Ok, here we go.
I'm 24 years old, 5'5", and 189lbs at approximately 29.6% body fat. I'll be doing updated measurements this weekend for all parts of my body.
Training
I'm doing NROL4W. Currently in Stage 1, going into A6 tomorrow morning. As of my LAST workouts, here's what I'm lifting:
Workout A - 10x3
Squats - 70lbs (started at 45)
Pushups - All BW on hands and toes, barely! (started on hands and knees)
Seated Row - 70lbs (started at 50)
Step Ups - 17.5lb dumbbels (started at 10)
Prone Jackknife - 12 (ouch) (started at barely 8)
Workout B - 10x3
Deadlifts - 70lbs (started at 40)
Shoulder Press - 20lb dumbbells (started at 8s)
WG Lat Pulldown - 70lbs (started at 50)
Lunges - 12.5lb dumbbells (started at 10s - god I hate these!)
Swiss Ball Crunch - 12 (need to try hands over head)
I've been on the program since the end of January and between calipers and the scale, I see a loss of about 5lbs of fat. However, I'm not confident in these numbers as the scale fluctuates greatly and I'm not too sure of my skill with the calipers.
This week, I'm strictly eating maintenance calories. I believe I have a tendency to under eat when I'm active. Assuming my body fat measurement is correct (though I haven't done the underwater test), I've got about 132-133lbs of lean mass and 55-56lbs of fat. (Even if the body fat measurements are off a bit, this is still a good amount of lean mass for a woman.)
Maintenance calorie recommendations from the book are -
2400 calories on lifting days
2100 calories on off days
I have to make a determined effort to eat all my meals to make this calorie range, but I'm interested to see how it effects my numbers over the next week or two.
Last February, I had a good deal of success lifting according to the Body for Life lifting plan, and doing 20-mins of HIIT three-four times a week. I lost 11lbs of fat inside a month and gained a few pounds of muscle. However, I was only eating between 1500-1700 calories a day, and after five or six weeks of the above, I hit a wicked plateau. So now I'm trying maintenance calories, even if the loss is slower.
As of this week, here's what I'm eating:
Breakfast - .5c dry oats, 1 scoop whey, 1TB natural peanut butter, 20 raisins, .5c grated carrots
Snack - 1 large apple, 2 string cheese, 22 almonds
Lunch - 5oz lean ground turkey, .5c peas and corn, .5c sweetpotato (homemade "Shepherd's Pie")
Snack - 1c. 1% cottage cheese, 1 c. pineapple
Dinner - Same as lunch or 4oz. lean ground turkey on whole wheat hamburger bun, 1 slice lowfat American cheese, ketchup/mustard and cooked carrots w/ pat of butter
"Dessert" - 1c. whole yogurt with 1c. strawberries and 1T local honey (added this meal to bring up calories)
Going for the 40/30/30 split. Also, I cook ahead and plan mostly the same meals all week for ease. I switch it up every week or so to try and keep the variety.