Daily Chat Thread
Replies
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Julie, I started at 160. I lost 10 lbs quick at 1500, hated every minute of it, I've NEVER been the low calorie type. I maintained my weight fairly well until after the second baby and the advent of my 30s lol. After the first 10lbs I slowly increased up to 1900. I lost 20lbs and 22 inches altogether, but through a series of unfortunate events gained 10 back. I'm back on track for loosing at 1700. 1900 before exercise cals is maintenance for me. I ate 2200 yesterday after mountain biking, and will do the same after heavy workouts. I stopped weighing myself over a year ago. I only knew I had put on weight because my clothes got tight and I was weighed at the doctor. BUT THAT'S ME. Everybody is an individual, and with your medical concerns, what worked for me may not work for you.
Questions we can ask to make sure we are getting the "just right amount of calories."
1. Is your weight consistent or on a downward trend over time? (women, especially women with thyroid issues and other issues, will have fluctuations. My weight will change within 5-10 a month depending on my cycle and water retention)
2. IS the tape measure showing progress along with your clothing (even if the tape measure doesn't move, your clothes should fit better? What the tape measure and scale miss, may be visible in the mirror. Take pictures.)
3. Are you able to give your workouts 100%? Your energy levels are high enough to get through all of your sets and reps?
4. Do you feel tired and lethargic after a workout? Are you STARVING after workout?
5. Are you making strength gains: Weights are slowly increasing or you are able to increase the number of sets and reps.
I fell off the wagon in August. Wasn't getting to the gym, wasn't eating well, I was sick, and then I was tired. I started eating at a deeper deficit because I put on weight, but still was inconsistent about the gym. I got more tired. My conclusion, I need better food and more of it, then I needed more exercise.
Yesterday, I got out of the shower, looked in the mirror, after a week of eating right and getting in my workouts, I saw...HEALTHY
I LOVED every second on the bike too without feeling winded or worn out (especially at 7yo pace lol)0 -
Hey Sam you inspire me too!
I biked two hours in 90 degrees with my seven year old today.
She rode her sisters bike but we stopped for crepes at one hour. We were trying to bike before the heat of the day.
So no lifting and tomorrow is a physical therapy then drive two hours to work kind of day.
I will pack my protein and try to exercise at lunch.
I am still on track this week
I appreciate all the guidance you give on the thread Sam.0 -
Today is the day! Headed to the dr appt and hopefully be released!
wish me luck0 -
GOOD LUCK Maniac !!!!
I love all the advice and info on this thread and the way if one of us stumbles a bit we all pick eachother up
Jamaican its only been a bit over 2 yrs so I guess I've got a while to wait :laugh:
Julie, I meant that stage 3 is exciting and fun and you instantly drop 10lbs ( are you buying any of this?:laugh: ) But seriously its not that bad, I think half my problem was my cramping mood from TOM. Of course I've only got one more workout of each in this stage so we'll see what I'm saying come stage 5. And the YTWL took me a bit to get the hang of my I don't think I have any type of coordination at all lol.
Sam great job on the squats, I don't think I made it to 95lbs ever.
Doumc welcome back
I don't know what supercharged is but you guys have sparked my interest. Can it be done at home with weights or is the gym needed?0 -
Beeps, congrats on the 1k!! Awesome dedication. :-)
Welp, after having a rest week last week, I was looking forward to getting back at it this morning. My body said haha, not today! I worked the wine festival this weekend, standing on my feet 8 hours on Saturday and 6 hours yesterday and then helping pack up the van after the festival was done. My lower back had already been tender and then I totally did something to wreck it yesterday. I slept on the floor last night and it took me nearly 2 minutes to get up from the floor this morning. I wasn't going anywhere. I have a heat patch on it now but I'm thinking of doing ice (or maybe Icy Hot) when I get home. If it doesn't feel better at the end of the day tomorrow, I'll go to urgent care and get it looked at. I am very sad about this.
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Ali-right! That's what I'm talking about! :laugh: I just did A today...that BWM is killer!! I looked totally ridiculous doing those lunge jumps and had to stop every 4 squat jumps to breathe and allow the burning to leave my thighs! Dude tha was so hard!! But I'm looking forward to making progress on it next time! The overhead 1 armed squat things were awkward...you need your legs pretty wide apart so a dumbbell fits brew them...but overall a good, LONG, workout!
And the one legged dead lifts were challenging-my balance and coordination need improvement obviously! Humbling!!
Love-nooo! I'm so sorry! I did a number on my low back during stage 1 a few month ago and it took about 3 weeks to get it healed-ice snd heating pad were my friends. :hugs: rest it and hope it heals quickly!!
