Stage 1
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My macros are also 40/30/30. That feels right for me.
knitnponder, $80? Score!!!
Tomorrow I meet with the trainer my gym is giving me for free (for 1 session). I'm looking forward to his feedback on my form. I have an irrational fear that he will judge me (eg, cuz my form is THAT bad, or my weights are too light, or that girls shouldn't lift more than 10lb DBs or whatevs). Silly, I know, but I'm intimidated. Doing it anyway, but a touch nervous.0 -
I'm glad you are going to the PT, grapenut. I kind of had the same thought-process as you....plus, I didn't want to be *duped* into paying for all these (expensive!) training sessions when I've already paid for my gym membership, new shoes, and all that time away from work - dedicated to this task.
But, the session with the PT was worth it. No matter HOW much you read, research, look at videos and pictures, YOUR body is NOT the same as all the others out there! And, a PT can help YOU with YOUR form, so YOU get all the results YOU are looking for.
I think that "personal" treatment means something. No, I dont' want to be RELIANT on a PT (i.e. I don't need him to "kick my *kitten*", i can do that myself!), but I DO want to get through this with excellence, for me!0 -
My macros are also 40/30/30. That feels right for me.
knitnponder, $80? Score!!!
Tomorrow I meet with the trainer my gym is giving me for free (for 1 session). I'm looking forward to his feedback on my form. I have an irrational fear that he will judge me (eg, cuz my form is THAT bad, or my weights are too light, or that girls shouldn't lift more than 10lb DBs or whatevs). Silly, I know, but I'm intimidated. Doing it anyway, but a touch nervous.
It should be fun!
I'm looking forward to hearing how it went!0 -
Thanks guys. I'll report back!0
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knittnponder, I'm a bit confused, are you doing taeknowdoe on the same days as you lift? I'd be starving too if I did both of those on the same day! If so, I'd suggest maybe you do those on alternating days if possible, that could help with your hunger. If it's not possible, definitely don't be shy to eat more on those days, your body needs it.
I also agree with the other comment that working out in the morning can be better for soreness. If I workout after work, I go home, eat, shower and plop my butt on the couch and then my legs start cramping. I've been leaving my yoga mat on the floor in front of the TV for the past week to remind myself to stretch. After your workouts, take a really, really hot shower to warm up your muscles, and then as soon as you get out while you're still warm, do 10 minutes of stretches and that should help you some.
Regarding all the calorie debate, the scale is not moving for me. I'm definitely getting stronger, but no changes in the way clothes are fitting (in fact, all my jackets are feeling tight - I think my shoulder muslces are growing!). I've been aiming for about 1300 on non-workout days and just eating back all my exercise calories. Most days I'm actually between 1300-1700 because if I'm hungry I eat. I've been scared to move my calories up, but I think I'm going to try and aim for 1800. I know it's possible the scale isn't moving because I'm gaining muscle, but considering my pants still don't fit, I don't think that's the issue. Anyways, I need to go to bed because I'm traveling for work so workout 5B is going to have to be in the AM tomorrow!!! We'll see how that goes with my typical morning grumpy face... :laugh:0 -
I apparently need to check in more often!! Loved reading through this thread!!
Regarding the calories, I also just recently upped my daily intake (and by recently I mean yesterday lol). I was eating 1400 and most of my workout calories, but did not see the scale move at all - so I upped them to 1600 (for non workout days) and plan on eating all my exercise cals on workout days (to put me somewhere in the 1950 range). I know I should focus on changes in my strength and inches and such, but I really want to drop these pesky last 10-15lbs!
I have just about completed the first 4 weeks of stage 1 and I have been able to increase my weight from just the bar to an additional 40lbs on the squats and an extra 20lbs on the deadlifts. Definitely feeling stronger already!
I think I'm addicted! :laugh: I'm going away for a long weekend tomorrow and I'm a little upset that I will miss 2 of my lift days! So what do you guys think - when I get back, should I do an extra week of the first half of stage 1? Or just move right along into the second half?0 -
Darkangeleyes, I can so relate to the scale issue. I very much want to disregard it altogether. Not even look. I don't know if it's conditioning or just genuinely craving information that will serve me, but it's really hard to stick to the no looking. And it never makes me happy to look.
Has anyone poked around the threads for the later stages to see if women there are gasping about how much the fat is just dripping off week after week & their bodies look and feel transformed, etc???? This is my hope, but I haven't checked.
I know what I'm doing is healthy, and I want that to be good enough. But alas.0 -
DarkAngel - I would just keep progressing with Stage 1 when you return to the program. One of the things I DON'T like about Stage 1 is the early piece has 15 reps and 12 reps in it - when, in reality, muscle-building happens (imo) at 5-8 reps. Only the FINAL week of Stage 1 reverts to 8 reps, which, frankly, is where I think the program should have started. But, that's just my opinion.
