Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Ok so after doing Weight Watchers for 4 years, I decided to go off it and start doing the NROLFW nutritional guide. Ate "clean" through WW Core program instead of Points, was in my proper protein and caloric range to the tee. but it was also about 500+ calories a day more than I was use to eating for work out days and very high for non-workout days. I thought "well the book should know what its talking about and Im probably not losing weight because im eating too little" Followed the book. TADA!!! Gained about 4+ lbs. Soooooooooo Im saying screw the book and going back to Weight Watchers doing points.
I figure "you if keep doing what you've always done, you'll continue to get what you've always gotten". Lost 125lbs on WW with maintainence for about 3 years, why stop now and trust the book? Im doing the program sans nutritional guide.
You should realize that if you have been eating in a caloric deficit for 3 years, then you start to eat 500 cals more per day, your body needs to adjust. Those 4+ lbs are not fat most likely, but in increase in water weight. I wouldn't totally abandon the NROLFW nutritional guide, in the long run your metabolism will be higher and it will be easier to lose weight.
Both are decent arguements. However, I was already either already in a deficit and wasnt eating enough hence a stall in weight previously, meaning that the increase in food should have either jumpstarted weight loss or maintained (it didn't, in addition to the fact that I actually reduced the calculated numbers by 300 as the book states to do and still is more than I normally eat) OR it would be water weight which somehow collects in the exact same areas as when I overeat and notice changes in my body.
I do try to follow a more high protein diet now, but I've reincluded beef in my diet which is not going to be phased out again because thats probably a reason for the weight gain as well. After getting back on WW, I actually feel better and not so full which is good. And technically the book doesn't say I have to do their numbers, I just need to drink the post-workout shakes
Both are decent arguements. However, I was already either already in a deficit and wasnt eating enough hence a stall in weight previously, meaning that the increase in food should have either jumpstarted weight loss or maintained (it didn't, in addition to the fact that I actually reduced the calculated numbers by 300 as the book states to do and still is more than I normally eat) OR it would be water weight which somehow collects in the exact same areas as when I overeat and notice changes in my body.
Depends on how extreme the deficit. The metabolism adapts to the calorie level. If you were at an extreme deficit, raising calories is gonna put on mass because the burn rate is slower than the fuel intake.
Both are decent arguements. However, I was already either already in a deficit and wasnt eating enough hence a stall in weight previously, meaning that the increase in food should have either jumpstarted weight loss or maintained (it didn't, in addition to the fact that I actually reduced the calculated numbers by 300 as the book states to do and still is more than I normally eat) OR it would be water weight which somehow collects in the exact same areas as when I overeat and notice changes in my body.
Adding food doesn't jumpstart weightloss. Adding food will help your metabolism to readjust, then when you reduce again, you should lose fat again. This is assuming that you've done something to dramatically slow your metabolism.
I don't get it. You said you were maintaining for 3 years. On purpose, I'm assuming.
Over what period of time did you gain 4lbs? You'd have to eat ~500 calories above your maintenance, every day, to gain a pound in a week.
How do your clothes fit?
How long have you been doing NROL4W? and did you lift before the program? Many women report swelling of the muscles after starting this program. Particularly in the lower body. Swelling holds water.
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I do try to follow a more high protein diet now, but I've reincluded beef in my diet which is not going to be phased out again because thats probably a reason for the weight gain as well. After getting back on WW, I actually feel better and not so full which is good. And technically the book doesn't say I have to do their numbers, I just need to drink the post-workout shakes
Beef won't cause you to gain weight. Too many calories will, though.
Don't use weight as a guide use how you look. You could be retaining water from increased glycogen storage or you could be constipated which would cause a gain in weight. If you add up the total weight of the food plus extra water, you will probably find that it is close to the amount of weight that you gained.
A gallon of water is something like 8lbs, so if you remember that, hopefully it will help you to not freak out. If you gain weight and look bad, then you have a problem lol
To the OP, take a step back, learn how fat loss actually works, and then re-read your post a month from now but where a helmet to save your head from hitting your head on the keyboard
Over what period of time did you gain 4lbs? You'd have to eat ~500 calories above your maintenance, every day, to gain a pound in a week.
I guess I was under the impression that it was over a short period of time, which would mean its most likely not going to be fat, but mostly water retention.
it seems like the op already had her mind made up that nrol was going to suck before she even did it.
nothing works if you think it won't, or if you don't stick with it longer than a few weeks.
if you did ww for 3 weeks, and didn't lose a significant amount of weight, and quit, would you say the program didn't work? or would you say you didn't give it a fair chance?
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Lets start from the beginning. Im not responding to childish ass people who do nothing but insult me. So thank you to Lost Dog, Perrogrande007, and AS for constructive criticism.
