My calculations from NROLFW are 2200 calories, workout, and 1900 calories, non-workout. Believe me, you don't have to force me to eat more
Wohoo!
Stage 1, A1
Squats: 1x15xbw, 1x15x20lbs
Pushups: 2x15 (knuckles)
Bent-over Rows: 2x15x20lbs (sub for Seated Rows)
Step Ups: 1x15xbw, 1x15x10 lbs each
Incline Reverse Crunch: 2x8xbw (sub for Prone Jackknives)
Notes: felt like I was going to throw up or pass out afterward
Nutrition: 2157 calories; 15.5% fat, 47.9% carbs, 36.6% protein
Next day: SORE! Hamstrings and abs
1922 cal; 17.3% fat, 44.7% carbs, 37.9% protein
Stage 1, B1
Deadlifts: 1x15x30 lbs, 1x15x20 lbs
DB Shoulder Press: 2x15x10 lbs each
Pullover: 2x15x10 lbs (sub for Lat Pulldown)
Lunge: 2x15x5 lbs each
Crunch: 1x8xbw, 1x8x10 lbs
Notes: dizzy during workout; nauseated most of the day
Nutrition: 2211 cals; 15.4% fat, 48% carbs, 36.7% protein
Next day: 1972 cals; 20.5%, 46.7%, 32.8% protein
Stage 1, A2
Squats: 2x15x20 lbs
Pushups: 2x15 (knuckles)
Bent-over Rows: 2x15x25 lbs (sub for Seated Rows)
Step Ups: 2x15x10 lbs each
Crunch: 2x8x10 lbs (sub for Prone Jackknives)
Nutrition: 2204 cals; 23.4% fat, 37.6% carbs, 39% protein
Weekend:
Sat: 1904 cals; 19.6% fat, 23.6% carbs, 40.8% protein
Sun: 1912 cals; 32.3%, 32.3% carbs, 35.4% protein