NROL4W; Honesty my goal is to be a size 4

jacquelynMS · 10-31-2009, 02:00 PM

Hello everyone,
I'm not going to lie; my training goal is to get down to a size 4. A little shallow? Maybe. But I can't continue and lie to myself and say that I work out to improve my health, I’m already pretty healthy. So what attracted me to this book (NROL4W) is that I've always loved lifting weights. But I thought I had to do a lot of cardio to lose weight and that lifting too much would make me get bigger (we’ve all had blonde moments I’m sure). This isn't my first experience lifting weights and on top of that I grew up on a farm and spent the last five years in the Navy. So I just finished my first week of stage 1, I only did workout A and B once (two workouts this week). I was going to do workout A again today, but I’m feeling a bit sick so I decided to stay home and nurse my sore throat. Anyhow this is my training log for the first two workouts.

Workout A
Squats 2 Sets 15 Reps 135 lbs
Pushups (regular) 2 Sets 15 Reps
Seated row 2 Sets 15 Reps 50lbs
Step up 2 Sets 15 Reps 2-12lb w
Prone Jackknife 2 Sets 8 Reps

Workout B
Deadlift 2 Sets 15 Reps 95 lbs
Dumbbell shoulder p 2 Sets 15 Reps 12 lbs
Lat pulldown 2 Sets 15 Reps 50 lbs
Lunge 2 Sets 15 Reps 2-12lb w
Swiss-ball crunch 2 Sets 15 Reps: Set 1 body weight; Set 2 10 dumbbell
(raised arms)

I currently weigh 162 with 36% body fat, am 5’5” and wear a size 8ish (ok more like a 10). At least that’s what my scale says, I’m a little skeptical of it’s accuracy on the body fat, but I’m sure it couldn’t be too far off. So I’m just going to use that data to track if I lose body fat, instead of obsessing over a certain target body fat. So with that being said I would like to lose about 18% body fat and get down to 20% (at least according to my scale). I think that if I lose that much body fat it will bring me to my goal of being a size 4, or at least pretty close.
I know I just started this workout program but I just want to know if anyone has (or had) similar goals and how it's progressing for you.
-♥ Jacquelyn

missjane · 10-31-2009, 06:58 PM

Welcome to JP's. NROL4W is a great program.

You shouldn't be squatting more than you are DLing. Pay attention to your form on your squat and make sure you are getting proper ROM on them. There are a lot of threads here on the forum about proper squatting technique. Here's a good one to start you off:

Do this not that - squats

I started out a 5'7 and 166 and am now ~130 and went from a size 12 to a size 4.

Good luck to you!

jacquelynMS · 11-01-2009, 01:57 PM

Thank you for the advice. After watching the videos on the thread you posted, I think i'm not going down far enough when i'm doing my squat. Tomorrow i'm going to do workout A again, this time with a little less weight on the squats to make sure I can go down as far as I should.
Thanks again

stingo · 11-02-2009, 05:06 AM

I think most here would acknowledge a desire to be thinner/smaller as the goal for their workouts, in the sense of having less fat carry around. Welcome to the forums.