Next, I don't every think I said I made up my mind about the book and its inefficiency to my body. As the book does say, it works for some people and not for others (If you ignorant ass hasn't read that, go back to the book, hence Lou stating that there are no before and after pictures). Also, I went off WW for about 4-5 weeks with the nutritional plan so to answer Alcoholiday's question, if WW didn't work after a month, yeah I would go off it. Sorry my faiths not so blind. So no, I would say I gave it a fair chance. 500+ calories + 4 weeks would equal about a 4 lbs weight gain. Plus the weight training alone isn't enough to create a deficit. Granted over 4 months, maybe. However, I cant fit into some of my pants, its gonna be a problem. In addition to the fact that the book does state to give a 1 month assessment. Based on that, it would state that I need to lower my calories if Im not feeling the way the book stated. Please go back and read if your ass wasn't aware.
Again, to those who gave decent advice. Thanks, I appreciate it.
Look who's calling who ignorant. If you had any sense you would have known that adding 500 cals per day to your maintenance levels would have caused you to gain weight.
Like Leigh said, find out what fat loss is really all about before you try such an advanced program.
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Lets start from the beginning. Im not responding to childish ass people who do nothing but insult me. So thank you to Lost Dog, Perrogrande007, and AS for constructive criticism.
Next, I don't every think I said I made up my mind about the book and its inefficiency to my body. As the book does say, it works for some people and not for others (If you ignorant ass hasn't read that, go back to the book, hence Lou stating that there are no before and after pictures). Also, I went off WW for about 4-5 weeks with the nutritional plan so to answer Alcoholiday's question, if WW didn't work after a month, yeah I would go off it. Sorry my faiths not so blind. So no, I would say I gave it a fair chance. 500+ calories + 4 weeks would equal about a 4 lbs weight gain. Plus the weight training alone isn't enough to create a deficit. Granted over 4 months, maybe. However, I cant fit into some of my pants, its gonna be a problem. In addition to the fact that the book does state to give a 1 month assessment. Based on that, it would state that I need to lower my calories if Im not feeling the way the book stated. Please go back and read if your ass wasn't aware.
Again, to those who gave decent advice. Thanks, I appreciate it.
Can you please post exactly what you are eating and how you are training. Stats too?
Lets start from the beginning. Im not responding to childish ass people who do nothing but insult me. So thank you to Lost Dog, Perrogrande007, and AS for constructive criticism.
when you start a thread with the above title, after only 3 weeks, when numerous other people have used it with success, then yes, you are asking for criticism.
the simplified version is if you gain weight and want to lose, you need to lower your calories.
if you want to gain weight, and are losing weight, you need to up your calories.
it sounds like you need to read up a lot more on nutrition and educate yourself instead of just following whatever program you are going to (ww, nrol, whatever). if you think the calories are too high on the program you're doing, then lower them.
if you think this is the program's fault, then you're misguided, and i don't know what to tell you.
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Are you counting how many calories you are eating every day? If so, lower them if you are gaining weight. The book's nutritional guideline (and every book or formula) is only able to give you a rough estimate of the amount to eat. That number isn't going to work for every person, and apparently it's too high for you.
If you aren't eating enough food, then over the long haul it can help to eat more to increase your metabolism, but if you're going to increase it 500 cals/day, do it over the period of a few weeks. You can be real conservative and each week add 100-200 calories until you get to your goal.
What if the program is not proper for her biochemistry?
Example...I do best with a high protein, moderate fat, low carb program emphasizing power and strength lifts.
One of my best friends does best with 70% carb, moderate protein, low fat and bodybuilding movement.
We are both under 9% bodyfat.
Which one is right? They both are. This program may not be suited for the client.
In 3 weeks you should have an idea of whether the program is working or not. Now, if this is based on weight gain or loss, that's not a great indicator. But pants not fitting after 3-4 weeks, that's a problem. The scale should be going up and the pants should either fit the same or be getting looser.
Unless the OP doesn't know how to wash and dry clothes correctly...that could be a problem as well lol
I have no idea what the book says, but I think the #1 reason she isn't losing is because its too many calories. There's no doubt some people do better with different macro breakdowns, but I think that's secondary to number of calories. Pants not fitting after 4 weeks means too many calories more often than not I would guess.
I have no idea what the book says, but I think the #1 reason she isn't losing is because its too many calories. There's no doubt some people do better with different macro breakdowns, but I think that's secondary to number of calories. Pants not fitting after 4 weeks means too many calories more often than not I would guess.
yep.
protein first. then fill in the rest of the calories w/ carbs, more protein (more expensive carbs), or fats.
this can all be figured out AFTER you figure out how many calories are needed in your lifestyle and for your goal.
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Screw this book, I've gained 4-6 lbs
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