Rilos's NROL4W Log

[rilos]

I'm new to the forum and somewhat new to weight training, so bear with me! I'll update this soon.

[SpacecityPaula]

Rilo

Welcome.... There's lots of good help here on the Forum.

Paula

[rilos]

Thanks so much, Paula!

I've joined the NROL4W board challenge, so here is my plan, stats, and pictures:
MY PLAN:
Follow w the NROL4W weight training plan as well as possible for these 6 months. On my "off" days, I'm planning to do yoga, fast walking on the treadmill, or other not too strenuous activity so that I'm being active but not impeding my muscle building progress. I'm going to follow the eating plan for four weeks (as suggested in the book) and see how it goes. I had been doing SparkPeople, which I realize now suggests way too few calories and too little protein, so the idea of eating 1900-2200 calories/day and 145-165 g protein/day seems a little foreign to me right now, but I think once I get used to it I will like it.

MY STATS:
Height: 5'5"
Weight: 154
Body fat: ~29% (based on average from my scale)
Measurements:
Chest: 36
Ribcage: 31
High/natural waist: 29
Low waist (just below belly button): 32
Hips: 36
Butt: 40
Thighs: 24
Calves: 14.5
Bicep: 11.5

MY PHOTOS:
(same day, different outfits)

[vanessa40]

Welcome to the challenge

[mel]

Welcome! Good luck to you! Enjoy the challenge!

mel

[NorthernWisco]

another wissconi here! what area?

[sveta]

Great job joining and good luck!!!

[rilos]

Thanks for the warm welcome, everyone. This place is great!

NW - I'm in Madison. Good to see another 'sconnie!

I did Stage One Workout A today and it kicked my butt. I had been using "Barbie" weights before, so I expected this would be pretty tough. I feel proud, though!

Squat:
15x30

Push up:
15x60degrees

Seated row:
15x20

Step-Up (realize now I did it with way too low of a step, so the weight's way off):
15x25, 15x50

Prone Jacknife:
Supposed to be 8 reps, but I could only do 1. Will keep at it, though!

[NorthernWisco]

Go Bucky!!!!!! good work i used to work for an AAU basketball program out of madison while i was in school at UW-Platteville

[vanessa40]

Hi..
Just wanted to check in and see how Day 1 was going..
Take care...

[pattys53]

Hi, I'm really impressed with your step ups...way to go

[rilos]

I was hoping to do day 2 of NROLW today, but my legs are still fairly sore, so I'm going to take another recovery day. I staying positive about it, making sure I think of it as listening to my body rather than being lazy. (Because I *want* to do it today - but I shouldn't.) I will probably do some light cardio this afternoon to get my muscles working, and make sure to stretch tonight. Hopefully I'll be able to tackle the second workout tomorrow.

I'm doing pretty well with the eating plan, but to my surprise, I'm finding it hard to get enough calories each day. I did great the first day and hit all my macro goals, but then ended up with a very bad stomach ache from eating so much protein. I think I need to add it more gradually to my diet, so I'm aiming for 100-120 grams this week and then am going to increase it to the goal level next week. I also am having trouble consistently eating enough calories. I realized it's a lot harder to eat 1900-2200 calories when you're eating good, healthy foods than when you're eating crappy foods! Last night I ended up only at about 1600, but I was having bad reflux from being over-full, so again, I listened to my body and stopped eating. I think I will also have to treat the calories as something I need to increase gradually.

I'm staying positive today by thinking about it this way: even though I'm not able to follow the program exactly yet, what I am able to do now is much better than what I was doing. And if I take it gradually and listen to my body, I'll be able to work up to eating enough and lifting more without hurting myself or burning out.

[rilos]

Yesterday: Did 20 minutes of jumping on my new trampoline. It was so much fun and I got my heart rate way up according to my HRM.

Today: Did 15 minutes of jumping for warmup, then did workout B1:
Deadlifts: (with dumbbells because I found the bar was too heavy) 5 x 30, 15 x 24
Dumbbell Shoulder Press: 2 of 15x16
Wide Grip Lat Pulldown: 2 of 15x20
Lunge: 2 of 15xBW
Swiss ball crunch: 2 of 8

I'm glad I was able to get through the workout! Woohoo! Now it's time to eat a ton to get myself up to the right amount of calories for today. I woke up late and so I didn't get a mid-morning snack.

[fengshway]

nice job rilos! consistency and tiny steps every day are the keys, keep it up!

[SwimBikeRun]

hi Rilos-

Looks like you're doing awesome with your workouts! BTW - I'm in Wisco too... up near GB. I like to call it Wisco like Crisco.

[NorthernWisco]

This board is loaded with sconi's!!!!

[rilos]

Boo. I had to take a week off because of the flu. I could barely pull myself out of bed, so working out was out. I'm looking forward to getting back into the swing of things tomorrow. *sniffle*

[nutbar]

Did things starting swinging again? Or did the bug re-splat you? Hope you're feeling better!

[rilos]

Thanks nutbar! The flu really wiped me out for almost two weeks, but I'm feeling much better now. I decided to start over with Stage 1 Workout A because I had only done 2 workouts when I got the flu.

Friday (1/25):
Squat: 15x20
Push up: 15x60degrees
Seated row: 15x20
Step-Up (knee-height step): 15xBW
Subbed crunches for prone jacknife

Today:
Deadlifts: (with dumbbells) 15x30
Dumbbell Shoulder Press: 15x10
Wide Grip Lat Pulldown: 15x20
Lunge: 15xBW
Swiss ball crunch: 8xBW