Should I reaccess what I am doing?

Kabuhtu · February 2014

I started New Rules Of Lifting For Women on the 6th of Jan. I started trying for a deficit of -300 calories every day. I tend to eat a lot more during the weekend. So, if I average a whole week my caloric defecit is about -100.

It has been 4 weeks and I have not seen ANY change in my body. Actually, I have gotten stronger but thats about it. I hate the scale so this is based on the mirror and the way my clothes fit. I have not taken second measuements but dont plan on doing that until I complete stage one.

Should I try harder with my deficit? Be more strict? Or reduce the amount of calories I am allotted each day? Do I wait longer to see how it goes? I am just so confused with this "Lose weight by lifting". I see that it works but it seems to me women just say "Hey! It worked!" I feel like I need clear directions that arent in the NROL$W book. Because the book isn't really focusing on weight loss but more about eating healthy and getting strong.

I also hope I put this in the correct category...

I was also wondering if a 300 calorie deficit is okay. Can I do more?

Just so discouraged because I feel like I have been trying SOOOO hard but trying isnt working.

My goal is to be in a Sz 6 by July. I am currently a tight 10. Was a loose 10...

TeaBea · February 2014

I started New Rules Of Lifting For Women on the 6th of Jan. I started trying for a deficit of -300 calories every day. I tend to eat a lot more during the weekend. So, if I average a whole week my caloric defecit is about -100.

It has been 4 weeks and I have not seen ANY change in my body. Actually, I have gotten stronger but thats about it. I hate the scale so this is based on the mirror and the way my clothes fit. I have not taken second measuements but dont plan on doing that until I complete stage one.

Should I try harder with my deficit? Be more strict? Or reduce the amount of calories I am allotted each day? Do I wait longer to see how it goes? I am just so confused with this "Lose weight by lifting". I see that it works but it seems to me women just say "Hey! It worked!" I feel like I need clear directions that arent in the NROL$W book. Because the book isn't really focusing on weight loss but more about eating healthy and getting strong.

I also hope I put this in the correct category...

I was also wondering if a 300 calorie deficit is okay. Can I do more?

Just so discouraged because I feel like I have been trying SOOOO hard but trying isnt working.

My goal is to be in a Sz 6 by July. I am currently a tight 10. Was a loose 10...

If you are at a 100 calorie deficit...........it will take you 35 weeks to lose 1 pound. So, no you won't see a difference on the scale at 4 weeks.

A 300 calorie deficit = 300 x 7 ....or 2,100 calories for the week (2100/3500) = .60 pounds per week. That seems like a pretty healthy goal.

Try setting MFP to 1/2 pound a week....and if you go a little over on the weekend, you're still covered. Measurements are great for when you are close to goal. Sometimes the scale won't budge....but the tape measure shows results.

If you are not trying to lose any weight then look for body recomposition threads.....this is a very slow process.

Anonycatgirl · February 2014

You're lifting weights. You're getting stronger. Sounds like results to me!
Admittedly I'm odd around here. I work out to get stronger. If I also get skinnier....hey, cool!

TR0berts · February 2014

I started New Rules Of Lifting For Women on the 6th of Jan. I started trying for a deficit of -300 calories every day. I tend to eat a lot more during the weekend. So, if I average a whole week my caloric defecit is about -100.

It has been 4 weeks and I have not seen ANY change in my body. Actually, I have gotten stronger but thats about it. I hate the scale so this is based on the mirror and the way my clothes fit. I have not taken second measuements but dont plan on doing that until I complete stage one.

Should I try harder with my deficit? Be more strict? Or reduce the amount of calories I am allotted each day? Do I wait longer to see how it goes? I am just so confused with this "Lose weight by lifting". I see that it works but it seems to me women just say "Hey! It worked!" I feel like I need clear directions that arent in the NROL$W book. Because the book isn't really focusing on weight loss but more about eating healthy and getting strong.

