Well, that sucks.

[KPainter70]

I just got the New Rules of Lifting for Women book and according to the calculations in it, I've been eating way more calories than I should. I'd used the equations on this forum to come up with a maintenance # of 2535 but according to NRLW, it's more like 1887. That's kind of a big difference. I wonder now if that's why I haven't been cutting as much as I'd like. On the other hand, explains why I've put on a pound of muscle a month, I suppose.

I hate math.

[freebirdmac]

I get 2300. You sure they aren't saying 1800 for fat loss?

[KPainter70]

Nope, not for fat loss. Here's what I did: Weight divided by 2.2 to get kilograms = 77 Then, Resting Metabolic Rate: 795 + (7.18 x 77) = 1347.86 Then, using my BMI according to their chart (25) times their daily activities multipliers for my BMI and age range, my calorie expenditures for no workout days (x 1.2): 1617 and for workout days (x1.4): 1887

That's all right out of the book. Then they proceed to go on talking about how to adjust those numbers, macros, etc. How did you come up with 2300? I'm curious where the difference lies.

[Echo814]

Yep her math is correct, straight out of the book, the age and BMI put her in the lower activity multipliers. The calculations in the book are general, though they coincide with my Body Media fairly well. If you are looking for fat loss then try the numbers out and see what it does and adjust accordingly. It's funny because it was the opposite for me, the calculation that I had with the sticky in the nutrition section put me at 1800-1900 for maintenance when NROLFW had me at 2000 on non-workout days and 2250 on workout days

[KPainter70]

Eating 1400 calories on a rest day is going to make me cranky. lol

[Echo814]

Eating 1400 calories on a rest day is going to make me cranky. lol

Unless you are on your bum all day I think you can have more than 1400 You stated that you have been eating 2500 cals, have you gained on that and how long did it take for you to gain if you did?

[freebirdmac]

Nope, not for fat loss. Here's what I did: Weight divided by 2.2 to get kilograms = 77 Then, Resting Metabolic Rate: 795 + (7.18 x 77) = 1347.86 Then, using my BMI according to their chart (25) times their daily activities multipliers for my BMI and age range, my calorie expenditures for no workout days (x 1.2): 1617 and for workout days (x1.4): 1887

That's all right out of the book. Then they proceed to go on talking about how to adjust those numbers, macros, etc. How did you come up with 2300? I'm curious where the difference lies.

I've got my own method If you're lifting 4x week my numbers should be darn close. My maintenance is around 1900 so I know yours should be higher. I'd start with 1800 and see what happens over several weeks.

[KPainter70]

I'm lifting 4 x a week, plus at least one other day of HIIT/plyo/bodyweight exercises combo.

I've been eating about 1600 on rest days and 1750-1850 on training days. (Lower carb on rest days, but always 160-180 grams protein) Since Dec 1st, when I got serious, I've dropped a little over 4% bodyfat and gained 4 pounds of muscle (based on lbm calculations), and have lost inches, but the scale hasn't moved much. And yes, I know the scale means nothing, but it's frustrating that in 4 months I've only dropped 7 pounds. I was hoping to go into summer (for once) with less fat than I'm still carrying. I'm not unhappy with my results, I just wish the payoff was coming faster. Especially since I see the results of some others on the board. This all led to me questioning whether or not my calories were in the right place.

I'm impatient. This is something I know about myself and openly admit to. Thanks everyone for your input. Much appreciated.

[gwnorth]

I've got my own method If you're lifting 4x week my numbers should be darn close. My maintenance is around 1900 so I know yours should be higher. I'd start with 1800 and see what happens over several weeks.

Curious to know what that method is.

[Echo814]

I'm lifting 4 x a week, plus at least one other day of HIIT/plyo/bodyweight exercises combo.

I've been eating about 1600 on rest days and 1750-1850 on training days. (Lower carb on rest days, but always 160-180 grams protein) Since Dec 1st, when I got serious, I've dropped a little over 4% bodyfat and gained 4 pounds of muscle (based on lbm calculations), and have lost inches, but the scale hasn't moved much. And yes, I know the scale means nothing, but it's frustrating that in 4 months I've only dropped 7 pounds. I was hoping to go into summer (for once) with less fat than I'm still carrying. I'm not unhappy with my results, I just wish the payoff was coming faster. Especially since I see the results of some others on the board. This all led to me questioning whether or not my calories were in the right place.