As for the scale, I'm like kelsey/grapenut - I'm sure the scale reads the same - so I'm just staying off it. In accordance with the "challenge" rules (on another forum), I'm only to weigh-in once-a-month, so my next weigh-in isn't until February. So be it.
I'm not losing inches, either. And, I upped my calories to maintenance 2 weeks ago. I'll leave it there for at least another 2 weeks and then make a decision. I really think a whole bunch of us, on this thread, are STARVING our bodies by keeping the calories TOO LOW. I know this is ALL very counter-intuitive....but, I think good results come from following the book's advice on nutrition. During Stage 1 - make sure your calories are at maintenance and eat back your exercise calories.
As for "later stages", like you said you wanted to, grapenut, I *did* go through ALL the threads....and, there doesn't seem to be any "A-HA" moment where the women say, "....and then in Stage 4 all the weight and inches just dropped off me..."
But, there is this thread:
http://www.myfitnesspal.com/topics/show/431684-pics-of-my-ginormous-man-muscles
And it seems to indicate that, by doing everything by the book, she LOST 25 lbs (on the program) and, very obviously LOST a gazillion inches. So, that thread gives me *hope* and I look back at it frequently.0 -
Unlike "weight loss", where you (often) CAN see some IMMEDIATE results: "...oh look, it's week 1 and I've lost 3 pounds on the cabbage soup diet, already!!!!..."
Strength-training is different. The results aren't "immediate". But, the END results are life-transforming.
I still have 10-15 *pesky* pounds to lose, too. But, I believe that *now* is just not quite the time. Does that tick me off?? Heck ya!! I'm in Hawaii in less than 8 weeks and I do NOT think my bod is going to be super-duper-hot. I could *choose* to go off NROL4W and just diet for the next 8 weeks and I'd be looking "thin"....but, just skinny-fat without any muscle tone. So, the trip to Hawaii, I'll have to buy appropriate cover-ups, etc., and just ask my husband to be "kind with the camera" and not catch me at any angles I'd be ticked off about.
I also have a gala on Feb. 3rd that I had hoped to be in my size 8 Vera Wang gown for....I don't think that's going to happen, either. (That would be a matter of inches, not scale weight.) Okay, so I'll wear a different gown. It isn't the end of the world.
My *goals* towards FAST RESULTS have been tempered extraordinarily. But, my LONG-TERM *goals* have been super-PUMPED.
I TOTALLY believe that, by June, I'll be looking like WifeMom from this thread:
http://www.myfitnesspal.com/topics/show/431684-pics-of-my-ginormous-man-muscles0 -
...and, next year (2013), they'll be another sunny trip to someplace warm and my bathing suit body can debut at that time.
That'll mean more to me than trying to get bathing suit ready by Feb. 29th. Disappointing?? A little.
But, I think the long-term vision, of this program, and of strength-training in general, has really transformed my whole outlook on fitness and exercise.
It took 25+ years of steady-state cardio to get my body into this (skinny-fat) state. It'll probably take a few months to change it, now, to the shape I'm really after!!0 -
I've now completed workout 1b. Doing this at home. I found the lunges hard going with two x 11 lb dumbells. I got really deep with them, and it felt like my quads were going to rip apart. I did manage to complete the set though, but felt very wobbly and in pain afterwards.
I'm shocked at how much strength I have lost since my late twenties. I used to throw around twice this weight and more! Enjoying the challenge though, and hoping for my strength to increase somewhat more over the coming months.0 -
Holy Cow! the woman in that thread looks amazing!! If I can see half the results she got, I will be psyched!
I think I'm still slightly underestimating what I can lift for weight. I find Im only slowly increasing my weights and sticking with higher reps (mostly 15) or adding an extra set. I guess I'm sort of nervous to really push myself... I am still feeling the results though - sore muscles! haha0 -
I just wanted to say Hi to everyone new here!!! I'm currently in stage 5 and really love this program. I just wanted to pass along a few thoughts I had. If there is a cardio activity you love stick with it but make sure you eat more to cover the cardio calories. I still love to dance and do zumba so I stick with that 2x week. I also like to get outside for a run sometimes. You'll be adding HIIT after your workouts in later stages also. Weight...that's a big one..haha!! For me personally I have not lost scale weight...that sucker won't budge and I expected that so I'm fine. My mirror, my clothes and my family and friends tell a different story..:) My kids will ask to feel my muscles...lmao!! Nutrition wise try to eat healthy with a small deficit if weight loss is your goal. Maintenance if body recomposition is what your looking for. This has just been my experience with the program...nice to "meet" yall!
EXCELLENT info. Thank you. (Just started program Monday.............)0 -
Hi all!
