I am SO sore this morning! Yesterday I did Stage 1, Workout B. I'm a wimp and I hurt.
Oh, maybe I should introduce myself. My name is Shana and I'm a 38-year old mother of 2 teenage boys, married for 18 years now. I wanted to be athletic as a teen, but I was the skinny, wimpy, geeky girl with more bones than muscles. Not to mention very little athletic ability. Okay, I can admit it. I was a klutz. I could run, but that's about it.
Not much has changed since then. I'm still relatively small, though I could definitely lose a good bit of body fat. I spend just about every waking moment sitting on my derriere. I work with computers then play on them at home, though lately I'm usually reading about weight/fat loss, exercise, nutrition, etc.
As far as exercise, I started with a Wii Fit game a little over 3 months ago, which was effective in that it actually got me up and moving. A couple weeks of that and a discussion with a friend of mine, and she and I both joined a website to track our exercise and nutrition (sparkpeople.com). I went from the Wii Fit for most of my exercise to 30-45 minutes daily cardio (recumbent bike or treadmill usually) and using a 5# dumbbell and resistance band for strength. I lost about 10 pounds and a considerable number of inches, though I still have a bit to go (especially wrt those inches).
Then I tried to run. Ha!!
Ahem. Now … a month later… I'm just about done with physical therapy to resolve issues with my IT band. My therapist added strength exercises to my home routine last week (ever heard of monster walking? lol), which somehow got me researching exercises online and lead to finding NROL4W. I devoured it last weekend and started with the first workout Tuesday. (By the way, she is okay with my starting this though I don't think she'd heard of it before.) She watched me with body weight squats and lunges this morning and though my form was not bad, she gave me a few tips to improve it and not aggravate my knee. I have a dynamic warm-up routine to start using now too, as well as plenty of stretching and rolling (which hurts so good!) afterward.
My fitness goals right now are primarily to get into some semblance of shape, lose some body fat while building beautiful muscle. My weight's about right I guess (I'm 5'5" and 133-ish pounds, which puts my BMI according to various calculations around 22). I wouldn't object to increasing or decreasing, because I'd really much rather have a body I'm proud of regardless of the weight, and right now that's not the case. I have always been enamored with people who have those beautiful, sculpted bodies. Muscular me? Yes please! (I should probably temper this statement by saying I don't expect that MY body will look anything like those that I've admired over the years. But it can look better than it does now!!)
I just realized I don't have any specific goals so far as strength or anything really… hmmm.
Nutritionally, I use sparkpeople.com to keep track of my intake. They put me at 1250-1550 calories per day, which is about a 350 cal deficit based on my maintenance level calculated in the book (1600-1900 or so). Though I'm not really very strict about how much I eat, I do measure most things and usually enter what I plan to eat beforehand and adjust as needed. Some days I'll be at the low end, other days at the high end (with an occasional holy-bat-out-of-hell how did I eat that much!! day). Those extra high days haven't really seemed to hurt, so long as they're only one at a time and once in a while. Then again… that's all been with mostly cardio and targeted lifting with 5# weights. Heh. I'm not sure what this program's going to do to all that, so I'm currently just sticking with what I've been doing and we'll see what happens. I was a bit more hungry yesterday than usual, so ate more (about 1600 for the day, with a really different mix of protein/carb/fat… lots of protein, almost as much fat, very little carbs).
Wow, that's a lot for an introduction. Where was I?
Oh yes -- SO SORE!! What I've done thus far:
Stage 1, Workout A (Tuesday) Squats: BW/15, BW/15. One-legged squats on an incline, with a band around my knees to focus on pushing out per my PT. Won't be doing those again. Regular squats coming up tomorrow! Maybe 40# or so? Pushups: 12, 10. 60% or so? Interesting setup … may need to find something more sturdy than the fall-away seat for pull-ups. Rows: 15, 15. Again with the incline. Only way I can do them… I do not have a gym membership or anything. My son has this incline bench thingy I used. Hope that's okay… Step-ups: BW/15, BW/15. Probably not as high as it should be, and bad form. Totally cheated, though I didn't realize I was until yesterday. Jack-knife: 8, 8. Did not have a ball, so just did regular jack-knives. Could have done more… was doing quite a few crunches daily until this week. o.o
(Also did two exercises per my PT: "hip pilates" and "clam w/elastic")
Wednesday: HIIT on the recumbent bike. Total ride of 37 minutes. About 15 minutes HIIT, with 5 minute warmup and 15 minutes cooldown. (I was reading the book while doing the cooldown and kinda lost track of time. lol)
Stage 2, Workout B (yesterday) Deadlifts: 20/15, 37.6/15. I realized after poking around on these forums yesterday that the bar for these was very low. We don't have an olympic bar or weights, so I had to reach a lot lower than I think I'm supposed to. I was using a pretty low weight though too, but since I'm such a wimp that's not so bad. Will see about setting the bar higher, and using more weight next time. (Maybe 60#?) Dumbbell shoulder presses: 5/15, 8/15. My left arm is really wobbly so difficult to straighten at the top. Otherwise could lift more. Will see if we have weights to set up two 10#s for tomorrow. If not, 8# again. Lat pulldowns: 37.6/15, 37.6/15. Easy. Need more weight. (50#?) Lunges: 8/15, 8/15. Really going to work on form tomorrow. Stick with 8#. Swiss-ball crunch: 8, 8. Easy. Wondered if my form was wrong, but looks right based on the book.
