Started..lets see where it takes

[sglak]

Weight: 164lbs
height : 5'

goal:
body fat %-18-20%( current BMI-32%)
lose weight maybe -40lbs to reach above goal
previous injuries: ankle sprains and surgery on right ankle: waiting left ankle surgery. Have plantar fasciitis. rotar cuff muscle injusry on right shoulder. Goal is to avoid any further injuries and get fit and stay fit !

Last week: Tue 05/26/09:

Started the NROL4W : Week 1- Stage 1- Workout A
Squat
15 x BW
15 x BW

Superset: Push-ups & Seated row
Push-up ( PROPER)
15X
15X

Seated row
15 x 20
15 x 30

Superset :Step ups & Prone Jacknife
Stepup:
15 x BW
15 x 6#
Prone jacknife
15 x BW
15 x BW

[sglak]

Physical therapy on wed 05/27/09: did a lot OF squats. My legs are burning.. was not able to move a muscle next day..

Thus rest...:didnt want to kill the muscle.

Fri: Physical therapy for ankle after surgery.
PM: NWOL4W : Week1: stage1:workoutB
DEADLIFT
Using DB's
set1:15 x 10#
set2:15 x 10#

Superset : DB shoulder press & Lat Pulldown
DB Shoulder Press
15 x 8#
15 x 8#

Wide Grip Lat Pulldown
15 x 40
15 x 40

Superset :Lunges& reverse crunch
Lunges
15 x BW
15 X BW Reverse Crunch
15 x bw
15 x bw

[clubchub]

Welcome and good luck. I think NROLFW is a great program.

[sglak]

NROL4W:
Those deadlifts killed me for Sat:..Had a hard time walking around.
Sunday was no different. I just rested a lot . Have no access to gym/weight on weekends... do sunday I was supposed to do stage 1 workout A again.. couldnt do it.

Also feel guilt about not doing any cardio. need to loose a lot of weight.. dont know if NROL4W will help me do that.. I can understand muscle gain vs metabolism part..still I need to burn off calories.. to loose all the extra weight.

went to farmers markets and go some easy to cook kinda veggies.. lets see how this works out.. the NROL4W has meat dishes and being vegetarian it is hard for me to follow it....so will have to be inventive. I havent started on any protein supplement.. will hold out on that as well...

06/01/09:

15 mins warmup on elliptical

Squat
15 x BW
15 x BW

Superset Push-ups & Seated row
Push-up
45 incline:
15X
15X

( last time was hard to finish to pushup. and didnt do it right..so inclined it this time..was able to complete the sets)

Seated row
15 x 30
15 x 30

Superset stepups & Prone jacknife
Steup:
15 x 10
15 x 10
(Was scared coz of ankle ..still have balance issues.. but managed to finish 2 sets..rested the non-working leg a lil bit for balance )

Prone jacknife
15 x bw
15 x bw
(was able to complete...dont think did it correctly as last time...)

[stingo]

Being a vegetarian, it must be more difficult for you to get your proteins in. What's in your current meal plan?

[sglak]

It is!... I havent come up with a solution...atleast not a great one.. yet.. I am eating a lot of beans... and wolfing down protein bars..... since I just started...I am gonna keep looking for ways... until I am satisfied...

Have one good/one bad news... Bad news is I have added a pound to my already 'fat' body... good news is I look slimmer I think..... so I read NROL4W again.. and it mentioned that this is overall good news... I just hope it is so..!!!

Originally Posted by stingo

Being a vegetarian, it must be more difficult for you to get your proteins in. What's in your current meal plan?

[sglak]

Tues: 06/02/09

15 min ellpitical
20 min cycling

[stingo]

Taking measurements with a tape measure will help you know if you're getting smaller even if the scale says otherwise.

[sglak]

Thanks Clubchub!..

Thanks Tom!..I will measure myself ..!...

