Hello people, so I know that in the books both boys and girls rules of lifting, there is a section on nutrition, and I think some guidelines as to what to eat (I think, its been awhile since I've read them).
But I am wondering if anyone here is following them or are you doing a different diet, i.e. TNT or something else. I personally am leaning more towards the South Beach Diet, but for now I am just gonna eat normally. In other words, cut out fast food, junk/comfort food, sodas and sugary drinks, coffee stays cause I am a slave to my dark masters and stuff like breads and pastas.
The biggest reason I don't want to diet is because I don't beleive that you can diet on a permanent basis, but more like, you can change what you eat and stick with it, and thats what I am going to try and do.
But I am still wondering what diet everyone is on and what results have you seen.
Thanx again for reading this, any and all comments are greatly welcomed
Ohh and if this is in the wrong spot, sorry, just seem like it was a good spot seeing as how I am on the NROL and the wife is on the girls version
I do my best to get 30% of my calories from protein. Other than that I don't follow any specific diet. Because of my own tastes, I tend to take in most of my carbs from fruit and vegetables. Having said that I usually add a piece of toast (multi-grain) to my breakfast. Pasta, rice and potatoes are more of a once or twice a week thing now. And that's even before I started the NROL4W.
Hello people, so I know that in the books both boys and girls rules of lifting, there is a section on nutrition, and I think some guidelines as to what to eat (I think, its been awhile since I've read them).
But I am wondering if anyone here is following them or are you doing a different diet, i.e. TNT or something else. I personally am leaning more towards the South Beach Diet, but for now I am just gonna eat normally. In other words, cut out fast food, junk/comfort food, sodas and sugary drinks, coffee stays cause I am a slave to my dark masters and stuff like breads and pastas.
The biggest reason I don't want to diet is because I don't beleive that you can diet on a permanent basis, but more like, you can change what you eat and stick with it, and thats what I am going to try and do.
But I am still wondering what diet everyone is on and what results have you seen.
Thanx again for reading this, any and all comments are greatly welcomed
Ohh and if this is in the wrong spot, sorry, just seem like it was a good spot seeing as how I am on the NROL and the wife is on the girls version
I did South Beach a few years ago and barely had energy to get in a brisk walk let alone do an intense weight training workout such as these. So in my personal experience I would say forget about South Beach. The best approach is to eat sensibly, getting the majority of your food from whole, unprocessed sources. Foods high in nutrients (and taste) I recommend the book "Eating Clean" (or the Eat Clean Diet) can't remember the exact name but it is by Tosca Reno and a great introduction to a healthy way of eating you can do for LIFE.
i'm doing tnt stage a. i've lost more than eighty pounds in the last eighteen months - but only about ten pounds of that since i started nrol4w and tnt in january. the weight loss may have slowed, but i'm having terrific results with nrol4w. not sure the progress photos capture the whole story, but i'm throwing around a ton of iron, getting stronger and building muscle, dropping inches and feeling wonderful. i still have a ways to go weight-wise, but i'm in no hurry and really like the way this program makes me feel. karen
I'm not doing a specific diet plan because, like you, I need a way to eat for life. What I've been doing is focusing on clean eating and getting the most nutritional gain for the calories. I've increased my calories by 300-500/day over what I used to eat and haven't put on a single pound (one month of NROL4W, almost done stage 1). I'm going to measure my bf% probably today, so we'll see what's changed.
In any case, I really try to get rid of empty calories and get plenty of protein. I used to have a light frappucino (180 cals) every morning, but now I have a protein shake with skim milk, protein powder and frozen berries instead. More calories but my body can actually use the nutrients instead of just getting a sugar/caffeine rush. I make my carbs whole-grain with fiber and/or fruits/veggies as often as possible, I get lean protein or whey powder and I try to eat healthy fats (although I'm still working on the balance there).
This is something I can do for the rest of my life. My reasoning? 2000 calories is NOT the same no matter what. A diet of pixie sticks and gummie bears totalling 2000cal/day is NOT the same as my 2000 cals.
