Ok so this is my training log.... I must confess that my experience with lifting weights is limited and has been sporatic. I am guilty of lifting pink 3lb dumbbells
and the last time I had a workout made for me at the YMCA... the trainer had me doing 40 quick reps of low weights...I felt like an idiot doing them which is probably why I quit my program.
I have always been overweight but it has become out of control. I am not proud of this but am working on changing. I recently moved back to Canada after living and working in the USA for the past 4 years. I am really glad to be home again and have a little more regularity in my life.
I'm a 29 year old female
5'7''
So from April till now
April 16th
290 lbs
53.1% body fat
127 lbs muscle mass
May 27th
272.4 lbs
52.1% body fat
123.8 lbs muscle mass
So while my weight it down...so is my muscle mass....not so good.
So for the first month I was doing the Biggest loser cardio and strength DVD and after that I was using the treadmill for brisk walking at up to 5.8 km/h and keeping my calories between 1400-1800/day....I analyzed the last 30 days and the percent of carb/pro/fat was 53.6/23/23.4
I have been intersted in the best way to become healthier and found this forum...have been lurking and reading posts...bought and read the NROL4W and started Stage 1 WO A yesterday.....
Stage 1 WO A1
5 min warm up on the treadmill
Squat
BW/15 , 12/15
Push Up
60 degrees/15, 60 deg/15
Bent Over Row
12/15, 12/15
Step-Up
Using step with 2 risers
BW/15, BW/15
Prone Jacknife
8, 8
* I felt so good after my workout....good and sweaty too
...today I'm feeling it...in a good way...not the "can't get off the toilet without using the hand rails kinda way"...been there, done that
* I suck at push ups, I can't get my chest down and didn't realize how hard it is to keep my elbows in...will keep at it!!
* I had some balance issues while doing the step ups...will keep going with BW only for now
* I have decided to follow the suggestion in the book so I will be doing a total of 24 workouts for Stage 1 instead of 16.
Nutritionally by the calculation in the book I should be eating
Non WO days: 2519 cals, 170g carbs, 271g protein, 84g fat
WO days: 2855 cals, 228g carbs, 271g protein, 95g fat
Whoa Nelly!!! So this part is very weird and will be a challenge for moi!!! I have been eating up to 1800 cals/ day the past month and a half...and feeling
full with it.....I tried to eat more yesterday and it didn't go so great.
  | Iso energy whey protein isolate |  | C+ | 37 | 150 |
| Breakfast |
| Strawberries | | A | 197 | 63 |
| Peppers, Sweet, Red - Raw | | A | 106 | 33 |
| Large Egg - All-Natural Eggs with Omega-3 | | C+ | 50 | 70 |
| Egg, White - Raw, Fresh | | A- | 182 | 87 |
| Hormel Canadian Style Bacon | | B | 45 | 55 |
| Lunch |
| Cucumber - With Peel, Raw | | A | 145 | 22 |
| Chicken, Breast, Meat Only - Cooked, Roasted | | B | 159 | 262 |
| Tomatoes, Red, Ripe - Raw, Year Round Average | | A | 108 | 19 |
| Peppers, Sweet, Red - Raw | | A | 84 | 26 |
| Oil, Olive, Extra Virgin | | | 5 | 40 |
| Vinegar, Balsamic | | | 15 | 10 |
| CHEESE Cottage Cheese 1% | | B+ | 125 | 100 |
| Dinner |
| Blue Menu Just Peanuts Old Fashioned Peanut Butter Smooth | | C | 30 | 200 |
| Bread, Pita, Whole-wheat | | A- | 64 | 170 |
| Snacks |
| Source with Fruits - incl. Vanilla Selection(yogurt) | | A- | 150 | 53 |
| Whole Natural Almonds - California Collection | | A- | 28 | 160 |
| Total Calories Consumed | 1,521 |
Nutrition breakdown %: Carbs:28.3/Protein:39.8 (153g)/Fat:32
So I had breakfast, 30 mins pre WO I had the yogurt, I had the protien shake right after my WO (this is the first time I had a protein shake...it tasted better than I thought it would...though a little too sweet)...then an hour after the shake I had lunch and the almonds....well I'm not sure what it was but I was feeling pretty qweezy starting shortly after lunch...I ended up in bed thinking I was going to die ( terrible GI discomfort)....I ended up vomiting (about 5 hours after last eating)...sorry if this is TMI...and everything that I ate from lunch made an appearance. My question is does the protein shake slow gastric emptying?? I was feeling so full....uncomfortably so...maybe it was from increasing my protien? What ever it was I hope that it doesn't happen again tomorrow when I have the protein shake again.
So before reading the NROL4W this is what an average food day was:
Nutrition breakdown %: Carbs:53.2/Protein:19.6/Fat:23 .7
So my goals for now
1- Eat 5-6 meals/day...at least space out the food to help get the cals in easier
2-Lose 10% BF....get to 40%
3-Complete the NROL4W
4-Slowly increase my daily cals to get up to recommended as well as recommended protein intake.
Enough for now!!
Melissa