Stage 1
Replies
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Woohoo! I just started Stage 1 (Today is workout B1.) I...am not used to eating so much. I ate half a roast beef sandwich and mushroom cream soup for lunch and I feel REALLY guilty. I have myself set on 1500/day, but on workout days I usually eat a bit more than that.
I did A1 the other day. Step ups are brutal, I feel so week. I also can only do about 5 prone jackknives...embarrassing. I can't wait to see how I progress as the weeks go on.
Step ups really got my heart rate going too! I'd like to tell you that the prone jackknives get easier, but they don't once you increase to three sets. :ohwell:0 -
It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less0 -
It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
THIS!!!! Seriously. 0 -
It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less THIS!!!! Seriously.
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It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
Joining that group!
Wow, apparently I should be eating 1724 on non-workout days and 1994 on workout days...I think lol.0 -
It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
Joining that group!
Wow, apparently I should be eating 1724 on non-workout days and 1994 on workout days...I think lol.
Great! In the beginning I was struggling to reach my calories but it gets easier pretty quickly. I love it now that I don't have to worry about food all day long!0 -
It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
Joining that group!
Wow, apparently I should be eating 1724 on non-workout days and 1994 on workout days...I think lol.
Great! In the beginning I was struggling to reach my calories but it gets easier pretty quickly. I love it now that I don't have to worry about food all day long!
I have a really hard time getting my calories. I barely ate 1500 yesterday. Any tips to HEALTHILY up my calories? (Does that make sense?) I could eat the extra 200/400 in carbs lol...but I'd rather not. This nutrition, proper eating stuff is hard work lol. I also have a hard time hitting my protein.0 -
So I finished my last A workout today and here are my final results...
Squats: 20 pounds--->95 pounds (did get to 145 pounds on the smith machine but could not do that on the squat rack - had to move down to 95 pounds)
Seated Row: 40 pounds --->90 pounds (can do 110 pounds but only one set of 8 then have to move it down to 90 - no incriments between those two numbers)
Push ups: Can do them on my hands and toes!!! (normal ones)
Step ups: 20 pounds each hand ---> 40 pounds
Prone jackknife: Can do them but still find them really tough to get to 15 - abs are always stiff/sore after these.
Will do my last B exercise on Monday. I'm starting to see lots of muscle in my arms and back, my legs are still pretty big but since the scale hasn't changed, I believe I am losing body fat and replacing it with muscle (that makes me very happy). Can't wait to start the next level and try different workouts. As for calories, I have been eating around 2000 - 2200 a day with a protein shake after my workout. I have been doing C25K on my non-weight lifting days and that has been helpful with my recovery. Have a great weekend ladies and thanks for all the replies to my previous posts.
Susan0 -
Finished Stage 1 last week on 9/13!
I really should start taking pictures and measurements! I've gained some strength and I can see more definition in my arms and in my waist. I'm wearing a pair of pants that I haven't been able to wear unless I weigh at least 5 pounds less than I do, so that's good.
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It took me a little while to get my head around eating more. I do actually find it really bad how 'scared' we get to eat. It's bad and it seems like you get brainwashed for years and are trying to eat less and less. So I suppose it is only normal that it takes a little to get your head around it. I was reading a lot about the whole "eat more to weigh less" thing on here and it really helped me to change my mind about low cal.
I am using the calories suggested in the book. I found the calculator on here really helpful as it saves you doing all the maths.
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
Here is a link to the "eat more to weigh less" group. Check it out to find some encouragement and great knowledge in regards to calories.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
Joining that group!
Wow, apparently I should be eating 1724 on non-workout days and 1994 on workout days...I think lol.
Great! In the beginning I was struggling to reach my calories but it gets easier pretty quickly. I love it now that I don't have to worry about food all day long!
I have a really hard time getting my calories. I barely ate 1500 yesterday. Any tips to HEALTHILY up my calories? (Does that make sense?) I could eat the extra 200/400 in carbs lol...but I'd rather not. This nutrition, proper eating stuff is hard work lol. I also have a hard time hitting my protein.
