I swear I'm not this dumb...

[Fat J]

O.K., I'm a bit confused on what my approximate calorie target is while on NROL for fatloss.

Today was my 1st day on Fatloss 1. This morning I weighed 230. Lou suggests 11 calories for every lb of bodyweight. Therefore, my baseline is 2,530. Next, I'm to multiply this # by 35%, my activity factor, and add the two. (BTW, if I'm working out only 3 days/week, should I lower it to the sedentary level?) So my maintenance level is approx. 3,400. Based on my first workout, which was Fatloss A + HIIT, I'm sure I'll burn 400-500 calories on the days I workout, which is the deficit we all work for. However, what about the days I don't workout? Do I eat for maintenance and let the workouts take care of the deficit or cut my calories by 200-300 per day?

I hope this is clear. Any thoughts?

[ParanoidAndroid]

I would eat slightly less on days you don't workout if your goal is to lose fat. Don't eat way less than normal--100-250 cals should do.

[OldGuy]

I would eat the 500 calories less. You're already figuring your activity into the calculation. Don't use the workouts to creating the deficit number.

Also you have to understand that these numbers are estimates. Have you tracked your caloric intake before? Do you know that 3,400 cals is what maintains your weight?

[Fat J]

Originally Posted by OldGuy

I would eat the 500 calories less. You're already figuring your activity into the calculation. Don't use the workouts to creating the deficit number.

Thanks for the advice.

Originally Posted by OldGuy

Also you have to understand that these numbers are estimates. Have you tracked your caloric intake before? Do you know that 3,400 cals is what maintains your weight?

Not really. I've recently joined fitday.com to track my calories, but the way my body's made, it seems like 10 cal. maintains my weight! Ugh!

I've had some good results with a lower-carb diet, but I can't stick with it for very long. My arch enemy is any thing baked. If I could overcome the cravings I have for these, I can overcome anything!

[Lost Dog]

By baked, you mean treats?

I used to look for healthier versions of treats, that actually fit into the diet. It backfired and just made me crave more treats.

Allow yourself a treat once in a while. Try to schedule it for a specific date and time. Allow yourself to enjoy it without the guilt. Then move on and schedule another, for later next week or so.

When you have the treat, have the treat you want. Don't have to go overboard, but don't look for the crappy, healthy substitute treat, instead. That's not good.

Last night, was dessert night. I got a single cone of Baskin Robbins Reeses Peanut Butter Cup Ice Cream. Sugar cone. Man, it was good. If I'd had the lighter frozen yogurt, I'd have been dissappointed. What's the difference in calories, maybe 100-150 more. Big whoop.

Moderation is key to the long term. Find what type of moderation works. I know a guy that switched to the frozen yogurt. He has it twice a week with no problem. He'd rather have less bad, twice. I'd rather have delicious once.