Ok so this is my training log.... I must confess that my experience with lifting weights is limited and has been sporatic. I am guilty of lifting pink 3lb dumbbells and the last time I had a workout made for me at the YMCA... the trainer had me doing 40 quick reps of low weights...I felt like an idiot doing them which is probably why I quit my program.
I have always been overweight but it has become out of control. I am not proud of this but am working on changing. I recently moved back to Canada after living and working in the USA for the past 4 years. I am really glad to be home again and have a little more regularity in my life.
I'm a 29 year old female
5'7''
So from April till now
April 16th
290 lbs
53.1% body fat
127 lbs muscle mass
May 27th
272.4 lbs
52.1% body fat
123.8 lbs muscle mass
So while my weight it down...so is my muscle mass....not so good.
So for the first month I was doing the Biggest loser cardio and strength DVD and after that I was using the treadmill for brisk walking at up to 5.8 km/h and keeping my calories between 1400-1800/day....I analyzed the last 30 days and the percent of carb/pro/fat was 53.6/23/23.4
I have been intersted in the best way to become healthier and found this forum...have been lurking and reading posts...bought and read the NROL4W and started Stage 1 WO A yesterday.....
Stage 1 WO A1
5 min warm up on the treadmill
Squat
BW/15 , 12/15
Push Up
60 degrees/15, 60 deg/15
Bent Over Row
12/15, 12/15
Step-Up
Using step with 2 risers
BW/15, BW/15
Prone Jacknife
8, 8
* I felt so good after my workout....good and sweaty too...today I'm feeling it...in a good way...not the "can't get off the toilet without using the hand rails kinda way"...been there, done that
* I suck at push ups, I can't get my chest down and didn't realize how hard it is to keep my elbows in...will keep at it!!
* I had some balance issues while doing the step ups...will keep going with BW only for now
* I have decided to follow the suggestion in the book so I will be doing a total of 24 workouts for Stage 1 instead of 16.
Nutritionally by the calculation in the book I should be eating Non WO days: 2519 cals, 170g carbs, 271g protein, 84g fat WO days: 2855 cals, 228g carbs, 271g protein, 95g fat
Whoa Nelly!!! So this part is very weird and will be a challenge for moi!!! I have been eating up to 1800 cals/ day the past month and a half...and feeling full with it.....I tried to eat more yesterday and it didn't go so great.
So I had breakfast, 30 mins pre WO I had the yogurt, I had the protien shake right after my WO (this is the first time I had a protein shake...it tasted better than I thought it would...though a little too sweet)...then an hour after the shake I had lunch and the almonds....well I'm not sure what it was but I was feeling pretty qweezy starting shortly after lunch...I ended up in bed thinking I was going to die ( terrible GI discomfort)....I ended up vomiting (about 5 hours after last eating)...sorry if this is TMI...and everything that I ate from lunch made an appearance. My question is does the protein shake slow gastric emptying?? I was feeling so full....uncomfortably so...maybe it was from increasing my protien? What ever it was I hope that it doesn't happen again tomorrow when I have the protein shake again.
So before reading the NROL4W this is what an average food day was:
1- Eat 5-6 meals/day...at least space out the food to help get the cals in easier
2-Lose 10% BF....get to 40%
3-Complete the NROL4W
4-Slowly increase my daily cals to get up to recommended as well as recommended protein intake.
Welcome. Good luck on your journey. Just wanted to let you know, I think you sould stick closer to your original calorie target of 1800. The calorie forumlas in NROLFW are more or less maintenance formulas. You won't lose much fat following the recommendations. It is difficult to do the program on a big deficit, so if you find 1800 calories is not enough, go up from there. But I think 2400 to 2500 is a little high. I am not a fitness expert, so others may have a different opinion, but that's my 2 cents. Good luck whatever you decide.
Congrats on making the decision for a healthier lifestyle.
Protein takes longer to digest so that may be a factor. You also might be allergic to something in the powder/shake itself, or there's something about the combination of shake and almonds that might do it too. Hard to tell.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Welcome--I wanted to let you know not to worry about your lean mass now. It's very difficult to come up with an accurate measure of lean mass at the higher weights...also when we are smaller we don't need as much. : ) I used to have 120 lbs of lean mass, now "only" 108....but I have no lack of muscle.
You can do it...there are lots of inspiring stories on this board and lots of helpful people.
I'm really feeling it (in a good way) from the first WO and can only imagine what tomorrow will be like
*I'm a little unsure about my form on the deadlifts..I watched a bunch of videos online to get a better idea I think that I was going really slow at the beginning trying to focus on all the things I had to do/not do...I hope that it will get easier I practice more.
Well so far no nausea after the protein shake...keeping my fingers crossed and will wait another hour before eating lunch.
