Stage 1
Replies
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Anyone willing to share their spreadsheet with me? I can't figure out how to log in a systematic way. I'm using JeFit @ time of lifting, but want a pretty spreadsheet to see over time.0
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I have an excel spreadsheet, but haven't yet figured out how to translate that into 'GRAPH' format. Will ask hubby when I'm further along.
All the protein powder I'm adding means I AM getting my protein in....it's my carbs that are too low.
Today is my rest day - I'm plugging in a yoga/stretch DVD in about 15 minutes and that's it. And, yes, I AM eating less on my rest days....mostly because I'm just putting in one scoop of protein powder, instead of 2 - so my meal count remains the same.
No budge on scale for me. And, I'm not tape-measuring until next week - but I don't think much has moved there, yet, either. I have faith it will all come out in the end....if I'm meticulous about what I put in my mouth!0 -
Thanks - I will add more protein shakes - that's easy. often do one a day, but I probably need to bump it to two...
I got my spreadsheet from a link that was posted in this group forum. Let me see if I can find it and repost.
EDIT:
Here it is:
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
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pwd: dominance
.... and here is a link to the thread in this group on the topic: http://www.myfitnesspal.com/topics/show/388750-link-for-prepopulated-log0 -
Everyone is doing so awesome!
I'm going to head out this afternoon and see if I can pick up a barbell and some plates....hopefully I can find a good deal.
Today is a rest day for me,back at er tomorrow.
P.S. I have my calories set at 1800/day,this gives me a 170 calorie deficit.
How many of you are eating the same amount everyday? Or are you eating two different amounts on rest/training days?
I am not logging workouts as the 1800 is an estimated TDEE. Therefore,I'm not eating my exercise calories back.
I'm doing the same...1800 calories a day. I don't log my workouts. Yesterday I did though because I wanted "extra" calories because of my son's birthday party...it was also one of my non-workout days too....After our Vegas trip in a couple of weeks, I might try to up my calories....see how high I can push it without gaining too much.0 -
Everyone is doing so awesome!
I'm going to head out this afternoon and see if I can pick up a barbell and some plates....hopefully I can find a good deal.
Today is a rest day for me,back at er tomorrow.
P.S. I have my calories set at 1800/day,this gives me a 170 calorie deficit.
How many of you are eating the same amount everyday? Or are you eating two different amounts on rest/training days?
I am not logging workouts as the 1800 is an estimated TDEE. Therefore,I'm not eating my exercise calories back.
I'm doing the same...1800 calories a day. I don't log my workouts. Yesterday I did though because I wanted "extra" calories because of my son's birthday party...it was also one of my non-workout days too....After our Vegas trip in a couple of weeks, I might try to up my calories....see how high I can push it without gaining too much.
Thanks for replying it makes me feel better.
Sidesteal has been helping me set up my macros and 1800 is what he suggested for me. I'm going to wait another week or two and jump on the scale,just to see where I am. Somedays,I wouldn't mind eating about 2,000 cals/day.Maybe someday I will... 0 -
I started this workout on Monday.. .Since I was confused about how to interpret the charts I did charts A and B on Monday... But now that I think I know how to read them on Wednesday I'll do chart B. What I'm confused about how to read workouts 1,2 / workouts 3,4..
I thought that the program was to do Workout A and Workout B on the same day and repeat (i.e. A,B,A,B or B,A,B,A). I started on Monday 01/02/12 and only did Workout B,A because I was so exhausted. On Wednesday and Thursday I did Workout A,B,A,B both days. It takes me about 1 1/2 hours to do all the lifting including the requisite rest periods. Chapter 10 pages 124-125 in NROL4W discuss the alternating workouts. Am I wrong?!0 -
, piebird,Let's say you lift on Monday, Wednesday and Friday, so you will do Mon.-workout A1, Wed. -workout B1, Fri.-workout A2. Next Mon.-workout B2, next Wed.-workout A3, next Fri.-workout B3 and alternate like that. I hope this makes sense.0
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Everyone is doing so awesome!
I'm going to head out this afternoon and see if I can pick up a barbell and some plates....hopefully I can find a good deal.
