Losin' the weight....Leigh Peele Style!

[stephanie932]

Well, today is the day that I bit the bullet and began using the rotation suggested in the book: New Rules of Lifting for Women! If you haven't read it yet and have gym equipment at home.......check it out!

I've adjusted my calorie counts on SP to match those recommended by the authors........now, it's just waiting for 4 weeks to see the results (either pounds or inches)

I'm not quite sure about the workout yet.......I guess I have to wait and see how I feel tomorrow. I really, really had difficulty with the Prone Jackknife.......I know I wasn't doing them correctly. And when they were over.......I swear, I just fell to the ground......lol I think I could do the squats with heavier weights, but I'll weight until A3 to bump it up. I also found that my washing machine is a perfect height for 45 degree pushups.....lol

Here's what I did today.

Workout A1

Warm-ups recommended in the book followed by:
A: Squats: 2 sets; 15 reps; 35 pounds
B1: Push-Ups: 2 sets; 15 reps; 45 degrees (I thought the last ones were killer, especially trying to keep my elbows in)
B2: Seated Rows: 2 sets; 15 reps; 25 pounds then bumped it up to 40 for second set
C1: Step-Ups: 2 sets; 15 reps on a 14" bench; body weight
C2: Prone Jackknifes: 2 sets; 8
Intervals on treadmill for 15 minutes

All of that only took my 41 minutes! I couldn't believe it!!! I can't wait until I feel comfortable with the exercises so I can blare my music and go to town.......Today, I found that I was consulting the book quite often.

Oh, my GymBoss was shipped today!!!! I paid the extra shipping to have it in 2-3 days.


Calorie Range: 1618 for Non-Lifting days; 1887 for Lifting days

I went a tad bit over today with a total of 1904. My macros turned out better than I thought with approximately 36% carbs, 29% protein, and 36% fat. I have to work on lowering that fat percentage.......but, I'm not upset with my eating today.

[stephanie932]

This is my rest day but I just wanted to post that my triceps and biceps are still talking to me. This morning, my legs were fine, but I think the pain is starting to settle in as my hamstrings and back-end are getting a little achy. It will be fun working out tomorrow if the DOMS hit the legs later tonight!

[stephanie932]

Workout B1

Warm-ups recommended in the book followed by:
A: Deadlifts: 2 sets; 15 reps; 55 pounds
B1: Dumbbell Shoulder Press: 2 sets; 15 reps; 10 pounds
B2: Wide-Grip Lat Pulldowns: 2 sets; 15 reps; 70 pounds
C1: Lunges: 2 sets; 15 reps (done wrong because I only did 15 not 30); 10 pounds in each hand
C2: Swiss-Ball Crunches: 2 sets; 15

The workout today only took 23 mins.....I'll do intervals tomorrow because I'm so sore.....lol It's a good sore, and I'm so proud of doing what I did today.......especially the deadlifts. Since I maxed out my barbell weights, DH is going to buy me more!

[kfisherx]

Hey Stephanie... Welcome to the world of logging. We'll be keeping an eye on ya and holding you accountable so keep it up!!!

[stephanie932]

Thanks so much!

I'm used to lifting 2-3 days a week, but not in this manner at all. I'm hoping that I see strength gains and lose 20 pounds.

[stephanie932]

Rest day from lifting today, but I'm used to working out 6 days a week........so, I did some intervals because my Gymboss came in the mail today. What a neat little gadget!

Anyway...........I did 25 mins. of intervals but had to stop short and really stretch because my achillies tendonitis started flaring......I guess my next intervals will either be on the stationary bike or the rebounder until this stops aching. Regardless, I feel much better that I did something to flush the soreness out of my legs......

[LoriAnne]

Hi Stephanie!

Congrats on starting the NROL program, it sounds like you are off to a good start! The nice thing about stage #1 is that you repeat the workouts so frequently, that after a couple more times of each, you should be able to do them without the frequent consultation. (I was doing the same thing the first several times, by the way!)
Jackknives are similar to planks, but the ball is an uneven and unstable surface, so it puts that much more demand on your core to maintain position. Then, just when you can do that, you have to pull that ball into your chest! It's a move that takes some practice, but have no doubts that as your strength and balance improve, these will become more manageable.
Keep up the great workouts and nice job with your food!!!