I wonder if it's OK to heat up the protein drink...will need to look that up! It may go down easier. I'm glad that the protein powder I bought was only enough for 8 servings because it is too sweet I think I'd rather get something unsweetened and then add Splenda to my taste....I'll make a trip to Popeye's to see what they have there.
Quote:
Originally Posted by clubchub
Welcome. Good luck on your journey. Just wanted to let you know, I think you sould stick closer to your original calorie target of 1800. The calorie forumlas in NROLFW are more or less maintenance formulas. You won't lose much fat following the recommendations. It is difficult to do the program on a big deficit, so if you find 1800 calories is not enough, go up from there. But I think 2400 to 2500 is a little high. I am not a fitness expert, so others may have a different opinion, but that's my 2 cents. Good luck whatever you decide.
Yeah I think that you're right...I'm going to stick to the 1800 cals and go up if my energy goes down...thanks!!
Quote:
Originally Posted by stingo
Congrats on making the decision for a healthier lifestyle.
Protein takes longer to digest so that may be a factor. You also might be allergic to something in the powder/shake itself, or there's something about the combination of shake and almonds that might do it too. Hard to tell.
I don't know what it was...hopefully it doesn't happen again but I'm laying off the almonds today!!
Quote:
Originally Posted by elisabethd
Welcome--I wanted to let you know not to worry about your lean mass now. It's very difficult to come up with an accurate measure of lean mass at the higher weights...also when we are smaller we don't need as much. : ) I used to have 120 lbs of lean mass, now "only" 108....but I have no lack of muscle.
You can do it...there are lots of inspiring stories on this board and lots of helpful people.
Thanks...I think that for the next month or two I'll focus more on measurements/ and how my cloths feel...my scale analyzes so many things it's hard for me to not get fixated on the numbers sometimes...at least I have starting body measurements so that I can monitor my progress!
I think I have almost made my peace with the scale, but it took a while to be able to weigh daily and not freak out. Overtime I have been able to learn what things affect it for me. I think using clothes is a great way to "record" progress as well as taking measurements especially the waist.
* I went back to BW only because I'm not able to get my legs parallel without my heels coming up so will continue to work on my form first
Push Up
60 degrees/15, against the door/15
* So I suck at push ups...I find it awkward trying to keep my elbows from jutting out...will keep at it, changed from the 60 degrees to up against the wall because with the 60 degrees I could barely bring my body down half way before feeling like I was falling on my face.
Bent Over Row
24/15, 24/15
Step-Up
Using step with 2 risers
BW/15, BW/15
Prone Jackknife
8, 8
* well these didn't go as well today, my balance was off and my wrists hurt from my body weight
5 min cool down on the treadmill
I'm enjoying the program so far....I still feel queasy once in a while after I eat...I'm not sure exactly what it is...my best guess is that it is the increased protein. I'm more used to eating 3 meals a day with a snack in the evening but since I changed my macros to 40 carbs/ 30 protein/ 30 fat ...from 60 carbs/ 20 protein/ 20 fats...I have been getting a sometimes very uncomfortably full feeling when eating the same amount of food that I used to....I need to work on spacing out my food better over the day so that I can get the food I need and hopefully feel better because I was only able to get in 1350 cals yesterday which is too low. I'm aiming for 1800. And the "sick" feeling really sucks. I have never felt like this before the past week.
I went to Popeye's yesterday and they were very helpful. They let me try the protein powder powder before I bought it...it's a LOT less sweet than my old one. I just had some and....so far so good
I'm so happy to have found this forum...there is so much great info fro new people like moi!!
Welcome to the boards... I think you are on the right track so far, and I'd agree about the calories stick with them unless you feel you need more. I hope the new protein powder works out and your tummy starts working with you and not against you. I myself am 31 and 308lbs, been at this for awhile now...my highest was somewhere around 350.
I can tell you that these boards have taught me a LOT and the people here are an amazing gift! I'll be reading with interest!!
I think I have almost made my peace with the scale, but it took a while to be able to weigh daily and not freak out. Overtime I have been able to learn what things affect it for me. I think using clothes is a great way to "record" progress as well as taking measurements especially the waist.
Thanks!!! I have to admit that I weigh myself daily...but I don't really freak about the ups and downs really....my official weigh in is on Wednesdays and it is the only time I will record my weight... the other days is just for a look see....I do find in really rewarding to notice the changes in my clothes though
Quote:
Originally Posted by sidonia
Welcome to the boards... I think you are on the right track so far, and I'd agree about the calories stick with them unless you feel you need more. I hope the new protein powder works out and your tummy starts working with you and not against you. I myself am 31 and 308lbs, been at this for awhile now...my highest was somewhere around 350.
I can tell you that these boards have taught me a LOT and the people here are an amazing gift! I'll be reading with interest!!
Thanks for stopping by my log!!! I know that support is very important and this seems like a good place to get it!!!