I'm impatient. This is something I know about myself and openly admit to. Thanks everyone for your input. Much appreciated.

What you're currently doing sounds more like a recomp than anything, fat loss, muscle growth and little scale change. The numbers in New Rules are meant to create a recomp to, so you have a choice of continuing on with what is working for you or trying a more aggressive weight loss to get to your goal. Either way from what it sounds like you are sticking with it and getting results so at least be proud of that, though I can relate to wanting more tangible results.

[freebirdmac]

I'm lifting 4 x a week, plus at least one other day of HIIT/plyo/bodyweight exercises combo.

I've been eating about 1600 on rest days and 1750-1850 on training days. (Lower carb on rest days, but always 160-180 grams protein) Since Dec 1st, when I got serious, I've dropped a little over 4% bodyfat and gained 4 pounds of muscle (based on lbm calculations), and have lost inches, but the scale hasn't moved much. And yes, I know the scale means nothing, but it's frustrating that in 4 months I've only dropped 7 pounds. I was hoping to go into summer (for once) with less fat than I'm still carrying. I'm not unhappy with my results, I just wish the payoff was coming faster. Especially since I see the results of some others on the board. This all led to me questioning whether or not my calories were in the right place.

I'm impatient. This is something I know about myself and openly admit to. Thanks everyone for your input. Much appreciated.

Forget the scale. It has moved. Seven pounds in 14 weeks is a good 0.5 pound a week loss. But that is going by the darned scale. Muscle gains, muscle pump, hydration, hormones, etc all influence the scale. If you look at inches lost, a rough rule of thumb is 1" off the waist is 5 pounds. If you want to accelerate losses, keep at 1600 all week but do a higher cal day about every 10 days. Double check your diet tracking. Make sure there are no errors and make sure you are getting enough good fats.

[wakechica]

New Rules formula works for me... that's odd. Sure you aren't having finger trouble with the calculator?

[DomesticGoddess]

I don't know about any of the calculators ... maybe my metabolism is just shot, but according to NROL I should be eating about 1360 for weight loss (I'm in Stage 5 of the program) but I've found if I don't keep it around 1200 the scale goes up, my abs dissapear and my pants start to fit too tight.

I think any of these are just an guideline and you need to go by what works for you. A recomp is awesome ... congratulations on your progress!

[Rowyn]

Since Dec 1st, when I got serious, I've dropped a little over 4% bodyfat and gained 4 pounds of muscle (based on lbm calculations), and have lost inches, but the scale hasn't moved much. And yes, I know the scale means nothing, but it's frustrating that in 4 months I've only dropped 7 pounds. I was hoping to go into summer (for once) with less fat than I'm still carrying.

And you are, right?

Anytime you use a formulation for caloric goals, you need to evaluate its effectiveness and adjust as necessary. I know Emma-Leigh's sticky specifies that. Also, you guys all need to remember that one person may be cutting to lose 1/2 lb a week while another is looking to hit 1.5 a week, but they may all be saying "I cut at...." Well, that's a 1,000 calorie difference, which is not comparing apples to apples, though both may be cutting.

You have been at it for 14 weeks and have lost 7 lbs scale weight while apparently also gaining muscle mass. That seems pretty ideal to me, it works out to a "change" of almost a lb a week. If you want to go faster, you can always cut more sharply, but the lean gains won't be as successful.

[KPainter70]

Just got back from my evening training session and wanted to say thanks to everyone who's commented so far because I really appreciate the time you took to weigh in. No pun intended. And you know, you're all right. Progress is progress. Just because I'm not seeing the kind of definition I want right now doesn't mean I'm not headed in that direction. Rome wasn't built in a day and all that. I'm being super careful about my food in that I weigh/measure everything so I feel like my calories are as accurate as they can be. What I think I'm going to do is come Tuesday, my weigh in day, I'll reassess as to whether or not to lower my calories by 100 a day and see what that brings me in a week.

Again, my thanks. Lots of great comments.

[freebirdmac]

I don't know about any of the calculators ... maybe my metabolism is just shot, but according to NROL I should be eating about 1360 for weight loss (I'm in Stage 5 of the program) but I've found if I don't keep it around 1200 the scale goes up, my abs dissapear and my pants start to fit too tight.

I think any of these are just an guideline and you need to go by what works for you. A recomp is awesome ... congratulations on your progress!