Wed 06/03/09

DEADLIFT

Using DB's
set1:15 x 10#
set2:15 x 10#
( Was much easier than last time.... I will know tomm how mt hamstrings react.. last time took me 4 days to feel no pain in my hamstrings)

Superset : DB shoulder press & Lat Pulldown
DB Shoulder Press
15 x 8#
15 x 8#
(again....was much easier than last time... my left shoulder is still much weaker than ,right..guess thats expected as I am right dominant)

Wide Grip Lat Pulldown
15 x 40
15 x 40
(again....was much easier than last time... I was thinking of doing Stage 1 for 2 months... but looks like I need to move on....This is not the first time I am lifting weights.. though I haven't done much in previous few months.. due to surgery)


Superset :Lunges& reverse crunch
Lunges
15 x BW
8 X BW ( Did a lot( 3 x 15) of "total gym" machine squats and my legs were feeling it.. so didnt want to push it...)


Reverse Crunch
15 x bw
15 x bw

( This felt easy today...will know tomm)...

[sglak]

Friday 06/05/08

Squat
15 x BW
15 x BW

Superset Push-ups & Seated row
Push-up
45 incline:
15X
15X

( push up are still very hard for me...)

Seated row
15 x 30
15 x 30

Superset stepups & Prone jacknife
Steup:
15 x 10
15 x 15

Prone jacknife
15 x bw
15 x bw

[scribess]

I have NROL4W, but haven't started the program since my primary goal is fat loss right now. NROL4W is not, strictly speaking, a fat loss program, though I have heard of people losing while on it, so it's definitely possible.

But do work on getting the protein in--your body will need it to help repair and build up your muscles. If you're a lacto-ovo vegetarian, you can use Greek-style yogurt, cottage cheese, and egg whites as good sources of protein.

EDIT: You may want to check out Pips's log: http://forums.jpfitness.com/training...me-my-log.html

She's a vegetarian doing NROL4W and has been losing weight.

[stingo]

I think fat loss is primarily about nutrition rather than workouts so the particular type of workout is probably way down on the list of factors that affect it.

[NYC_Native]

NROLFW is great. I can't sing enough of its praises; I did it last year, and my strength increased, and my body composition improved. And the powerlifting team at the last gym I trained at tried recruiting me, LOL. They saw me do my workouts and said I had potential.

That said, the weight loss comes from nutrition. Doesn't matter what kind of workout program you're following - the good ones pretty much follow similar templates. The fat loss magic primarily comes from what you eat. I only started losing weight last year (when I was almost done with NROLFW) once I actually got the nutrition stuff down pat.

[scribess]

Eh, I just remember that in the book, Lou recommended not going on a deficit for at least the first month, or that if you did, to keep it small--maybe 500 cals a day? So that's what I based my statement on.

[realcdn]

They recommend if you're going to do a deficit that you start with 300 cals lower then predicted maintenance. I did NROL4W on a fair size deficit, however, I wasn't working at the time and could handle it. Once I was back in school full time (and doing a different program) I had a harder time sticking with it and keeping the deficit as high.

[scribess]

Ahh, thanks for the clarification! My personal history is just that I was coming off of a period of undereating, understanding feeding myself for my level of activity, and the importance of rest. But I still have fat to lose, so in the end I just decided I wanted a program where I could feel reasonably sure I wouldn't push myself too hard.

But again, many people have lost/are losing on NROL4W. I would like to try it at some point.

[sglak]

As for me... within a few weeks of doing NROL4W..I feel that clothes feel looser than b4..but the scale say 1 pound gain...
I know it is really down to nutrition.. but I have a fairly good system I think.. my main plague has been hypothyroid... the whole weight gain can be attributed to this in the first place....!!... I guess I will have to talk to a nutritionist... to see how this goes..
I haven't yet changed eating habits..like including that much protein.. .. will take it a bit easier on it for now...

This is a typical meal for me...

morn @ 9.30ish: coffee with milk + bread/jam or oatmeal
lunch@ 12.30ish: home-made veggie sandwich( i eat one everyday)..no cheese..mostly hummus+veggies
snack: yogurt and some fruit
dinner: pasta or indian curry with rice with 1-2 veggies on the side

[sglak]

Thanks for the link to another vegetarian... !..I should ping her pretty soon..

