I just got my copy of NROL4W last week, read through it twice, and will begin the program this Monday, July 7th. Here are my beginning stats:
Age: 54
Height: 5’8”
Weight: 172 lbs
BMI: 26.2
Measurements:
Chest: 40”
Waist: 36.5”
Hips: 40”
Right Bicep: 12.5”
Right Quad: 23”
My goals are to build strength and lose the visceral fat around my middle. Since menopause, I’ve put on about 20 pounds in the last 3 years, all on my torso. I look like a barrel with skinny arms and legs. I have always been thin, and was one of those people that ate mass quantities of food without gaining a pound. Now it’s payback time, and I need to cut back my eating and get real busy in the gym. Although I eat a fairly clean diet, it’s the portions and the amount of fat I need to cut way back on. My cravings tend to be for fat and salt, and I love EVOO, butter, cheese and nuts. I’ve been know to eat an entire bag of Trader Joe’s dry roasted almonds while driving home from work. That’s over 2,000 calories for the large bag. I am very lucky I have no signs of heart disease or atherosclerosis (as viewed by carotid artery ultrasound) and my cholesterol is just below 200 (as of May 1st)
I’ll put up some “Before” pictures in my profile, so I can keep track of my progress, and to keep myself honest. I had my bodyfat measured at the gym by a seven point caliper method. To my absolute horror, I am 32% blubbery fat!! The formula also enters age and gender into the equation, and my suprailiac and umbilicus(?) measurements were downright embarrassing. That’s where older people like myself carry dangerous visceral fat., and those calipers pinched into several inches of it.
According to the equation Cassandra has, I need the following amount of calories and macronutrient breakdown:
DAILY
Fat Loss (-300 calories/day)
Calories
Carb (g)
Protein (g)
Fat (g)
No workout
1328
60
172
44
Active workout
1599
108
172
53
Strenuous work and workout
1870
155
172
62
This is a lot less than what I'm used to, but I'll give it my best shot. I'm off to plan my menu and start shopping.
I completed my first workout A of Stage 1 in NROL4W.
Squat:
1 x 15 with only the bar
1 x 15 with the bar plus two 25 pound plates
I had trouble in both sets going to the parallel position. I need to work on my form, because I'm leaning way too far forward as I approach parallel. I look like I'm doing a Good Morning instead of a squat. Gotta work on this.
Pushups: (alternating with rows)
2 x 15 BW off the bench, maybe this is 30 degrees?
This hurt my shoulders. Lots of crunching noises, and I was unable to go all the way down without pain. Since I can't get a bigger chest, I need to work on these, too.
Seated Row:
1 x 15 with 75 on the weight stack
1 x 15 with 75, but I cheated on the last 5 reps by leaning too far back, and the bar was 8 inches away from my body at the top of the pull.
Step Ups:
1 x 15 on the bench with 5 pound dumbells in each hand (left foot)
1 x 15 on the bench with 5 pound dumbells in each hand (right foot)
I tried not to push up with the non-working foot, by keeping the toes of that foot pointed and just touching the floor. It was hard, and I'm pretty clumsy, but managed OK.
Prone Jacknife:
This attempt provided some entertainment for everyone at the gym. There was no way I could keep any balance on the ball, my legs kept falling off no matter what. I can't even sit on the ball wothout falling off! Seriously! I am obviously balance-impaired. I do more real trips and falls than Chevy Chase making fun of Gerald Ford on the old SNL.
Anyway, I improvised by putting my feet up on a bench, and doing the best I could.
The 60 second rest periods were too short! I felt that wasn't enough rest for my old body, but I kept to the rules, and it was a lot harder than I thought it would be. I almost felt a little like puking when I was in the shower afterward, and felt a bit dizzy, but I got over it after about a half hour.
I need to get my husband to take some pictures of me in my gym shorts. He says I will make people go blind, and he doesn't want to be responsible, but I need to keep accountability. I may just have to take them myself. Consider yourself warned.
I need to get my husband to take some pictures of me in my gym shorts. He says I will make people go blind, and he doesn't want to be responsible, but I need to keep accountability. I may just have to take them myself. Consider yourself warned.
This is what self tanner is for my friend.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I completed my first workout A of Stage 1 in NROL4W.
