Jan Start Progress Thread

LoveLiveLift

Hi! I've noticed people talking about a January start progress thread. I think that's an excellent idea. I have not yet received the book, but I took all my measurements. So here goes!

Weight: 143 lbs
Neck: 13
Bust line: 36
Below Bust: 32
R Arm: 10.5
L Arm: 10.5
Natural Waist: 27
@ Belly Button: 29.75
Hips: 38
R Thigh: 22.75
L Thigh: 23
R Calf: 15.75
L Calf: 15.25

The above measurements are all in inches. I will dig out my camera soon. Look forward to hearing from the rest of you!

Jennifer0878

I plan on starting tomorrow! I just bought all of my weights and stability ball today, so I will be doing the program at home. Here are my measurements in inches.

Weight: 117
Neck: 11.5
Bust line: 36.5 (but I'm nursing a 5.5 month old)
Below bust: 29
Right forearm: 9
Left forearm: 8.75
Natural Waist: 26
@ Belly Button: 29
Hips: 36
Right Thigh: 21
Left Thigh: 20.5
Right Calf: 13
Left Calf: 13

I'm excited to lose some of this excess body fat and gain some kickin' muscles!

grapenutSF

Oh, cool. I was getting overwhelmed reading through the Stage 1 Thread. Glad there's a do-over for newbies like me.

I started today.

I don't have all the measurements, but will do that this evening & post.

Lozze

I'll be starting in the middle of the month (I go to nationals on Friday for just over a week) but I'll be starting on the 18th (when my gym membership kicks back in) I'll be getting measurements on the 16th as well.

VinVenture

Per: 31/12/11
Measuremements (metric, cm and kg):
Arm, upper: 28/29 cm
Arm, forearm: 24/25 cm
Chest: 89 cm
Waist: 74 cm
Bellybutton: 92 cm
Butt: 97 cm
Thighs: 97 cm
Individual thigh: 55/56 cm
Weight: 60.6 kg

Have taken pictures, just have to clean them up before I post. Will edit them in later.

Beeps2011

Glad to see all of you on the program! I'm in week 3, but will likely repeat the last week twice before moving to Stage 2.

Beeps2011

Dec. 31, 2011 stats:

I'm 5'9", age 43 and weigh 161.8 lbs:

neck - 13.0
bust - 32.0
waist (belly button) - 36.0
hips - 42.5
r. thigh - 23.5
r. calf - 14.5
r. ankle - 8.25
r. forearm - 9.5
r. wrist - 5.75

Shyloh1

I'll take my measurements and post them in a day or two.
I meant to do it today,but totally forgot to do it!

camckinney

Really glad I found this! I started today. However, I'm hesitant on the increase in calories. So I'm going to see how it goes and re-evaluate in a few weeks. Will do my measurements in the morning. I have a 10lb loss that I'm will be trying to reach as well as building my muscles and looking great instead of flabby!

Beeps2011

I'd like it if others would also post their height and age. When I see "117 lbs.", I'm thinking, "oh my gawd that's SKINNY", but maybe you are only 5'0"....so, it kind of helps me with my mental image(s).

(If you are shy about your age, fine, don't post it - but I think it's okay to post height.)

JennC831

I started my first workout yesterday.. Didn't take my measurements but will tonight... But I have taken my before pics....


Age: 27
Height: 5'5
Weight: 166.6

LoveLiveLift

I'd like it if others would also post their height and age. When I see "117 lbs.", I'm thinking, "oh my gawd that's SKINNY", but maybe you are only 5'0"....so, it kind of helps me with my mental image(s).

(If you are shy about your age, fine, don't post it - but I think it's okay to post height.)

Age: 23, almost 24
Height: 5'7"
Weight: 143

camckinney

Here are my measurements. My goal weight is 140-145. Trying to hit 145 for now and see how it looks.