[stephanie932]

Thanks, once again, LoriAnne! I really appreciate you answering my question from another thread.


Saturdays are my weigh-in day and I was down 0.2. That's okay by me as I have only gotten in 2 NROL4W workouts and this is just the beginning of my journey.

I had my yoga class this morning and it was focused on hip-opening. I really did need all of those stretches since my lower body is so incredibly sore. I'm hoping it helps with my A2 workout this afternoon!!!

[stephanie932]

Workout A2

Warm-ups recommended in the book followed by:
A: Squats: 2 sets; 15 reps; 35 pounds
B1: Push-Ups: 2 sets; 15 reps; 45 degrees
B2: Seated Rows: 2 sets; 15 reps; 40 pounds w/ each arm w/ Bowflex
C1: Step-Ups: 2 sets; 15 reps on a 14" bench; body weight
C2: Prone Jackknife: 2 sets; 8 (These were a little easier today....but maybe because I inflated my Swiss-Ball)

Intervals on stationary bike for 17 minutes and then some stretching

Macros: 38.1% carbs; 28.7% protein; 33.2% fat




I'm very pleased with my workout today. For some reason, I just didn't feel like I could do it as well as A1.....but, I cranked the music and did a really good job. I can't wait to up the weights for my A3 workout on Friday.

Eating has been really good since I started NROL4W.......meaning I'm not eating any junk, or if I do, I'm getting it in my calorie range and not just "ignoring" that I ate it. I'm having a bit of problem getting my macros right though. I think the main problem is that I eat breakfast at 6 a.m. and because of my teaching schedule, I don't have a break until lunch. So, I've been taking little baggies of the "Nuts & Raisins" recipe from the book because I can sneak bites of that without the students knowing. This is proving to be a great "Meal 2" but it's adding the fat. I'm usually hitting about 25% carbs, 35-40% protein and 35%-40% fat so, I've got to figure out how to get this working a bit better. I guess the tweeking is how I learn, right?

The only other thing I can think of is a Whey protein shake (I have a little mini refrigerator in my room). If anyone has any suggestions for a "sneaky" snack.....I'd love to have more ideas.

[rixatrix]

Originally Posted by stephanie932

I think the main problem is that I eat breakfast at 6 a.m. and because of my teaching schedule, I don't have a break until lunch. So, I've been taking little baggies of the "Nuts & Raisins" recipe from the book because I can sneak bites of that without the students knowing. This is proving to be a great "Meal 2" but it's adding the fat. I'm usually hitting about 25% carbs, 35-40% protein and 35%-40% fat so, I've got to figure out how to get this working a bit better. I guess the tweeking is how I learn, right?

The only other thing I can think of is a Whey protein shake (I have a little mini refrigerator in my room). If anyone has any suggestions for a "sneaky" snack.....I'd love to have more ideas.

What age do you teach? I'm guessing elementary, or you'd at least have five minute breaks between classes. Right?

I like to hardboil a bunch of eggs and just eat the egg whites. You can down three egg whites in surprising speed. Couple it with a piece of fruit - a banana is pretty fast, too. I also like unroasted almonds and strawberries, apple with two string cheese (if you don't string them, they go down fast). A whey protein shake would be easy and you could keep it in an opaque cup and drink it with a straw - no one would be the wiser! You might also consider whipping up a batch of homemade protein bars and tucking those into a plastic baggy for school. With the protein shake and bars, if that works for you, you could come up with a bunch of variations to keep it from getting boring - peanut butter chocolate protein shake, orange creme protein shake (OJ and vanilla whey), or protein bar with different types of nuts, dried fruits, or added flavors.

I hope you find something that works for you! Egg whites are my favorite thing right now - they're so fast.

As for tweaking your macros, have you tried entering your food into a program (i.e. Fitday or something similar) in the morning? That's how I do all my tweaking - add a few almonds here if I'm low on fat, or eat only half an apple there if my carbs are too high. Then you get the tracking out of the way and you know exactly what you'll be eating all day long.

[stephanie932]

I am with elementary kids (5th graders) and like you said, they are with me the entire time, so I don't get any time for switching classes. I have to find something that I can sit on my desk and sort of walk back to nibble as I give them something to do......but, I also don't want them to notice me eating, either.

