Surprise! Another NROL4W Log.

[GinaKina]

So...I'm bored.

Yeah, I'm waiting to leave for a party.

That probably isn't a good way to start a training journal...


If anyone decided to read past that

Stats:
-24 years old
-5'4''
-126 pounds
-23.5% BF (what my BF scale says, I think it's less, but this is a number I can work down from)

Workout Background:
-I've been lifting for almost 2 years. However, it seems like every time I really start to get somewhere, I start a new program, get nervous, and take a step back. So I've been hovering at a max squat of 95lbs for quite awhile. I love squats, so that is what I measure everything from.
-I hate cardio, except for running outside, which, on NROL4W, I've been doing on the weekends.
-I am halfway through Stage 1 right now. I've been doing HIIT here and there (not more than twice a week) because I am definitely not losing weight, and I feel sort of lazy with just the three quick workouts a week.
In summary: Goals are to get stronger, gain muscle, and eventually lose some fat, but it is not my primary goal right now.

Diet Background:
-I have been a vegetarian for almost a year. It hasn't presented any real struggles as far as lifting and protein goes.
-I am the sort of person who anally tracks what I eat. When I stop, I tend to gain weight. Right now I am doing it online, but I tend to do alright when I just write it down in a book too.
-My calorie intake averages 2000 calories a day.
-Oh, I love to cook!

Personal Background:
-I'm 24, and I'm a graduate student in Secondary Education (Chemistry), in NY state.
-I moved to Hawaii with my husband right after we got married, but he is currently deployed to Iraq.
-I'm stuck living with my parents again now...to "save money" (ok, that shouldn't be in quotes, we are saving money, but it sucks).

Now, to elaborate on what I started this with...I'm not a huge partier, I swear Not that there is anything wrong with that, but it would sort of completely negate my goals. I try to do something once a month to get me away from my family, and tonight my friend from college is having a St Pat's Day party at his house. I am very much looking forward to seeing them. I've been debating about what to drink all day. I know I'm going to, they'd throw a hissy fit if I didn't, haha. I think I am going to stick with beer because I just can drink a few bottles/cans. Last time I was there I had wine, and they just kept refilling my glass = bad news.

Oh, one other thing you might want to know about me...I can be fairly wordy, I like to write...especially about myself .

This is where I am right now:
Stage 1 Workout 5-A:

Squats
1x10- 85lbs
2x10- 85lbs
3x10- 82.5lbs

Push Ups (I've been alternating T-push ups from the book, and regular)
1x10- T, T, T, 2, T
2x10- T, T, 2, T, T
3x10- T, T, 4, T
Cable Rows
1x10- 65lbs
2x10- 67.5lbs
3x10- 67.5lbs

Step Ups
1x10- 20lbs
2x10- 20lbs
3x10- 15lbs

Prone Jacknife
1x12- 12
2x12- 10
3x12- 11
*these were highly embarrassing. I haven't had a problem with them until today, and I actually fell off on the second set. The third set was so hard because...my LEGS were tired, which was counterintuitive.

Anyway, that is where I am right now. I am really hoping to get my squats to over 100lbs on this program, because I feel like I should have hit that like....a year ago.

If anyone read all this, I commend you and we are instant friends, because it was long.

[Fit4Him]

HI!!!

I look forward to gaining strength together on this program I used to be able to squat 135# but have slacked off as well, I'm down to 75. My goal is to be able to do 145# by the end of the break in.

Hope you're having fun at your st. patty's day party! Make sure it's green beer

I'll be watching!

[kfisherx]

Hey and welcome to the board and to a new stronger you. It doesn't appear as you have a lot of weight to loose so you'll probably be focusing on gaining strength and msucle. If so then be prepared to eat like crazy. 2000 kcals ain't going to get you through to that goal.

[Karen411]

Welcome and I hope you enjoyed the party and are still feeling good today!

[GinaKina]

Originally Posted by kfisherx

Hey and welcome to the board and to a new stronger you. It doesn't appear as you have a lot of weight to loose so you'll probably be focusing on gaining strength and msucle. If so then be prepared to eat like crazy. 2000 kcals ain't going to get you through to that goal.

Thanks That is totally what I need to hear too! I calculated everything in the book though, and that was the range that I got, without reducing calories at all. What about that?

