrary to what conventional wisdom tells you fat does NOT make you fat. Load up on coconut oil, real butter, animal fats, EVOO and ditch those processed vegetable oils (your heart will thank you). I get 55% of my calories from fat and I have never been healthier....ever. I feel great, my brain functions better now.

Also I would suggest throwing out the scale until you're done with the program. Focus on physical changes and measurements to determine whether your body is changing or not. SInce starting this program I have gained 2 lbs, but my measurements are down. I am 5' 4", 140 lbs now. It's sooooo hard not to dwell on the number (I'm at my heaviest EVER unless I was pregnant), but I look the best ever as well!

Good luck!

thanks for the support xx

I was losing inches not weight so much I'm 5'6 159lbs now and just found out I'm 24.1% body fat...I lost 3% body fat in a month...I was shocked.Because I was complaining about not moving the scale a week ago.. had I known I was just burning straight fat and not losing pounds but losing inches also....I do cardio everyday and weights 6 days a week and eat 1500-1800 calories.