Squat:
1 x 15 with only the bar
1 x 15 with the bar plus two 25 pound plates
I had trouble in both sets going to the parallel position. I need to work on my form, because I'm leaning way too far forward as I approach parallel. I look like I'm doing a Good Morning instead of a squat. Gotta work on this.
Pushups: (alternating with rows)
2 x 15 BW off the bench, maybe this is 30 degrees?
This hurt my shoulders. Lots of crunching noises, and I was unable to go all the way down without pain. Since I can't get a bigger chest, I need to work on these, too.
Seated Row:
1 x 15 with 75 on the weight stack
1 x 15 with 75, but I cheated on the last 5 reps by leaning too far back, and the bar was 8 inches away from my body at the top of the pull.
Step Ups: 1 x 15 on the bench with 5 pound dumbells in each hand (left foot) 1 x 15 on the bench with 5 pound dumbells in each hand (right foot)
I tried not to push up with the non-working foot, by keeping the toes of that foot pointed and just touching the floor. It was hard, and I'm pretty clumsy, but managed OK.
Prone Jacknife:
This attempt provided some entertainment for everyone at the gym. There was no way I could keep any balance on the ball, my legs kept falling off no matter what. I can't even sit on the ball wothout falling off! Seriously! I am obviously balance-impaired. I do more real trips and falls than Chevy Chase making fun of Gerald Ford on the old SNL.
Anyway, I improvised by putting my feet up on a bench, and doing the best I could.
The 60 second rest periods were too short! I felt that wasn't enough rest for my old body, but I kept to the rules, and it was a lot harder than I thought it would be. I almost felt a little like puking when I was in the shower afterward, and felt a bit dizzy, but I got over it after about a half hour.
I need to get my husband to take some pictures of me in my gym shorts. He says I will make people go blind, and he doesn't want to be responsible, but I need to keep accountability. I may just have to take them myself. Consider yourself warned.
On the squats, you might want to try adding weight in a bit smaller of increments...say, 5 or 10 lb plates!!
And, on the step-ups, each SET is 15 on each leg. So, 15 right, 15 left is one set and then 15 right, 15 left is the second set.
On the squats, you might want to try adding weight in a bit smaller of increments...say, 5 or 10 lb plates!!
And, on the step-ups, each SET is 15 on each leg. So, 15 right, 15 left is one set and then 15 right, 15 left is the second set.
Thanks, Jane.
For the squats, I think I'll just practice with the bar until I can get my form straight. I was getting to parallel using a broomstick at home, but the long bar also poses a balance issue for me, too. Like I said, I'm balance-impaired, unless I keep a super wide sumo stance for squatting any weight with that long bar.
As for the step-ups, I figured that what I did would be too easy! HA! As usual, I'm half-assed, a day late and a dollar short!
Hi there! I feel you on this one...8) Looks like a good start...are you joining the women's challenge?
I haven't joined the challenge, but perhaps I should. The rules may keep me on target and provide me with motivation, rather than going it on my own. Am I too much of a noob to join the team? Perhaps by August, I will complete my remedial Swiss ball balance training for people who can't walk and chew gum at the same time.
In any case, I'll think about joining in, but I feel that you all are so far ahead of me in your training, and I'm just a rookie.
Before I started this program, I've been keeping a food diary, just to see what my macronutrient breakdowns are on an average day. Knowing that my goals are 30% P, 40% C and 30%F, I wanted to know how close my current diet comes to them.
Over the last week, I averaged 2200 calories per day with an average of 30% P, 30% C, and 40% F. 40% fats is still too high. And I cut way back on my fats, or so I thought! You never know what you really eat, until you write it down.
My diet is clean, squeaky clean compared to the average American diet, but my problem is portion control. And I love my EVOO and nuts and seeds. I also eat way too much fruit, and not enough vegetables. I wonder if all this fructose in my system is wrecking havoc with my insulin response? I am not diabetic, but many post menopausal women can develop a bit of insulin resistance, and need to watch sugar and carb intake. My carbs mostly come from the fruit I eat, and so does all my sugars. Fructose is still sugar, right?
In any case, I don't want to restrict my calories too low, as shown in the fat loss calculations in the beginning of my log. I'll keep my calories between 1600 to 1800 for the Stage 1 of the program, watch my macros, and see how it goes. I just think that if I cut back to 1400 calories while doing a training program that I'm new with, may be changing too many variables at once. I'm not used to exercising with intensity (OK, laugh now!!! I know I'm only in Stage 1!!) and my body is used to 2200 to 2500 calories a day. Anyway, I'm still restricting calories while increasing activity, so something's bound to happen. And I hope it isn't a stroke!
