New Rules of Lifting For Women (NROL4W)

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Did you follow the calorie suggestions in the book?

sugarsquare
sugarsquare Posts: 60 Member
edited December 20 in Social Groups
Hi all. I just did my first workout yesterday boy I am sore today! I just wanted to know if everyone is following the calorie suggestions of the book. If you are did you start on the high end or did you cut the 300? What if you do cardio on off days which do you eat? Or do you just eat the average of the two? Kinda confused here! Any feedback would be appreciated!!

Replies

  • zukkiz
    zukkiz Posts: 362 Member
    I used this site; http://scoobysworkshop.com/calorie-calculator
    For my calories. I chose the build muscle, lose fat selection. I am eating the TDEE, no cut. I am loving it and have so Ichthyology energy and strength for my lift days.

    I actually eat the same, calories each day. I only do walking once a week plus my lifting!
  • c8linmarie
    c8linmarie Posts: 358 Member
    I am calorie cycling, but it turns out that it's (almost) the exact same as what I should be eating based on the book anyway, so it works out perfectly! I am currently eating 2200 calories on lift days, and 1700 on days I don't lift, but still do cardio.
  • juicemoogan
    juicemoogan Posts: 994 Member
    I have been following "eat more to weigh less" since before starting.. so I don't follow exactly whats in the book, but my calculations are similar to what they recommend.
    I'm eating at about TDEE - 15% consistently.. and I don't vary on workout days unless its super long and intense and i net below my BMR..

    You definitely need to fuel your body.

    Pick a method that is easy for you to follow and stick with it! :)
  • karensoxfan
    karensoxfan Posts: 902 Member
    I'm kind of using what's in the book. I take my base for a non-lifting day WITH the 300 calorie deficit (which is pretty close to what MFP gives me to lose 1 lb./week anyway). Then I add back exercise calories.

    On lifting days, I add back at least the difference between the lifting & non-lifting days calories from the book, or more if my HRM shows more.

    On non-lifting days, I use my HRM calories or when I don't wear the HRM, I use the MFP averages (usually my HRM values are higher anyway).
  • samntha14
    samntha14 Posts: 2,084 Member
    I was using the 300 deficit, but as I got closer to stage 2 and beyond, I was TOO HUNGRY! Had to up to maintenance so I didn't feel like I was starving all the time. There are still days when I may be under OR over by the 300. It surprises me how much I can actually eat and NOT gain weight.
  • sugarsquare
    sugarsquare Posts: 60 Member
    Thanks for the responses. I think that I am going to try the calorie cycling at the maintenance level to see what happens this month and then re-evalute.
  • bizco
    bizco Posts: 1,949 Member
    I don't follow the book. Instead I use MFP as it's intended to be used. A reasonable calorie deficit in My Settings, logging workouts and eating back the extra calories. However, I did customize my macro % to 45/30/25 carbs/protein/fat.
  • Fairieluv77
    Fairieluv77 Posts: 95
    I averaged the two (workout and nonworkout) and it came up to 2200 per day which is the same thing I get on Fat2Fit so I decided to stick with it. So far it's working well. I didn't do the 300 deficit though. I'm just eating 2200 every day.
  • samntha14
    samntha14 Posts: 2,084 Member
    I don't follow the book. Instead I use MFP as it's intended to be used. A reasonable calorie deficit in My Settings, logging workouts and eating back the extra calories. However, I did customize my macro % to 45/30/25 carbs/protein/fat.
    LOL I use the same ratios. I needed more room for carbs:blushing:
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