New Rules of Lifting For Women (NROL4W)

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NROLFW nutrition plan...who's following it?

CarrieAnne22
CarrieAnne22 Posts: 231 Member
edited December 2024 in Social Groups
I just picked up the NROLFW the other day and am currently reading it, preparing to begin implementing it next week. I have no idea why I thought it was just going to be a book about lifting. Of course, it has a recommended nutrition plan, too. Duh, CarrieAnne! I'm only on page 47 right now so I don't even know for sure what all the nutrition plan entails, but I should have no problem getting to that part & beyond with tonight's reading so I wanted to put this out there now....

From what I've read so far the author definitely seems opposed to low-calorie eating or 'counting calories' and scoffs at the meager 1200 cals normally recommended by MFP. I have my cals currently set at 1536, but even that seems like it will be low in the author's eyes. So here is my question...

Are any of my fellow MFPers who are doing NROLFW following the nutrition plan in the book or are you doing your own thing? Which ever way you have chosen to do it, do you feel that it is working for you? Do you feel that you are getting the full benefits of the work-outs? How long have you been doing it & what kind of results are you seeing?

I have been doing fairly well with the changes I've made for myself this year and have been losing steadily, so I'm not entirely opposed to keeping up with what has been working for me (in fact, that was pretty much what I had just assumed I would do), but I would also like to get the optimum benefits of any plan or work-out, so I'd just like to get a little real-world advice/opinion on this.

Thanks! :flowerforyou:

Replies

  • mstawnya
    mstawnya Posts: 450 Member
    I've been following the calorie counts and the macros, but not the actual food plans. On the days I lift, I get 1961 cals. If I do any cardio, I eat those cals back. On non lifting days, I get 1716 and will eat back cardio cals. Since I started (April 15th), I have put on about 7 lbs. However, my BF% went from 18 to 17.3. My measurements have pretty much remained the same so far, but I think my thighs are less dimply and my butt looks a little more lifted (of course, that may be wishful thinking). I was eating more cals before starting NROLFW so I'm thinking I need to readjust again. I had been steadily increasing my protein intake before starting New Rules and I think that has made the biggest impact. Good luck-you're going to love it! :)
  • Polly758
    Polly758 Posts: 623 Member
    I've been following the calorie counts and the macros, but not the actual food plans.

    Same here-- around 1900 calories, 40% carbs, 30% fat, 30% protein.

    I did slightly decrease my calories a few weeks ago, but that's just because I had so many calories leftover after dinner I was drinking too much :embarassed: I'm starting phase two tonight and may increase it back up for awhile since it looks a bit intense.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    I was following the calorie plan for awhile, not the meal plan. But it actually calculated my BMR and TDEE as way lower than other sources. It was really restrictive to me and I was binge eating because I constantly felt deprived which led to weight gain. It calculated my TDEE as 1500. So if I gave myself the 300 calorie deficit, that would bring me back down to 1200. I am super short, but this just didn't work for me.

    So I'm following my own plan now.

    But I do have my macros set at 40/30/30
  • karensoxfan
    karensoxfan Posts: 902 Member
    I've been following the calorie counts and the macros, but not the actual food plans.

    Same here-- around 1900 calories, 40% carbs, 30% fat, 30% protein.

    Same for me, except because I'm old (39) and obese (BMI = 31-ish), my non-workout day calories are approx. 1400. I eat back cardio calories though, and wear an HRM for my lifting workouts, and eat more on "workout days" than the 300 extra calories the book math gives me. I'm losing veeeeeeerrrrrrrrrrryyyyyy slowly (3 lb. since I started on Apr. 16), but I am losing, and I feel a million times better. I may start eating fewer exercise calories if I stall, but for now, I like having them.
  • Pookylou
    Pookylou Posts: 988 Member
    I've been following the calorie counts and the macros, but not the actual food plans.

    Same here-- around 1900 calories, 40% carbs, 30% fat, 30% protein.

    I did slightly decrease my calories a few weeks ago, but that's just because I had so many calories leftover after dinner I was drinking too much :embarassed: I'm starting phase two tonight and may increase it back up for awhile since it looks a bit intense.

    Same here (though I have only just started!) I need more carbs though :blushing: Trying to get up there with my protein but I do struggle a bit! I am about 1600 on rest days and 1900 on lifting days
  • crystalwelshroberts
    crystalwelshroberts Posts: 147 Member
    I started stage 1 May 1st and finished yesterday. I have lost inches and body fat but not pounds which I'm fine with... I'm starting Stage 2 tomorrow.

    I wear a BodyMediaFit and try to keep my calorie cut at 200-300 calories since my metabolism is wrecked from so many years of over training and under eating. I'm fine with more muscle in a smaller package even if the scale doesn't change...
  • tchrmom04
    tchrmom04 Posts: 84 Member
    I do the workout plan - but not the calories for the same reason listed above. Due to my age the calorie counts are extremely low. It has my BMR as 1350 ish. All the other calculators estimates 1650 ish. So I'm eating at 1700 + exercise calories and still losing. I am 5 ft. 4 and over 35 so I think that is why.

    Sherry
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