My NROL Experience

[stingo]

I'm not sure - my weight is definitely up, but how much of that is fat, and how much is muscle, who can say. This mainly stems from some progress pictures I took over the weekend, and not seeing much progress I got annoyed at myself. But I definitely am stronger if nothing else.

[L'ilJ]

Well, if that's the case...make small adjustments. Either increase activity (harder metabolic overdrive), or lower intake (maybe 2 meals out at restaurants WITH beer and one while really watching intake and NO beer). I guess it all depends on how quickly you want to reach your goals. The biggest problem with restaurant food is that you really don't know what's in it and how many calories you're really consuming. However, going to restaurants is ENJOYABLE. You've got to find that balance.

I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.

At any rate, keep taking progress pics and measurements to make sure all progress is accounted for! You're doing great!

[stingo]

Originally Posted by L'ilJ

Well, if that's the case...make small adjustments. Either increase activity (harder metabolic overdrive), or lower intake (maybe 2 meals out at restaurants WITH beer and one while really watching intake and NO beer). I guess it all depends on how quickly you want to reach your goals. The biggest problem with restaurant food is that you really don't know what's in it and how many calories you're really consuming. However, going to restaurants is ENJOYABLE. You've got to find that balance.

I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.

At any rate, keep taking progress pics and measurements to make sure all progress is accounted for! You're doing great!

I agree with you. Before I started working out, I was the guy who would eat anything and everything and never work out. By the same token, I don't want to be the guy that always works out and never lets up for some fun stuff. The ironic thing is that even with the higher weight, I've had a few people comment that I look smaller. So I'm hoping at least some of that is muscle.

I'm thinking a two pint limit when going out to bars is a reasonable limit. That and to be sure anything I have foodwise has good protein.

[Victoria]

Originally Posted by L'ilJ

I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.

Interesting, Jill, do you know if this applies to both men and women?

[RobLL]

Stingo - I am not remembering where you started from, but I know I would have been considered strong before I started weight lifting, per general population standards. When I switched to free weights I added muscle like I couldn't quite believe, and some of it actually increased my waist line by a couple inches. Not that I don't have a couple of fat inches still to lose. You may being doing better than you think. Rob

[L'ilJ]

Originally Posted by Victoria

Interesting, Jill, do you know if this applies to both men and women?

He didn't differentiate, so I'm assuming so. It really changed my perspective on the types of expectations I should set for myself regarding weight/fat loss. The more "extreme" diets give you fast results, but those results are hard to hold onto (at least they have been for me).

[stingo]

Took a set of pics today - the ones in tan are the ones from 5/20/07 - the day after I started NROL I believe.

[Lost Dog]

Pesto is my all time favorite condiment. It goes great on fish, chicken, shrimp, steak, plus all the normal stuff that I don't eat anymore!

chimichurri is a close second. or, maybe salsa. But, they're all good stuff.

(late to the pesto party)

[L'ilJ]

There's definitely a difference. You can tell especially in the arms and midsection. I think if you want to make faster progress you may need to count calories (I know) and play with those levels. I know when I did the NROL FL programs I gained weight...because I ATE SO MUCH. I was so hungry that I was just wolfing down food. Maybe keep track of your calories for a few days and see where you are coming out.

[stingo]

Originally Posted by L'ilJ

There's definitely a difference. You can tell especially in the arms and midsection. I think if you want to make faster progress you may need to count calories (I know) and play with those levels. I know when I did the NROL FL programs I gained weight...because I ATE SO MUCH. I was so hungry that I was just wolfing down food. Maybe keep track of your calories for a few days and see where you are coming out.

I know where they're coming from lol - the going out to eat and the beer lol. Just have to be a bit more disciplined.

[L'ilJ]

Originally Posted by stingo

I know where they're coming from lol - the going out to eat and the beer lol. Just have to be a bit more disciplined.

Yeah, doesn't it suck that you can't eat what you want AND lose the weight? I've been trying to solve that conundrum for years. You may want to allow yourself one cheat meal a week where you get to go out and eat whatever you want. You gotta live right? The other times, keep the beer to one or two and choose something healthy from the menu. You've made so much progress already..just keep the momentum going.

[stingo]

Well that's just it - I HAVE been watchful and have had the one cheat a week in place. It's what's enabled me to make what progress I have. Just this summer what with parties and socializing I've gotten away from it. Looks like I'll have to return to it, with an eye of balancing them out.

[Victoria]

Well, summer's almost over now...time to crack the whip! I've already noticed it's starting to stay darker in the morning when I get up. Urgh....it's going to be sooooo hard to get my butt out of bed this winter and crawl downstairs for some torture.

Is it just me? Can't see the pics...

[stingo]

Strange, only 1 pic is showing now... When I posted them I had all four up. Jill should know she probably saw them all.

Hmm interesting - the hosting site I was using "ceased operations" today. That's why they're not up.

[L'ilJ]

I can see 'em.

[Victoria]

No you can't.....can you? Cause all I got are 4 white boxes with little red Xs in them.