I'm not on a specific diet plan either. I did, however, pick up the Eat Clean Diet and Cookbook last week and have been making meals this week (YUM!). My goal really is to eat 90% clean. I'm pretty low carb/sugar already because of blood sugar issues, so most of my carbs come from veggies and fruits (with a small bit of whole grain breads here and there because I love breads, but I limit it significantly).
I'm eating lots of whole foods, with most of my focus on vegetables, fruits, lean meats and lowfat dairy.
When I'm cutting, I eat less. When I'm going for more calories, I eat more - usually by adding in more oils, some higher-fat dairy, whole grains, nuts, etc.
But the food I eat doesn't change based on whether I want to lose weight or not. Only the calories do. And I really LIKE what I eat. I don't have many uncontrollable cravings, my meals are delicious, and I have lots of energy without blood sugar crashes.
This is what people mean when they say "lifestyle changes". I'll be eating this way forever.
__________________
"Men are taught to apologize for their weaknesses, women for their strengths." - Lois Wyse
So, I had my coworker redo my 7-site caliper body-fat reading. It was almost exactly the same as one month ago, as was my weight on the scale. I don't have my measurement changes because I was stupid and didn't do them last month (but did them today so I can check from now on).
I am THRILLED. Why? Because I am eating up to 500 calories more PER DAY than I used to (of cleaner foods than I used to, for the most part), I'm not doing ANY steady-state or even aerobic-interval cardio - I'm only doing HIIT, and that's only 1-2/week. Lifting NROL4W 3/week. My weights have increased AMAZINGLY quickly on this program (I just did 3x8 shoulder presses with 35# dbs!!!). I'm not super-active at my job either...
Of course I'd love to have 5% lower bf, or lose 15# of fat (in one month!?!?) - but I'm NOT starving myself, I'm not berating myself constantly for being a pig (which I used to always say to myself whenever I slipped and ate more than 1200-1400 cals/day). I'm working HARD at the gym, but using the time so efficiently, and seeing obvious significant increases in strength (even though I'd been lifting regularly in the "big boys" part of the gym for nearly 10 years). I am sure that I am increasing muscle, but even moreso - I'm increasing my metabolism - and I thought my metabolism was in dire need of CPR, it was so near death from the constant starving and cardio .
I honestly believe that if I'd eaten this much without doing NROL4W, if I'd stuck to my old lifting and cardio program, I would be up quite a few pounds by now (and not pounds of muscle). I promised myself a minimum of 6 weeks of blind faith in Alwyn and Lou - and I'm seeing results. I'm happier, more energetic, stronger - and I believe this works and I'll only see more and more results in time.
Having said all that, it's not JUST because of what I do in the gym - my eating, despite the increase in calories, is a lot cleaner than in the past. It's a combination of all of it (including eating between 120-150+ grams of good protein every day).
I love eating when I'm hungry instead of being mad at myself for feeling hunger, instead of punishing myself and berating myself for eating a minimal amount of calories for an active woman
I lost about 50 lbs with Weight Watchers around 5 or 6 years ago. I don't feel it was something I could sustain with eating that little, and I ended up gaining back about 10. The reason i decided to try NROL was to lose those 10 lbs again. I followed it for about 8 months and I would say I put on muscle and was actually eating a lot more and better, but I didn't lose any weight. In November I decided I was going to get serious about getting that weight off. I did a calorie and protein cycling diet. It went well at first and I lost most of the weight, but I sort of crashed and burned after about 3 months. I was too hungry, having too many cravings, and I just couldn't stick to it.
I took about two weeks off and thought about my goals and decided I still want to try to get a bit leaner. So on Monday I started TNT Plan A. Today is day 3 and the first day I am going to lift on this diet. I think that during the calorie cycling diet I dropped carbs enough on a lot of days that I don't feel lethargic or anything. My digestive system is still trying to get used to a new way of eating, though!
Hello people, so I know that in the books both boys and girls rules of lifting, there is a section on nutrition, and I think some guidelines as to what to eat (I think, its been awhile since I've read them).