Today is a rest day for me,back at er tomorrow.
P.S. I have my calories set at 1800/day,this gives me a 170 calorie deficit.
How many of you are eating the same amount everyday? Or are you eating two different amounts on rest/training days?
I am not logging workouts as the 1800 is an estimated TDEE. Therefore,I'm not eating my exercise calories back.
I'm doing the same...1800 calories a day. I don't log my workouts. Yesterday I did though because I wanted "extra" calories because of my son's birthday party...it was also one of my non-workout days too....After our Vegas trip in a couple of weeks, I might try to up my calories....see how high I can push it without gaining too much.
Thanks for replying it makes me feel better. Sidesteal has been helping me set up my macros and 1800 is what he suggested for me. I'm going to wait another week or two and jump on the scale,just to see where I am. Somedays,I wouldn't mind eating about 2,000 cals/day.Maybe someday I will...
The only thing I don't like about it is it's pretty much maintenance and I tend to overeat sometimes...so that all goes toward a surplus..which I don't want right now...BUT the scale is staying pretty much the same so it seems to be working.
Is that still a deficit for you? What are you macros set at?0 -
Let's say you lift on Monday, Wednesday and Friday, so you will do Mon.-workout A1, Wed. -workout B1, Fri.-workout A2. Next Mon.-workout B2, next Wed.-workout A3, next Fri.-workout B3 and alternate like that. I hope this makes sense.
Right. That is how I do it.0 -
The only thing I don't like about it is it's pretty much maintenance and I tend to overeat sometimes...so that all goes toward a surplus..which I don't want right now...BUT the scale is staying pretty much the same so it seems to be working.
Is that still a deficit for you? What are you macros set at?
Right! I tend to overeat a bit too, so even though I'm set at a 300 cal deficit, most days I end up eating closer to maintenance. I'm very interested to LHann result's though, by upping her cals with a protein shake, she's making the scale move. I think I really need to swap my late night sweet attacks for protein shakes
This week I'm traveling for work and I think I'm just going to have to do two workouts
I'm going to have to force myself to get up early tomorrow and do an AM workout so I at least get two. You ladies keep up the hard work for me on Wednesday. While I'm flying back on the plane I'll envision perfect form so when I get back to the gym Friday I'll be mentally prepared.
Today is rest day so I'm going to go to the driving range with my man just to get moving a bit
Also, yes, kkauz, listen to your body. If you're eating right otherwise, your body probably really is trying to tell you something.0 -
Are you guys aiming for 1800 whether you lift or not that day? I find the calorie consumption the most nerve-racking part.0
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Everyone is doing so awesome!
I'm going to head out this afternoon and see if I can pick up a barbell and some plates....hopefully I can find a good deal.
Today is a rest day for me,back at er tomorrow.
P.S. I have my calories set at 1800/day,this gives me a 170 calorie deficit.
How many of you are eating the same amount everyday? Or are you eating two different amounts on rest/training days?
I am not logging workouts as the 1800 is an estimated TDEE. Therefore,I'm not eating my exercise calories back.
I'm doing the same...1800 calories a day. I don't log my workouts. Yesterday I did though because I wanted "extra" calories because of my son's birthday party...it was also one of my non-workout days too....After our Vegas trip in a couple of weeks, I might try to up my calories....see how high I can push it without gaining too much.
Thanks for replying it makes me feel better. Sidesteal has been helping me set up my macros and 1800 is what he suggested for me. I'm going to wait another week or two and jump on the scale,just to see where I am. Somedays,I wouldn't mind eating about 2,000 cals/day.Maybe someday I will...
The only thing I don't like about it is it's pretty much maintenance and I tend to overeat sometimes...so that all goes toward a surplus..which I don't want right now...BUT the scale is staying pretty much the same so it seems to be working.
Is that still a deficit for you? What are you macros set at?
I know what you mean about overeating,I do that occasionally sometimes too. When I set up macros,it said I had a daily deficit of 170 cals/.3 lbs per week. My macros are set up 40/30/30 Pro/Carbs/Fat.
