OK, time to start my own training log so I can be accountable and get my goals down on "paper".
I am currently in the break-in on NROL. After break-in, I will take my measurements and go from there. I am staying away from the scale, but will weigh myself at the start of FL1 and at the end of FL1 -- not during. By my estimates, I would like to lose about 15 pounds, but I know that with weight training, how I look and fit into my clothes is way more important than the scale. So, 15 pounds might not be the right number. Size will be the better indicator. Currently, a size 10 and really would be happy with a very comfortable 8.
My goals:
1. To be happy when I look in the mirror nekkid!
2. To wear a bikini (hence the title)
3. To be able to do a push-up
4. To be able to do a pull-up
For diet, this is my biggie. I am terrible when it comes to controlling my diet. I need to grab hold of the reigns right now and put a stop to any overeating and get some sort of plan in place. I believe I will be doing some sort of carb-cycling program. I definitely have too many carbs in my diet. Specifically, I like what I read in Rob Faigin's Natural Hormonal Enhancement. I started it once before, and I think I want to try again and really stick to it. I'd be very interested in hearing if anyone else has tried it.
I'm also going to be doing the Metabolic Overdrive during off days (on on days if I can handle it after weights). I also have an abs class I take 3 days a week and will try to continue if it doesn't interfere with NROL.
So, today is an off day, and tomorrow is workout B of break-in. My legs have a bit of residual DOMS from Tuesday's workout, but I'm going to give those step-ups another try tomorrow!
I look forward to posting and hearing from all of you. Great forum.
Good luck with your goals, Jane. NROL is a great program and will keep you busy for awhile. You're gonna hate, I mean love, the Fat Loss workouts.
-fin
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
Hi Jane,
I love your attitude.I need to lose about 10 -15 pounds too..but as long as i look good in my clothes i'm happy.
I'm very interested in the book you were talking about. Tell me how you like the plan. I need to do something new with my diet...a big problem that i'm trying to get under control also. I've been doing good the last month ..but it's always a struggle.
Hi Jane,
I love your attitude.I need to lose about 10 -15 pounds too..but as long as i look good in my clothes i'm happy.
I'm very interested in the book you were talking about. Tell me how you like the plan. I need to do something new with my diet...a big problem that i'm trying to get under control also. I've been doing good the last month ..but it's always a struggle.
Hi Vanessa:
After reading your log, I was thinking of looking into the TNT plan, too. At first glance, it looks like the first 4 weeks are pretty much very low carb with protein shake b4 and after weights, right?
In a nutshell, the NHE plan cycles: Day 1,2 low carb, Day 3 carb load last meal of the day, Day 4,5,6 low carb, Day 7 carb load last meal of the day. There's more to it, of course, but that's the gist of it. The first 10 days (like a break-in of sorts) are basically low carb, like TNT, and then you start the cycling. It's a pretty technical book, with lots of scientific info that I don't even pretend to understand completely. But, I do like the fact that there is some cycling in there to break things up a bit.
Now, I'm really not one to talk because I just came back from lunch and had egg salad on a CROISSANT! That's real good for me! LOL!
Now, I'm really not one to talk because I just came back from lunch and had egg salad on a CROISSANT! That's real good for me! LOL!
Egg salad sounds good. What I do: make a good salad at home and take it to work. Ingredients are lettuce, spinach, greens, etc., add turkey, tuna, or chicken (I use any leftover meat from last night's dinner), maybe a small amount of your favorite cheese, olive oil and balsamic vinegar dressing. I'll usually add some sliced jalapenos or spicy peanuts to jazz it up. It's cheap and reasonably clean (omit cheese or nuts as you need to fit your goals).
Oh, and drop the croissant.
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
No matter what nutritional plan you choose, planning ahead for the week will make or break the execution of that plan. "Failing to plan is planning to fail." This article from John Berardi suggests strategies that really make a difference: It's Not About the Food.
NROL and a carb cycling plan are a sure recipe for success. Good for you for getting started!
No matter what nutritional plan you choose, planning ahead for the week will make or break the execution of that plan. "Failing to plan is planning to fail."
SOOOOOO very true. Planned ahead, cooked ahead meals mean you have no reason to stray from that plan. No caught without food, no "what do I want" decisions that take to long and then you just call for pizza or eat whatever's around even if it's not part of your plan....
Whenever we stop making those types of plans, things ALWAYS seem to go awry...
Yup I always cook on the weekends and freeze it so I can just microwave dinner during the week. Makes eating well much easier since the prep work's already done - just heat 'n' eat.
Ooooghhhh! there is no bikini in here! I feel so used....
You know, after I came up with the name of my log I thought 'oh, I'll bet people are going to think there are bikini pics in this thread'! What I REALLY meant was a play on "See Jane Run" , "See Dick Run", etc.......and it became "See Jane in a bikini"....I guess I should have thought that through a little bit more, huh!
You know, after I came up with the name of my log I thought 'oh, I'll bet people are going to think there are bikini pics in this thread'! What I REALLY meant was a play on "See Jane Run" , "See Dick Run", etc.......and it became "See Jane in a bikini"....I guess I should have thought that through a little bit more, huh!