Weight: 155
Height: 5.8
Age: 38
Neck: 13.5
Bust Line: 38.5
Below Bust: 34.5
R Arm: 11
L Arm: 11.5
Nat Waist: 33.5
Belly Button: 36
Hips: 39.5
R. Thigh: 21.5
L. Thigh: 21.5
R. Calf: 14
L. Calf: 13.5

Jennifer0878

I'm 33 years old and 5'6". 117 might sound skinny, but I swear there's a lot of flab. I'm not really trying to lose any more weight, but I am trying to lose fat and gain muscle! :happy:

Beeps2011

Yeah, Jennifer, to me 117 lbs sounds SUPER-skinny. Which is fine (if that's how you are genetically set-up).

I think I was 117 back in grade 9, maybe....

lol

:flowerforyou:

livelightsmile

Start Stats:

Age 35
Height 5'5"
Weight 173
Chest 44
Waist 39
Hips 43
Thigh 25
Arm 14
Neck 13.5

I'd like to lose about 40 pounds, but my weight doesn't matter as much as my bodyfat does, so I'm hoping NROLFW helps with my body composition as much as it sounds like it will.

camckinney

So I am on week one and have completed 2 workouts. I'm VERY sore. Bought my protein shakes last night and vitamins, etc. Hoping the additional protein helps. I have adjusted my calorie intake to 1500 (because I have been at 1200/1300 since I started losing weight). I have set my macros to 40-35-25. I upped my protein to try to come close to the book's requirements regardless of my lower calorie goal. I will re-evaluate my calories in 4 weeks. If I'm noticing the things he talked about I will up them (fearfully).

I am working out at home. My husband is doing it with me. So far we have only had to adjust for two exercises that we did not have the equipment for. I need to find a better alternative for the lat pull down. If you have any ideas, please share.

Hope you all are doing well!

JennC831

I started my first workout yesterday.. Didn't take my measurements but will tonight... But I have taken my before pics....


Age: 27
Height: 5'5
Weight: 166.6

Here are my stats:

Weight Update: 165.4

Waist:31
Hips:41 1/2
Left Thigh: 26 1/2
Right Thigh: 26 1/2
Left Bicep: 12 1/2
Right Bicep: 12 1/2

JennC831

How long is it taken you all to complete the exercises? I'm in stage 1 and did work out 2 yesterday, chart B and I'll be honest I didn't do the full 60 second rest... But even with them I feel I could get through the all the exercises in less than 25 minutes... Am I doing something wrong?

Also are you ladies doing any extra exercises? On my off days from lifting (Tue/Thur/Sat) I want to try to get in some good cardio..

Beeps2011

Jenn, the work-outs in Stage 1 ARE short. I like this. (I am doing the full 60 secs of rest.) If you read through the other "Stage" threads, though, you will see the work-outs get to between 90-120 minutes in Stage 5!!

I am doing cardio on my non-weight-lifting days. My lift days are M/W/F. On T/Th, I do HIIT for 20 minutes. On Saturday, it's my long (steady-state) cardio day - 75 minutes. Sunday is a rest day (so far) - but I might put a yoga DVD on that day because I really think I could use the stretching.

Also, I'm doing 12 minutes of HIIT at the end of every weight-lifting training, just to try and capture that "extra burn".

I have zero (good) results to post, as to whether or not this is "working", but it also hasn't been long enough, in my opinion, to count!

I think nutrition plan is VERY important, so I am paying laser-beam attention to what I put in my mouth, too!

JennC831

I've decided that since I still want to drop some weight and try to get into the 150's I'm going to add cardio after my lifts on MWF, then on Tuesdays and Thursdays I'll do cardio only...

Beeps2011

Sounds like a good plan, JennC. Plus, I find the cardio in-between weight-training days is REALLY good for getting blood pumping (and helping to relieve sore muscles)!

I haven't been NOT sore in 2 straight weeks. Actually, even when I was using weight machines in November and December, I was sore....but not like I am with this program.

armaretta

Hi gals! I think I technically started December 29th, but I'd like to chill with you if that's okay! I've done Stage 1 WO A 2x, and Stage 1 WO B 2x. I"ll post my stats later! I don't have a tape measure with me atm.