Mon:06/08/09 30 min swimming
( starting swimming again after 3 yrs long.. I have a video of my swim technique..pretty bad if you ask me....well..so much for self learning...!!never realized how slow I actually was.... when I am in water...i am very tired though...)

http://www.youtube.com/watch?v=WPLUyYGjUx8

(came down with allergy after I swam.... claritin didn't work well.. and suffered through the day...a good night sleep cleared it..next time claritin b4 swim... and work on improving technique))

Tues: 06/09/09 30 min cycling:
5 min running..
(yay!..I was able to run a little ..my first time after my surgery...no pain... I still have to practice a lot of balancing)

[stingo]

If you type [ youtube ]WPLUyYGjUx8[ /youtube ] in your post (without the spaces, you can embed the video in it. Like this:

[Juleske]

Technique? Swimming has technique? No wonder I always sink

[sglak]

Ha..!.. Juleske!!!
I once asked the same question!?......I was sinking pretty badly even in 3 feet water....!.. so I guessed there must be some technique to not drown)!..and to my amazement there were many!.... and I lack quite a few of them!

I am planning on finding some swim area ( with 3 feet water)....near my work.. so I can swim during lunch!...

Thanks tom....!...it looks pretty neat this way...!

[Peaches6311]

I would like to swim, but I don't like to get wet. It seems to be a problem

[scribess]

Hmm. I always had built-in flotation myself, so my issue is that I always kept bobbing back up to the surface...

[sglak]

Wednesday 06/10/09

DEADLIFT

Using DB's
set1:15 x 15#
set2:15 x 15#
( I increased the weights today.....immediately felt it after the first set..my hamstring are a lil bit sore today...but not as much as it was after the first time I did deadlifts....)

Superset : DB shoulder press & Lat Pulldown
DB Shoulder Press
15 x 10#
15 x 10#
(increase weight here as well... my left shoulder could feel it more than my right...well I used to play tennis with my right.. and I guess it has developed a lot of strength in there..the last few of these were a tad bit hard on my left.. but I kept it up and was able to finish the set)

Wide Grip Lat Pulldown
15 x 40#
15 x 40#
(I stuck with 40# here... as I feel it even now.. during the last 2-3 reps...especially in the 2nd set..hmm..maybe I will add 5# next time...)


Superset :Lunges& reverse crunch
Lunges
15 x BW
15 X BW

(Wed was Physical theraphy day as well..and I did 2 sets of 20 lunges very early in the morning during PT.... still I managed to finish 2 sets of 15 in the evening during my gym time....I am just worried that I am going to build a lot of strength in my QUADS and not equally develop my hamstring...I think this is something the book advices against...most of my exercise seems to place a lot of stress on my Quads....like elliptical and cycling.....I hope I am wrong..but I keep thinking about it)


Reverse Crunch
15 x bw
15 x bw

( For some reason... The reverse crunch is the easiest of all the exercises.. I must be doing something wrong.. coz I don't feel burn in my abs..as I feel it when I do prone jackknife...I am barely able to finish prone jackknife where as in crunch I feel I can bust out another couple sets...Can someone advice me on this??)

Overall: Last week after all the exercises.. my knee all but vanished.... I was thrilled to say least.. thinking strengthening that I do in PT and gym was all that I needed to kill the pain I suffered with in the last few years.....Today.. I have to sadly take it back...the knee pain has come back....It is not debilitating..yet.. but sure is very annoying.. I feel it when I climb up/down stairs..sometime when I getup from chair or sofa.. I feel it....this has pretty much been the same for 2yrs now..hmmm .Last week I iced it ..maybe thats the diffference

As for surgery wound..seems like it has healed 90%..I can do almost anything with my ankle again..except( there always has to be a BUT!!!!)...the crazy swelling..My PT is not worried about it though.... will have to wait to see the doctor on this one...!