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clubchub · 03-25-2009, 11:53 AM

3/24/09

I recently finished NROLFW. I did it from Sept 15 thru the beginning of March. It was my first introduction to lifting and I had a great time. I saw some positive changes to my body. I followed the nutrition guidelines in the book as well and developed some good habits.

I'm a 42 year old woman with two kids. I'm a small person, 5' tall and around 102 lb. My body fat according to my cheap scale is around 18.5%. Based on a video I just watched by Leigh Peele, I think that is way off. I think I'm more around 22 or 23%. My goal is to cut that body fat by about 5%. I have to watch it though, because of my age and small stature, I look gaunt and stringy if I lose too much weight. So I want to maintain my current weight, but cut some body fat. I'm not quite sure what to do nutritionally to make that happen, but I have done a lot of reading lately and am ready to give it a shot. I'm running a deficit right now for the first time in a long time, but that may change as I go along.

I tracked my calories closely for the last 3.5 weeks and here are my averages:

Fat - 28.5%
Protein - 29.2%
Carbohydrates - 40.4%
Alcohol - 1.9%

Daily Calorie Intake - 1,663 cals

The 40% carb number is deceiving. I usually keep carbs to about 30% on a daily basis, but a few large splurges skewed the average.

This is what my nutrition looked like the last 2 days. The numbers are very low for me. I think I will have to throw in some maintenance days to stay sane. Also, I have a history of going way off the nutrition plan on the weekends. I am going to try to avoid that for the next three weeks. Any input on my nutrition along the way is welcome. I'm new to all of this.

Date Calories Grams Fat Carbs Protein
2009-03-23 1,254 1,866 46 86 136
2009-03-24 1,273 1,406 40 114 124

I finished NROLFW on March 7, took a week off and started Fat Loss II from NROL on March 16. I've done 4 workouts so far, and am due for the fifth one tomorrow. I'll post the specifics of each workout starting tomorrow. I am lifting 3 times a week. I hate cardio and don't do enough of it. On the days I don't lift (and sometimes on lifting days too), I take long walks. I am conscious of NEAT and move all day long. I'm not opposed to HIIT if I need it to achieve my goals, but I'm not sure I can do it with my calories so low right now.

That's it for now. I've never posted a training log before so this should be fun.

03-25-2009, 11:53 AM	#1 (permalink)
clubchub Senior Member Join Date: Mar 2009 Posts: 270	wannabe lean 3/24/09 I recently finished NROLFW. I did it from Sept 15 thru the beginning of March. It was my first introduction to lifting and I had a great time. I saw some positive changes to my body. I followed the nutrition guidelines in the book as well and developed some good habits. I'm a 42 year old woman with two kids. I'm a small person, 5' tall and around 102 lb. My body fat according to my cheap scale is around 18.5%. Based on a video I just watched by Leigh Peele, I think that is way off. I think I'm more around 22 or 23%. My goal is to cut that body fat by about 5%. I have to watch it though, because of my age and small stature, I look gaunt and stringy if I lose too much weight. So I want to maintain my current weight, but cut some body fat. I'm not quite sure what to do nutritionally to make that happen, but I have done a lot of reading lately and am ready to give it a shot. I'm running a deficit right now for the first time in a long time, but that may change as I go along. I tracked my calories closely for the last 3.5 weeks and here are my averages: Fat - 28.5% Protein - 29.2% Carbohydrates - 40.4% Alcohol - 1.9% Daily Calorie Intake - 1,663 cals The 40% carb number is deceiving. I usually keep carbs to about 30% on a daily basis, but a few large splurges skewed the average. This is what my nutrition looked like the last 2 days. The numbers are very low for me. I think I will have to throw in some maintenance days to stay sane. Also, I have a history of going way off the nutrition plan on the weekends. I am going to try to avoid that for the next three weeks. Any input on my nutrition along the way is welcome. I'm new to all of this. Date Calories Grams Fat Carbs Protein 2009-03-23 1,254 1,866 46 86 136 2009-03-24 1,273 1,406 40 114 124 I finished NROLFW on March 7, took a week off and started Fat Loss II from NROL on March 16. I've done 4 workouts so far, and am due for the fifth one tomorrow. I'll post the specifics of each workout starting tomorrow. I am lifting 3 times a week. I hate cardio and don't do enough of it. On the days I don't lift (and sometimes on lifting days too), I take long walks. I am conscious of NEAT and move all day long. I'm not opposed to HIIT if I need it to achieve my goals, but I'm not sure I can do it with my calories so low right now. That's it for now. I've never posted a training log before so this should be fun.