Completed Stage 1 day one last night. I felt like I sufficiently challenged myself (most 2nd sets I upped the weight that I used in the 1st) yet I'm not as sore today as I anticipated. Hmm.
Another hurdle is calories. According to the book I should be eating 1600 on non-workout days (which, coincidentally, is where I have my level set now) and 1900 on workout days. As I said before, I'm not new to MFP and have typically eaten my exercise cals back. I am finding it hard to get to 1600 cals let alone 1900. I did Zumba last night as well and when the day was over my net was pretty low (I bumped it up with a few Hershey's kisses, lol). I can only eat so much in a day and I like to eat as 'clean' as I can. I'm thinking of little things I can so, like maybe trade my 1% milk to 2% (or even whole - the horror!!) - stuff like that. Does anyone have insight to help a sistah out?
Thanks much!0 -
Hi all!
Completed Stage 1 day one last night. I felt like I sufficiently challenged myself (most 2nd sets I upped the weight that I used in the 1st) yet I'm not as sore today as I anticipated. Hmm.
Another hurdle is calories. According to the book I should be eating 1600 on non-workout days (which, coincidentally, is where I have my level set now) and 1900 on workout days. As I said before, I'm not new to MFP and have typically eaten my exercise cals back. I am finding it hard to get to 1600 cals let alone 1900. I did Zumba last night as well and when the day was over my net was pretty low (I bumped it up with a few Hershey's kisses, lol). I can only eat so much in a day and I like to eat as 'clean' as I can. I'm thinking of little things I can so, like maybe trade my 1% milk to 2% (or even whole - the horror!!) - stuff like that. Does anyone have insight to help a sistah out?
Thanks much!
The calorie suggestions in the book are (I believe) to be followed exactly and not to be added to due to exercise....therefore, you eat either 1600 or 1900 and don't count exercise calories. I go in between and do 1800 every day (and don't eat any exercise calories) and it has been fine.0 -
I am joining the group and will be doing Stage 1 Day 1 today. I haven't read through the whole thread yet but I will because I'm sure there are some great pointers for me!
Happy Lifting!
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Back from my meeting with the trainer. What fun! Beeps, I think it must have been what you've been going through- so many details to try to keep in mind! For me, square stance, butt out, lead with hips, don't let the knees go in, extend spine/curved back, keep the upper back tight, "bend the bar," etc etc. Wow, so hard to do perfectly. So so hard. But it was awesome. He helped me lift way more than I thought I could, so I'm feeling really good.
My fear that he'd tell me to lift a barbie weight instead was silly of course. He expressed excitement that a woman really wanted to handle the barbell and said "too many women are scared." I was liiike, "Bring it, Baby." jk. but he did call me "Nugget" several times, which made me chuckle.0 -
Back from my meeting with the trainer. What fun! Beeps, I think it must have been what you've been going through- so many details to try to keep in mind! For me, square stance, butt out, lead with hips, don't let the knees go in, extend spine/curved back, keep the upper back tight, "bend the bar," etc etc. Wow, so hard to do perfectly. So so hard. But it was awesome. He helped me lift way more than I thought I could, so I'm feeling really good.
My fear that he'd tell me to lift a barbie weight instead was silly of course. He expressed excitement that a woman really wanted to handle the barbell and said "too many women are scared." I was liiike, "Bring it, Baby." jk. but he did call me "Nugget" several times, which made me chuckle.
Having someone there to look at your form is really helpful! I have had a friend with me at the gym this week and he has helped me and I agree with you grapenut, better form for me = easier lifting as well! Today I did workout 1b of stage 2 and I definitely think I can lift more on the deadlift than I did today, I'll be adding next week!0 -
I like your post, grapenut!
It does feel like drinking from a firehose, though.
I really LOVE all the information. But, what's intimidating is then trying to INCORPORATE all of it when (alone) in the gym. I'm not, at all, intimidated by the guys mulling around, or the equipment, but I AM intimidated by how many things I have to remember to get form right.
Let's just say I'll be glad when some of this stuff becomes "second nature" - because right now, it all feels like a HUGE learning curve. Which just adds to my dismay - because I could/should/would have learned this a LONG time ago if I'd bothered to stop running/elliptical/step-classes for half a second.0 -
I did 1B today and other than the fact that it was 35 degrees in my garage (where I work out) I enjoyed the workout. I am really dedicated to working this program exactly as he lays it out in the book (give or take on the length of the stages as I get going). I will keep telling myself that over and over again too! I had done two rounds of P90X and while I did see improvement and gains in strength I was a little disappointed that I didn't gain more strength. Now that I've read the book I'm thinking it's because my body was just not given the time it needed to recover and I was probably over training. In addition to the P90X workouts I was also doing Taekwondo two times a week and there were times I really felt out of gas.