But I am wondering if anyone here is following them or are you doing a different diet, i.e. TNT or something else. I personally am leaning more towards the South Beach Diet, but for now I am just gonna eat normally. In other words, cut out fast food, junk/comfort food, sodas and sugary drinks, coffee stays cause I am a slave to my dark masters and stuff like breads and pastas.
The biggest reason I don't want to diet is because I don't beleive that you can diet on a permanent basis, but more like, you can change what you eat and stick with it, and thats what I am going to try and do.
But I am still wondering what diet everyone is on and what results have you seen.
Thanx again for reading this, any and all comments are greatly welcomed
Ohh and if this is in the wrong spot, sorry, just seem like it was a good spot seeing as how I am on the NROL and the wife is on the girls version
Check out Precision Nutrition by Dr. John Berardi its not dieting at all really, its just changing the way you shop for groceries and food choices. I am never hungry I always have energy and it was the easiest system of eating I have ever utilized and the recipes are phenomenal. I have been using it for over a year now and it is the best thing I purchased concerning my health without a doubt. Not too mention I get to have 4 cheat meals a week and still keep cruising along.
Check out Precision Nutrition by Dr. John Berardi its not dieting at all really, its just changing the way you shop for groceries and food choices. I am never hungry I always have energy and it was the easiest system of eating I have ever utilized and the recipes are phenomenal. I have been using it for over a year now and it is the best thing I purchased concerning my health without a doubt. Not too mention I get to have 4 cheat meals a week and still keep cruising along.
Oh, Dr. Berardi is my hero! I totally second this. Precision Nutrition is a bit pricey, but it's worth it. You get a huge binder that tells you pretty much everything you need to know about food, how to design your menu, how to tweak your meals to get the results you want (based on your own feedback, not a formula). It also comes with a cookbook, a DVD of his presentation, and a CD of handy little MP3s talking about his habits for success. The man is truly a genius.
Jvernacchio, when I read your bit about the 4 cheat meals, I instantly wanted to use my power of 10%....Apparently I have some scary Pavlovian reactions to reading "cheat meal" - I may have to have my mid-afternoon snack early to keep the chocolate cravings away. Thanks a lot!
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"Men are taught to apologize for their weaknesses, women for their strengths." - Lois Wyse
I was on a cal restriction diet for about a year and lost about 20 lbs. I was happy but I knew this was not something I could maintain forever (and was getting a bit of "help" from herbal pills to reduce my appetite) I was also not sure how good those were in the long term? You know since they aren't regulated and all! yikes! I gained immediately on this program but also stopped taking those pills so that I could see what my "true" appetite and body needs were again?? I think I had forgotten how to listen to my body.
Ever since I have started tracking my food on fitday, I have done much better. I had a feeling this morning I had not felt in a while (6 months or more!) I felt my tummy was flatter (sort of like you said the other day Rixatrix) I was down a lb this morning too since tracking and I just started on Monday! I am pleased to see this is a way of eating that suits me--I do not feel hungry very often either. I only have a few times I get hungry and it is because I am out somewhere without snacks and having planned ahead....not because I am starving myself I do feel more healthy and I also am glad to be hungry sometimes, it makes me feel my metabolism is doing what it is supposed to and my body is burning fuel!!!
Bytsi- first love that avatar, makes me laugh every time! haha
AND more importantly, great job on your numbers and feeling great! It is always good to hear when someone is happy and just loving life and their body! Certainly motivation for the rest of us!!!!
Makes me want to measure, but I am going to wait until end of Phase 1 I think...
Nik~
Oh, Dr. Berardi is my hero! I totally second this. Precision Nutrition is a bit pricey, but it's worth it. You get a huge binder that tells you pretty much everything you need to know about food, how to design your menu, how to tweak your meals to get the results you want (based on your own feedback, not a formula). It also comes with a cookbook, a DVD of his presentation, and a CD of handy little MP3s talking about his habits for success. The man is truly a genius.
Jvernacchio, when I read your bit about the 4 cheat meals, I instantly wanted to use my power of 10%....Apparently I have some scary Pavlovian reactions to reading "cheat meal" - I may have to have my mid-afternoon snack early to keep the chocolate cravings away. Thanks a lot!
