I couldn't think of a cute name for my log, but here it is....

[mel]

Hi! It's great to see you here. NROL has some great programs. And, they really work, especially for adding strength. I found that even on the fatloss programs, I gained strength. That was a huge step for me because the stronger I got, the more confidence I had with lifting, and the better I let the programs work for me.

It is interesting to read your diet struggles, and I can totally relate. I did a restrictive cals diet for about 10 months. It worked great to get the weight off, but then I started climbing again. Early in the fall, I found Leigh Peele's H.E.L.L. Program. Eventhough you are heavy into NROL, it's worth a read. There's a lot about calorie cycling and her theories on protein and carbs, which are a little different than what you might expect.

Right now I am about half way through the 90 day program and liking the direction it is heading. You can search for the H.E.L.L. thread on this site or google it. Just some food for thought.

mel

[Victoria]

Good workout, Karen! The whole food thing makes me crazy, too! My problem is not eating enough. But, I suppose it's worth all the fuss if it means reaching our goals.

[Fitwit]

Thanks Rebecca C! You have a wonderful T'giving! I worked out tonight and hopefully, can to posting that tomorrow.

[Fitwit]

Originally Posted by Victoria

Good workout, Karen! The whole food thing makes me crazy, too! My problem is not eating enough. But, I suppose it's worth all the fuss if it means reaching our goals.

Not eating enough? I can't imagine, Victoria! How many cals do you eat? Does it not take alot for you to maintain? I hope you eat plenty tomorrow!

[Fitwit]

Originally Posted by mel

Hi! It's great to see you here. NROL has some great programs. And, they really work, especially for adding strength. I found that even on the fatloss programs, I gained strength. That was a huge step for me because the stronger I got, the more confidence I had with lifting, and the better I let the programs work for me.

It is interesting to read your diet struggles, and I can totally relate. I did a restrictive cals diet for about 10 months. It worked great to get the weight off, but then I started climbing again. Early in the fall, I found Leigh Peele's H.E.L.L. Program. Eventhough you are heavy into NROL, it's worth a read. There's a lot about calorie cycling and her theories on protein and carbs, which are a little different than what you might expect.

Right now I am about half way through the 90 day program and liking the direction it is heading. You can search for the H.E.L.L. thread on this site or google it. Just some food for thought.

mel

Thanks so much for sharing your experience, Mel! I will look at Leigh's program. Reading about fitness and dieting seems to be a hobby of mine. I have heard cycling is great and I love carbs!! They don't bother me like they seem to some folks.

Have a great T'giving!

[Victoria]

Originally Posted by Fitwit

Not eating enough? I can't imagine, Victoria! How many cals do you eat? Does it not take alot for you to maintain? I hope you eat plenty tomorrow!

I typically don't have much of an appetite and have never been a "big eater." But, I've also eaten too far below maintenance for a bit. With my workouts, maintenance is around 2400. But, I'm getting better. I've been hitting around 1800 cals for a few weeks now. I'm trying to get around 2000+ for a bit, then I'll drop a few hundred below that to get the fat loss moving again. And, yes, today should easily be a 2000+ day!

Have a great Thanksgiving, Karen!

[Fitwit]

I have been eating at maintenance for 6 days, but I wanted to post a 7 day average before T'giving messes up my numbers. LOL!

I have been MAINTAINING on this:

Total: 1911 Fat: 7Carbs: 189 Fiber: 24
Protein:119

It is very exciting to see my numbers that high. I always thought my maintenance would be lower.

Here is my workout from yesterday. Not my best work, but you have those days:

Squats:
80x13
60x15 I need to work on my form. I have lost it for some reason.

Superset:
lunge:
15x50
12x50

db row:
15x15
10x15

Superset:
push-up: (at least I can do "boys" now)
6
6
crunch:
20
20

[Fitwit]

Originally Posted by Victoria

I typically don't have much of an appetite and have never been a "big eater." But, I've also eaten too far below maintenance for a bit. With my workouts, maintenance is around 2400. But, I'm getting better. I've been hitting around 1800 cals for a few weeks now. I'm trying to get around 2000+ for a bit, then I'll drop a few hundred below that to get the fat loss moving again. And, yes, today should easily be a 2000+ day!

