Ruthie's NROLW log

[Ruthie]

Originally Posted by stingo

Alwyn's programs are good - you've noticed results yourself, haven't you? As for the WSFL thing, yes, the new thing will always be hyped, but that doesn't mean to throw out the old. You're doing well with NROL4W - why would you want to switch? Grass being greener on the other side of the fence?

I don't mean I would want to switch, more that I feel that it's like someone saying that what I'm doing is not so good anymore. I was also irritated by Alwyn writing that NROLW wasn't a fat loss program, when I think it is very much presented as one in the book. Having said that I agree that the program is fine and it is possible to lose fat on it, and overall I am happy with my results (weight loss would be better if I had eaten better, but I can't blame that on Alwyn ). I don't know, really, it's not particularly logical...

Anyway I'm still thinking of Ultimate Diet 2.0 (Lyle McDonald's thing) next - that appeals to me because it is very scientifically presented and I used to be a scientist before I stopped working. However it also looks quite tough and the realistic bit of me says that if I can't stick to my eating now, how will I manage that? On the other hand, I might do better with a very prescriptive regime, where I am very clear what I can and can't have. I might try a week of it and see how I feel.

[DirtyMartini]

You might also look into Precision Nutrition if you're looking for something with a lot of scientific research put into it. Berardi's website (Dr. John Berardi, Ph.D.) has an Articles section containing articles with quite a bit of scientific research and information.

In any case, I think that you might be misinterpreting what Alwyn's said about NR4W. He states it's not a fat loss program, meaning that it's not designed as a "let's get this fat off you as quickly as possible." But it IS a program geared to help you learn to use weights, improve your metabolism, and, in the end, change body composition. And fat loss is a part of that. So you should lose fat on NR4W, just not as quickly as being on a specific Fat Loss program like WSFL.

[Ruthie]

Originally Posted by DirtyMartini

You might also look into Precision Nutrition if you're looking for something with a lot of scientific research put into it. Berardi's website (Dr. John Berardi, Ph.D.) has an Articles section containing articles with quite a bit of scientific research and information.

Thanks - I do look at the PN site quite often and I agree it's packed full of useful information. I have toyed with buying the package but it's quite expensive and to be honest, I think it is possible to glean most of what it's about from the website and articles. John Berardi is very open about it I find and doesn't try to make it out to be a mystical secret.

As I say, it's not really that I'm dissatisfied with the results I have from NROLW. I take full responsibility for the fact that I haven't lost as much fat as I would like, but in spite of holidays, weekends away, and general lapses in good eating, I have still managed to lose about 6-7lbs and I feel my overall appearance is better. I might even post some pictures at some point .

It is more that, to stick to a program, I need to believe in it and believe that it is the best choice for my goals. I bought into the logic behind it as explained in the book and I felt that was undermined by a totally different approach utilising some of the things that NROLW specifically warns against, such as cutting calories very hard. However, it was Lou that wrote the book, not Alwyn. But that is another thing - I strongly get the impression that Alwyn just knocked off the program for NROLW without really being that aware of what the rest of the text was saying. I think that there could have been less repetition of the same exercises - stages 3 and 5 and stages 2 and 4 being the same exercises, and more thought given about supersetting options etc. Also considering the book is for beginners I think there should have been some stretches written into the workouts. It is unrealistic for many people to complete the workouts in stage 5 as written since they are likely to last 90-120min, but again I wonder if anyone actually bothered to work that out. Anyway rant over, before I get kicked off the board. These are my niggles with the program - I am not trying to totally knock it, but I am less enthusiastic about it than when I started. But still I have learned a lot and I have enjoyed having a program to follow for a period rather than wandering around in my own little world.

[Ruthie]

Oh, remembered that I actually came on here to post my workout , rather than rant and grumble.

Stage 7, Workout 4

Barbell Squat
1 x 8 38kg,
1 x 6 43kg

Alternating sets:
Dumbbell squat, heels raised
4 x 20 (10kgx2)

Dumbbell shoulder press
2 x 20 4kg
1 x 17 4kg
1 x 15 4kg

Step-up (16in step)
4 x 15 (7kgx2)

Underhand-grip lat pulldown
3 x 20 80lbs
1 x 15 80lbs

[foodfromafar]

Wow, Ruth, you're to Stage 7 already??? I'm just starting Stage 3. I have never weightlifted before, so I am finding NROL4W very helpful. I'm enjoying learning different techniques. I find the repetition of stages a bit comforting. This is so far out of my comfort zone that knowing I will come back to exercises I've already learned and perfected the form on is nice. I know I've lost fat and gained muscle. I'm so much stronger than when I started. I agree with you that it's nice to have a program that is all laid out for you rather than trying to figure out what to do on our own. Do you have any idea of what you'll do next?

[Ruthie]

Originally Posted by foodfromafar

Wow, Ruth, you're to Stage 7 already??? I'm just starting Stage 3. I have never weightlifted before, so I am finding NROL4W very helpful. I'm enjoying learning different techniques. I find the repetition of stages a bit comforting. This is so far out of my comfort zone that knowing I will come back to exercises I've already learned and perfected the form on is nice. I know I've lost fat and gained muscle. I'm so much stronger than when I started. I agree with you that it's nice to have a program that is all laid out for you rather than trying to figure out what to do on our own. Do you have any idea of what you'll do next?