Yes, you should have! You must consider the feelings of perverted minds across the net! Actually the "See Jane" analogies were my first thought.. I just wanted to make a joke.
I still feel used... lol
Now let's see some workouts!
__________________
"Is there no standard anymore?" - Walk, Pantera
Today was my 2nd time doing Workout B in NROL break-in
DEADLIFT
(I am still staying low in order to ensure my form is good before I progress; however, I did up the weights from the first time. I am using DB's for now)
15 x 20
15 x 22.5
Superset Step-up with DB shoulder press Step-Up
15 x BW
(I am so upset that I only could manage one set. These and those lunges have been the hardest for me thus far. I am determined to get in 2 good sets in perfect form b4 I move on to FLI)
DB Shoulder Press
15 x 12.5
11 x 12.5
(couldn't quite make the last few on the second set, will try same weight next time)
Superset Close Grip Lat Pulldown and reverse crunch Close Grip Lat Pulldown
4 x 55 then 11 x 45
15 x 40
(The first set I thought I was starting at 50, but the extra 5-pound weight was on there and I didn't realize it until the very end of the set, so I ended up doing 55, then 45 to finish. Backed it down to 40 for the second set)
Reverse Crunch
20 x bw
20 x bw
After I did manage 20 minutes of metabolic overdrive intervals. My legs weren't as shot as they were after workout A.....just my ass.
Please tell me that I WILL get better with these step-ups and lunges!!
The thing about lunges and stepups, (besides that they take a bit before you don't think you suck at them, of course) is that you have to be sure you're using your glutes, not just your quads. Goes much easier that way. (and I'm not saying whether or not you're doing so, just mentioning because I found at some point I stopped activating my glutes in my lunges and my knees started hurting.)
Jane, great job with the workouts so far. And, I agree with Chiron and Aoife, it definitely gets better. Just keep at it and you'll be amazed at the improvements you'll make. Best of luck!!!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
I am so unhappy with my workout today. Those damn lunges again!
NROL Break-In Workout A (3rd time)
Squat
15 x 45
15 x 45
Superset Static Lunge with 2pt DB row elbows out Lunge
(I went with my weakest leg out front first -- my right -- as soon as I started I felt a searing pain in my left quad. I stopped and switched to my left leg out and managed to eek out 15. But, I knew I couldn't go any further with my left quad in so much pain. DAMN!)
DB Row
15 x 17.5
15 x 17.5
(went up in weight on this and managed all reps without a problem, so will try 20 next time)
Superset Push-ups with Swiss ball crunch Push-up
15 incline on Smith Machine Bar
15 incline on Smith Machine Bar
(I lowered the bar from last time and managed all reps -- hard, but making progress)
SB Crunch
20 x bw
20 x bw
So, the good things out of the workout are that all exercises except the lunge were a success. I even used the squat rack for the first time with the Olympic bar. But, I fear that my left quad is really going to hold me back from Workout B on Thursday. Step-ups are my other problem spot and with this pain, there is no way. So, I think that Break-In will have to extended for me most likely. I really don't want to move on until I have mastered those damn lunges and step-ups. Anyone else take Break-In a bit further before moving on?
I did a metabolic overdrive workout on Saturday -- good thing because I couldn't manage it today.
Hey, cheer up - those lunges are tough - you'll get through them, but you want to do so without injuring yourself. It'll come with time, honest. (I didn't think so either, but I was happily proven wrong.)
Jane, just keep doing whatever you can in the lunge department. The only way to get better at them is to keep doing them. Do what's comfortable, then do a little more with each workout. Before you know it, you'll be nailing them!!!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Well, tonight I attempt workout B for the third time. I'm a bit apprehensive because the last few days I've been going through some emotional turmoil and I haven't been eating much. I'm still going to try it, though. I actually think I need the workout mentally, more than physically today.
I did a couple of static lunges at lunch today just to test out that left quad and it was still not right. So, we'll see how the step-ups go. I hate to only do one side (don't want to be lopsided!). But, my plan is to do as much as I can, attempt deadlifts with the olympic bar for the first time, should be good on the rest of the lifts, and a session of metabolic overdrive (if I can). Will report back later.
If you're sure to drive through the heel and activate the glute on the step-ups it'll take some of the stress offa the quad. (and make your butt look better )
Jane,
I agree with Jill ... the lunges and other stuff will get easier. Alwyn structures the workouts to be progressively harder, so you will struggle the first few times doing them, but then you will progress and be able to do everything! Keep up the good work!!
Julie
__________________
Life's a Journey ... Enjoy the Ride!
Jane,
I agree with Jill ... the lunges and other stuff will get easier. Alwyn structures the workouts to be progressively harder, so you will struggle the first few times doing them, but then you will progress and be able to do everything! Keep up the good work!!
Julie
Indeed - I never thought I'd see an exercise that'd make the Bulgarian split squat seem easy until I started doing the BSS + Overhead Press lol. Hard though it is, just be patient and stick with it, and you WILL see results. That's the best part about these programs.
See Jane in a Bikini
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