ADVICE???

[dragonflyjess]

Hi I am not in the official women's challenge but have just finished up my first four weeks and my results are slim. My weight has stayed the same along with my measurments, so I've maintained these last four weeks. I do feel a bit more muscle in my legs and see a little more in my arms, but only get a glimpse of it here and there when I pass a certain mirror or lighting. My eating has been better than it ever has I attribute it to eating more fruit, seems to have disabled my sweet tooth a bit. Anyway, I re-read chapter 7 in the book and am at a loss as what to do. My maintenance calories for w/o days is 1975, non-w/o days 1725...I plan on cutting back about 100 cals on w/o days because I feel I have room to do that but non-w/o days I feel I have no room to cut any calories. In fact some days I feel I can't get enough food already so cutting may make me cranky which I am not at this point, feel really great actually. Maybe I should stay at these cals. and see how it goes when I start stage 2? So to cut or not to cut that is my question?
Thanks beforehand for any help or advice!

[dragonflyjess]

Not sure if this info will help but I don't have too too much to lose, I am 5'4 and weigh 135lbs. and would like to lose anywhere from 5-10lbs. but more importantly I want muscle growth that is my main goal not so much the weight loss.

[Lisa~]

Originally Posted by dragonflyjess

more importantly I want muscle growth that is my main goal not so much the weight loss.

So there's your answer. Stay at maintenance calories. Don't cut the workout day calories. That's when you need calories for muscle growth more than any other time. Be sure to have your pwo shake. Stage 2 is more demanding than Stage 1, so give it 2-3 weeks and reevaluate. Give it a chance to work.

Spend some time reading motivational info that will help with patience and perseverance. It's tough to be patient, but consistency is what will get your there. Read some Jim Rohn, Charles Burke, Rhoberta Schaler, or whoever motivates you.

[Lisa~]

I posted this for you:

The Formula for Failure or Success

[dragonflyjess]

Thanks so much Lisa~ I am so glad you noticed my post, I've been reading through the threads and have noticed how knowledgeable you are! You are awesome! The funny thing this time around with a weight program is that I didn't really feel too down about not losing weight or inches, not sure if it's that I'm getting more food with this program and feel happier and more balanced or that because I can feel a change happening with my body and feel only more time will tell. Also I feel so accomplished each time I finish a w/o! Thanks again! I'll keep reading your advice throughout the forum! BTW, the article was great, and so true.

[Lisa~]

One of the frequent changes I notice in women (maybe men too, but especially in women) as they get a bit stronger is confidence. Learning that you can lift more than you ever thought you could is a great confidence builder. It spills over into other aspects of your life, giving you the confidence to do jobs you didn't even try before, or take risks you were afraid of in the past. Those kinds of changes, while not body composition related at all, still make you look better. A person with confidence just carries herself with better posture. Confident body language is attractive. Those are intangible changes, but they matter. That new confidence can be a springboard to build on. It can sustain you in staying the course and ending up with the body composition changes you originally desired. Keep up the great work!

[prof41]

Hi Jess

I'm in the same situation as you...no drastic changes in the past 4-5 weeks, but the weight lifting is going up in poundage.

I also don't think I have that much to lose (although women always seem to have 5-10 pounds to lose and I considered cutting some calories as well, but after thinking it over, I decided not to.

I'm choosing to make a better effort and getting enough protein instead, which can be challenging for me.

I also think this type of program is a patience game. I think the results come in small increments and it takes time for them to show up in the mirror.

When I needed to lose a lot of weight, the results where easier to see when I started working out, watching my diet etc....5 - 8 lbs a month, is easier to see on your body than 1lb in 4 weeks, or 1/2 inch on your waist...which is approx the result I've had since starting NROL4W.

For me anyway, I have to work on changing my minding on this....I won't see big results in weight loss since I don't really have that much to lose. I need to focus on strengh, muscle mass, some fat loss, and I think these results come slower.

So patience is primordial in this game I think. Good luck and keep us posted.

[dragonflyjess]

Prof41: Thanks, it's always nice to know one is not alone in their situations. I am going to be 39 next month and also know that my age probably plays a part in it too, so I am patient and am trying to concentrate on becoming stronger as you said in your post. I know I have become stronger because the amount I am able to lift each week increases and I would have NEVER thought I could squat or deadlift that much, yeeha! So I feel confident that if I keep this up and not move into another program, like I usually do, and stay the course I will see results. Let's keep each other posted and see if we continue to play copy-cat haha!

[LisaS]

also, remember the (hypothetical) example from the book (pg 13-14) - the female weighed 120 with 30% BF at the start -after a 6 month training program she still weighed 120 only with 17.5 % BF. That could be you.