Well I cheated a bit because I skipped stage 5 and 6 - I just couldn't face stage 5B which I found very dull in stage 3. In fact I finished Stage 7 today, but haven't posted my last two workouts yet because the site was down. I have some ideas what to do next, but not time to write at the moment.... sorry it's late here (UK) and my youngest has just woken up and is calling me.

[foodfromafar]

Congrats on finishing Stage 7!

[Ruthie]

Okay so here's my last two workouts from Stage 7.

Workout 5

Alternating sets:
Barbell incline press
1 x 7 23kg
1 x 8 23kg

Seated row
2 x 8 80lbs

Alternating sets:
Static lunge with rear foot elevated
4 x 15 (7kgx2)

Push-up
4 x 15

Barbell Romanian Deadlift
1 x 15 25.5kg
2 x 15 30.5kg
1 x 15 28kg

Dumbbell bent-over row
1 x 20 8kg
3 x 15 8kg
-------------------------------------------------------
Workout 6

Barbell deadlift
1 x 8 35.5kg
1 x 8 38kg

Alternating sets:
Dumbbell squat, heels raised
2 x 20 (10kgx2)
2 x 15 (10kgx2)

Dumbbell shoulder press
4 x 15 4kg

Step-up (16in step)
4 x 15 (7kgx2)

Underhand-grip lat pulldown
4 x 15 80lbs

I seem to have hurt my right shoulder somewhere along the line. I was feeling it especially in the dumbell squats as my arm moved slightly forward when I squatted. This is why I dropped from 20 reps in this set.

I also decided to give Lyle McDonald's Ultimate Diet 2.0 (UD2) a go this week. The first two days of it you do back to back "depletion" workouts which are fairly high rep short rest type ones, so I decided to use my last two workouts of Stage 7 for this. It is a cyclical diet so the calories and carbs are very low for that part of the week and that is also why I was starting to flag on the weights/reps on Workout 6. I am proud of myself that I have stuck to the low calories, low carbs for 4 days now - I then get a carb load tomorrow followed by day or two of normal eating before beginning again. I have felt rough today, but I have a sore throat and cold and it's hard to tell whether the lack of carbohydrate or the cold is making me feel rough.

So in answer to your question Pauline, that is what I am doing next. The UD2 prescribes lifting 4 times a week plus extra cardio, but the actual workouts are suggested but left up to you. They are very much a tool in the diet, although they include a "power" workout to build muscle also. 3 days into it and I am 21/2 pounds lower on the scale but I imagine this is mostly glycogen depletion/water. Hopefully a bit is fat! I don't know how long I can keep it up for. It is quite a strict schedule so I can't always fit it in as there is little flexibility, but I think even if I only do the odd week here and there, hopefully it will help me lose a few more pounds.


Anyhow, I don't think I will keep a UD2 log. If I did I probably ought to do it on Lyle McDonald's forum since he chimes in with help if you need it. However it is quite an intimidating site and not altogether pleasant - everyone is dying to point it out if someone says something stupid or asks a silly question.

I will perhaps pop back and update this log from time to time.

I am meaning to get my final measurements done for the end of NROLW and I will post them soon. I might not bother with percentage fat since we don't seem to be very accurate with the calipers. Even with the Accumeasure I have real trouble getting a consistent reading.

[Ruthie]

Here are my measurements for the end of NROLW, starting ones from Feb in brackets:


Height 5ft 5 ins
Weight 142lbs (149lbs)
Neck 32cm (32.5cm)
Shoulders 97.5cm (99cm)
Chest 84.5cm (89cm)
Bicep 29cm (29cm)
Forearm 24cm (24cm)
Waist 76cm (80cm)
Thigh 58cm (60.5cm)
Calf 37cm (38cm)

Not sure what happened with the chest measurement! I usually do it inflated so maybe I couldn't inflate my lungs so well today with having a cold or something? Actually looking back at my records, I think the 89cm was out for some reason.

I am supposed to be depleted of glycogen because of the UD2 protocol, so I wonder if that might make the measurements artificially low. It's a shame I can't determine body fat better.

[Ruthie]

I've got brave enough to post my before and after pictures. The "before" pictures were taken at New Year and the "after" ones today. I did a month of other exercise before I started NROLW in Feb. I can't work out how to post them next to each other.

before1.JPG
after1.JPG

before2.JPG
after2.JPG

[GinnyLou]

Wow, you made some major changes despite all the numbers not reveling that! Good job.

Good luck with your new program.

[Bytsi]

I see BIG differences - especially in your back...

Hope you'll keep posting here, even if you do Lyle's program...

[Ruthie]

Thanks! I am quite pleased with the results since I know I would have done better if I had cleaned up my diet more. My clothes are all looser. I'm hoping with UD2 that I can get the job done more quickly instead of messing around for ages half dieting, half not.