So not much new going on really...my stomach is feeling OK...I made Snobby Joes for dinner last night (basically from scratch Sloppy Joes but with lentils) and they were yuuuummmmy!!!!! Sat and Sun are my rest days...I hope to continue the NROL4W Mon-Wed-Fri....so far it's been good and easy to incorporate into my day since I haven't really been doing much ...I've been off work since I got back to Canada....which was in the begining of April....I interviewed for a few positions and finally accepted one...I'm just waiting for HR and health services to contact me so I can get back to work! I'll be working at the same place I did before leaving Canada so at least it won't be too new and weird!
I'm considering if I should start doing some HIIT but am a little worried that running would put too much weight on my joints....I guess I could just walk briskly and really change up the incline.
Welcome. Good luck on your journey. Just wanted to let you know, I think you sould stick closer to your original calorie target of 1800. The calorie forumlas in NROLFW are more or less maintenance formulas. You won't lose much fat following the recommendations. It is difficult to do the program on a big deficit, so if you find 1800 calories is not enough, go up from there. But I think 2400 to 2500 is a little high. I am not a fitness expert, so others may have a different opinion, but that's my 2 cents. Good luck whatever you decide.
I'm going to disagree a little here. (Hey, why not.) I started NROL4W last year at a weight of 325. I think the calculations put me somewhere around the same calories that you got. I wasn't doing any cardio, however, I was usually walking 90 mins daily on a treadmill (in addition). Now, this was because it was winter, I wasn't working, so I was pretty much in the house all day (ie. inactive). It was slow walking, low heart-rate stuff. I would do 30 mins, then later do 30 more, etc.
I looked back and I was eating 1600-1800 cals a day at the time. I did a week on 2000/2300, then 4 weeks on 2200/2600 and 4 weeks on 2400/2800 - and continued to lose weight. Believe me, I know the desire to drop weight quickly, but I've also (in the past) dieted myself to the unwell point. You could (as suggested in the book) drop 300 calories off the recommended levels and see how that goes for a while.
Interesting point, but at a considerably lower weight now than when I started NROL4W I'm still eating 2000/2250-2300 and continue to lose weight on that. I'm doing NROL at the moment, and walk 5 days a week (outside at the moment). When you have a long way to go it's sometimes important to remember that you will have to lower calories eventually... so don't start too low.
I'd suggest alternate measures of success - body measurements/way your clothes fit/peoples' comments.
Totally ditto on this...measurements have been the best thing ever...even when I felt like the scale wasn't cooperating, I could see and feel the difference...it was night and day when I stated taking photos and measuring!
I'm not a big fan of pushups, either. I'm not currently following NROL4W, but really did like the idea of doing incline or wall pushups rather than half-pushups, so I've incorporated that. Couldn't seem to force myself to go deep enough to do any good with half-pushups, and I'm certainly not ready for fulls yet.
You could also try getting some enzymes to help you digest the increased protein until you get used to the increased cals. Good luck!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
* still going with BW only....any time my butt gets lower to the ground I'm at serious risk of falling over...I don't want to hurt myself by adding weight right now....I might use some dumbbells first 'cause at least I can drop them easily if I get into trouble vs. a barbell.
Push Up
against the door/15, against the door/15
*Note to self....make sure the door is properly closed before attempting....it's a good thing that I have cat-like reflexes or I would have been doing the pushups on the floor
Bent Over Row
34/15, 34/15
Step-Up
Using step with 2 risers
BW/15
Using step with 3 risers
BW/15
Prone Jackknife
8, 8
5 min cool down on the treadmill
I am feeling so much better...I think the Whey and I are starting to get along....no more nausea and I've been able to eat more. I aim for 1800-2000 cals/day....I know that the NROL4W says to eat more BUT I'm FULL eating this much....and last week when I was felling icky it was hard even getting to 1800cal/d.....anyways I'm feeling better thankfully.
Quote:
Originally Posted by sidonia
Totally ditto on this...measurements have been the best thing ever...even when I felt like the scale wasn't cooperating, I could see and feel the difference...it was night and day when I stated taking photos and measuring!
Guys I hear ya!! I have "before photos" (not pretty) and measurements....I've already seen some change in the measurements and will continue to monitor them and take updated photos...but I will also be stepping on the scale....it is not the litmus test for my success...only another tool available.
Quote:
Originally Posted by scribess
Hello!
I'm not a big fan of pushups, either. I'm not currently following NROL4W, but really did like the idea of doing incline or wall pushups rather than half-pushups, so I've incorporated that. Couldn't seem to force myself to go deep enough to do any good with half-pushups, and I'm certainly not ready for fulls yet.
You could also try getting some enzymes to help you digest the increased protein until you get used to the increased cals. Good luck!
Thanks for stopping by my log!!! I think that I'm getting used to the whey....I hear ya about the push ups....I'm sticking to the wall ones for now....I don't have the strength for any of the other ones...YET!!