The 10% rule keeps me sane and from waking up in the middle of a donut shop covered with sprinkles and glaze all over my face. Without it I would have snapped a long time ago.
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Never underestimate the predictability of stupidity.
Bytsi- first love that avatar, makes me laugh every time! haha
What avatar? That's me
Quote:
great job on your numbers and feeling great! It is always good to hear when someone is happy and just loving life and their body! Certainly motivation for the rest of us!!!!
Thanks! The more I think about it, the happier I am - because this is a HEALTHY attitude for me. In the past, staying the same on the scale while working hard would've really upset me. Must be all the extra calories keeping me happy
I do mostly precision nutrition - a few more carbs but fewer cheat meals. My carbs are almost exclusively fruit veggies, oat bran and fibergourmet pasta (20gm fiber!!), but it's usually close to 40/40-30/20-30 or so when I am tracking.
(including eating between 120-150+ grams of good protein every day).
Bytsi, could you please share if possible where do you get that many protein from? I'm new to the program but i spent recently a lot of time trying to build different menu plans and i can't get to that amount of protein (unless i eat only salmon and protein powder ).
I checked the recipes in the book but IMHO in many cases the calculations are not right (e.g. the mussel recipe has the nutrition breakdown for 2 portions instead of one).
Thanks much! This forums is very useful and i's so glad to find it.
I can make 120 grams of protein pretty easily by eating wisely. You can find protein in cheese, milk, cottage cheese, oatbread, fish, beef, turkey, chicken, beans, nuts, nut butters, etc.
To get my 120-150 g protein, I...
Eat a protein shake at least once a day (26g protein plus the skim milk I use in it).
Eat cottage cheese and Greek yogurt (my Oikos yogurt has 15 g/serving).
Eat lean meat - turkey breast and chicken mostly, sometimes a little red meat.
Eat fish - tuna or salmon mainly.
Now here's the thing about me - I'm not great at the planning/cooking, so I do use prepackaged foods more than I should. It costs more, but I figure I was spending a lot on junk food and Starbucks, so why not spend it on GOOD stuff...
Typical day:
Eggo l/f nutrigrain waffle w/ 1 T peanut butter &/or a banana or piece of string cheese (pre-workout)
PWO shake (I add PB or berries for flavor, fat and/or antioxidants)
Lunch - often a kashi brand frozen meal (good protein, minimal preservatives, whole grains, lots of fiber too). I only get 30 min. for lunch (SUCKS!!!!) so I don't have a lot of time. Other option is a whole-wheat pita with turkey breast or tuna, sometimes light cheese or mayo or mustard...
Snack - Greek yogurt or cottage cheese w/ high-fiber multigrain crackers or almonds
Dinner - chicken or turkey with some kind of veggie (broccoli, green beans) and whatever else I can scrape together (sometimes it's just Triscuits!!!)
Later in the evening - here's where I get bad, but I figure I'm still at about 90% clean-ish calories for the day - I eat a snack-size m&m pack (65 calories) cuz life isn't worth living without a little chocolate in it and sometimes a WW chocolate eclair (yum - 140 calories) or some light microwave popcorn (100-200 calories depending on brand/flavor). I COULD eat protein or a shake or one of the creative desserts I've seen posted here, but I usually don't.
I come out around 1700-2000 cals when it's all over, although I'm thinking of cutting 100 cals. I also eat a couple of Werther's candies during the day when I'm feeling snacky / sugary and don't want to blow it.
The 10% rule keeps me sane and from waking up in the middle of a donut shop covered with sprinkles and glaze all over my face. Without it I would have snapped a long time ago.
OMG this had me laughing out loud--my daughter looked up from Snow White trying to figure out why I was laughing like a nut. Thanks for the visual!!
Diet anyone ???
and stuff like breads and pastas.
I am pleased to see this is a way of eating that suits me--I do not feel hungry very often either. I only have a few times I get hungry and it is because I am out somewhere without snacks and having planned ahead....not because I am starving myself 
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