I did take a whey shake today and nobody noticed a thing. I forgot about the protein bars in the book. All I need is the flax seed and I'll go get that tomorrow and make a batch. The hard-boiled egg whites could be tricky, but if I have them cut before hand and in a little container that I could sit on my desk....I bet I could handle that.

I am currently using Spark People to track my macros.......I figured out my percentages and changed my calorie intake manually so it works with this program. It does have a screen that let's you see your percentages for the day and I've basically been doing what you suggested.....playing a bit with my food to get it to hit those numbers. I seem to be eating too much protein and may have to back away a bit.

Thanks so much for those suggestions!!!!

[rixatrix]

Originally Posted by stephanie932

I seem to be eating too much protein and may have to back away a bit.

Your protein doesn't seem too high to me, but it does seem like your carbs are pretty low. Are you doing it that way for a reason?

My macros today are Carb/Proten/Fat = 38% / 28% / 31%. If that's about what you're shooting for, I would add in more fruit or whole grains to get the carbs up (25% is REALLY low - even 40% is on the low end, but I can't get away with a lot of carbs), and watch where my fat is coming from. If you need ideas on how to balance your macros (or if you WANT ideas, really, because who am I to tell you what to do? ), you could post what you're eating in a day. I'm sure everyone would have some good ideas for how to balance it out more to what you want.

It must be hard trying to eat around kids. I bet they get jealous if you have a snack and they don't!

[GinnyLou]

Originally Posted by stephanie932

I am with elementary kids (5th graders) and like you said, they are with me the entire time, so I don't get any time for switching classes. I have to find something that I can sit on my desk and sort of walk back to nibble as I give them something to do......but, I also don't want them to notice me eating, either.

I did take a whey shake today and nobody noticed a thing. I forgot about the protein bars in the book. All I need is the flax seed and I'll go get that tomorrow and make a batch. The hard-boiled egg whites could be tricky, but if I have them cut before hand and in a little container that I could sit on my desk....I bet I could handle that.

I am currently using Spark People to track my macros.......I figured out my percentages and changed my calorie intake manually so it works with this program. It does have a screen that let's you see your percentages for the day and I've basically been doing what you suggested.....playing a bit with my food to get it to hit those numbers. I seem to be eating too much protein and may have to back away a bit.

Thanks so much for those suggestions!!!!

Good luck working on your food and being able to pack it the right way! I use Sparkpeople, too and I love the different features.
You are doing great!

[stephanie932]

Originally Posted by rixatrix

Your protein doesn't seem too high to me, but it does seem like your carbs are pretty low. Are you doing it that way for a reason?

If you need ideas on how to balance your macros (or if you WANT ideas, really, because who am I to tell you what to do? ), you could post what you're eating in a day. I'm sure everyone would have some good ideas for how to balance it out more to what you want.

I can't say that there is any reason why my carbs are lower, I guess that's just sort of how I eat. I'll try to get more in. I'll also try to post some menus, but after logging on SP and then exercises on SP to do it again, I sometimes don't find the time......but, I want to get this right, so I'll try to post more regularly until I get this right.

Originally Posted by GinnyLou

Good luck working on your food and being able to pack it the right way! I use Sparkpeople, too and I love the different features.
You are doing great!

Thanks Ginny!!! I do love SP and have been using it faithfully for about 4 months now. I love having my "favorites" all ready for me.

[rixatrix]

Originally Posted by stephanie932

I can't say that there is any reason why my carbs are lower, I guess that's just sort of how I eat. I'll try to get more in. I'll also try to post some menus, but after logging on SP and then exercises on SP to do it again, I sometimes don't find the time......but, I want to get this right, so I'll try to post more regularly until I get this right.

I've never used Spark People, but I have used fitday.com. And in fact, I downloaded their program - Fitday PC, which is so fast and shows you all sorts of graphs and charts about your nutrition. It's one of the best $20 I ever spent. I can plug in my meals in about five minutes in the morning.

By the way, you've got a great attitude about the process! You just seem so positive and willing to learn new things. I bet you're going to have a lot of success with your goals. Keep up the good work!