New here--2 workouts down!

[mtnhike08]

Hi everyone,

I bought NRL4W a couple of weeks ago, and finally did my first workout this last Sunday, Feb. 2nd and my second workout yesterday, Feb. 5. I'm doing it twice a week for now, rather than three, mostly because of my hubby's and my work schedules, but as it turns out, I don't think I'd be able to do it three times a week anyway at this point--I am much much too sore! Yesterday when I went for my workout, I was still sore from Sunday--It hurt to walk! I'm trying to remind myself that it will get better, once my body gets used to this regime. In the next few weeks, I'd like to be able to start working it in three days a week.

I don't need to lose weight, just need to build up my strength--I've gotten a little weak over the last couple of years, not exercising on a regular basis. So here we go...

BTW, is anyone else struggling with getting protein intake up to 30%? I found out from a couple of days of food journaling that I was getting less than 15% before. I got some protein powder, so that's helping a lot, but right now I'm averaging closer to 25%.

Guess that's it for now--I'm so glad to have found this forum!

Mtnhike08

P.S. I've started a blog about my NRL4W journey at Gimme20.com. Just add /mtnhiker08 in the address bar for my homepage.

[beach_plums]

Welcome to the forum.

When I started, I struggled with getting my protein intake up as well. Now I'm averaging closer to 35%. I did little things like add protein powder to my oatmeal in the morning, blend protein powder in with frozen fruit for a yummy dessert--frozen cherries and chocolate protein powder is really good!--and add an extra ounce or two of whatever meat I'm having at dinnertime. Nuts are also a great snack. I've seen people suggest adding string cheese to a snack, or more cottage cheese.

Are you having a post workout shake? If not, try adding one it. It may sound crazy, but it actually seems to help with the soreness too.

[frankcassiesmom]

I don't struggle to get the protein in but I second the sneaking protein in thing. I add eggs to everything I add eggs and cottage cheese to my oatmeal, add eggs to my smoothies, etc. (though I have fresh eggs from our chickens so I am okay eating raw eggs but you might not be) hardboiled eggs to salad. I also do a meal a day that is just veggies and protein. So that may make a huge difference. So for dinner I'd have a big mountain of steamed carrots and broccoli with a meat side. If I add a carb it's a legume so it's carbs and protein. I, too, am two workouts in! And I'm a tad sore. With my last workout I did a PW shake and it helped tremendously with soreness (well that and I think I didn't use high enough weights)

[mtnhike08]

Yes, I'm doing the recovery shakes, definitely. I only have the french vanilla pp, but I have found that mixing it with fruit juice produces a fruit & cream flavor. Orange juice + PP + Ice = Dreamsicle! Yum! Next time I order PP, I may try the chocolate.

One question: What is the best liquid to use in the smoothies? Obviously if you mix just fruit with PP, it's not going to be a drinkable consistency. For recovery shakes, just juice and PP works for me, but when I'm having a smoothie for breakfast, I'd like to get some whole fruit (fiber) into it, and it seems like I have to put a lot more juice in it than I'd like to be drinking on a regular basis. I've heard of using milk, but I'm lactose intolerant and don't drink it. I've tried almond milk, but it has a very mild flavor and tends to make the smoothie a little bland. What liquids do you use?

[rixatrix]

Originally Posted by mtnhike08

One question: What is the best liquid to use in the smoothies? Obviously if you mix just fruit with PP, it's not going to be a drinkable consistency. For recovery shakes, just juice and PP works for me, but when I'm having a smoothie for breakfast, I'd like to get some whole fruit (fiber) into it, and it seems like I have to put a lot more juice in it than I'd like to be drinking on a regular basis. I've heard of using milk, but I'm lactose intolerant and don't drink it. I've tried almond milk, but it has a very mild flavor and tends to make the smoothie a little bland. What liquids do you use?

You could try a lactose-free milk, soymilk, ricemilk...I've also heard you can use green tea as a base (antioxidants!). You might try fruit juice watered down, or blend juice with ice and make a slushy mix before you toss in the fruit.

I like to make my smoothies with a combination of skim milk and yogurt, for a thicker texture, but obviously both those things contain lactose. (Although I believe there's less lactose in yogurt - is that right?) I used to use flavored yogurts to beef up the calories and flavor of the smoothie - lowfat Boston Creme Pie yogurt + dash of milk + chocolate protein powder + peanut butter = OH MY GOD YUM.

I don't know if you have a local health food store, but the one near my house carries all sorts of exotic flavors of soy yogurt...I think I even saw one with lavender once. (My favorite.)

[beach_plums]

I have a dairy allergy and break out in a rash when I have anything with dairy in it. So, for my shakes, I use soy milk. I generally just get the silk light plain and it works really well. I don't really make smoothies, but you could probably use the soy milk with some ice and fruit.

[baffled111]

I always make fruit smoothies with my protein powder and I use vanilla yogurt and plain tap water. I'd rather not waste the extra calories on milk or fruit juice. With all the fruit and whatnot in the smoothie, you really don't notice that the liquid is plain water.

[GinaKina]

Welcome to the forums!! The soreness will start to fade more quickly as you lift more.

As for the protein, I have found it to be fairly challenging, but I'm a vegetarian. However, I do get that 30% every day unless I eat out or something.

[MuscleMom23]

I make a shake with milk PP and frozen stawberries and a frozen banana. You could nix the milk and use water. It tastes like icecream to me )

BTW have you tried sneaking in 2 scoops of PP with some things? I have a great amount of protein I h ave to have, it's calle slabs of meat and PP.