Diet help needed

[mrman]

Hi,

I bought NROL a couple of weeks ago and I'm following the Break-In program according to the template for lifter 4. After the three weekly weights sessions I do the metabolic intervals as described on a rowing machine. These sessions are quite hard, I'm sweating a lot and huffing and puffing between sets. In addition I do two easy 20 minute bike sessions a week on a stationary bike and one 30 minute jog. These are for speeding the recovery.

My problem lies with my diet. I'm really confused how much calorie-wise I should eat. I'm 45 and 228 lbs. According to NROL my calorie needs are 1,3 * 11 * 228 = 3260 kcal, if I'm categorized as somewhat active. On the other hand, if I'm categorized as really active, my calorie needs would be 1,4 * 11* 228 = 3511 kcal. My job is a simple desk job but as I said the NROL training sessions are quite hard.

In addition I've surfed the net for other formulas and according to these my calorie needs are between 3290 and 4280 kcal depending on my activity level (somewhat active / really active) ! John Berardi's formula gives even higher estimates and goes up to 4475 kcal!

For the last three weeks I've eaten between 2450 kcal and 2700 kcal a day and on a couple occasions gone as high as 3000 kcal. Still I've lost only one pound of weight and my bodyfat has remained a constant 24 % (according to my Omron bf calculator). I eat mainly clean food and I devide the calories as follows: 30/30/40 p/f/c.

So I'm confused to say the least should I lower the calories even more or am I eating too few calories and that is preventing my fat loss? Maybe my Omron bf calculator is not giving proper readings? Thanks for reading my rant, any help or comments would be appreciated! TIA!

-MrMan

[Cynic]

Originally Posted by mrman

My problem lies with my diet. I'm really confused how much calorie-wise I should eat. I'm 45 and 228 lbs. According to NROL my calorie needs are 1,3 * 11 * 228 = 3260 kcal, if I'm categorized as somewhat active. On the other hand, if I'm categorized as really active, my calorie needs would be 1,4 * 11* 228 = 3511 kcal. My job is a simple desk job but as I said the NROL training sessions are quite hard.

Ok, really active would be like lifting weights 3x/wk, doing hiit 1-2x/wk and climbing utility poles or wrestling bears (either Chicago or grizzly) for a job...are you getting the idea?

I'd classify you as no more than moderate and that may be stretching it.

In addition I've surfed the net for other formulas and according to these my calorie needs are between 3290 and 4280 kcal depending on my activity level (somewhat active / really active) ! John Berardi's formula gives even higher estimates and goes up to 4475 kcal!

Lou and Alwyn use the cals/lb method. Others use the HB method. both work, but will give different results. Choose one and stick with it.

For the last three weeks I've eaten between 2450 kcal and 2700 kcal a day and on a couple occasions gone as high as 3000 kcal. Still I've lost only one pound of weight and my bodyfat has remained a constant 24 % (according to my Omron bf calculator). I eat mainly clean food and I devide the calories as follows: 30/30/40 p/f/c.

My experience with Omrons is not good. I'd recommend calipers or use the old tried and true method: how do your clothes feel? Looser? Tighter? Nothing?

Try increasing 250cals every couple weeks and see what that does. You're doing a lot of metabolic boosting work, but you may not be putting enough in for the body to feel like it's not starving. Watch the scale carefully.

Also, keep in mind, break-in is prepatory. It'll get the metabolism up there, but it's nothing compared to FLI, II and III. Those will get you burning fat off.

[RacerBill]

Cynic's right. You're probably in the moderately active category. Much as most of us like to think we're really active, we're not. I don't think anyone with a desk job qualifies -- and that includes me! "Very Active" would be someone like a professional athlete.

The weight loss might improve if you change your macros a bit and make the carbs your lowest macro, not the highest. Maybe try 40P/30F/30C for starters. If you really want to drop pounds, then lower the carbs more.

[mrman]

Thanks for your replies! Strange, I had lost only 1 pound in 3 weeks and after posting my previous post I lost 2 lbs in 3 days!

I'm starting to get itchy aswell as I will be starting FL2 next week and it's supposed to be hell on earth. So we'll see what happens then...