My NROL Experience

[Lost Dog]

Originally Posted by L'ilJ

I don't have the ooomph to O lift when I low carb. I was fine doing strength programs and such, but I was hitting the wall while doing all the heavy workouts I've been doing lately. I still don't eat HIGH carb most of the time. Sort of moderate.

Originally Posted by stingo

Well, NROL workouts aren't easy... should I be concerned?

I wouldn't be concerned at this point. Look at the workouts in TNT. Very much like NROL in a lot of ways. Also, Berardi's Metabolism Advantage, being low carb, has similarly styled workouts. Each book/plan was tested on a ton of folks before being published.

There are always some people who don't do well on low carb, just as there are people who don't do well on high carb. Genetics and activity level (aside from workouts), current level of leanness, muscle fiber makeup and your ability to recruit those muscle fibers to their full extent, etc. can all play into it.

Also, you cannot discount the difference in the sheer amount of food that we eat in providing energy. The math doesn't really jive when comparing body weight to caloric intake differences between small and large people, and when the small one is a women, the math is even more skewed. For instance, I can lose fat at 2100 calories, while sitting around a good part of the day, but Tina and JIll might need to eat 1500 calories AND throw in all sorts of extra exercise to get a similar result. They can't really eat much less and survive, while we can. But, the net result is that larger people and men have more raw calories of all types, at the ready, to provide energy for exercise, etc. While women just don't. So, they are more likely to have to fine tune thier diets than we are.

Our metabolisms compensate just a little too much, in my opinion. And it's even worse for the chicks. Sucks.

One last thing, then speech over.

Many times, we see a drop in perceived strength or an actual drop in endurance when switching to low carb, but it simply shouldn't matter. Success and progress in HIIT and spinning is dependent on current level of exertion, as is a weight workout who's goal is generating EPOC. It doesn't matter if you're slower than last week if you worked hard. It doesn't matter if you lifted 5lbs less, if it was harder to lift than last week and you left the gym with your metabolism elevated. When you switch from one program with Inclined DB Press to Inclined BB Press, how do you know if you actually increased effective weight? You can't. But, you still generated significant levels of EPOC despite the fact that each of your pecs may have lifted less than last week.

From a purely psychological standpoint, it might have been more comforting to start TNT and the TNT workout together. Or ANY new workout as you started the TNT eating. That way, there's no disappointing "loss of strength" noticed from last week's NROL to this week's.

[stingo]

Thanks Roland - the message I'm taking away is to just do it and see what happens. Regardless of the weight I end up moving, I know I'll be doing my best to move it, and that's what counts.

Today's weight was 234, but that was without taking the diuretic all weekend. Hopefully I'll settle into a normal weight pattern soon so I can determine if I'm actually making progress or not.

[L'ilJ]

So are you starting your Hypertrophy program today?

[stingo]

Originally Posted by L'ilJ

So are you starting your Hypertrophy program today?

Yup - hope to in about an hour, once lunch settles and the gym quiets down. The woman who runs the gym keep saying she wants to see the workout or hear about it - I think it's because of the back issues (which still haven't gone away totally but enough to the point I think I can lift again) but also she seemed interested in the program. So I'll be going down in about the last hour she'll be at the gym.

[L'ilJ]

Originally Posted by stingo

Yup - hope to in about an hour, once lunch settles and the gym quiets down. The woman who runs the gym keep saying she wants to see the workout or hear about it - I think it's because of the back issues (which still haven't gone away totally but enough to the point I think I can lift again) but also she seemed interested in the program. So I'll be going down in about the last hour she'll be at the gym.

Kick it's ass! I'm interested to see how you do w/the workouts while on TNT. I think you'll do great!