[prof41]

Originally Posted by dragonflyjess

Prof41: Thanks, it's always nice to know one is not alone in their situations. I am going to be 39 next month and also know that my age probably plays a part in it too, so I am patient and am trying to concentrate on becoming stronger as you said in your post. I know I have become stronger because the amount I am able to lift each week increases and I would have NEVER thought I could squat or deadlift that much, yeeha! So I feel confident that if I keep this up and not move into another program, like I usually do, and stay the course I will see results. Let's keep each other posted and see if we continue to play copy-cat haha!

Sounds Good. I'm 43 and I do beleive it gets a bit tougher time age , I see it especially around my waist. But as they say I won't go down without a fight!!

For sure on keeping posted on results.

[LaraT]

I am in a very similar place! While I am still within the healthy weight range for my height, I am a good 7-10 lbs above where I like to be. I really don't care about the number on the scale, I just want to fit into my smaller clothes. A few lbs on me is a difference in size (only 5'2) Oh yeah, I am also 39. So far scale has stayed the same, some pants feel a bit looser but not much. I took msmts for the first time last week so in a month I will be able to compare with that.

I have been eating more, and better, on this plan then before. My diet was good and clean before but lower in calories and not as much protein. I don't think I would have seen the strength increases I have if I had eaten less than eating now. I feel much more satisfied on this calorie intake and have not had the kind of cravings (and giving into them) that I had in the past. So both these things are significant accomplishments.

I will go into Stage 2 in 1.5 weeks and hear that is harder so think I will stay at these calorie levels for now and then reassess midway through Stage 2. So not much advice for you, just to let you know you are not alone!

[dragonflyjess]

Thanks LaraT, I am the same way with the feeling of being satisfied and I also don't have the cravings that I used to I think maybe because I've added more fruit so it helps to satisfy my sweet cravings. I used to make sure I had a "cheat" or "treat" day once a week now I could care less, if I wan't something I use Berardi's 90/10 idea...and amazingly I don't end up binging after my indulgence, so yes I like being at this caloric intake it makes me happy!

[beach_plums]

Hi Jess,
I'm in almost the exact same place as you, I'm 5'5" and 136lbs, and eat about the same calories as you, sometimes a bit higher. I haven't lost or gained any weight, my measurments are about the same and when I started, but I too have noticed more muscle.

Did you post or take before pictures? If so, compare those with what you are now. If you didn't take your before pictures, continue eating at maintenance, and in 4 weeks, take pictures again. While you might not notice changes in the mirror, on the scale, or with your measurments, I bet you'll see at least slight changes in photos.

[Littlemermaidklb]

Wow, seems many of us are in similar places. I'm also 5'4" and about 135lbs. I dont care much about the number ont he scale, I just want to be less jiggly. I too was pretty dissappointed with my results after stage 1. My weight went up by 1.5lbs, and I felt like my pics looked exactly the same. I thought about cutting cals too but decided against it and will re-evalute when stage 2 is over. I know it's disheartening when you don't see changes. I tend to be an instant gratification type person so I was all upset that after stage 1 I wasn't already looking "goddess"-like. But I had to remind myself.... if this were easy, anyone could do it. And if that were the case everyone would look like a goddess all the time. So if I want results I have to A- work for it, and B- be patient.

Best of luck, I'm sure you'll be seeing results in no time :-)

[dragonflyjess]

Thanks everyone for your input and shared stories, I look forward to see how much progression we will all make in stage 2, I just know we will, our bodies are primed from stage 1 and ready for some major reshaping and muscle building from stage 2!

[Ruthie]

Originally Posted by LisaS

also, remember the (hypothetical) example from the book (pg 13-14) - the female weighed 120 with 30% BF at the start -after a 6 month training program she still weighed 120 only with 17.5 % BF. That could be you.

I know this is being a bit picky, and what you are saying is of course true that you don't have to lose weight to lose fat, but did anyone else notice that that example just doesn't add up.

120 with 30% bodyfat is 36 pounds fat and 84 pounds lean mass.
120 with 17.5% bodyfat is 21 pounds fat and 99 pounds lean mass.

So she should have gained 15lbs muscle, and lost 15lbs fat. But it says she lost/gained 9lbs. She would have had to start out at 25% fat to get those results. I know it's the principle that counts but I think you could read it and think yes I only have to lose 9lbs to get from 30% to 17.5% bodyfat.

[LisaS]

yes, Lou should probably recheck his math to see if he intends to start with 90 lbs lean (which means 25% BF) or with 30% BF. From the text, it seems like he intends the former, since he wants them to each gain 10% lean and calls that 9 lbs on the woman.
I think my point was more that you can change body composition w/out much of a scale change. So setting "lose 15 lbs" as a goal when you really want to "lose XX sizes" might be counterproductive if you don't see the scale moving and that is your only measure of progress.

[Ruthie]

I know - I wasn't trying to undermine your point .