NROL4W: Stage 1 - Day 1 : Comments and advice GREATLY appreciated ^_^

[liftlikeamanlooklikeagod]

Food:
Skim Mil 200 Cal - (20g Protein)
1 Pr. bar 240 Cal - (10g)
1 Banana 72 Cal - (1g)
Pr. Drink 170 Cal - (20g)
Yogurt n Walnuts 130 Cal - (13g) + 180 Cal - (4g)
Cauliflower 66 Cal - (4g)
1 cup grapes 110 Cal - (2g)
1 serving lentils 160 Cal - (18g)
2 Slices WW bread 200 Cal - (10g)
2 green tea gels + 7 glasses of H2O

Net: 1528 Cal/102g Protein

Workout:
Dumbell Squat(heels raised on plates) 10 lbs 1 set 15 reps
Rest 60 secs
Dumbell Squat(heels raised on plates) 10 lbs 1 set 7 reps
Rest 120 secs
60 Degree Pushup 1 set 15 reps
Rest 60 secs
Dumbbell Bent Over Row 5 lbs 1 set 15 reps
Rest 60 secs
60 Degree Pushup 1 set 15 reps
Rest 60 secs
Dumbbell Bent Over Row 5 lbs 1 set 15 reps
Rest 60 secs
Step Up 5 lbs 1 set 15 reps
Rest 60 secs
Prone Jackknife 1 set 15 reps
Rest 120 secs
Step Up 5 lbs 1 set 15 reps
Prone Jackknife 1 set 15 reps

[LisaS]

Looks a little light on meat and vegetables. What was your calorie total?

[liftlikeamanlooklikeagod]

Hey Lisa

Net: 1528 Cal/102g Protein

I'm vegetarian and am going to include tofu, flaxseed and sunflower seeds into my diet this week. More vegetables. Duly noted. Right now though I feel so stuffed I couldnt possibly eat another bite. ^_^

[LisaS]

Didn't it say 13xx the first time I looked? The lentils were not there either. Coincidence? I think not.

[liftlikeamanlooklikeagod]

hahahhahaa Lisa you sure have a sharp eye and a keen brain to match! I was sitting on the couch thinking back on the day to check if I'd missed anything and spied the empty can of lentils sitting DIRECTLY in front of me.. well and so it was added to the list

[liftlikeamanlooklikeagod]

I've read and reread the section on diet and nutrition in the book and still cant figure out how many calories I should be eating!! I'm trying to get protein gram/body weight meaning I should be getting 132 g of protein daily.. That part I got. Maintenance level/fatloss level - calories.. i'm thoroughly confused here.

[NYC_Native]

There is an Excel spreadsheet you can download here that not only incl. the macros calculators for both maint. and fat loss, but also has worksheets for all workouts. You'll just need to follow the download instructions.

[liftlikeamanlooklikeagod]

Food :

Skim Milk 200 Cal - (20g Protein)
1 Pr. Bar 240 Cal - (18g)
Naked Juice 240 Cal - (16g)
Yogurt and walnuts 130 Cal - (13g) + 180 Cal - (4g)
Lentils 160 Cal - (18g)
1 Apple+PB+Ricotta Cheese - 55+210+107 Cal - (8g+7g)
1 Banana 72 Cal - (1g)

Net: 1594 Cal / 105 g

5-6 glasses H20
______________________________ ________
So, all day today was so so hard coz all the muscles in my body primarily my quads and calf muscles along with the muscles beneath my navel on my tummy (lower abs?) hurt like CRAZY! Getting up and sitting down was a constant problem and I thought I was going to die by the end of today but I'm still here :0) and I guess all the soreness is a good thing. Im going to wait until tmrw morning once Iv gotten a few hours of sleep to decide whether I'm going to do the B workout tommrw or if I should wait until Friday and make this first week a breaking into the program sort of week.

[liftlikeamanlooklikeagod]

Dear NYC NAtive.. thank you for your post. I've downloaded the file and its VERY helpful. Thanks!

[liftlikeamanlooklikeagod]

Wednesday - 7/22/09

FOOD:
Skim Milk 200 Cal - 20g
Protein Bar 240 Cal - 18 g
2 WW bread slices 200 Cal - 10 g
Cabbage 22 Cal
1 cup grapes 110 Cal - 2 g
2 wraps + Salsa + Cottage Cheese 320+60+ 90Cal - 10 + 16 g
with green and red bell peppers
Yogurt and walnuts 130+180 Cal - 13+4g
2 tbsp olive oil 120 Cal

Net: 1672 Cal / 93g
________________________

Decided not to work out today coz of the pain in my quads n calves from Monday's workout - instead of doing squats with 10lb dumbbells like I did Monday, I should probably start out with 5 lbs coz I've barely bin able to walk and sit today. Oh well, looking forward to Friday. Still working on getting my protein - Optimum Nutrition just came in today, so hello protein shakes tomorrow!

[liftlikeamanlooklikeagod]

Thursday 7/23/2009

FOOD:
Skim Milk 180 Cal - 16g
Oatmeal 150 Cal
Protein Bar 240 Cal - 18 g
Veggies
EAS Myoplex Light 170 Cal - 20g
Foot Long Subway Sandwich 400 Cal - 16 g
(Whole wheat bread with lettuce tomatoes onions spinach cucumbers)
Naked Juice 240 Cal - 16g

Net: 1380 Cal/91 g
______________________
Ashamed of my intake today!! Clearly, havent paid enough attention. Looks like I've got to pay my sisters house another lil visit and get cookin' again! Grocery time it is. Sigh, this is really quite heavy on a college students' meagre income!

[liftlikeamanlooklikeagod]

Friday - 7/25/09
Milk, lentils, protein bar, yogurt-walnuts, 2 wraps - WW, cottage cheese, Salsa, green and red bell peppers

Saturday - 7/26/09
Smoothie (PB+Tofu+WheyPr+Milk+Strawberr ies), Protein bar, Watermelon, 1 6'' subway (wheat bread, american cheese, lettuce, tomatoes, onions, spinach, green peppers, cucumbers - no dressing)

Sunday - 7/27/09
Milk, Oatmeal, Subway (Foot Long Whole Wheat with veggies, very little fat free sweet onion dressing), Watermelon

[liftlikeamanlooklikeagod]

MONDAY - 7/27/09

Apple 55 Cal, 0P, 0C, 14C
Smoothie 480 Cal, 47P, 25F, 30C
Protein Bar 240 Cal, 18P, 12F, 22C
2 ww bread slices 330 Cal, 15P, 3F, 63C
olive oil n cauliflower - 153 Cal, 2P, 12F, 7C
EAS Light - 170 Cal, 20P, 2F, 20C
Whye Pr n water - 120Cal, 24 P, 3F, 10 C

Net: 1548 Cal, 126P, 38F, 166 C

WORKOUT:
Workout A1

Squats- Uhh made my thighs tremble so! thunder thiggghsss!
Step Ups, unsure of the form, very hard. Have to look up a video showing how to.
Pronejackknife - refreshingly hard, getting better
Pushups - 60 degrees, felt the tension in my triceps instead of chest, look up vid
Bent Over Row - Great