Your metabolism may be hosed. You should be able to lose easily at 1400-1500. I suspect the weight gain and bloating is just that... bloating. Not fat gain. What you should do is go up to maintenance, around 1900, for several weeks and restart. Yes there will be bloating and what looks like fat gains, but it should ease off in a couple of weeks.

[futurefitmama]

This is worrying to me since my calculations to lose a lb a week are 1300. Im 122 and 5'3 I only lift five days a week, no cardio, and a stay at home mom so not crazy active. These numbers seem low compared to everyone else's. Opinions?

[freebirdmac]

This is worrying to me since my calculations to lose a lb a week are 1300. Im 122 and 5'3 I only lift five days a week, no cardio, and a stay at home mom so not crazy active. These numbers seem low compared to everyone else's. Opinions?

That's darn close to your BMR. You should be fine in the 1400-1500 range too

[futurefitmama]

Alright thanks lol I got scared for a minute Olsen weight but trying to hold in to as much muscle as possible

That's darn close to your BMR. You should be fine in the 1400-1500 range too

[DomesticGoddess]

Kpainter, thanks for starting this thread.

Freebird, I appreciate your taking the time to comment. I'll give it a try. It's a huge mind game, isn't it?

[tdigirl]

I'm totally confused now. LOL I was told I wasn't eating enough to gain mass. SO I started eating around 2000 calories a day. I've gained mass but I also am extremely active and lift 4 times a week. I want to be hella strong and do A LOT of heavy lifting and I don't get on the scale and I don't count calories any more. Maybe I should.

[gwnorth]

I'm totally confused now. LOL I was told I wasn't eating enough to gain mass. SO I started eating around 2000 calories a day. I've gained mass but I also am extremely active and lift 4 times a week. I want to be hella strong and do A LOT of heavy lifting and I don't get on the scale and I don't count calories any more. Maybe I should.

If you want to get the most effect out of your workouts, your diet needs to be spot on. For most people, inorder to be that accurate with their nutrition, weighing/measuring and tracking calories are a necessity.

As to what you were told, I recommend you use the sticky and calculate your calories/macros. Not sure how old you are, but chances are if you really want to bulk, at your stats, 2000 cals may not be enough. If you are trying to diet and gain mass, 2000 maybe sufficient, but you won't be making huge mass gains. It all depends on your goals.

[freebirdmac]

I'm totally confused now. LOL I was told I wasn't eating enough to gain mass. SO I started eating around 2000 calories a day. I've gained mass but I also am extremely active and lift 4 times a week. I want to be hella strong and do A LOT of heavy lifting and I don't get on the scale and I don't count calories any more. Maybe I should.

With your stats you should be looking to lose bf while lifting heavy to retain and possibly gain lean mass. At 2000 calories you should be noticing that your clothes are getting looser. If not, then you've got some extra cals in there somewhere.

[Amanda76]

I get 2300. You sure they aren't saying 1800 for fat loss?

I also get about 2,300 for maintenance using the Harris-Benedict formula (which has always worked out to be pretty accurate for me). And yeah, 1,800 calories for about a pound a week fat loss.

Anyway, all these calculators are estimates. I personally wouldn't drop to 1,400 calories and be cranky and possibly screw up your progress in the gym just to speed things up on the scale when it sounds like things are heading in the right direction, though. If you're building muscle while slowly leaning up, that's exactly what you want to have happen. Do you have many cheat days? I'd cut back on those before cutting back on my daily nutrition.

[tdigirl]

With your stats you should be looking to lose bf while lifting heavy to retain and possibly gain lean mass. At 2000 calories you should be noticing that your clothes are getting looser. If not, then you've got some extra cals in there somewhere.

I haven't been on here in a while. YES, the clothes are fitting looser! So, I weigh in May 1st and check out my bf then too. Thanks!

[tdigirl]

If you want to get the most effect out of your workouts, your diet needs to be spot on. For most people, inorder to be that accurate with their nutrition, weighing/measuring and tracking calories are a necessity.

As to what you were told, I recommend you use the sticky and calculate your calories/macros. Not sure how old you are, but chances are if you really want to bulk, at your stats, 2000 cals may not be enough. If you are trying to diet and gain mass, 2000 maybe sufficient, but you won't be making huge mass gains. It all depends on your goals.

Working on that now too. Thanks.