I haven't weighed myself yet...0 -
Are you guys aiming for 1800 whether you lift or not that day? I find the calorie consumption the most nerve-racking part.
Yes,I eat 1800 whether I workout or not.0 -
I'm doing 1850 on my non-work-out days (trying to, anyway....I'm finding getting those calories in a bit tough, just now). And, I AM trying to eat back my exercise calories, which aren't much (about 200) on work-out days.
Eventually, if the scale ends up co-operating, then, yes, I'd like to just eat 2,000 calories per day, day-in-and-day-out, regardless of working out.
But, for now, the bump to 1850 has made me pretty uncomfortable and I just want to see how it goes. I'm tracking EVERY LITTLE THING I EAT (except gum).0 -
Let's say you lift on Monday, Wednesday and Friday, so you will do Mon.-workout A1, Wed. -workout B1, Fri.-workout A2. Next Mon.-workout B2, next Wed.-workout A3, next Fri.-workout B3 and alternate like that. I hope this makes sense.
Right. That is how I do it.
Oops I messed up on my workouts.
I did Workout 1A,1B,1A...I lifted M-W-F.
I guess I should read it more carefully!lol!
Boy do I feel dumb!:embarassed:0 -
The hardest part for me nutrition wise is the fat. I am almost ALWAYS over in fat.
I have been eating 1930 on non workout days and 2230 on workout days. Yes, that sounds like a lot, but granted, I still have about 70 pounds to lose until I'm at goal weight :-/
I felt REALLY REALLY REALLY sore after doing the first two workouts. I think I am using too much weight. What weights have you been using for the exercises? This is the weight I've been using and the reps I was able to do with them:
Workout A;
Squats: 45lbs/15 reps
Pushup: 30 degree/10-15 reps
Seated Row: 30lb/15 reps
Step Up: BW/15 reps (I need to add weight next time)
Prone: 8 reps
Workout B:
Dead Lift: 45lbs/13-15 reps
Dumbell Shoulder Press: 10-15lbs/15 reps
Wide Grip Lat Pulldown: 50lbs/15 reps
Lunge: BW-5lbs/9-11 reps (my legs were still so sore from workout A that I couldn't go down all the way and I was grunting LOUD when I did, LOL)
Swiss Ball Crunch: BW/8 reps
So...what weight did you use on your first workout? Was it too much, too little, or just enough? I just REALLY don't want to be as sore as I was yesterday, and I'm worried that the weight I am using is the cause of it. Thanks for the input!0 -
, piebird,Let's say you lift on Monday, Wednesday and Friday, so you will do Mon.-workout A1, Wed. -workout B1, Fri.-workout A2. Next Mon.-workout B2, next Wed.-workout A3, next Fri.-workout B3 and alternate like that. I hope this makes sense.
Hi
Thanks for this.
Total newbie with this here!
I have just completed day 1, and found it difficult to get my head around the exercise plan. So just to clarify, you do the sets and reps at 2 x 15 for workout 1 and 2 for both A and B (that's 4 sessions), and 2 x 12 for workout 3 and 4 etc, so 2 sets per exercise each time right?
Also I don't have a barbell yet so am doing the dumbbell squat instead of the back squat, is that ok?
Sorry if this has already been clarified. I haven't had time to read every post.
Thanks so much 0 -
Ignore my last post. I've just read a previous post which answers my question0
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The hardest part for me nutrition wise is the fat. I am almost ALWAYS over in fat.
I have been eating 1930 on non workout days and 2230 on workout days. Yes, that sounds like a lot, but granted, I still have about 70 pounds to lose until I'm at goal weight :-/
I felt REALLY REALLY REALLY sore after doing the first two workouts. I think I am using too much weight. What weights have you been using for the exercises? This is the weight I've been using and the reps I was able to do with them:
Workout A;
Squats: 45lbs/15 reps
Pushup: 30 degree/10-15 reps
Seated Row: 30lb/15 reps
Step Up: BW/15 reps (I need to add weight next time)
Prone: 8 reps
Workout B:
Dead Lift: 45lbs/13-15 reps
Dumbell Shoulder Press: 10-15lbs/15 reps
Wide Grip Lat Pulldown: 50lbs/15 reps
Lunge: BW-5lbs/9-11 reps (my legs were still so sore from workout A that I couldn't go down all the way and I was grunting LOUD when I did, LOL)
Swiss Ball Crunch: BW/8 reps
So...what weight did you use on your first workout? Was it too much, too little, or just enough? I just REALLY don't want to be as sore as I was yesterday, and I'm worried that the weight I am using is the cause of it. Thanks for the input!