So I'm sticking with the motto that Less is More but my brain is struggling to not feel guilty about not doing a bunch of cardio on the off days. I've read the facebook page and he suggested if you do cardio to do it on the same day as weights and take the next day as a complete recovery day. Since my TKD is on Mon-Weds. that coincides with two of my strength days so I figure I'll just take his advice and have those off days.
Mostly I'm telling you all this so I can put my intentions in print and solidify my commitment to myself. I really want to see some strength gains this time!
On another note, how do you make sure a trainer is qualified to teach you form? I work out at home and have watched oodles of videos and read a ton about form but I feel like it would be really good if I were to pay for at least one session and get set up by someone who knows what they're doing and can see what I'm doing. My problem is, I live in a little town and know everyone at the gym even if I don't go there. The trainers there are your average mom who lost weight and decided to become a personal trainer or a guy who has been a gym rat forever. Not saying they don't know what they're doing but how do I find out for sure before I let them teach me? I'll travel to a bigger town (they're not that far from us really) if I need to but I want to make sure I'm not being taught incorrectly.0 -
Knittnponder, that's a good quest re:qualifications. My gym actually posts pics of all the trainers along with their education, credentials, and philosophy. I wonder if there's a place (even on the website) of the gym you attend or are thinking of visiting?0
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Beeps, a firehose- yikes! I agree that incorporating everything is the most intimidating component. Absolutely! Second nature feels very far for me! How often do you meet with the trainer? I'm thinking of hiring for some sessions, but am reluctant to spend too much dough, esp since my gym is already a (wicked awesome and wicked worth it) splurge.0
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I just started the program this week, I was really excited that I had all the equipment already except for a Swiss ball. I had been attending a bootcamp over the last year and I will miss some aspects of it, especially the people. But I am excited to begin lifting heavy again. It's been a couple of years. I need to get someone to help me with before pics and measurements.
knittnponder- you may see about asking for references from clients who have used the trainer(s) you may be interested in.0 -
Beeps, that thread that you posted (the ginormous man muscles) is my little sister. :happy:0
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but I AM intimidated by how many things I have to remember to get form right.
I know how you feel. I'm very conscious of my form...especially with the squats. Hope I'm doing them right!!0 -
Hell, no, Jennifer, really???? Well, she's my BIGGEST motivation just now. I'm posting that thread all over mfp, I tell you!! Congrats on your impending "auntie-hood" (again!)...but I cannot IMAGINE how distressed I'd be to FINALLY sport a 6-pack and then head into another pregnancy...I'd be pretty devastated!! Can you tell me: a) what nutrition plan she followed while she did NROL4W (because she *did* lose weight at the same time), and b) is she YOUR inspiration for trying NROL4W??
anyhoooo, in other news: knittponder, if you can film yourself (from the side) doing a movement, you can then post it on the "bodybuilding" group here on mfp, and they will critique your form! No charge!!
grapenut, I didn't want to spend $$ on a PT, either....I wanted the $$ I spend on my gym membership to be enough! (Plus, I'm spending on physiotherapy, just now, for my plantar fasciaitis, too!) But, now that I've plunked down some $$ for the PT, I'm glad that I did. Some up-front cash out-lay is probably going to be a BIG help on my form, which is a life-long important matter. And, truly if my 2012 goals *are* what I say they *are*, then investing in a PT to kick-start my program, is a good investment, I figure.0 -
Hello everyone!!! Yep, I am still here!!! Reduced my workouts to two a week, well actually started that this week. I am doing this mainly because I felt very tired last week doing 3 in between teaching 4 Zumba classes. But I might have found the culprit! My iron levels are low again!!! I kinda suspected it because I was feeling tired, started to cramp again, moving my legs while asleep (my husband's report), etc. It is not the first time, I tend to become anemic a couple of times a year. So I am hoping my energy will come back now that I am taking iron supplements again and might go back to lifting 3 times a week instead of two. I am only on my third week of stage 1.
Take care everyone!!! :flowerforyou:0 -
Wow, alf, I'm glad you checked your iron levels!! Even doing it twice a week, with all your zumba, I can exactly see how tired you might be! How soon will the iron pills move your iron back to "normal" levels??0
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alf, I my energy was pretty low on some days also, and now after two weeks of supplementing with iron daily, I was feeling better and even able to get up for a morning workout! I always take iron during TOM, but hadn't been taking it daily.
Iron is always a problem for women because we lose it during the TOM. I'd encourage all your ladies on this board to start tracking your iron intake as well (you can add it in as a column on your diary right here on MFP) to make sure you get enough. It can really make a difference in your workouts.0 -
Iron is always a problem for women because we lose it during the TOM. I'd encourage all your ladies on this board to start tracking your iron intake as well (you can add it in as a column on your diary right here on MFP) to make sure you get enough. It can really make a difference in your workouts.
I agree with this. 0