I switched from skimmed milk to semi skimmed milk for example. I generally found switching from low fat/cal products to regular once really helps. Might seem obvious but as I found myself so programmed to always go low cal/low fat just going for the regular products was a new thing. You could also add avocado to a salad, tinned fish such as sardines has calories and also healthy fats, I love a teaspoon of natural peanut butter now and then too. Also adding little snacks can up your calories too. Hope that helps a bit.0 -
I've added things like full fat greek yogurt, protein shake (with soymilk if I need even more cals), cottage cheese with fruit, peanut butter (with an apple). And I try to eat more meat. This way I can up my calories and also try to hit my protein macro since I've generally struggled with eating enough protein.0
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Did workout A3 today and I just want to say that I finally stepped it up and used the squat rack today! I'm not sure why I was so nervous about it. Started off squatting just the olympic bar but excited to up the weight in the future.
Also how is everyone doing their lunges? Are you doing walking lunges? I've just been stepping forward into a lunge, performing the movement, and then step the back leg back up to meet the other one, then lunging back again. They're more like reverse lunges, I'm starting to think I should be doing walking ones though.0 -
Workout A1 done. Really need to work on press ups... I suck with those
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I have to say I am quite proud of myself. I got up an hour early this morning to go to the gym before work. In the past I planned it so many time but never actually got up but with NROLFW I am actually looking forward to the workouts. It was hard as I am not a morning person but I felt great afterwards and I felt really energetic all day at work. When I came in my colleague said to me that I looked really well and if I did something different. That was nice...I am sure it got something to do with my workout.
I did B5 today. I upped my weights for deadlifts by 10 today. It was great!
I have a question for you all. Did anyone notice to be hungry on the day AFTER lifting day? I know we're supposed to eat more cals on the day we lift but I always find myself to just have a normal appetite but the next day I am ravenous. Does anyone else feel like that?0 -
Did workout A3 today and I just want to say that I finally stepped it up and used the squat rack today! I'm not sure why I was so nervous about it. Started off squatting just the olympic bar but excited to up the weight in the future.
Also how is everyone doing their lunges? Are you doing walking lunges? I've just been stepping forward into a lunge, performing the movement, and then step the back leg back up to meet the other one, then lunging back again. They're more like reverse lunges, I'm starting to think I should be doing walking ones though.
The way I do it (and I am pretty sure that is what it says in the book) is to step forward and do the lunge/downward move and then with the front leg push back to the starting position and then step forward with the other leg. I think that pushing yourself back into the staring position is part of the move.0 -
Workout A1 done. Really need to work on press ups... I suck with those
They are hard aren't they. Do you do them on an incline?0 -
I have to say I am quite proud of myself. I got up an hour early this morning to go to the gym before work. In the past I planned it so many time but never actually got up but with NROLFW I am actually looking forward to the workouts. It was hard as I am not a morning person but I felt great afterwards and I felt really energetic all day at work. When I came in my colleague said to me that I looked really well and if I did something different. That was nice...I am sure it got something to do with my workout.
I did B5 today. I upped my weights for deadlifts by 10 today. It was great!
I have a question for you all. Did anyone notice to be hungry on the day AFTER lifting day? I know we're supposed to eat more cals on the day we lift but I always find myself to just have a normal appetite but the next day I am ravenous. Does anyone else feel like that?
YES!!! That's why I eat more the day after too.0 -
I have to say I am quite proud of myself. I got up an hour early this morning to go to the gym before work. In the past I planned it so many time but never actually got up but with NROLFW I am actually looking forward to the workouts. It was hard as I am not a morning person but I felt great afterwards and I felt really energetic all day at work. When I came in my colleague said to me that I looked really well and if I did something different. That was nice...I am sure it got something to do with my workout.
I did B5 today. I upped my weights for deadlifts by 10 today. It was great!
I have a question for you all. Did anyone notice to be hungry on the day AFTER lifting day? I know we're supposed to eat more cals on the day we lift but I always find myself to just have a normal appetite but the next day I am ravenous. Does anyone else feel like that?
YES!!! That's why I eat more the day after too.
That is good to know! I add 300 cals on the lifting day and for the next day I try to stick to my normal cals but if I am hungry I keep eating 0 -
They are hard aren't they. Do you do them on an incline?
Nope, just as is. Wall/counter ones are too easy, and my form is bad when I'm on my knees, so I just do them slowly normally. I don't know if it's my form in general, but the pressure on my arms is worse than my abs - although I can feel it pulling there too.0 -
Well I FINALLY completed Stage 1 today! :happy: I started with the best intentions of working out 3x per week. It didn't quite happen that way. It seemed like it was always one thing or another keeping me from getting to the gym. Some weeks I only got 1 workout in, most weeks were 2. I had a moment or two of greatness when I did get 3 in.