As long as you're doing the exercises with the correct form, soreness is a good thing! It means you're working hard and that you're building muscle. Keep in mind that you do have time to recover between each workout. I find that it usually is better for me to work out in the morning before work rather than in the evening after work. I tend to get less sore working out in the morning because I'm moving around at work after my workout. Whenever I work out in the evening, I get way more sore because I go home afterwards and sit on the couch or whatever.
I don't have what I lifted from my first workout on hand, but do what feels comfortable for your body. People start doing these workouts with varying levels of fitness so it's going to be different for everyone. For the first few workouts, I was trying to figure out what weight was good for me. The rule I tried to use was that I should be getting tired halfway through a set and then struggle with the last 1-3 reps. And believe me, I was waaaaay sore the first few times. It did get better though as my body got used to it.0 -
I got my spreadsheet from a link that was posted in this group forum. Let me see if I can find it and repost.
EDIT:
Here it is:
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
login: perturbation
pwd: dominance
That is really COOL!0 -
Ya, I'm using that spreadsheet now, too. I'm moving up steadily in amount lifted, but it's because I've been in the dark about what my body can do (!) rather than actually advancing. I'm def getting more and more sore though!:laugh: That's a good thing.
This is fun.0 -
I did my first workout today and I really liked it! I love that the exercises are things that will not just (hopefully) make me look good but that they will make life easier since I'll be stronger.
I'm also really excited because I've just been accumulating my weights off of craigslist and today I hit the jackpot. If it all works out I'll be picking up 300 pounds of weight, a barbell, two sets of adjustable weight dumbbells and a bench for $80!!
I can't wait to start getting stronger.0 -
What is everyone doing in terms of nutrition? I dont hear a lot of comments on that. That is a biggie for me especially at 48 yrs of age. It is no longer easy to lose weight unless I make good changes in my diet.
Hi there
I'm about to start Workout 1b today. I'm also (almost) 48yrs, and training at home. Would love some mutual support.
Alf, I ate 2000 calories in total yesterday (a massive amount for me, as I usually only top 1200 - 1400). I felt fat, and was sure I would put on weight, but my weight this morning stayed the same!
I think I might try around 1600 - 2000 a day depending on how hungry I am, but I did feel uncomfortable physically with 2000.0 -
I also have resistance bands and can modify some of the pulley exercises using those.
Hi. How would you use the resistance bands in lieu of the pulley machine? Would love to know as I'm also working out from home.0 -
Hello!!! I did B workout this morning. It felt great. I was a little wobby on the lunges and I was doing them stationary!!! :noway: :laugh: I need to concentrate on my form and getting low. I love how I feel at the end of each workout, kinda shaky meaning for me it was a pretty good one. I am doing 2 workouts a week for now. My schedule can get kind hectic and dont want to have the pressure of trying to squeeze in 3 workouts a week.
bigbugboo, nice to meet you!!! Before starting this program I was usually eating anywhere from 1600 to 1800 calories but I have also eaten close to 2000 in the past. It depends on how much I eat and what I eat that I would feel bloated/fat, super full. I couldnt function eating 1200-1400. not even 1500. What I try to do is to eat more for snacks 200-400 cals and 400-500 cal meals.
Regarding resistance bands, havent used them for this program but have used them when doing P90X. You could put them over a bar or something sturdy and then adjust them (shorten them) to create more resistance. You would also need to get on the floor on your knees or even sit down on the floor to again create resistance. Hope that helps.
