The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I have been doing NROL4W for two full weeks (six workouts) and start my third week today. I did my first weigh in today, and was wondering about the impression of the results . . (btw, I am female)
original weight: 160
weight today:158.5
I know weight loss is mostly dietary and I have been keeping my calories between 1600-1700 on non workout days, and 1850-1900 on workout days. (according to the book, my target calorie ranges are 1700 and 1950)
I am happy with having lost some weight, so I'm not complainy at all, just curious if this is typical for lifting and losing weight at the same time? Naturally I would like to lose as fast as possible, but I am much more interested of the overall goal of becoming healthy.
Would you say I should 'tweek' my calories in the next two weeks down a bit? or keep at that rate? I am not sure what the norm is in this situation.
**btw, I am VERY happy with the lifting. I can already tell the difference in my strength levels. Easy Newbie gains RULE!!!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Well, it depends. Everyone loses weight at a different rate. The obvious answer is that if you are unhappy with the rate then the answer is to drop a few calories. However, on NROL4W you'll also have to be careful that you leave yourself enough energy. ie. dropping cals might leave you with less energy and your overall daily movements might drop. I'd say give it another 2 weeks and then consider dropping calories a bit.
I suspect that almost everyone will have a different answer.
IRC, you don't weigh and measure your food? If that's the case, then you might want to take a couple weeks to strictly monitor your intake (ie weigh EVERYTHING) and then see how things shape up. You really can't determine your maintenance, deficit, or surplus levels unless you are SURE of your intake.
I agree with Jane......weigh your food. I have been tracking my food quite regularly for a good year and yesterday, due to the suggestion in FLTS, I started weighing my food rather than eye-balling or using cups/spoons.
The first food weighed was a huge eye-opener. My 'medium' apple (75 calories per fitday) was 205 grams (110 calories). Ok, so only a 35 calorie difference, right? Big deal, right? Well, I think that's something like 42% more calories than I would have alloted if I just considered it a medium apple. What if I have that error in calculation with my entire day? What if the 2000 calories that I thought I was eating is actually 2800 calories? That would (and probably does) explain why I've been stalled for so bloody long (6-7 months)....I've been eating at maintenance level, not deficit level.
I tell you, it was a real 'awakening' moment for me. Hopefully just this simple modification will get me back into the fat losing zone.
As far as my experience with the NROL4W program, I just finished stage 1 and my scale weight actually went up - keep in mind though that I wasn't tracking my food - just guesstimating. I did drop an inch on my hips/waist over the first stage of NROL4W so that was sweet. I didn't expect to see huge changes though as I've been doing one lifting program or another for about 18 months.
If I've learned anything over the last couple years of body changes, it's that (for me) I need to be willing to change things when they aren't working. Sometimes it can get very frustrating though.
Most people don't lose with New Rules, especially if they are eating at the maintenance level calories suggested in the book. So if you are eating those calories and still lost I say you are ahead of the game. If you want to lose more then you will need to have a bigger deficit.
are those calorie levels the maintenance amounts or did you subtract from them?
Those are the deficit numbers, about 300 calories under projected maintenance.
Quote:
Originally Posted by missjane
IRC, you don't weigh and measure your food? If that's the case, then you might want to take a couple weeks to strictly monitor your intake (ie weigh EVERYTHING) and then see how things shape up. You really can't determine your maintenance, deficit, or surplus levels unless you are SURE of your intake.
Yes, I have read a lot about weighing it, instead of just using measuring measuring cups and such. I have to admit, that level of commitment is a little be intimidating.
I guess it just doesn't seem feasible to do that, but obviously since many people do, it is.
I have a digital scale here at the house that weighs thing by hundredths of a pound. It is a deli scale like they use when you buy stuff out of the deli, identical to those. http://www.scalesgalore.com/mettler_...ting_scale.htm ~ basically that model
It has the tare feature, and I guess I could convert things to grams? is there something wrong with my thinking?
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
It isn't that bad. Just put your plate or bowl on the scale before you start loading it and tare in between. Most of the time you using it to measure according to your plan (e.g. pouring in cereal) and it isn't that different than just learning to eyeball it.
For preportioned items, yes, put your apple on the scale and see if you have a 150g apple or a 75g apple. Next time you'll know that those run about 150g rather than the 75g in your plan and you'll plan accordingly to either take only half or accomodate the difference. Tare your plate and then put your chicken breast on and note that it is 5 oz, tare your plate and drop the veggies on and notice if it is 100g of mixed veggies or more or less. Put your bowl on the scale, add lettuce, tare it and then get the salad dressing - if it says 20g/TBSP, then pour until you get 20g and see if that seems like enough for your salad.
easy-peasy.
Weighing is really more convenient that measuring cups and spoons IMO. If you weigh something you don't have to get the spoons and cups dirty in addition to whatever container you are using for your food.
Like for cereal, just weigh it out directly into your cereal bowl. No crumbs to clean out of a measuring cup.
If you are putting mayo on a sandwich, put your bread on a plate, weigh the bread, tare, add mayo and see how much you added. Add some more if needed to get up to the desired serving size. No Tbsp to clean out or try to scoop the mayo out of.
I'd really recommend getting a scale that weighs in grams though (although that one you posted looks really fancy!). It sounds like quite a PITA to have to convert everything from 100ths of a lb into grams or whatever. Small scales that go up to about 5 lbs are cheap. I have a postal scale I got from Office Depot. It weighs in lb/oz and grams (brand name is Pelouse, and I've checked it with small weights we aquired from a lab that was being cleaned out and it was very accurate). It was about $30, and it does double duty for my online shipping
^^ that's exactly how I do it. Handy for things like spread on bread or making tuna salad (a splat of mayo and a smaller splat of relish).
The only thing I don't like about my scale is that it won't go negative.
So if I put the platter of chicken breasts on the scale and tare it - when I lift one off I don't see -5 oz (my other scale did that). I never realized how much I liked and used that feature until I got the new scale without it.
yeah, even my partner (who is very supportive of my efforts) thinks I'm a bit strange with the scale on the counter and all. I told him I was doing it as education - an experiment....which is true. We've all got our oddities!
Actually weighing your food is eye opening for coworkers too! I weigh my food on the postal scale when I am at work. At first people were a little amused. But once they saw that I am losing weight (down 34 and just a few more to go) they have seen the error in their ways.
First two week weigh in ~ impressions?
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