Orangechic's Voyage to build muscle (NROL4W)

[Karen411]

Congratulations on finishing stage 2!

[SpacecityPaula]

WOOT on finishing up Stage 2.

[orangechic]

I think the month of March is going to fly- I barely have time to sit down. With 3 nights of classes until the 20th and lots of homework time is flying.

I am heading to Chicago this weekend for a bday party and to spend time with Mike. He surprised me with Sat afternoon tickets to Wicked!!! I am so exicted- I have been wanting to see this for years.

Meals today-
M1- Tea and toast with sunflower butter
M2- Almonds and yogurt
M3- Salad with beans, cheese, pea pods and dressing, an orange
M4- Dark chocolate (Im craving sugar today)
M5- ?
M6- Protein shake

I am in the middle of Stage 3 of NROL4W and its going really well- I love the workouts and how strong I feel. I did measurements last night to track my progress-

Bicep 9.5
Waist 24
Hips 31
Thigh 19
Calf 13 (+1)
Chest 32 (+1)

Here are updated pictures-

[marygrace]

Your arms are getting really defined, you can definitely see some tricep muscle popping out. Great job! Keep it up.

[kfisherx]

The quads are starting to buldge too nice!

[Karen411]

You're getting great definition in your triceps and quads !

[orangechic]

Halfway through the week Tonight is my 2nd to last accounting class and we are reviewing for the final- thank goodness it is almost over!

I was at the gym this morning and doing my workout when a man came up to me and said- You are really working hard this morning! Always nice to hear.

Workout-
One Arm Dumbbell Snatch 3 of 6, 10lb
Dumbbell single leg romanian deadlift- 3 of 6, 15lb
Bent Over Row- 3 of 6, Ez Curl Bar with 5lb on each side
Dumbbell single arm overhead squat- 3 of 6, 5 and 10lb
Dumbbell incline bench press- 3 of 6, 15lb
Plank 3 @ 90 sec
Reverse Woodhop 3 of 6, 22.5lb

Meals-
M1- Oatmeal with pp
M2- Almonds, yogurt
M3- Lunch with co-worker
M4- Pea pods
M5- Sunflower Butter and SF Jam Sandwich, Peapods, Orange
M6- Protein shake

[orangechic]

Thanks for all the great compliments!

[SpacecityPaula]

Looking Good

I get the challenge of staying on track while travelling for business next week.

[karenmc6]

you are looking great - lots of muscle going on there!! karen

[orangechic]

Had a great workout yesterday and may head to the gym tonight after I turn in my accounting final

Workout-
One Arm Dumbbell Snatch 3 of 6, 10lb
Dumbbell single leg romanian deadlift- 3 of 6, 15lb
Bent Over Row- 3 of 6, Ez Curl Bar with 5lb on each side
Dumbbell single arm overhead squat- 3 of 6, 5 and 10lb
Dumbbell incline bench press- 3 of 6, 20lb
Plank 3 @ 90 sec
Reverse Woodhop 3 of 6, 22.5lb

[orangechic]

Last workout of Stage 3 was yesterday morning! Stage 4 starts Saturday

Barbell rdl/bent over row- 3 of 6- 65lb
Partial Single leg squat- 3 of 6
Wide Grip Lat Pulldown- 3 of 6, 60lb
Back Extension- 3 of 6- 90lb
YTWL- 3 of 6- 7.5lb
Crunch
Prone Jackknife
Lateral Flexion
Prone Cobra 3 @ 90sec

[nutbar]

Congrats on finishing Stage 3!!

[mel]

Wow, you are way ahead of me! Congrats on finishing stage three and keeping up with the program with all the school stuff. Good luck with finals.

mel

[orangechic]

I started stage 4 over the weekend and I was reminded of how hard stage 2 was- and now I get to do 3 sets of 8! I had a great weekend, we had a march blizzard and ended up with about 10 inches of snow on Friday and Saturday! So Friday night we just watched basketball and hockey. Saturday was a long workout and then running some errands. We made a great dinner of roasted asparagus, salad with dried cranberries, feta, almonds and pea pods, and lamb chops. Sunday was low key, just dinner and I did a ton of cleaning. I think I was asleep last night by 9:30.

I picked up a copy of the TNT Diet this weekend and have decided that I want to try it for 4 weeks. I want to loose about 5 lbs of fat, and get my body fat % down to 12-13%. I am starting the program today- this is my first time ever doing low carb, it should be interesting and challenging!

My stats as of this morning- 5'7 and 118 pounds

Meals for today

M1- Half my protein shake made with water and 2 scoops of protein powder before my workout, had 2nd half after my workout
M2- 2 hardboiled eggs
M3- Peapods
M4- Salad with chicken, pea pods, cheddar cheese and a few almonds with Trader Joes Green Goddess Dressing
M5- Almonds, Brocolli
M6- Pork tenderloin, asparagus, salad with peapods, cheese, and avocado and goddess dressing
M7- Another veggie of some sort

Saturday's Workout

Front Squat Push/Press- 40lb, 3 of 8
Step-up- 12.5lb, 3 of 8
One Point Row- 12.5lb, 3 of 8
Static Lunge- 15lb, 3 of 8
Push up, 3 of 8
Plank- 60 sec (3)- Supposted to be 120 seconds but I am not there yet!
Wood Chop, 22.5 lb, 3 of 8
15 min of HIIT
Foam Rolling for neck/back

This mornings workout-
Wide Grip Deadlift From Box- 60lb, 3 sets of 8
Bulg. Split Squats- 15lb, 3 sets of 8
Underhand Grip Lat Pulldown- 60lb, 3 sets of 8
Reverse Lunge with arm reach- 15lb, 3 sets of 8
Cuban- 3 sets of 8, 7.5lb
Crunch- 3 sets of 8, 10lb weight
Reversion Crunch, 3 sets of 8
Flexion, 2 sets of 10
Cobra, 3 @ 60 sec each- Supposed to be 120 seconds but again, I am not there yet
15 min HIIT

[missjane]

I've been on TNT since Jan 1......from the meals outlined above, I think you are going to want to up the fat intake. See how your macros are lining up, but you look quite low in fat to me.

[orangechic]

I am having trouble with the low carb thing- I am trying to stick to it but have a nasty headache. I did up my fats to help feel more full.

Today's Meals-
M1- 2 Hard boiled eggs and tea
M2- Half a pear (hopefully it will help with headache) and a few pieces of chicken
M3-Pork tenderloin and crustless broccoli quiche, peapods
M4- Almonds and celery dipped in Caesar
M5- Protein Shake before and after workout made with water
M6- Part of a whole chicken I made with a chilli lime marinade, asparagus roasted with olive oil, a few slices of cheese and a mixed salad with goddess dressing

[orangechic]

I got a good workout in last night

Front Squat Push/Press- 50lb, 3 of 10
Step-up- 15lb, 3 of 10
One Point Row- 15lb, 3 of 10
Static Lunge- 15lb, 3 of 10
Push up, 3 of 10
Plank- 60 sec (3)- Supposted to be 120 seconds but I am not there yet!
Wood Chop, 22.5 lb, 3 of 10
30 min of SS
Foam Rolling for neck/back

Meals today-
M1- 2 hardboiled eggs and tea
M2- Celery with sunflower butter
M3- Salad with radishes, snow peas, chicken, cheese and dressing. Peapods with guacamole
M4- Almonds and radishes
M5- Crustless broccoli quiche, few pieces of cheese
M6- Almond milk with a scoop of pp blended with ice cubes