3.5 weeks of NROLFW (pic)

alliebeth88

I can't believe I'm posting these. I'm not a very outgoing person, hence why I removed my face from the photo.



The left is me the day I started doing stage 1 of NROLFW, with some modifications. 196 lbs.

The right is me this morning at 191 lbs after 3.5 weeks of stage 1, doing 3 heavy lifting workouts per week and cardio in the form of sports or Kinect dance games 1-2 times a week. I am just a hair shy of 5'4. I haven't been strict on calorie counting, just focusing on protein, not drinking my calories, and using moderation with sugars/carbs.

My deadlift went from 50 lbs ---> 125 lbs
Squat went from 45 lbs (struggling with the bar) ---> 75 lbs (stalled, no power rack. Have been upping my reps and sets though until I can get to my school's gym in August)

My pants are falling off me. I'm going to try to hold out until July to go shopping and see how small a size I can get. I am going to be starting NROLFW's Stage 2 early since I am getting bored with stage 1, can't wait for that HIIT!

Thanks for looking

Smirfettewithmuscles

Such an outstanding achievement in so many ways! Good for you!

Mommy4812

I heard that deadlifts were great not only for glutes and hamstrings but also for abs and it definitely shows!!! That is awesome progress in only 3.5 weeks!! Keep up the great work!

moniekske1979

Great job girl!

HannahJDiaz25

Wow that's impressive! Good Job!

MsBrwnSugga

That is very impressive! Great job! I want to start the NROLFW transformation but do not know where to start. How did you get started? What adivice and./or help can you give me? Thanks in advance!

info_nrs

Excellent!!! I love that you noticed (and obviously demonstrate in your pics!) how weight lifting is the way to slim down and be strong in the process!!! And no, pink Barbie-weights aren't going to do it. . . your deadlift weight is INCREDIBLE!!!
I've lifted before, back in college, but trying to be serious again.. . . . still in Stage 1 but comfortable enough with the routine now to up that weight!!! Thanks for the motivation :-) and I'm with ya, can't wait for the intervals in Stage 2!!! :drinker:

Some_Watery_Tart

Looking good!

info_nrs

BTW, recommend NROLFW for everyone!!!:flowerforyou:

quietHiker

FANTASTIC results so far!!! Stick with it and I'm sure you'll see even better results! Great job!

doty0815

Nice job I just had my 1st workout yesterday I need to take pics and messurments when I get home

info_nrs

That is very impressive! Great job! I want to start the NROLFW transformation but do not know where to start. How did you get started? What adivice and./or help can you give me? Thanks in advance!

Just go get the book. It is really easy to read and understand and guides you through everything (even pictures and demos of the exercises) Also tells you have to journal and keep track of your progress if you've never done any weight training before. Although it is an intense program, it is do-able for any level, and made for beginners too!
Good luck.

anazombee

wow nice difference! Great Job Keep at it!!

ks4e

Great job!

msjames1999

Way to go girl!

alliebeth88

That is very impressive! Great job! I want to start the NROLFW transformation but do not know where to start. How did you get started? What adivice and./or help can you give me? Thanks in advance!

Best advice would be to go buy the book or get it from a local library and really read through it and look at the exercises. I bought a home olympic barbell set (300 lbs) to work out at home to start but I am eventually going to transition to my school's gym in late August. I feel like getting my form down at home gives me the confidence to stick with it.

Also I will add that I deviated from the program in that you are supposed to alternate deadlifts and squats each workout day, but I did both each workout and changed my deadlift set/rep pattern to 5x5 as I added more weight.

I also did 2x15 warmup body weight squats, then 1x15 with bar, 1x12 with 50% weight, then 2x12 with my working weight on the squats. Deadlift I did 2x5 at 50% weight then 5x5 at working weight. Not sure if this is "correct" but it felt good and challenging for me.

Iron_Lotus

Great job!!!

CherylP67

Wow, this is amazing! Will you continue to post updates? It's so motivating to many to see the process, so many times we see the before and after, it's great to see the during.

MsBrwnSugga

@info_nrs thanks

MsBrwnSugga

That is very impressive! Great job! I want to start the NROLFW transformation but do not know where to start. How did you get started? What adivice and./or help can you give me? Thanks in advance!

Just go get the book. It is really easy to read and understand and guides you through everything (even pictures and demos of the exercises) Also tells you have to journal and keep track of your progress if you've never done any weight training before. Although it is an intense program, it is do-able for any level, and made for beginners too!
Good luck.

thanks

MsBrwnSugga

That is very impressive! Great job! I want to start the NROLFW transformation but do not know where to start. How did you get started? What adivice and./or help can you give me? Thanks in advance!

Best advice would be to go buy the book or get it from a local library and really read through it and look at the exercises. I bought a home olympic barbell set (300 lbs) to work out at home to start but I am eventually going to transition to my school's gym in late August. I feel like getting my form down at home gives me the confidence to stick with it.

Also I will add that I deviated from the program in that you are supposed to alternate deadlifts and squats each workout day, but I did both each workout and changed my deadlift set/rep pattern to 5x5 as I added more weight.

I also did 2x15 warmup body weight squats, then 1x15 with bar, 1x12 with 50% weight, then 2x12 with my working weight on the squats. Deadlift I did 2x5 at 50% weight then 5x5 at working weight. Not sure if this is "correct" but it felt good and challenging for me.

@alliebeth88 ok thanks

alliebeth88

Wow, this is amazing! Will you continue to post updates? It's so motivating to many to see the process, so many times we see the before and after, it's great to see the during.

Such an amazing response from everybody. I was tentative about posting these, but I plan to keep updating and try to take pics every 2 weeks or so.

Although I might take a picture next week just because the pic I took today might be a little bloated because it's that TOM for me, lol.

allifantastical

Awesome job!!

galededras

Wow, such a difference in your tummy in only 3.5 weeks! Thanks for posting, it gives me hope that maybe I can lift this c-section tummy without surgery one day!

ernila13

Love this! I just started day one today and love heavy lifting - just a bit out of practice - so very inspiring to see your progress in just a few weeks! I'm starting off bigger too -- 5'9" and 206lb -- so I love seeing the amazing progress on someone who "looks like me" (no disrespect at all to the ladies who've already lost the weight or started out slim -- we're all at different points in our journey to better health and all have good reasons for doing it!). You're amazing - can't wait to follow your progress!

amyloutoyou

Impressive!! What is NROLFW?

Sassybmom

Holy wow that's a HUGE difference in just 3.5 wks! Way to push it!