Anyway, thank you all for the welcome!! I did not have any green beer . But I had one less beer than I had planned on, and I was still a little tipsy (on two beers...so sad). The worst part was that there was TWO chocolate cakes! Yum! I go out and have fun so rarely and cake is my FAVORITE dessert, so I'm not sweating it.

My good news for the day is that I went to the mall today on the way home, and I was trying on some dresses in H&M to wear out on my birthday, and my legs were looking pretty good! I could see some shape there, which makes me happy.

I am just REALLY hoping to get my lifts a lot heavier. I read what other girls out there can do and it makes me....jealous? Maybe just frustrated with myself, because I feel like I've been self-sabotaging myself and I should really be higher by now. I'll get there though, right??

[Fit4Him]

You will get there! Just have patience with yourself! We all have to start somewhere

[GinaKina]

Stage 1 Workout 5-B:

Deadlift
1x10- 77.5lbs
2x10- 80lbs
3x10- 77.5lbs

Shoulder Press
1x10- 20lbs
2x10- 15lbs
3x10- 15lbs
Wide Grip Lat Pulldown
1x10- 70lbs
2x10- 67.5lbs
3x10- 67.5lbs

Lunges
1x10- 20lbs
2x10- 15lbs
3x10- 15lbs
Swiss Ball Crunch (arms over head)
1x12- 12
2x12- 12
3x12- 12

HIIT - 15 minutes - stairstepper

Today was such a great workout. I was a little worried because I didn't get a lot of sleep Saturday night, but today was AWESOME. I went up in everything, and actually made up for my last B workout where I looked at the wrong page and did less weight for the DLs than I should have.

Today I am going to take a trip to WholeFoods. They don't have them around here, it's actually about 30 minutes away. This is my Spring Break (which means nothing when you live at home), so I am going to be cooking a lot this week, I'm sure, and I love trying out new grocery stores.

I made a really good Lentil salad last night, from a new cookbook I got: "Entertaining for a Veggie Planet".
1 cup Lentils
1/4 cup currants (I used raisins)
1/4 cup lemon juice
2 tbsp olive oil
1 small onion, chopped fine
1/4 cup chopped toasted walnuts
s&p to taste
feta cheese (optional) (I added 1oz of fat free feta to my dish)
fresh mint (optional) (did not use, but would have been good)

This made 4 servings, and I had it with bulgar wheat and soy.
Calories: 358
Fat: 13g
Carbs: 44g
Protein: 23g
Without the cereal:
Calories: 243
Fat: 12g
Carbs: 22g
Protein: 13g

I love the bulgar wheat and soy, it's made by Hodgson Mills. Technically they consider it a cereal, and I started out just having it for breakfast, but I use it in any dish where I could use any grain. I love it, and it's got 10g of protein!

[MuscleMom23]

Hi Ginakina

I have liked following a program. BUT my goal is fatloss along the way so I have meltdowns mentally and real meltdowns too that is why I am still here LOL!

Girl, you have GOT to eat for this stuff. You will not have a problem once things get heavy! And they will, guaranteed!

[beach_plums]

Hey Gina, your numbers look really good. I've got a squat goal too. I want to be able to squat my body weight. I'm about 35-40lbs away from that (depending on how much water I've had the day before I weigh myself).
As far as additional calories go, are you having a post workout shake? That will help bump you up on your lifting days. I've also noticed that a number of people are having a pre-workout shake as well. If your goal is to gain that might be a place to start.
Oh, and that salad looks great. I might have to use that recipe!

[GinaKina]

I totally have a post workout shake. I've been working out for awhile, I spend a lot of times on internet forums regarding working out and lifting and I'm getting a tad frustrated because I feel like I eat a ton, I spend so much money on food, and I feel like I should know by now what is right for me.

Since everyone is telling me to eat more, and I got the comment that I should post a sample day (in another thread, not here), this is what I typically eat (ie, what I ate yesterday):

Breakfast (also pre-WO):
Protein Pancakes: 284 cal 4/33/27
Strawberries: 50 cal 0/14/1
Meal Total: 314 cal 4/47/28

PWO:
On Gold Natural Whey Protein Isolate: 130 cal 2/5/24
Dole Mixed Fruit (frozen): 60 cal 0/16/1
Orange Juice: 110 cal 0/26/2
Meal Total: 300 cal 2/47/27

Lunch:
Fat Free Feta: 35 cal 0/0/7
Bulgar Wheat and Soy: 115 cal 1/22/10
French Lentil Salad: 208 cal 12/22/6
Meal Total: 358cal 13/44/23