Was scheduled to do 30 minutes of cardio today. Think I'm going to skip it though. My glutes and hamstrings will thank me.
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If you got through all that, you deserve a medal. Or maybe pie. I made fresh cherry pies last weekend… I need to do that more often. Such a nice treat (that I could have skipped but oh they were delish!).
Thanks for stopping by! Got any tips for a real noob lifter?
Welcome, nice introduction btw. Soreness isn't a nice feeling but at the same time doesn't it make you feel good and one little step closer to your goal? Good luck and hope to talk to you again!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Your macros look low on protein and too high on carbs...is this indicative of a normal day? Are you striving for 1g protein per lb of BW and then filling in the rest with your fats and carbs?
Yeah, I'd say that's been pretty normal for me. (I just checked --- it's almost spot on for an average of the past two weeks, actually.) I have been focusing on staying within particular ranges for calories, carbs and protein... not any particular balance of nutrients.
I'm open to options to add protein and work on achieving that 40/30/30 balance!! Thus far for tomorrow, I'm planning a soy protein powder that I mix with milk, 2 eggs and a cup of milk at breakfast, a cup of cottage cheese and slice of ham at lunch, chicken at dinner. (Soy powder cause that's what I have on hand... looking for sources of whey protein once that's gone.) That puts me at 108g... higher than I've ever had but still about 25g short!!
I spend way too much time online. Researched the nutrition balance and adjusted my counter at sparkpeople with the following ranges, given 1200-1550 calories per day. If my calculations are off, or anyone has other suggestions, please feel free!
30% Protein at 4 calories per gram = 90-116g
40% Carbs at 4 calories per gram = 120-155g
30% Fat at 9 calories per gram = 40-52g
I tried varying options of food for tomorrow, given it's a workout day I want a higher level of intake.
When I first started NROLFW I was on Daily Plate a lot trying to work out what to eat too. I just found some sheets of paper with numbers written al over them relating to macros and calories that I worked out when I started the programme and I'm still doing the same thing now, 3 months in!
I went ahead and also changed the ranges in my sparkpeople guide. I had never done that before. I just used the percentages you gave, as my guides, as I don't have anything specific I'm aiming for, except to try to keep my protein high.
I do eat high fat though and that's probably hardest for me to drop. It's my sunflower seed habit.
When I first started NROLFW I was on Daily Plate a lot trying to work out what to eat too. I just found some sheets of paper with numbers written al over them relating to macros and calories that I worked out when I started the programme and I'm still doing the same thing now, 3 months in!
Thanks! I have a feeling I'll be spending a lot of time with those calculations.
Quote:
Originally Posted by AnnetteW
I went ahead and also changed the ranges in my sparkpeople guide. I had never done that before. I just used the percentages you gave, as my guides, as I don't have anything specific I'm aiming for, except to try to keep my protein high.
I've never changed them either, but I love that it's possible!
Quote:
Originally Posted by stingo
More protein options would include fish (e.g., tuna, shrimp, salmon, scallops), beef, pork, cheese, nuts and nut butters.
Meat, dairy and nuts! I have an incredible day of food planned, after more tweaking this morning. I'll post exactly what I *do* eat later tonight, or tomorrow some time.
My workout this morning was great, though! I ate breakfast about an hour or two beforehand (had to wait for my husband to wake up to help me with the squats), and I think that really made a difference. I was still a bit sore, but I did the dynamic warmup routine along with a bit of rolling of my IT band and glutes beforehand. Once I was ready to go, it was all good!