I also hope I put this in the correct category...

I was also wondering if a 300 calorie deficit is okay. Can I do more?

Just so discouraged because I feel like I have been trying SOOOO hard but trying isnt working.

My goal is to be in a Sz 6 by July. I am currently a tight 10. Was a loose 10...

The authors advise you to eat per their plan for 4 weeks and reassess then. Lou states that, if you feel that you must eat fewer Calories, then to cut by no more than 300 per day.

But, as TeaBea mentioned - 100 Cal/week deficit is virtually nothing. It'll take a looooong time to see a real drop on the scale. Also, if you don't actually know your maintenance Cals - you may not really be in a 100 Cal/week deficit.

In short - follow the plan and get your diet under control.

janeite1990 · February 2014

You might take measurements and not just judge by how you look. I've found that I'm not a good judge of looking at my body for results. I don't know why. I will feel thinner, but weigh more or I'll feel fatter and weigh less or fit into clothes I didn't expect to fit into. Pictures maybe?

MinnieInMaine · February 2014

You've got to pick one of three things IMHO. Either try to go with a slightly higher deficit on the weekdays to make up for the weekend indulgences (350-400) OR tighten up your eating on the weekends OR get another workout or two in to make up the difference. Don't try to do all three - that's too agressive and you'll end up with too high of a calorie deficit and likely get burned out.

Then again, it could just be a matter of time and patience. There is such a thing as the "whoosh" effect. You'll be going along thinking "what the hell am I doing all this work for? My clothes fit the same, I still feel like a puffy mess, etc etc" and then bam you wake up feeling slimmer and the scale shows you're down a couple pounds. Weird but true. Good blog post about it at the link below:

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

mumblemagic · February 2014

If I've interpreted your post correctly, you have set your calorie goal at 300 cal. You meet that most weekdays but go over at weekends, so you average 100 cal per day deficit over the whole week.

If that's true, your weekly deficit is 700 calories which is about 0.2 lbs per week loss. If you're under logging any calories, you could easily be eating at maintenance without realising it. Also, if your exercise calories are overestimated and you eat them all back, that might cause issues.

If you're aiming for an average deficit of 300 cals, but want to eat more at the weekend, you need to eat at a greater than 300 calorie deficit during the week, e.g. you could eat at maintenance 2 days per week and have a 700 cal deficit 5 days per week.

This may not work with NROL though as you many need a minimum number of calories on the days you work out to make sure your muscles have enough fuel to recover (especially protein!).

teaparty75 · February 2014

bump - i completely relate to the OP !! i've been doing a little longer and my clothes are fitting MUCH BETTER but the scale is barely moving - i know i'm not that great about tracking every thing but damn lol

MoreBean13 · February 2014

Give your plan one more month. The initial water weight people get from lifting lasts 6-8 weeks (usually closer to 6) so by 8 weeks you should see some real progress. I don't think a lack of visible results right now is an indication that your plan isn't working.

Are you taking circumference measurements and pictures in tight clothes (sports bra and running shorts are best)? Those things may help you see progress better than relying on what's in the mirror.

gmallan · February 2014

I guess you have to decide what your main goal is. Do you want to gain strength or do you want weight loss more?

If weight loss is your main goal then you either need to tighten your weekend eating to maintain your deficit or you could go a little lower on weekdays to keep your deficit as an average low enough. However option to may affect your workouts somewhat. You'll probably still be able to get strength gains, especially initially, however this may be less so than if you were eating more.

Kabuhtu · February 2014

Thanks guys! And SORRY for my spelling! Was thinking about the post while driving home from work. And said to myself, out loud, "ACCESS!?!"
I am just really scared that I am doing this all for nothing. That I wont get amazing results I hope for. But I guess I am going to get more strict with my calorie intake.
Humph. I was feeling really discouraged and I was hungry at the time of the post. I am emotional when I am hungry. Haha.

Should I reaccess what I am doing?

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