Snack:
Mini-Fruit (freeze dried Gerber fruit, yes it is for toddlers, but it is fruit that travels well, and it is JUST fruit): 25 cal 0/6/0
Pumpkin Seeds: 200 cal 16/5/10
Almonds: 80 cal 7/3/3
Meal Total: 305 cal 23/14/13

Dinner:
Cheddar Cheese: 115 cal 9/0/7
Sweet Potato Soup with Chipotle and Sage: 132 cal 4/24/2
Ezekiel Sprouted Grain Bread: 80 cal 1/15/4
Asparagus: 29 cal 0/9/3
Meal Total: 356 cal 14/45/16

Snack:
NROL4W Protein Bar 236 cal 11/7/27
Baby Carrots: 40 cal 1/8/1
Meal Total: 276 cal 12/15/28

Bedtime Snack:
Cottage Cheese: 135 cal 2/6/24

Day Totals:
Calories 2075
Fat 70g
Carbohydrates 217
Protein 159g
With a macro spread of 40.6/29.8/29.6 (carbs/protein/fat)

To be completely honest, this is a little less than I normally eat. I would have had 100 calories more, but there was nothing I could think to fit in, and I ate enough this weekend, that I think it could make up for it.

[rixatrix]

Originally Posted by GinaKina

Since everyone is telling me to eat more, and I got the comment that I should post a sample day (in another thread, not here), this is what I typically eat (ie, what I ate yesterday):

...

Day Totals:
Calories 2075
Fat 70g
Carbohydrates 217
Protein 159g
With a macro spread of 40.6/29.8/29.6 (carbs/protein/fat)

Your food looks good. Balanced, healthy. If you're trying to eat more, you could definitely sneak in some calories here or there - add some ground flax seeds or take a couple tablespoons of flaxseed oil each day, switch from non-fat feta to regular, use 1.5 scoops of whey protein, etc.

I used to feel like it was SO HARD to eat more than 1500 calories a day, but now I feel like I can swing around 1000 calories just by adding or subtracting grains, pats of butter or olive oil, nuts, cheese, PWO shakes, etc., and leaving the protein, fruits and veggies the same.

[MuscleMom23]

Originally Posted by rixatrix

Your food looks good. Balanced, healthy. If you're trying to eat more, you could definitely sneak in some calories here or there - add some ground flax seeds or take a couple tablespoons of flaxseed oil each day, switch from non-fat feta to regular, use 1.5 scoops of whey protein, etc.

I used to feel like it was SO HARD to eat more than 1500 calories a day, but now I feel like I can swing around 1000 calories just by adding or subtracting grains, pats of butter or olive oil, nuts, cheese, PWO shakes, etc., and leaving the protein, fruits and veggies the same.

I agree. I switched up to a little more whey and it made a difference. I used 1.5 instead of 1 etc. And the nuts too.

[GinaKina]

Thanks Unfortunately, adding the extra whey (while completely possible) probably won't happen, because I have breakfast and PWO shake before I log anything. I do want to start incorporating more flax, which is why I made up a batch of those protein bars from the book!

Anyway, I really don't have problems getting enough food. I chose to stay a little low yesterday because of all I ate that weekend. Tomorrow now tomorrow is looking good! Today was good too, but I had a hard time keeping my carbs low.

I had an excellent day today though. It is technically my Spring Break, so I have some free time and went to a yoga class this morning Hopefully it doesn't affect my workout tomorrow, I haven't been working out on my days off at all so far.

ETA: Wow, those are a lot of smilies!!

[GinaKina]

Ah, I had such a great workout today I find that I can't fathom HIIT after Workout A. I've been doing it on B days though.

Stage 1 Workout 6-A:

Squats
1x10- 87.5lbs
2x10- 85lbs
3x10- 85lbs

Push Ups (I've been alternating T-push ups from the book, and regular)
1x10- Tx10
2x10- Tx8, Fx2
3x10- Tx6, Fx4 (T=T-variation, F=floor)
Cable Rows
1x10- 70lbs
2x10- 72.5lbs
3x10- 72.5lbs

Step Ups
1x10- 20lbs
2x10- 20lbs
3x10- 20lbs
Prone Jacknife
1x12- 12
2x12- 12
3x12- 11

It's funny, I'm starting to notice a few things
1.) I have more power than I remember having on other programs.
2.) I've always been really focused on working my legs..but looking at my numbers compared to other people's numbers, I feel like my upper body is maybe a little stronger than I give it credit for. For example, I've done cable rows before, and I don't think I have EVER done anything higher than 55/60lbs. It pretty much just started getting hard today. That is one of the exercises where I really feel more powerful. Also on the push ups.

