Thinking about changing my calorie intake

CaraBeth · 02-09-2009, 07:10 AM

Just wanted to see if anyone has any thoughts/advice on this. Prior to starting New Rules, I was eating in the 1300-1500 calorie range and exercising regularly (mostly cardio, some lifting, but nothing structured like this program). Using the book's calculations for my maitenance level, (130ish lbs, 5'2", 25yo), I'd get about 2200 on lifting days and 1950 on non-lifting days. To me that sounded like a big jump to make from what I was eating, and I didn't want to shock my body and end up gaining from the start. Not to mention, it seemed really hard to eat that much! I had to get myself used to the idea of eating more snacks and find some ways to bulk up my meals with the right kinds of calories. So anyway, to give myself a sort of adjustment stage, if you will, I have been eating about 1900-2000 on lifting days and about 1600 on non-lifting days. Also, I workout 5-6 times per week, doing HIIT and regular cardio on the days I'm not lifting. I'm currently on workout 5 in stage 1, and so far I have maintained my weight - I am considering that a success! It feels good to be eating more and know that I can maintain. Considering I was obese for most of my life (200lbs in high school, and finally got down to the 130's at the end of college, and then a short-lived dip to 125 for a few months before my wedding in 2007), I am always very cautious because I do tend to gain very easily. So, this feels good.

However, now I'm beginning to wonder if I should try bumping up to my full maitenance level. I don't want to be doing all this work in the gym and not get the full benefit of muscle building if I am not eating enough. So I'm contemplating bumping up my calories and seeing if I can still maintain. Then sticking there for a couple months, getting my body used to that, THEN maybe trying a deficit again to see if I can drop some fat and get into the upper 120's. I would love to lose a few lbs, though I realize it's not a "must" since I am within my healthy weight range. I'm just thinking about it more and more, and I think the only way to do this might be to bump up my calories for a while and then come back down. Since I have been eating less calories for such a long time, I feel like my body just might be used to that and if I want to lose weight, I might not ever be able to do it without first upping my calories a bit.

Sorry for the long rambling! If you made it this far... does anyone have any advice? Anyone else been in the similar situation?

jesso435 · 02-09-2009, 04:03 PM

I can relate. When I started NROLW I ate at my maintenance level (~2000 calories off days, 2250 calories on workout days) and felt like I was absolutely stuffing myself. The amazing thing is that I got used to it, and I didn't put on any weight from the extra calories. I think my body really needed those calories for the workouts, and from what I read, it seems like I previously was one of those chronic under eaters (described in the book, I think).

After 4 weeks I evaluated my progress. I lost maybe 5 pounds (probably water) and got a little smaller. I decided I wanted to see more in terms of fat loss, so I started by bringing down my calorie intake by 150. A little later I brought it down by a total of 300, which is where I am now (I'm in the middle of stage 4 FWIW). That leaves me at a pretty small deficit, but I'm continuing to slowly lose fat and see more muscle, and eating at the small deficit hasn't been detrimental to my workouts. I'm following the program verbatim -- no extra cardio or HIIT.

It sounds like our goals are similar: moderate weight/fat loss and to build muscle. Many think those two things are mutually exclusive, but I think I can accomplish those goals with a small deficit and by eating healthy. It's just going to take longer than being on a diet with a huge deficit. I personally think it's a very healthy and sustainable approach.

Hope this helps. Good luck!

LOLfitness · 02-19-2009, 02:22 AM

Hi CaraBeth,

before starting NROL I was also eating low cal. NROL convinced me to up my calorie intake and I've been doing it gradually as well. I'm very pleased with the results. I'm eating 1800/2000 now and i'm very happy with it. I'm planning to stay at this level for about a month (unlike you I did gain a few pounds - totally worth it in exchange for the revved up metabolism), and then going up to 2000/2200 and staying there (and gaining all this beautiful muscle)

So I say go for it! Good luck!

IrOnMaIdEn · 02-28-2009, 01:27 AM

Hey Cara,
First of all congratulations on starting NROLW, its such a great program. I think that if your doing cardio on the days your not lifting, you can definitely bump up your calories to your full maintenance level. You want to make sure your feeding that muscle, after all the hard work your putting in. Keep up the great work , girl!!