Which program to start with

clubchub · 03-05-2009, 01:08 PM

I posted this in NROLFW, but didn't get an answer, so maybe this is the right place to post.

I am just finishing up stage 7 of NROLFW and want to keep going with NROL. I am a 42 yr old woman with about 19% body fat. I want to get that down to 15 or 16% but I can't afford to lose any weight. I am a small person - 5' and 101-103#. Which program should I start with? If I do one of the hypertrophy programs, can I expect body fat to do down as I build muscle? Or do I need to do a fat loss program to really bring down the body fat %? If I do a fat loss program, should I aim to eat maintenance so I don't lose actual weight? I am confused as to where to go from here to achieve my goals. One thing is sure. I need a week off. The 15 - 20 reps in stage 7 of NROLFW kicked my butt.

Hunter · 03-06-2009, 09:26 AM

Sounds like you need to manage your issue more with your diet than with your exercise program. If you want to lose fat but not lose weight (in other words, gain some lean mass) you will have to do something like the TNT diet where you go high protein and fat, and very low carb. You will lose weight in either the FL or hyper programs if you're eating at a deficit, but if you want to gain some lean body mass, you'll need to be more spot on with your diet.

Do more research - check out the diet and nutrition forum for starters.

clubchub · 03-07-2009, 11:52 AM

Thanks! A place to start at least. I am a novice to all of this.