Have a great Thanksgiving, Karen!

I wish I didn't have a big appetite! Turkey and dressing is my favorite meal in the whole wide world so it is a dangerous day!

I have been "too far below maintenance" before myself. When I lost the weight in 2001-2002, my calories were between 1200 and 1500. Some thought at one time I had damaged my metabolism but thankfully, that doesn't seem to be the casel.

Have a great day!! Gotta go make a sweet potato casserole!!

[Fitwit]

Originally Posted by Victoria

I typically don't have much of an appetite and have never been a "big eater." But, I've also eaten too far below maintenance for a bit. With my workouts, maintenance is around 2400. But, I'm getting better. I've been hitting around 1800 cals for a few weeks now. I'm trying to get around 2000+ for a bit, then I'll drop a few hundred below that to get the fat loss moving again. And, yes, today should easily be a 2000+ day!

Have a great Thanksgiving, Karen!

I wish I didn't have a big appetite! Turkey and dressing is my favorite meal in the whole wide world so it is a dangerous day!

I have been "too far below maintenance" before myself. When I lost the weight in 2001-2002, my calories were between 1200 and 1500. Some thought at one time I had damaged my metabolism but thankfully, that doesn't seem to be the case.

Have a great day!! Gotta go make a sweet potato casserole!!

[Fitwit]

From Victoria's log:

I used this web site. Figure out your BMR, then scroll down to the Harris Benedict link to figure out your calories based on activity. The problem is, the activity levels are a bit ambiguous and you end up averaging if you don't fall neatly into one of the categories.

However, I found this calculator that seems a bit more accurate as it lets you define your activity levels by the hour. Try both a see where you end up. It will never be an exact number but at least it gives you an idea.

Hope that helps!!!

From Lisa S:

if you really want to detail things out, this site has this activity counter and you build up your entire day.

[Fitwit]

I wanted to share what my hubby and I are giving ourselves for our anniversary which is December 18th (19 years) I can't wait to get it-2 to 3 weeks. This store is in town actually. We bought our treadmill here a few years back. Nice to try before you buy! I have it just in time to start the NROL for Women!!


http://www.fitnesszone.com/Mer chant2/merchant.mvc?Screen=PRO D&Store_Code=FFFPU&Product_Code=PPR&Category_Code=002-004-008

[Fitwit]

Low calorie diets and vigorous lifting


I want to read this later and will probably refer back to it:

[Fitwit]

I have been eating for a week or so looking for maintenance:

It seems to be here:
Calories: 1911
Fat: 75
Carbs: 195
Protein:117

I am going to try these macros for fat loss:
Calories: 1725
Fat: 65
Carbs: 150
Protein: 135

I am going to do this for 2 weeks. If it is not working or I just hate it, I will adjust.

Comments and suggestions welcome!

[Fitwit]

Okay, it is I, Wishy-Washy. After sleeping on it, I have decided to up the protein:

Calories: 1711
Fat: 65
Carbs: 131
Protein: 150

[Espi]

It's worth a try. Some people discover they like the satiety of higher protein intake so much that they can do with less carbs.
And others just crave carbs so much that no amount of protein will make them change their minds.

I've been at intakes of around 3g/kg BW (1.5g/lbs) and have now gone back to about 2g/kg and barely noticed a difference in satiety. However.. the big difference: your maintenance is much lower so there's less leeway either side.

I've seen an interesting article in which it was stated that another trick to successful dieting was to change diets every 2 weeks. This would make you more compliant and hence keep cutting calories, rather than having them 'creep up' which is natural with any diet.
However for you it still seems that your maintenance should have been higher in the first place.

[Fitwit]

You may be right about my maintenance calories. I just didn't have the patience to go a month or more.

Here are my numbers from today:

What I was going for:
Cals: 1711, Fat: 65, Carbs: 131, Protein: 150
Actual:
Cals: 1624, Fat: 65, Carbs: 114, Protein: 166

[Fitwit]

Age: 43
Height: 5' 5"
Weight: 185
BodyFat: don't know
Right upper arm: 15"
Chest (nipple level): 44"
Rib cage: 40.5
Waist (taken at navel): 39.5"
Stomach: 45"
Hips: 43"
Upper right Thigh: 24.5