New Rules of Lifting for Women Diet Calculator and Workout Logs

Because some of you asked for it (and I was making this for myself anyway after noticing what a major pain in the butt it was last week to hand transcribe all of the Stage 2 workouts from The New Rules of Lifting for Women book to the blank photocopied workout log sheet), I present to you my brand new New Rules of Lifting for Women Diet Calculator and Workout Log spreadsheet for Microsoft Excel, Google Docs, and/or OpenOffice!

This spreadsheet includes a nutrition calculator based on the NROLFW nutrition plan by Cassandra Forsythe. Enter your age, weight, and height, and it will calculate your body mass index, resting metabolic rate, NROLFW activity multipliers, and the NROLFW suggested calories and macronutrient targets for both maintenance and fat loss at a deficit of 300 calories per day.

Also included are printable workout log sheets for all seven stages of workouts in NROLFW with exercises, page number references, sets, reps, and rest intervals already pre-populated for your convenience. I’ve also included tables to log your interval cardio sessions and bodyweight matrix workouts in the appropriate stages.

Save yourself a lot of tedious pen and paper calculations and confusing blank workout log filling and just download and print my spreadsheet instead.

Hey, you might as well take advantage of my OCD tendencies, right?


It’s come to my attention that one of the authors of the book has objected to the posting of the full NROLFW workout logs in the past since the workouts are one of the main reasons to purchase the book. Because of this, I have moved the spreadsheet to a password-protected directory on my server that will allow access only to folks who own the book and can look up the following in their copy of New Rules of Lifting for Women:

  • User Name: Fourth word in paragraph two of the “A Decent Interval” section on page 26
  • Password: Seventh word in paragraph three on page 121

Download: New Rules of Lifting for Women Diet Calculator and Workout Logs

A final note: Bear in mind that attempting to perform the NROLFW workouts in these log sheets without the actual exercise descriptions from the book which include photos, proper form, and tempo information could result in sub-optimal results and/or actual injury.

Buy the book, ladies! It’s only $17.13 from, and it’s WELL WORTH IT.

26 thoughts on “New Rules of Lifting for Women Diet Calculator and Workout Logs

  1. This is awesome, I love your excel calculators. I have used your Weight Loss Calculator spreadsheet for almost 2 years, I love it!

  2. First off, your site is fantastic. Thank you for sharing and all the effort you put into it. I came here after reading about it in a post by “UConnJulie” in the JP Fitness Forum’s official thread for the book New Rules Of Lifting for Women. Love the book, love the workout and your log is fantastic.

    I do want to give you a heads up…. the workout is copyright protected. By sharing your spread sheet publicly you are also basically giving away Alwyn’s workout designed specifically for purchasers of the book. Not so cool and I’m sure not the spirit in which you intended. You could do what another forum member did… she exchanged emails with anyone wanting a copy of it and asked them to tell her a specific sentence in a specific paragraph on a specific page of the book as proof that they had purchased the book.

    Just a thought : ) Take care and all the best to you!

  3. Thanks for the concern and the tip about restricting access to current book owners, Bratt! I understand the author’s concern about copyright and loss of revenue, so I’ve moved the spreadsheet to a password-protected directory on my server. Anyone who owns the book can easily look up the necessary login credentials needed to download the file, but it won’t be available to the general public without a copy of the book.


  4. Your calculator and log are awesome. I’ve had the book for a while now and I love the way you did the password protection with words from the book. 🙂 I’ve been taking a break from heavier weighted things and doing Red Carpet Ready…which is a killer on the knees. I’m ready to go back to NWOLW and your Excel files are just PERFECT!

  5. This is a great idea. I ended up creating my own spreadsheets for the workouts for the same reason…writing all that stuff down is too tedious for words.

    I started phase 3 yesterday, cursing Alwyn’s name the third time I did plank position for 90 seconds, then again during the body weight matrix. But that which doesn’t kill me makes me stronger, and I’m ready for more! This book is one of the best fitness purchases I’ve made.

  6. Thank you for the NROL Diet Calculator and Workout Logs!

    All I can say is… WOW! This makes the program much easier to follow.


  7. Hi Maggie, thanks so much for the logs. Thanks for the site also, I can always find something entertaining here.
    I wanted to let you know that I downloaded the workout sheets for nrol4w but when I try to print workout 3 it crashes excel. I don’t think it’s my computer (but it could be). Just a FYI.

  8. A woman after my own heart. I just bought the book yesterday. Thank you so much for the spreadsheets. I was going to make my own, so you saved me a ton of time. Much obliged.

  9. Either I’m reading too much into the program log or I’m just not getting the concept at all. For example, Stage 1A- Squats- WO 1-4 each 2 sets, 2 of which are 15 and 2 are 12 reps with 60 second rest in between each. Does this mean that I would do all 4 workouts (essentially 8 sets of squats) with varying degree of difficulty, such as adding weights? Or is this Workout 1= week 1? am I reading this completely wrong. I’ve read the section of the book that I think explains this but my brain is fried and I’m getting frustrated, which means I’m probably reading into this more than I should.

    I am a trainer and I do keep a log but I wanted to try something a little different and this program seems interesting and intense for someone looking to gain more lean muscle mass.


    PS: Great site by the way.

  10. I divide the calories for the nonworkout days by 5 meals since I count the workout shake as a meal on the days I workout.

    Just a thought.

  11. Do I continue to tweak the program with each lb. I lose, or do I wait until a significant amount is lost? IOW – would I re-enter the numbers with every 5 lb. loss? (I am trying to lose weight with this program). Thanks!

  12. THANK YOU! This is great! Thank you!
    Do you know were I can find anything like this for “The New Rules of Lifting” for my husband?
    Again THANKS!!!! It will be very helpful!

  13. Thankyou so much for this!!!
    I took a break from this program to do 6 weeks of KettleBelleBody but am definately ready to go for NROLW again – this spreadsheet is awesome and I love the way the nutritional info is broken down! Great passwords too 😉 Thankyou so much.

  14. Thank for making this! As a mother of 2 under age 3 I would never have the time to create this for myself! I just bought the book and read it after my husband read and was having awesome results with the “original” male version. We have both bee working out for 6 weeks me doing weight watchers and running and yoga. He was putting far less time in gym and not logging every “point” and dramatically lost more weight and changed his physique more than I did. So I am starting this first 6 week journey. Which I like it being broken down that way. It helped me when I was nursing just breaking it down to committing for 6 week increments…hopefully same will occur with this plan! Again thanks for geeking it up and sharing your spreadsheet

  15. I’m a big advocate of copyright protection. However, if they are worried about it, maybe they shouldn’t have done such a crappy job explaining the workout set up and designed such a useless training log! They ought to be paying YOU royalties for doing what they should have done and making their book usable.

  16. I’m trying to download the spreadsheet and it says the file isn’t there anymore?!? Am I doing something wrong? I did my first workout tonight and am dying to start my training log! Thanks so much.

  17. Freakin’ awesome!!! I just got the book last night, and I’m so glad you are providing such a fantastic resource!

    Thanks! 🙂

  18. Thanks for the great worksheet, definitely saved me a lot of time. I bought the kindle version (no page numbers), just thought I would pass on location info for other Kindle users. The location for User Name paragraph is 634 and for the password is 2288.

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