Hi, and welcome! It looks like you've got a great plan with the food. I'm guilty of loving EVOO and nuts too. But, I know that I'm going to eat them, so I work them into my macros. It takes a lot of playing around with numbers, but it's worth it for the foods you love.
I question the 1400 calories too. It seems really low, especially with a program like NROL4W. It's really taxing and requires a lot of energy (more than you'd get with 1400 calories!).
I'd say that if you're interested in joining the challege, do it! There are a number of newbies joining. And, if it'll help keep you motivated and on target, all the more reason to join. We all started somewhere!
Thanks, beach plums. I did join the challenge, along with 60 others! Missjane has her hands full keeping track of all this.
This will keep me motivated and accountable. And I can learn something along the way. Right now, I am focusing on my weaknesses, but I soon hope to see where my strength is, and shift my focus to something positive, for a change.
I haven't been able to get a complete workout in all week, due to a super crowded gym. I just got angry and left on Thursday, because of all the people hogging the equipment while talking on their cell phones. I never ask them if they are done, or if I can work in, because I'm afraid of how nasty these kids can get. So I've just been working on my swiss ball and squat form at home. I need to arrainge my schedule to get to the gym at 6:00 AM, rather than after work at 6:00 PM. It's fairly quiet in the mornings, so I will just start again with the first workout on Tuesday morning. So I'll see how a Tu, Th, Sat schedule will work.
I need to lower the amount of fats in my diet. According to Fitday this past week I averaged 1724 calories per day, with a macro breakdown of 28% Protein, 28% Carbs, but 41% Fat!!! And only 10 grams of that is Fish Oil. The rest is olive oil, peanut butter, cheese and almonds. I've planned my meals for the week, with more protein and less fat. Believe it or not, I have the most trouble getting the carbs to 30%, since they all come from fruit and yogurt. I need to add some bread into the mix. I bought Ezechiel bread, it's sprouted wheat bread, that's pretty good for toast in the morning. Most people crave carbs, I crave fat. I've got to change this.
Hello,
I just started Stage 1 today and just started reading the book.
Looks like you are doing great.
Nutrition has always been my downfall in my weightloss
I love PB and nuts too
I hope to do better this time
__________________
"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
It's been almost 3 months since I've been here, and due to a health problem, I've had to drop out of the August challenge. I've also been out of the gym too, but I've started back slowly last week, and plan on starting NROL4W next week.
I was shocked to see how fast my body deteriorated since July. What little strength I did have is totally gone, so I need to work hard and start everything all over again. I'll be 55 in December, but I look like I'm 65, and I feel like I'm 85!
Depression has wrecked havoc on my motivation in the gym. I know if I push and push I will start to feel better. Last week I felt self-conscious when I was working out, and paranoid that I was being snickered at. It make it really hard to concentrate, but I gave it a half-assed effort and got it done. I know it is unrealistic to expect that everything will be the same as when you left off, but I sure did not expect to fall so far behind. Guess I'm not so young as I thought I was.
Luna, stick with it! I'm 59, and I've learned that YES I can make fast gains like any other age, but I think I can lose my gains faster than when I was younger. I have to keep reminding myself that regular, vigorous weight exercise does wonders for everything in my physical and emotional life.
And exercise helps with depression. For myself, it helps to not think about the workout too much....I don't allow myself to debate "should I or shouldn't I go work out?" I make myself go, and I have NEVER ONCE left the gym thinking "Gee, wish I hadn't worked out." I always leave the gym feeling fabulous and it clears my head, too.
...but I think I can lose my gains faster than when I was younger.
Ain't this the truth!! The "Use it or lose it" rule is right in my face every day now. The things I used to take for granted I now have to work like hell for, but the payoff is certainly worth it. Thanks for looking out for me, CMCM.
I saw from your 7/7 post that you have trouble with your squats. I had a similar problem. The prescription was front squats. It shifts the weight forward, forcing you to maintain an upright posture more.
The strength to maintain posture with a back squat will come, but you should consider an alternate until that time comes.
