New Rules of Lifting For Women (NROL4W)

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questions regarding calories...

lilsassymom
lilsassymom Posts: 407 Member
edited December 22 in Social Groups
I calculated my calorie goals according to this thread:
http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw

and this is what I came up with:

on non-workout days it is 1885
on workout days it is 2120.

Is this calorie set-up to lose fat, gain muscle, or BOTH? I am just confused:huh: ? Also, is this NET calories or total food consumed?

I am currently doing ChaLean Extreme and burning around 180-200 calories on weight training days (3x a week) and on my cardio days I am burning around 200 calories (1 day) and 350 calories (the other day). So I am working out 5 days a week. I just don't know what the calorie goals are set up for???

Replies

  • jenniet04
    jenniet04 Posts: 1,054 Member
    I don't have the book in front of me, but I recall there are certain "activity levels" so assuming you used the "active" factors as your multiplier, then this accounts for your exercise activity and the amounts you calculated would be total calories consumed. You would not eat back your exercise calories. My understanding is that eating at maintenance should allow you to gain muscle and lost fat at the same time. However, it really depends on your body. I would suggest doing what he recommends in the book and eat at maintenance for at least one month then re-evaluate. I ate at maintenance during all of Stage 1, then cut back a couple hundred calories since I wasn't seeing much of a change in weight. However my BF% has been going down even without losing much weight.
  • lilsassymom
    lilsassymom Posts: 407 Member
    Thank you so much for your advice and help. I really appreciate it:flowerforyou: . Does NROL4W have a new way of finding out what my maintenance calories are? Or should I just go by MFP's recommendation for maintenance calories?
  • juicemoogan
    juicemoogan Posts: 994 Member
    https://docs.google.com/spreadsheet/ccc?key=0Agkjz5fA5QX_dFV6SEtpSXB0S0NCTVpqV1JCRFhIUXc#gid=11

    The 2nd sheet on this exec doc has the NROL4W calorie calculator showing maintenance and defecit #'s

    Before i was eating a steady rate of cals based on my TDEE defecit.. this week i changed to whats on the spreadsheet..
    This morning i was down .8 lbs
    yesterday down 1 lb.

    May be just because im changing it up and my body hasnt adapted.. but i like it!
  • allieguerra22
    allieguerra22 Posts: 18
    Can I use this spreadsheet? I tried typing in numbers, but it would not let me :(
  • juicemoogan
    juicemoogan Posts: 994 Member
    Sorry try again i have updated teh settings for the spreadsheet.

    you should be able to save your own copy now and enter the info.
  • allieguerra22
    allieguerra22 Posts: 18
    Awesome! Thanks!
  • epcooper
    epcooper Posts: 161 Member
    I LOVE this spreadsheet! What an awesome job!
  • fishergreen
    fishergreen Posts: 109 Member
    I tried to get into the spreadsheet but it says I don't have access. I clicked on "grant access" so hopefully I'll see it soon. I'm just starting the program next week. I'm finished reading it all just need to go through the exercises again to make sure I know what I'm doing when I hit the gym.
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