Are you ladies eating at maintenance in this stage like it's suggested? I'm trying to aim for at least eating more on my lifting days and rest days.

Also I asked another group I'm in a question: I find myself wanting to do heavier weights with fewer reps, like I feel like I would get more out of the workout from that. Would it be okay to adjust the workouts in Stage 1 like this, or should I stick with what is in black and white?

Beeps2011

armaretta, I must say that I agree with the "thought" of reducing the reps in Stage 1. I came to NROL4W from the BFL program - which is WAY fewer reps....so, moving back to 12- and even 10- reps FELT counter-intuitive. However, I decided to take the opportunity to work on my form, so I am doing what the program of NROL4W calls for. Having said that, I jumped in at Workout A3 and Workout B3 in Stage 1...I just couldn't stomach 15- reps! So, let me know what you decide - I'll support you either way.

(I did read through Stage 2, again, today, and was VERY pleased to see LOW REPS are back in focus!)

I am eating maintenance. Sometimes it's actually hard to eat all of my exercise calories back, but I am trying to do this, as well. I'm not stepping on the scale until Feb., so I have no news to report on this piece of the program.

Welcome and glad you found the NROL4W group!!

kelseyhere

Amaretta, just like Beeps and yourself, I too had the thought of heavier weight, less reps, but just decided to stick with what the program says. I think starting with higher reps is good for building endurance. Beeps is also right that later when thigns start to get a lot heavier, form is going to be really important and with heavy weights it's often difficult to acheive good form.

I have been adding a third set though, even though I'm still at the beginning of stage 1 where I should be doing two sets.

camckinney

Completed week 1, still weighing the whole "how many calories". I've done like most of you. Set MFP to 1500 calories. But have not went over that on workout days. Today however, I went over, and actually got all the protein that I am to eat. I've been stressing over the stupid scale, I know, I know. But it's hard, it has been my comfort since last June and now it's creeping the wrong direction. UGH. I know be patient. Yes !

Shyloh1

I'm glad to see that there are others that are doing a HIIT workout after lifting.

I do a 15 minute HIIT workout after I finish lifting and then 45-50 minutes cardio on non-lifting days.

I really love this program. i had been doing Chalean Extreme prior to starting this program.

I'm not really sore,the next day after I lift.

I know I said that I would measurements a few days ago,I've been so busy.

I promise,that I'll do it tomorrow night and post.

Jennifer0878

I'm also working out at home, so I'm using a pull up bar on my door frame for the wide grip lat. pull downs. I use a chair and try to pull myself up using as much body weight as I can. I don't know if this is really going to work, but I was DEFINITELY sore the next day.

I upped my calories to 1500 (up from 1200), but I still have a hard time fitting in my calories. I eat when I'm hungry and I try to eat every 2-3 hours, but I can't find enough healthy foods to hit my calorie goals. Any suggestions (other than binging on chocolate and chips)?

grapenutSF

Jennifer, you're welcome to poke around my diary. I unforch have no prob reaching 1500!

Maybe I'll check out yours with your request in mind....

some random ideas if too few cals is a prob for you....
-use cow's milk instead of almond milk
-2 scoops of protein powder instead of 1
-add peanut butter to stuff- like your morning oatmeal- so good!
-add avocado to your lunches
-more nuts

grapenutSF

Jennifer, I also wonder if the breastfeeding throws off the numbers. Not that you'd stop breastfeeding for this!!! Ha! But maybe that could be considered more "exercise" instead of substracting from your overall calories per day. That way you'd be closer to your goal of 1500. Does NRoL address this? I know the dude likes to talk about periods more than I would have anticipated, so perhaps....

Beeps2011

I think grapenut's suggestions are awesome. I'm actually having trouble hitting my calories - but this is the first week that I upped them! So, I'm going to try 2 scoops of protein powder for my oat bran (morning snack) and 2 scoops of protein powder for my afternoon protein shake. That's an extra 300 calories right there.

(Although, it's my carb % that I'm not hitting...not my protein %....but, the thought of trying to shove MORE fruits/veggies in my mouth, when I"m already FULL, just won't cut it.)