I saw from your 7/7 post that you have trouble with your squats. I had a similar problem. The prescription was front squats. It shifts the weight forward, forcing you to maintain an upright posture more.
The strength to maintain posture with a back squat will come, but you should consider an alternate until that time comes.
I'm still working on my back squat form, but old habits do die hard. I can get to parallel with a sumo stance and low bar position on my back, but I'm leaning too far forward at the bottom, so I end up putting the force of the weight on my back and knees to come out of the hole. Not good for my old rickety knees.
My front squats draw a crowd, they're so entertaining. I usually fall on my ass at the bottom, and lean too far forward, again, coming out of the hole, that I need to dump the bar onto the safety pins.
Balance and coordination are foreign to me. I'm ashamed to say that I never learned to ride a bike as a kid, probably for the same reason. The teasing and humiliation hurt far more than the scraped elbows and knees ever did. But I'll be damned if I can't get this squat movement down, or die trying!!!!!!!!
You should see me on a Swiss ball. Chevy Chase is jealous of my falls and tumbles.
It seems to me, there is two parts to balance and coordination...
You know the relation of the ear to balance, right? So there is the sense portion and then the muscle response portion.
You can work on muscle response through agility training and unstable surface training, the sense portion is probably going to be genetic. Don't go too bonkers on unstable surface training. No need to buy a bosu or balance board. You can simply utilize exercises that require greater balance: lunges or various kinds, supine hip extensions with a swiss ball, supine hip extensions with leg curl, etc.
Agility would be running cone slaloms, squares, 8s, etc.
It seems to me, there is two parts to balance and coordination...
You know the relation of the ear to balance, right? So there is the sense portion and then the muscle response portion.
Well, I can't say for sure what part is responsible, I've never had ear problems that I can remember, and both my sisters learned to ride a bike without a problem. But I also can't dance, have no rhythm and always seem to hold my body very rigidly and stiff, even in motion, if that makes any sense.
If the sense portion also requires common sense, I'm screwed.
I like the supine hip extensions, I'll give it a go. At least I can't fall too far with my shoulders already on the floor.
I'm going to the gym at 6AM on TuThS for the workouts. It's not so crowded then, so I can get the cable weights and bench to superset, and both squat racks are empty. I am very self conscious in the weightroom, and I prefer to go when no one is around, so this looks like it will work well for me.
Squat:
2 x 15 with only the bar, need to work on my form. Still leaning too far forward at the bottom, and not getting to parallel. I have been practicing with box squats, and I am relying too much on the bench being under my ass at the bottom. When I go it without the bench, I am not strong enough to get out of the hole, and I lose my form.
Pushups: (alternating with rows)
2 x 15 BW off the bench, maybe this is 30 degrees?
Still hurts my shoulders. Lots of crunching noises, and I was unable to go all the way down. Just not strong enough to push myself up.
Seated Row:
1 x 15 with 60 on the weight stack
1 x 15 with 60, but I started to lose form on the last 5 reps by leaning too far back.
Step Ups: (alternating with prone jacknife)
1 x 15 on the bench with 5 pound dumbells in each hand (left foot)
1 x 15 on the bench with 5 pound dumbells in each hand (right foot)
First set was OK, but the second supreset I had to do 3 sets of 5 to complete 15 on each leg. I was losing my balance and getting fatigued.
Prone Jacknife:
My balance is so bad I need professional help. I had to do these off the floor again, even after practicing on my swiss ball at home.
I'm beginning to worry about myself, and get frustrated with my clumsiness. I have soft carpeting at home to fall onto, but after a few weeks of trying to balance myself, where do I draw the line between hopeless and some progress? This is obviously a point of frustration for me now, rather than a challenge. I try to make a joke of my clumsiness, but it really is holding me back, and I'm thinking of ways to overcome it, but so far, no good. I'll just have to do the best with what I am, and leave it at that!!
Hysterical! But there is not enough self tanner in the world to make me look good! Fat is fat, no matter what color!
Give yourself a break. You are here with like minded folks at varying stages of success. You will find support and encouragement here. After all, you are trying to make yourself better.
Give yourself a break. You are here with like minded folks at varying stages of success. You will find support and encouragement here. After all, you are trying to make yourself better.
Thanks for your comment, greg. It's just my self-depricating sense of humor. Plus, I am my own worse enemy like that.
Luna Sea's NROL4W training log
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