So I'm sitting here staring at the parcel that just got delivered....inside is my GoWear Fit......all I want to do is rip into it and start using it....it is almost calling out to me....seriously haha....
BUT unfortunately I'm gonna have to WAIT!!! Until Saturday (at the least).... Saturday is my "Surprise" 30th B-day BBQ party....and the GWF is my gift from my parents....my Mum wants to wrap it up!!! Argh!
It could be worse...she can make me wait till my actual B-day!! Oi vey!
I'm going to put it in the closet so I don't have to look at it.
Quote:
Originally Posted by Peaches6311
The more you can eat and still lose weight the better off you will be in the long run.
But, you are right in that you need to listen to your body. It will let you know if you need more food or not.
So I'm sitting here staring at the parcel that just got delivered....inside is my GoWear Fit......all I want to do is rip into it and start using it....it is almost calling out to me....seriously haha....
BUT unfortunately I'm gonna have to WAIT!!! Until Saturday (at the least).... Saturday is my "Surprise" 30th B-day BBQ party....and the GWF is my gift from my parents....my Mum wants to wrap it up!!! Argh!
It could be worse...she can make me wait till my actual B-day!! Oi vey!
I'm going to put it in the closet so I don't have to look at it.
Oh NO WAY! There's not way I'd have that kind of self control when a gadget comes...you are good.....!
So I'm sitting here staring at the parcel that just got delivered....inside is my GoWear Fit......all I want to do is rip into it and start using it....it is almost calling out to me....seriously haha....
BUT unfortunately I'm gonna have to WAIT!!! Until Saturday (at the least).... Saturday is my "Surprise" 30th B-day BBQ party....and the GWF is my gift from my parents....my Mum wants to wrap it up!!! Argh!
It could be worse...she can make me wait till my actual B-day!! Oi vey!
I'm going to put it in the closet so I don't have to look at it.
Awesome of your mom to get you the GoWear Fit for your bday, but ugh to have it shipped and arrived and she wants to wrap it? TORTURE!
You'll love it, BTW. I seriously think my GWF is the best investment I've made toward my health and fitness in the past year, and that includes my HRM and PowerBlock dumbbells.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Purchased through amazon, you get three months free (which is what I did). After that, it depends on what level commitment you do--1 year is 6.95/month, which is the cheapest option (the three free months are included in that year). No commitment is 12.95/month. I think there's also a six-month commitment, but I forget the price point on that--10.95/month, maybe.
(Sorry to hijack, BeeMiel!)
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Oh NO WAY! There's not way I'd have that kind of self control when a gadget comes...you are good.....!
Quote:
Originally Posted by scribess
Awesome of your mom to get you the GoWear Fit for your bday, but ugh to have it shipped and arrived and she wants to wrap it? TORTURE!
You'll love it, BTW. I seriously think my GWF is the best investment I've made toward my health and fitness in the past year, and that includes my HRM and PowerBlock dumbbells.
I'm sooo excited!!! But yes it's torture LOL
Quote:
Originally Posted by Peaches6311
How much is the monthly subscription fee on the GoWear Fit?
Quote:
Originally Posted by scribess
Purchased through amazon, you get three months free (which is what I did). After that, it depends on what level commitment you do--1 year is 6.95/month, which is the cheapest option (the three free months are included in that year). No commitment is 12.95/month. I think there's also a six-month commitment, but I forget the price point on that--10.95/month, maybe.
Yup, I knew I'd want it for at least a year. May need it longer than that--have to see where I'm at in April, 2010.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Feeling good....convinced my mother to let me charge the GWF before she wrapped it....yeah so it's busted....the support people were helpful but I had to send it back....bummer. Mais, c'est pas la fin du monde.
Sorry to hear about your busted GWF. Lucky that you got to find out early, it would have been really disappointing if you would've waited until your birthday and then found out.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Eep! Glad a new GWF is on the way. FWIW, the only hiccup I've had with mine (aside from user error when I'd forgotten the software isn't compatible with Firefox 3.x) is that I had to reset the armband to get it to properly show the flashing light when charging. Hopefully the next one will be problem-free!
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Girl !!!...you look so fat....I mean phat
and the last time I had a workout made for me at the YMCA... the trainer had me doing 40 quick reps of low weights...I felt like an idiot doing them which is probably why I quit my program.
...today I'm feeling it...in a good way...not the "can't get off the toilet without using the hand rails kinda way"...been there, done that
...I've been off work since I got back to Canada....which was in the begining of April....I interviewed for a few positions and finally accepted one...I'm just waiting for HR and health services to contact me so I can get back to work! I'll be working at the same place I did before leaving Canada so at least it won't be too new and weird! 
. Mais, c'est pas la fin du monde.
SO no kewl!! 
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