Stage 1, Workout A2 Squats: 40/15, 40/15. My husband said he thought I was getting to parallel, but I am not so sure. (He was behind me.) I think next time I'll drop back down to BW only and make sure my form is there before adding weights again. As I keep reading about this I really believe I'm not getting low enough for full ROM. Pushups: 15, 15. Maybe 45%? I used a dresser that's about waist high. Much better than the fold-away, more stable and I was able to get my hands a little wider than shoulder width. The last few reps were tough, think I'll stay at this level next time. Barbell Rows: 20/15, 37.6/15. First set my form was a little goofy, but they were still far too easy. Second set was solid, the last 2 reps were pushing it. 40# next time. Step-ups: BW/4&11, BW/15. Tried a higher level (17" chair!) and that was wayyyy too hard, especially with my left leg. Went back outside to the 10" deck and did step-downs. Finished up with the left leg which was hard, then did my right. Second set was better, but left leg is still very much weaker. No cheating! Jack-knife: 8, 7. Bought a ball earlier this week. HOLY CRAP THOSE ARE HARD. I don't think I'm bringing my posterior up, more like a reverse crunch than a jackknife. Tried to work on that the second set and fell off after 7. lol
Lots of stretching afterwards, which I kinda neglected on Tuesday. I'm still a bit sore, but going to be so grateful for the next two days off!!
As soon as my husband is done with his workout, we're headed out to buy a new garbage disposal and pick up some whey protein powder. Then I get to change the water in the fish tank.
Peeked in due to the name of your log.
Macros can better be planned as gram per kg BW or kg LBM (or in g/lbs if you're using that crazy imperial system).
A good guideline is minimum intake of 2g protein /kg BW and 1 g fat /kg BW . There's no minimum for carbs , so if you want, you can fill in the difference between your target intake of calories with either carbs, protein or fats.
The only exception would be if you are doing a crash diet with very low calories, which automatically means your fat intake will be lower.
Another option is the so-called refeed when you keeps fats below 50g and take carbs very high. In those cases targeting gram of carbs per kg LBM is a better choice than using BW.
In the end you will still see %s but if you are calorie cycling percentages aren't very helpful, which is why I pointed towards using gram per kg BW (or LBM)
Oh, I remember how hard those step-ups and jack-knives were. Looks like you did a good workout.
I love them and hate them already. Very proud of myself for getting through those step-ups as well as I did without cheating!
Quote:
Originally Posted by Espi
Peeked in due to the name of your log.
Macros can better be planned as gram per kg BW or kg LBM (or in g/lbs if you're using that crazy imperial system).
A good guideline is minimum intake of 2g protein /kg BW and 1 g fat /kg BW . There's no minimum for carbs , so if you want, you can fill in the difference between your target intake of calories with either carbs, protein or fats.
The only exception would be if you are doing a crash diet with very low calories, which automatically means your fat intake will be lower.
Another option is the so-called refeed when you keeps fats below 50g and take carbs very high. In those cases targeting gram of carbs per kg LBM is a better choice than using BW.
In the end you will still see %s but if you are calorie cycling percentages aren't very helpful, which is why I pointed towards using gram per kg BW (or LBM)
Thanks for the info!
My plan yesterday was to be at the high end of my deficit range with about 1400 calories. Due to a very good barbecue and more than a little wine (bad girl!), it turned into one of those how did I eat that much!! days.
Researched the nutrition balance and adjusted my counter at sparkpeople with the following ranges, given 1200-1550 calories per day.
I had been trying to figure out how to do this on SparkPeople, and your note kicked me in the pants to figure it out. :-) I've reset my daily goals to something a little-lower than NROL4W recommends but still probably a good amount to keep me going (given my current size and fitness level). I'm over there as BTInternet too, and I'm going to post my numbers in today's log for reference. Thanks for the motivation!
Macros can better be planned as gram per kg BW or kg LBM (or in g/lbs if you're using that crazy imperial system).
A good guideline is minimum intake of 2g protein /kg BW and 1 g fat /kg BW.
I've read this elsewhere, but when I look at it for my numbers, my mind boggles.... Do you (or other readers) have any data for how this works for very overweight people? (That is, is there a bit of a sliding scale?)
(Admittedly, my mind boggles at the recommendation in NROL4W too....)
Yes, for lean men, the recommendations of gram per kg BW (or lbs) does not fall far from gram per kg LBM, but for larger women there is quite the discrepancy and using gram per kg (or lbs) LBM is a better approach.
I found a couple online sites to "calculate" LBM and body fat % based on measurements, since I don't belong to a gym. They both came up to about the same:
LBM: 100
BF%: ~26
Out of curiosity, I plugged in my measurements from May 2nd and it showed 28% BF. Progress!
Breakfast: bread w/peanut butter Lunch: Tuna sandwich on wheat w/lettuce, tomatoes and peppers. Cottage cheese, pumpkin, strawberries and flaxseed on the side. Dinner: Black beans, brown rice, tuna, cottage cheese, tomatoes and flaxseed. (All mixed together in the end - yum!) Snack (later tonight): Chocolate, banana, peanut butter protein shake in milk.
Hi and welcome. I just love it how so many people are coming on board here, and are starting NROL/NROLFW.
Quote:
Originally Posted by ZeeSparrow
Then I tried to run. Ha!!