Have a great day!! :flowerforyou:0 -
I tried really hard to stay within my calories yesterday but I was STARVING!! I did my lifting and I did Taekwondo (I go twice a week). Will this even out or am I just going to defeat myself with crazy eating? I tried to make sure what I did it was worth it (protein drink, almonds, chicken for the snacky stuff but I ate vegetables and fruit throughout the day too so I was pretty balanced. Plenty of good fat in there too. I was just HUNGRY!)
I can't stand feeling like I'm starving so I eat something. I am not trying to eat at a deficit and had reset my MFP allowance to what I figured out using the book. I still have a bunch of weight to lose but want to focus on getting stronger right now but still, I don't want to gain a bunch of fat! If I keep eating like I did yesterday I worry that I will. I should note that my hungriness came on after the workouts and before that I was just fine. I'm pretty hungry at the moment too. Maybe it's just hormones or something and it'll go away soon. 0 -
I tried really hard to stay within my calories yesterday but I was STARVING!! I did my lifting and I did Taekwondo (I go twice a week). Will this even out or am I just going to defeat myself with crazy eating? I tried to make sure what I did it was worth it (protein drink, almonds, chicken for the snacky stuff but I ate vegetables and fruit throughout the day too so I was pretty balanced. Plenty of good fat in there too. I was just HUNGRY!)
I can't stand feeling like I'm starving so I eat something. I am not trying to eat at a deficit and had reset my MFP allowance to what I figured out using the book. I still have a bunch of weight to lose but want to focus on getting stronger right now but still, I don't want to gain a bunch of fat! If I keep eating like I did yesterday I worry that I will. I should note that my hungriness came on after the workouts and before that I was just fine. I'm pretty hungry at the moment too. Maybe it's just hormones or something and it'll go away soon.
I am no expert but if you only eat over what you need either for maintenance or deficit once in a while you will be ok. I guess it is best to listen to your body and truly analyze what is going on. Are you truly hungry? Could it be your are thirsty instead? Could it be your are just simply bored or tired? IMO, when you are very hungry and none of the previously asked situations exist it is truly a sign your body is asking for food. For me on a day like today, I worked out this morning plus I am teaching a Zumba class tonight, if I feel very hungry I will definitely eat cause that is a lot of physical work. :laugh:0 -
I'm pretty sure it wasn't boredom or emotional because I was actually irritated and frustrated that I was still feeling hungry. I might have been a little dehydrated because I had a really tough TKD class. I was really hungry after that class though! Now that a few hours have passed and I've eaten a pretty high protein breakfast I'm feeling a lot better. I am hungry right now because for me it's lunch time but I don't have that ravenous feeling like last night.
It's weird because usually the day after weights I'm more hungry but this time it was the day of and now today I'm feeling back on an even keel. I guess I'll just keep an eye on how things are going and adjust as I need to. I am much heavier than most of the people I see in this group (about 180'ish) so I still have quite a bit to lose but right now I just want to focus on gaining strength and feeling good so I don't have my calories slashed at all. Maybe I just need a little adjustment time. I had done two rounds of P90X but had several months off before I got NROL4W. Maybe my body is just having a moment.
If I keep working at it I'll eventually get where I want to be though so I won't be quitting. I love lifting heavy things to much for that. I also love the look on the kids faces when I picked up my 11 year old son and curled him. Those boys in my Sunday school class are impressed with me anyway! lol0 -
Hi Ladies -
Finally starting the workout tonight, now that I've finally figured out the proper sequence. Glad to see that I wasn't the only one thoroughly confused.
I'm currently at 1600 cals (technically MX here on MFP) but I still have some body fat to lose, primarily in the belly/hips. According to the book I should be upping to 1900 on workout days, though that might be tough for me.
I've changed my macros to 40/30/30. Does that sound about right.
Not new to all of this - just new to this program. Any input is appreciated. Thanks!0 -
Scapez, I also changed my macros to 40/30/30. I'm finding it tough to eat clean and get those macros right, but adding whey protein to my post-lifting smoothies is helping. I also just ordered some PB2 off Amazon and it should get here tomorrow. I will start adding that to my oatmeal and smoothies to help boost my calories.
Good luck starting the program. You are going to LOVE it. I'm on my 3rd week of Stage 1 and it's fun to watch my weights go up, up, up! 0
