My friend Maggie Wang, who is a self-described geek (she designs computer games for a living!), made this great Excel calculator to figure your calorie needs based upon Cass's formula in the book, along with spreadsheets for the workouts.
Enjoy!
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Life's a Journey ... Enjoy the Ride!
Though I know Lou has said he doesn't want people giving out the workout logs for free as it's a huge part of the information people are paying for when they buy the book.
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Kim. Not Kimberly, not Kimmie, and certainly not Kimbo. Just Kim. Though it was frankcassiesmom for a blink of an eye.
Though I know Lou has said he doesn't want people giving out the workout logs for free as it's a huge part of the information people are paying for when they buy the book.
As cool as I think that calculator and the logs are, I was thinking along the same lines. I thought I remembered someone else doing something similiar and it not being taken well.
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Ginger
Be there now and revel in the how you look, feel, function every day. Each encounter with yourself just being a celebration." ~ Tracey (DanceDiva)
"I see too many women at my gym and in my practice become unhappy with their basic frame size/shape and try to "beat their bodies" into some idealized shape that they have in their minds." ~ Wendy
I think I would be torked if I wrote a book and someone was posting my workout plan. Even Aoife had to validate that you purchased the book before she would give you access to her workout logs.
Just my two cents.
I'm Maggie from the Caustic Musings blog. One of your members (Bratt?) left a comment on my post earlier today about the copyright issue and the solution that one of your other members had come up with to address it.
Based on the concerns expressed there and in this thread, I have moved the spreadsheet to a password-protected directory on my server. To access it, readers will now need a copy of the book to look up the two words I have chosen for the User Name and Password needed to download the file.
I've also added a note to warn people that attempting to perform the workouts without access to the full exercise descriptions would most likely result in subpar results and very possible injury. I sort of figured this would be self-evident to most people and keep all but the legitimate owners of the book from getting any value from the original open download (especially since I don't include lifting tempo in the logs) but I guess there will always be a handful of idiots who will try it anyway.
I hope this is an acceptable compromise! It was never my intention to ruffle any feathers here or to hurt the sales of the book. I just wanted to make it easier for fellow NROLFW owners to knock out Cassandra's nutrition calculations and spend more time lifting and less time scribbling on blank log sheets.
I'm Maggie from the Caustic Musings blog. One of your members (Bratt?) left a comment on my post earlier today about the copyright issue and the solution that one of your other members had come up with to address it.
While I agree with your decision to confirm book ownership before distributing the logs, I will indulge a pet peeve of mine and say that there simply is no copyright issue or any other legal issue that would compel you to do so. A list of exercise names, set and rep presecriptions etc is absolutely not subject to copyright. Prose explaining the exercises, photos of the exercises, prose explaining the programming decisions etc are subject to copyright.
While I would personally consider it unethical to assist others in obtaining the benefit of intellectual property without paying for it, I also consider it unethical to imply that there is a legal obligation to cease and desist when there is not.
I agree 100% with Perfect Martini!!! This is also a peeve of mine. There was NOTHING at all copyright about that spreadsheet and I appreciated downloading it. I would never take the time to jump through all the new hoops to download it now so glad I got it when I did. Very well done.
I will also add that it doesn't make sense at all even from an ethical POV to try to make this so secretive. Those who will steal the exercises could easily do so from logs or even from the book store. Those who would buy the book would do so even without the need to actually do the program. I purchased the book in order to follow along with all the logs and also because I thought the book had good information in it besides the exercises.
Thank you so much, Maggie, for the logs and calculator. I love them. They are very straightforward and will be so easy to use. I think it is kind of you to password protect them for Lou, Cassandra, and Alwyn's sake. I am very thankful they are available.
These really are great. Thank you for sharing your hard work! I was going to start this week, but I have a week-long rafting vacation coming up in another week, and I don't want to take a break that early (not to mention the problem of camping food ), so I am "warming up" with the exercises before the trip, ready to start the program in earnest when we get back.
Maggie, thanks for the logs! Although my 45 year old eyes did not appreciate the tiny font. At least I didn't have to use my reading glasses. I already create enough of a spectacle without using granny glasses during lifting.
Anyway, wanted to point out that Stage 2 workout b, the D sets are messed up--the swiss ball crunch said 60 secs instead of "10" and the flexion doesn't say anything at all. I did have the book so I didn't do any thing disastrous. Just wanted to let you know about that little error.
Love the logs! THank you Maggie!!!
NROL4W Diet Calculator and Workout Logs
Linear Mode