Anyway Stage 1 A1 was on 7/1, B8 was today. 2 months and 3 wks - UGH!
Here are my stats:
44yo, 5'1", SW 157.2lbs, CW 159.4lbs, I just took some quick measurements - haven't lost any inches yet but it's late in the day so hopefully they aren't accurate
Workout A
Squat - 45lb Olympic bar ---> 115 lbs
Push ups - a trainer had suggested I do hand release push ups to eventually get to a perfect push up. So I started with those. So so form. ---> Regular floor pushups are better but I'm still working on getting closer to the floor.
Seated Row - 48lbs ---> 64lbs (I was able to do one set at 72 lbs, but had to drop down to 64lbs for the final 2 sets)
Step Up - 25lbs ---> 35lbs (workout 1 to workout 8 was on a 12" box)
Prone Jackknife - 8 sloppy ---> 8-15 with good form (some sets I could do 15, other sets, my body laughed at me and I was lucky to get to 8 or 10)
Workout B
Deadlift - 50lbs ---> 110lbs
DB Shoulder Press - 30lbs ---> 40lbs (couldn't believe how hard this was to progress on!)
Lat Pull down - 60lbs ---> 70lbs (was able to do 2 reps at 80lbs, this was another that was very hard to progress on)
Lunge - 30lbs bad form ---> BW with very good form - knee just about to floor
Swiss Ball Crunch - no matter how I tried to make these feel like I was actually accomplishing something they still felt like a waste of time and effort. After 4 workouts, I would do medicine ball crunches or used the Roman Chair instead.
If you've never heard of a hand release push up, it's like a regular push up on the floor but you go all the way down to touch the floor, lift your hands up a bit, then push yourself back up. Don't know why I can do that but just can't go down just close enough to the floor and then back up on a regular one. I guess once I get close enough to the floor on a hand release PU I just let gravity do the rest of the work. lol
I have problems with my knees so on B4 when I felt an odd twinge in my left knee on a lunge with 20 lbs in each hand, I decided to drop the weights altogether and just focus on doing perfect BW lunges. Now, instead of my knees hurting the day after, I actually feel it in my quads, hamstrings, and glutes.
Despite the gain on the scale, I feel great and I think I look better. I'm anxious to start Stage 2 and hit it 3x per wk. I LOVE how heavy lifting makes me feel!!! :laugh:0 -
Elissalove - sounds like we are in the same boat as far as calories. Monday is my weigh-in and I will decide then about staying at 1550 on workout days; and 1750 on lift days. I've pretty much been sated doing it this way, but we'll see how this holds up when 3 sets start this week - EEK. And I'm right there with you on the evil prone jackknives from hell.
Daisy 80 - you're so right. It's a sad commentary on how we're scared to eat. I have friends that joined MFP with me that daily net 1000 or lower. Some are losing and some are stalled, so I don't know what I can say to convince them. Sometimes you have to experience things for yourself. I do know that I'm keeping an eye on how my body reacts to things and will certainly up the calories if I need them.
I am not a morning person either, but I feel great after my workouts. And I've realized it's the ONLY "me" time I get all day, so I'm committed M/W/F.
OK wow, I just did that calorie calculator and it says I should have 1358 for fat loss on non-workout days and 1635 on active days (assuming those are lifting days). Hm... Another calculator told me my BMR is 1450. We will see what Monday says; if no weight loss, then I might adjust down. Sheesh and here I thought I was undereating. Just my luck!
Susan, Elg, Jamkat - congrats on finishing your workouts/stages. Wow, what an accomplishment!
Questions:
Do you all drink your post workout shakes? I do. I use the whey protein powder from Target and really like it, but I'm weird that way.
Do you do the warm-up they recommend in the book -- namely the practice lifts? I didn't do them at first, but I do now.
What do you do for a warm-up? I've been doing 10-15 minutes on the elliptical, but feel like I'm in a rut.
Do you do cardio and what days? I've totally slacked on cardio (partly due to aching shins and my bum knee; partly due to just not wanting to.)