[stingo]

All exercises 5x5, 90 seconds rest except for abdominals which are 3x15, 60 seconds rest

A1 Incline DB Bench Press 50
A2 Ball Seated Cable Rows 45

B1 DB Shoulder Press 40
B2 WG Lat Pulldown 90

C1 DB Close Grip Bench Press 50
C2 High Pull 25

D1 Swiss Ball Crunch (feet on Bosu)

Notes:
It really felt good to be back to lifting again, and the back didn't make itself an issue, which was also good. I'm happy I was able to get my starting weights this workout - though C1 was difficult for me on my left side. (For some reason my left side (arm and leg) is markedly weaker than my right.)

Coming off of Fat Loss III, the 90 second rest seemed almost epic, nor was I fatigued as I'd expected to be. I'm guessing Fat Loss III really did a number on me because I felt a lot better in this workout than I did the Friday before last (pre-TNT diet) when I got my starting weights. After doing all full body routines for NROL, I'm going to be interested in how the split routine will work.

Actually, between really tightening my core on the shoulder press and the crunches, it was my lower abs that felt it the most just after the workout. It felt like they were spasmed tight - no pain, just really contracted. Interested to see how I'll feel tomorrow, but as of right now I'm really happy to get back to the weights.

One question - if anyone has used a functional trainer before, how do you list the weights? I did the cable rows on it, and since it has independent stacks I listed the weight on each stack. Is that right?

[L'ilJ]

Sounds like you did great! So did you feel energetic enough? The low carbs don't seem to be affecting you?

[stingo]

Originally Posted by L'ilJ

Sounds like you did great! So did you feel energetic enough? The low carbs don't seem to be affecting you?

Yes, energy didn't seem to be the problem. So nope, I don't think the low carb adversely affected me. My major concern right now is why my left shoulder and bicep are still sore/weak even after two weeks of rest.

[stingo]

5 Rounds of 1 minute high intensity/2 minutes moderate
6.0/3.5, 6.0/3.5, 6.1/3.5, 6.2/3.5, 6.2/3.5

[Espi]

Great news on the nutrition & training front.
Not so great that your biceps and shoulder still hurt.

[Mahler]

Hey! Great to see you lifting again. You are off to a good start.

[stingo]

Thanks Espi and John,

Yes it was great to get back to lifting. No real soreness, except for some small areas around the shoulders from the high pulls. Tomorrow I do Hypertrophy I, B1 (lower body) and I'm kind of looking forward to it and dreading it at the same time. Never having done squats and deadlifts in the same workout, this is gonna be different. Then to follow up with split squats and step ups... And all sets 4x10...

Not really a workout today, but I did do some mobility work - magmob basic (again, what I could remember of it) and inside out (again, what I could remember of it - I'll have to bring the manual in to bolster my memory...). The back feels better after it - I just wish I knew what to do about the left bicep and shoulder...

[Biskit]

Stingo,

Be careful with the sore shoulder/bicep. Make sure you ice and take an anti-inflammatory.

Good luck on the squats/deads. You'll do fine doing both in one session, all your work thus far will back you up. Split squats and step ups are tough too, but you will rise to the challenge. I'll check in on you tomorrow to see how it went!

Deb

[UConnJulie]

Tom, I'm happy to help with the sore bicep/shoulder ... tell me more about it ... how did it start? etc ....

Julie

[stingo]

Hard to say for sure - somewhere around the end of Fat Loss III I'd guess, because I really had problems getting the weights up for things like shoulder presses and incline bench presses for the last few workouts. It's gotten a bit better in the two week rest period after FL3, but I still can't use it to get the weights up. Also, I noticed on things like bench pressing it's harder for me to lock out the left side (I use dumbbells so this is particularly noticeable...) It almost seems like there's a certain position where if I put weight on it it will hurt, but I've not been able to pinpoint it. I do know I tried to carry my backpack and yesterday and felt pain when I think I shouldn't've felt anything - so it's not healed yet (which of course is why we're having this conversation...). Thanks for your help, I really appreciate it Julie.

[UConnJulie]

Where exactly is the pain?
How's your posture?