I started NROL in January. My primary goal was to drop some fat, with a secondary longer-term goal of strength gains. I started with Break In, then Fat Loss 2, then Hyp 2, then Fat Loss 1. Then I did a 5 week outdoor summer boot camp (various full body exercises 3 days per week at 6am). After those 5 weeks I did Fat Loss 3, then another boot camp. Having met my fat loss goals I'm now on Strength 1. Some stats:
* I'm 5'8. Started at 171lbs, ended fat loss at 148 lbs, already gained ~3-4 lbs back (hopefully muscle!)
* I lost a bit of strength (roughly 10lbs dropped off my bench, 25lbs on squat) during the fat loss
Other lessons I learned:
* During my weight loss phase I ate hearty breakfasts (around 400-500 calories usually), similar lunches, very small dinners with healthy snacks in between meals.
* I don't care what NROL says, I love my protein and energy bars
* I took a Clif Bar energy shot 15 minutes before most work outs.
* I did occasional cardio, mostly running, throughout all the programs
* I kept meticulous logs, but I never look at them now
* Early morning work outs were essential for my fat loss
In summary, NROL is working great for me. I hope to see as much success in strength training as I did for fat loss!
Congratulations on your success! I am in a similar situation and hope that I can achieve similar results. I am 5'7", 165 lbs, not very strong, and have a significant layer of fat around my middle. I have completed NROL break-in, FLI, and FLII, and just started Strength 1 this week.
I didn' lose any weight during FLI and FLII, and no noticeable fat loss, but my diet was also not under control. I did gain some strength, as I was able to increase my weights each week. Now I am dieting (not counting calories, but just clean eating) and doing Strength 1, so I guess I am doing the diet and weightliftinging workouts backwards, but according this article it doesn't matter, at least not for a relative newbie like me: http://www.bodyrecomposition.com/tra...ss-part-1.html
Congrats again, and keep us posted on your progress.
I found that the act of keeping a food and activity log, via daily plate, fitday, sparkpeople, or other sites (or pen and paper) helped me keep my caloric balance under control. After a while, it actually changed my eating patterns. I hardly ever indulge in my favorite snacks anymore (that would be cheeze-its and tostitos) just because they're a huge calorie-bomb and you don't want to enter that line on the chart.
Going through this, plus Break-in and the beginning of FL1 plus some interval training, I've lost four pounds...and gone from 18% to 13.5% body fat. Since I started at 175 (5'8"), I've lost about 8lbs of fat and picked up 4lbs of muscle.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
* I'm 5'8. Started at 171lbs, ended fat loss at 148 lbs, already gained ~3-4 lbs back (hopefully muscle!)
* I lost a bit of strength (roughly 10lbs dropped off my bench, 25lbs on squat) during the fat loss
Amazing results! Congrats! Very inspiring.
I'm 5'11", and weigh around 170. I've only done break-in and FL1, but already notice that my pants are looser around the waist, and my strength is up. My weight is exactly the same (which is fine), while my strength in the gym has increased.
It's interesting that you lost strength during fat-loss, yet I gained. I guess the difference between us is diet, and probably weight-lifting experience. I tried to eat at a surplus, but ended up losing fat anyway while gaining strength. It's great being a weight-lifting newbie!
Not sure what you mean by that, but congrats on the sucess . Time to build muscle.
I think NROL classifies protein bars in the "3rd class" of foods that are ok to eat.. the book basically states that protein bars are good only because they have protein. Well, I get that packaged, heavily processed foods like protein bars aren't optimal, but the price point and convenience are indispensable to me!
It's interesting that you lost strength during fat-loss, yet I gained. I guess the difference between us is diet, and probably weight-lifting experience. I tried to eat at a surplus, but ended up losing fat anyway while gaining strength. It's great being a weight-lifting newbie!
I'm not surprised that I lost strength since I was so focused on fat loss. I wasn't eating nearly enough to maintain the muscle I had gained. Also, I've been lifting regularly (albeit misguidedly) for several years.
I've been working on Strength 1 for 3 weeks now and I've already made some significant gains. I'm excited for the next steps..
Modified NROL is working for me!
. Time to build muscle.
Linear Mode