Hope everyone is having a great weekend!!0 -
Just started Week 5 and added the AMRAP sets in Pretty darn hard today... I was and am very sore!!!0
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Questions:
Do you all drink your post workout shakes? I do. I use the whey protein powder from Target and really like it, but I'm weird that way.
Do you do the warm-up they recommend in the book -- namely the practice lifts? I didn't do them at first, but I do now.
What do you do for a warm-up? I've been doing 10-15 minutes on the elliptical, but feel like I'm in a rut.
Do you do cardio and what days? I've totally slacked on cardio (partly due to aching shins and my bum knee; partly due to just not wanting to.)
Hope everyone is having a great weekend!!
I do drink a protein shake after my workout, I got it from Costco, it's vanilla flavoured and I mix it with 1 cup of skim milk. I haven't used the warm up they recommend in the book but I might start doing it because I feel my calves are very tight when I do the squats and I find myself coming up on my toes (so I don't go as low as I would like to). I do 5-10 minute warm up on the elliptical. Also, I have been doing C25K on my off days and if I miss a day then I add 30 minute elliptical on my next c25k day. But do what feels right to you, I like to eat, so I workout more. It's been okay so far but I start Stage 2 on Wednesday and I am curious to see how tired/sore I will be from the new workout. Have a great weekend too!0 -
I drink a protein shake after my workout. Usually .5 cup of almond milk, 1-2 scoops of body fortress whey vanilla, .5 banana, and a T of peanut butter. Really yummy. I don't do the workout in the book, I just do 5-10 minutes on the elliptical until my heart rate is up.0
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This morning I completed Stage 1 B and here are my stats.
Deadlift - 20 pounds ---> 75 pounds (got up to 95 pounds but lost my form really early)
Shoulder press - 7.5 pounds ---> 25 pounds (did 2 sets of 8 at 25 then had to go down to 22.5)
Lat pull down - 50 pounds - 95 pounds
Lunges - BW ---> 80 pounds (on the smith machine..I know!)
Swiss Ball crunches - normal ---> holding 10 pound weight behind my head (ooh that felt great!)
I think i'm going to skip the AMRAP section and move into stage 2. Did anyone else do this or did they take a break? Have a great week!
Susan0 -
susan, I finished Stage 1 last Wednesday without the AMRAPS. I had planned to start stage 2 today, but I watched my granddaughter last night and stayed up later than normal, so I slept the extra hour this morning instead of getting up to work out. I'll start Wednesday...lol. So I guess the answer to your question is, yes, I took a break.0
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Why are folks skipping the AMRAPs? I'm curious to see how much I can do. Aren't you curious??? I already can tell I'm stronger. When I take my daughter to the park, I always try to just hang on the monkey bars. Used to kill my shoulders. Now I can swing and swing by my arms. Can't quite yet go from bar to bar, but there is a huge noticeable difference in my strength.
I have one more B workout before I begin 3 sets!!! eek0 -
I guess I am skipping them because I feel like I severely underestimated myself at the beginning, so I feel like I would be doing the workout forever! lol. Also, I am just very excited to start stage 2, so that I can continue to build big muscles
It was only just an optional stage (if i'm not mistaken?). Don't know what i'm going to do yet, I have until Wednesday to decide. I will let you know what I decide to do.
Susan0 -
I guess I am skipping them because I feel like I severely underestimated myself at the beginning, so I feel like I would be doing the workout forever! lol. Also, I am just very excited to start stage 2, so that I can continue to build big muscles
It was only just an optional stage (if i'm not mistaken?). Don't know what i'm going to do yet, I have until Wednesday to decide. I will let you know what I decide to do.
Susan
I skipped them because I consider them a waste of time for me. I know I'm stronger, lost 2% BF, gained 5lbs of muscle, and lost a dress size. I don't need AMRAP to tell me that! Plus, I risk reinjuring my back/hip if I try to do AMRAP for real. Because I tend to push myself too far. If there's no limit on me, I would take it overboard for sure.1 -
I had every intention of doing the AMRAP workouts. Now that I'm done with Stage 1 it does seems like a waste of time. I completely agree with holleysings. I know I am stronger and I just feel like after many reps I'll just get bored and stop anyway. My 14yo daughter has started the program also and when I grab a 50lb barbell for her it feels so light, yet a couple months ago I struggled with that weight.
I'm very happy with the strength gains I have made and can't wait to get started with Stage 2!!0
