Hi all, I think this would be a great place for me to log my progress and get feedback. I'm nearing the end of stage 1 of NROL4W and though I feel great and look much tighter, I'm still not stripping body fat at the rate I wish to (I will post before and after pics below). My goal is to get stronger, fitter, and feel better. I came to college in America at a skimpy 110 pounds (hailing from Hong Kong) and I'm hoping to get down to 120 lbs. Any feedback/support/comments appreciated!
Here are my stats--they have remained the same
:
Age - 22
Height - 5"4
Weight - 128 lbs
Waist - 28" Lower belly - 33" Butt - 37"
Here are my most recent workouts:
Workout 8A:
Squats: 3x8, 105 lbs, 100 lbs, 100 lbs
Push-ups: 3x8, bodyweight on floor
Seated Row: 3x8, 80 lbs for all 3 sets
Step-up: 3x8 each leg, 30 lbs dumbbell in each hand, 4 aerobic steps (just slightly below my knee)
Prone Jackknife: 3x15
Workout 7B:
Deadlift: 3x8, 85 lbs, 105 lbs, 115 lbs
Dumbell shoulder press: 3x8, 25 lbs for all 3 sets
Wide-Grip Lat pulldown: 3x8, 70 lbs, 80 lbs, 80 lbs
Static Lunge (I hate lunges!): 3x8, 20 lbs all 3 sets
Overhand Swiss ball crunch: 3x15, 15 lbs, 15 lbs, 20 lbs
Nutrition:
Recently I decided to cut 100 calories from the calculations recommended in the book. So on no-workout days I'm aiming at 1,844 calories with 138.3 grams of protein (30%), and on workout days I'm aiming at 2,087 calories, with 157 grams of protein (30%). I'm using mydailyplate.com to track food intake--look me up there (handle cq000)!