Muscle Building/Fat Loss: I'm baffled

[Firebird44]

I started NROL4W 5 mos ago, and I'm at Stage 6. I'm thrilled with the progress I've made strength-wise. But I started the program with some excess fat, mainly around the midsection, and it just hasn't budged. It's frustrating, because with all the work I've done lifting, I'd like to look a little better. I'm also a martial artist, so I do a fair amount of cardio-type activities between lifting days.

I'm 53 years old, 5'5", 147 lbs. It's hard to say in pounds how much fat I want to lose, particularly considering the very obvious muscle gain I've made at this point, but if I had to guess, I'd say maybe 10-15 lbs. I never had any weight issues before I hit menopause, so I'm not even experienced on how to deal with it.

NROL4W warns about the need for good protein intake, and I do follow their recommendations. It also warns against excessive calorie restriction, so I don't want to starve. But how in the world do I lose the fat when I'm trying to gain muscle? Is it even possible? Should I wait till I finish Stage 7, stop lifting, and cut calories? Is there a more specific nutritional plan I can follow to lose the fat while I'm still lifting?

Help!

[Lost Dog]

I don't have the book in front of me, but the nutrition section says to go with their formula for the first four weeks, then eat less if your not getting the fat loss you want.

[TBDX00]

To lose fat you need to be in a deficit. Don't make youself crazy with asking all this "what if." I would start reading the fat loss troubleshoot section of the board since what you want is fat loss. If that doesn't help then I recommend the book itself as you need to learn the basics.

I would still say congratulations on what you have done so far though!

[missjane]

There are a ton of threads related to nutrition here. Below are a handful of them. Happy reading!

Thinking about changing my calorie intake
The Calorie Question...
Just curious... since Alwyn says this is a "General Fitness" program...
New training and eating plan...weight gain possible?
newbie concerns aqnd questions
Newbie here - 10 pound weight gain?
Nutrition, Calorie Intake Confusion
weight gain
5 months of NROLW and I'm frustrated
Diet anyone ???
New. Thoughts on what I'm doing
Legs/Butt getting bigger - thoughts?
Nutrition Question

[Luna Sea]

Originally Posted by Firebird44

I never had any weight issues before I hit menopause, so I'm not even experienced on how to deal with it.

I hear you! I always looked fit and trim (even though I wasn't) until I hit menopause 4 years ago. I'm 55 now, and also doing NROL4W, almost through Stage 1.

What is working for me as far as changing my diet, is making sure I am getting at LEAST 1 gram of protein per pound of my weight, cutting out all white foods, and restricting my carbs to fruit and green and leafy green veggies only. I treat myself to whole grain products like oatmeal or Ezechiel bread with breakfast twice a week. So the bulk of my diet is protein and healthy fats (Fish oil, nuts and seeds, olive oil, etc.)

I once was able to eat anything before menopause. Now, my favourite carbs have become my enemy, and this is a real sacrifice for me, but it's really worth it. I have also had to cut back on my total daily caloric intake by about 300 to 500 cals per day. I was also a big eater, now I need to weigh and measure everything.

It's the diet, not the workout that will shed the fat.

[Firebird44]

Yes, I've never been much of a believer in the carb-restriction philosophy, but I definitely notice more problems now with refined carbs than I did a few years ago.

I just took a look at the "Fat Loss Troubleshoot" website. Definitely looks interesting.

[Luna Sea]

Originally Posted by Firebird44

Yes, I've never been much of a believer in the carb-restriction philosophy, but I definitely notice more problems now with refined carbs than I did a few years ago.

There's really not much scientific information on menopause and weight/metabolism changes in women, except to blame it on hormones.

It's hard for men and younger women to understand the frustration of having to deal with what feels like a stranger's body that no longer behaves like it did yesterday.

I know that my body now stores all my fat around my midsection, and holds onto it like hell! A caloric deficit needs to be greater in order to lose any weight at all.

Getting old sucks, but it beats the alternative.

[Firebird44]

Originally Posted by Luna Sea

It's hard for men and younger women to understand the frustration of having to deal with what feels like a stranger's body that no longer behaves like it did yesterday.

Amen. Just think, a few years ago I WAS one of those younger women who didn't understand! I thought I was immune!

I think I'm going to take your approach, and shift my diet away from carbs, and more toward protein and good fats. That way I can cut some calories and still maintain the appropriate protein intake. Then I think I'll start cutting more after I finish Stage 6, since this is supposed to be a major strength-building stage.

I also like TBDX00's suggestion:

Don't make yourself crazy...