Running is one of the hardest things out there, I've concluded. It looks so easy, but it's not, because cardio conditioning is so hard to achieve. With regards to improving that, I think the rowing machine and working out on the stair mill are great, and are lower-impact than running/sprinting (but the rowing machine, if you do it correctly, esp. works you out). I alternated btw. those and running for my cardio when I was doing NROLFW, and it helped.
Thanks for the welcome. I could use more work on cardio, but what really destroyed my running efforts was knee pain. Seems my muscles aren't quite what they should be, to allow me to run properly without injury. It's the same issue I have with squats and lunges: my knees turn in a bit unless I make a very conscious effort to keep them where they're supposed to be. I am also pretty inflexible.
Weight: 135.6
Planned nutrition: 1,425 (152c, 37f, 123p, 21fiber)
Planned activity: short walk this morning, 30 minutes on the bike after work
Kept close to the nutrition plans today:
Actual: 1,453 calories (158c, 37f, 124p, 21fiber) (43/23/34-ish)
Walked 25 minutes this morning and got a lot of stuff done before work, then walked another 15 tonight (counts as more calories when you're trying to prevent the dog from pulling your arm out of the socket, right?) .
Physical therapy bright and early in the morning, lift after work. Estimating 1661+ calories for tomorrow (may add more at dinner/snack depending on hunger), with 144g protein!
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I was thinking about my nutrition a bit today and I'm wondering if I should be trying to reach my calculated maintenance calories now after all. Warning: incoming useless numbers. In May/June, I had an average of 1500 calories with a lot of cardio exercise. I lost about 10 pounds and 17" overall (bust, chest, waist, abdomen, hip and thigh). From mid-June to mid-July, my calories decreased to about 1300 daily, with a lot less exercise due to my knee injury. In that time I lost 4 more inches and about one pound. I started NROL4W last week, my average calories were ~1650 due to Saturday's insanity (1450 otherwise). One inch lost, one pound gained.
So... if I upped my calories to the 1700-1950 suggested in the book (1800 average), I'm curious if that would be "better" or not. Better being a relative term, of course. What might that do? Potential greater increase in muscle gain? Boost metabolism more to help burn more calories later? Or pack on both fat and muscle... which I would think possible, if not probable.
I have more research to do. And a true decision on my willingness to possibly gain fat now, looking to the long term.
ETA: http://www.bodyrecomposition.com/mus...n-changes.html
Just read this. Given my (estimated) body fat at 26%, that recommends I get down to 22-24% first. Then maintenance for 2 weeks, followed by bulking back up to 24-27%. I think.
So... that means for now I continue eat at a deficit. Unless I'm totally off base here and if so, will someone please shove me in the right direction.
I was thinking about my nutrition a bit today and I'm wondering if I should be trying to reach my calculated maintenance calories now after all. I have more research to do. And a true decision on my willingness to possibly gain fat now, looking to the long term.
I look forward to following along with your research!
I'm still heavy enough that I'm going to try eating approximately the recommended amount for the first couple weeks or month, and see how it goes: monitoring food, strength, weight & measurements/look/clothes. I am, at this stage, less worried about fat than fitness, and with fitness will come fat loss, it can't help but happen.
Actual nutrition today:
1,709 calories (pizza instead of cottage cheese and black beans for dinner - yum!)
153c, 63f, 139p, 20fiber (35/33/32-ish) Pizza has fiber! 2g...
PT this morning where I did 5mins on the bike, 15 clams per leg, 2 sets of 15 squats on the incline, monster walking and various stretches.
Stage 2, Workout B2 Deadlifts: 57.2/15, 57.2/15. Dumbbell shoulder presses: 8/15, 8/15. Lat pulldowns: 48.6/15, 43.6/15. Lunges: 8/15, 8/15. Swiss-ball crunch: 10, 10.
Set the weights on a stack of books for the deadlifts. First set I apparently rounded my back quite a bit; second set much less though still some at the end (proper form seems easier - who woulda thunk it?).
Presses were a lot easier than last time but next option for dumbbells is 15#... Pulldowns were much harder, second set was better but still tough.
Lunges very easy at the start but tough to get them all in again, especially the last set. Really focused on keeping form throughout. Breathing pretty hard by the end. Crunches easy - did more of them than planned. oops!
I bet my lower back is going to hate me for those deadlifts.
From weak to sleek in no time!
Will see about setting the bar higher, and using more weight next time. (Maybe 60#?)
Researched the nutrition balance and adjusted my counter at sparkpeople with the following ranges, given 1200-1550 calories per day. If my calculations are off, or anyone has other suggestions, please feel free!
I must pull myself away from the computer or I'll never get sleep!!
Puzzling over numbers
Linear Mode