I am really trying to get to my goal of 95lbs on the squat before I go into Stage 2. I figure I only have two more times of just doing straight squats, so if I do 92.5lbs next time, I should hit 95lbs the last workout. This seems to be repeating a bad habit though...getting right to my goal and moving on. Oh well. Hopefully by the time this is over I'll be able to squat over 100lbs, we'll see.

Nutrition: (C/P/F)
Yesterday: Calories 2024 - 41.7/29.5/28.8
Today: Calories 2203 - 38.4/30.9/30.7

I've been trying to err on the side of vegan since I started this, because as a vegetarian it's really easy to overdo it on dairy with incorporating so much protein. It's been going fairly well, I've been doing pretty good keeping lunch and dinner vegan. Breakfast, PWO, and cottage cheese before bed all include dairy/egg white though. Which, I'm OK with.

Alright, well I am off to prepare dinner. Part of my "rent" is that I make dinner for my family once a week. Tonight we are having mini tofu quiche from "Fat Free Vegan": Mini Crustless Tofu Quiches | Fatfree Vegan Kitchen

[GinaKina]

Stage 1 Workout 5-B:

Deadlift
1x10- 82.5lbs
2x10- 80lbs
3x10- 80lbs

Shoulder Press
1x10- 20lbsx8*
2x10- 20lbsx8
3x10- 20lbsx8, 15lbsx4
Wide Grip Lat Pulldown
1x10- 72.5lbs
2x10- 70lbs
3x10- 70lbs

Lunges
1x10- 25lbs
2x10- 20lbs
3x10- 20lbs
Swiss Ball Crunch (arms over head)
1x12- 10*
2x12- 14
3x12- 12

*Miscounted.

I don't know if I was just out in la-la land today or if I was feeling lazy or what, but for some reason I only counted 8 for shoulder press, and then 10 for the SB crunch. I wasn't really feeling it today, and felt pretty weak on the DLs, so maybe my mind was just somewhere else? Regardless, I was still smoked when the workout was over. I think that the reason I am always up to HIIT on Mondays is because I've got that 2 day rest. That makes sense. Since it isn't a "required" part of this stage, I'm totally not beating myself up about skipping it. I am going to go for a run with my dad tomorrow though. Not HIIT at all, just for fun. Hopefully the wind will die down by then.

I've been going to my gym for about 6 months, so I know a few of the trainers (previous to this I worked out in a military gym, so this is new to me). One of them came up to me today, when I was miscounting my shoulder presses, and commented that I was getting stronger, and pointed out the veins in my arms. That was pretty cool. I think one of the things that is really driving me now is looking at a the logs of the other women on here, and wanting to compete with them. I love that there are a bunch of people doing the same program, I am very competitive, and it's motivating.

Nutrition: (C/P/F)
Yesterday: 1952 calories (39.7/28.9/31.4)
Today: 2135 calories (40.1/31.1/28.5)

I'm excited Easter is this weekend It is my favorite holiday. It is also the only holiday where I put my values aside for just an hour and have Peeps..they are my favorite candy in the world, but totally not vegetarian. I used to have them for ALL holidays, but I have now left them for just Easter. I am looking forward to that. The rest of the weekend not so much. We celebrate not just Easter Sunday, but Easter Saturday, which we've learned in the past few years, is a holiday made up by my grandmother. We have pie. Broccoli pie, spinach pie, and roast beef. I know it sounds more like a quiche, but it's actually just broccoli, garlic, tomato sauce, and oil (heavy on the oil!). The spinach one is the same without the tomato sauce, but I love the broccoli one, so I"ll be having that...probably with minimal crust, but we'll see how it tastes. I'm usually not a big fan. Easter Sunday though...bleh, ham. I didn't even like ham when I did eat meat. My aunt also makes baked ziti which is good. This is what I mean about my "splurges" being planned for me.

Anyway, have a good weekend, all!

[MuscleMom23]

Wow an Easter Pie day LOL! I know, ham, yuck. We are having turkey, but the old "hamsters" need ham so that will be there along with the die hard keilbasa fans, so that will be there too. Keilbasa reminds me of food that has been digested