Pmagnan-you're pretty inspiring yourself!!
Manic-good luck! Hope it goes well!
Thank you for this!! I really appreciate it! It's helpful to get a different perspective and reevaluating is a good idea!Julie, I started at 160. I lost 10 lbs quick at 1500, hated every minute of it, I've NEVER been the low calorie type. I maintained my weight fairly well until after the second baby and the advent of my 30s lol. After the first 10lbs I slowly increased up to 1900. I lost 20lbs and 22 inches altogether, but through a series of unfortunate events gained 10 back. I'm back on track for loosing at 1700. 1900 before exercise cals is maintenance for me. I ate 2200 yesterday after mountain biking, and will do the same after heavy workouts. I stopped weighing myself over a year ago. I only knew I had put on weight because my clothes got tight and I was weighed at the doctor. BUT THAT'S ME. Everybody is an individual, and with your medical concerns, what worked for me may not work for you.
Questions we can ask to make sure we are getting the "just right amount of calories."
1. Is your weight consistent or on a downward trend over time? (women, especially women with thyroid issues and other issues, will have fluctuations. My weight will change within 5-10 a month depending on my cycle and water retention)
2. IS the tape measure showing progress along with your clothing (even if the tape measure doesn't move, your clothes should fit better? What the tape measure and scale miss, may be visible in the mirror. Take pictures.)
3. Are you able to give your workouts 100%? Your energy levels are high enough to get through all of your sets and reps?
4. Do you feel tired and lethargic after a workout? Are you STARVING after workout?
5. Are you making strength gains: Weights are slowly increasing or you are able to increase the number of sets and reps.
I fell off the wagon in August. Wasn't getting to the gym, wasn't eating well, I was sick, and then I was tired. I started eating at a deeper deficit because I put on weight, but still was inconsistent about the gym. I got more tired. My conclusion, I need better food and more of it, then I needed more exercise.
Yesterday, I got out of the shower, looked in the mirror, after a week of eating right and getting in my workouts, I saw...HEALTHY
I LOVED every second on the bike too without feeling winded or worn out (especially at 7yo pace lol)
I think it'll just take a while for the scale to catch up. I compare myself to others too much and that's never good. The tape measure, camera, and BF caliper are saying good things, so I'm going to just keep forging ahead. The scale will fluctuate, and I am changing things up often with the different stages of NROLFW, so I know my body will retain water for repair etc. I'm making strengths gains and feel great, so I'm eating enough. I don't feel as well the times I have tried dropping calories lower, so I think I'll just stay the course. Thanks for the support and insight! I really alpreciate it!:flowerforyou:
What do you guys think about raising calories to TDEE levels to work on healing or improving your metabolism? Have you guys tried that? I'm considering it as I am noticing my metabolic rate is lower than I'd like. If I continue eating at a 20% deficit (which given my likely lower than normal metabolism is probably more like a 10% deficit!) will my body just adjust to this? It's not a huge difference, but I got to thinking about taking a few weeks up higher around 2000 to see if I maintained at that level, then tried the deficit again? What do you think? (Of course, if I gained at 2000 I'd likely drop it a bit until it stabilized again...)0 -
Doc said I could lift, exercise, back to regular activities as I could tolerate. WOOHOO THEN my donut shop owning neighbor brought over fresh donuts. So I had to eat one to celebrate. :grumble: :ohwell:
I'll be at the gym tomorrow.
And I need to get that protein back up! I am shooting for 75 daily as I did previously.0 -
Yeah manic is back
Love back pain is the worst . Gentle yoga-like stretching usually helps.
I am stuck at my desk two hours away from my whole family but at least I am still working.0 -
Great News !!Doc said I could lift, exercise, back to regular activities as I could tolerate. WOOHOO .
Julie, go a head & raise the calories and see how you feel and how your body reacts, no one is the same so its all a guessing game until you find whats right. And I've taken the advice to back away from the scale and I feel better about myself for it. I was checking everyday sometimes twice a day, now its about once a week ( baby steps). I notice for how my clothes feel and what the mirror says and my BF tells me he sees the changes which is always good to hear. And that overhead 1 armed thing, I feel so silly doing and it is awkward but doable.
Love, take care of your back, hope it feels better soon.0 -
Did anyone start to get burned out on the program around Stage 3? I am halfway thru stage 3 right now and having second thoughts about it - the main reason is that I did this so I could start lifting heavy, but it gets so difficult for me to hold the dumbbells I can't hold heavy enough weights to keep challenging my legs! :blushing: Maybe my wrists & forearms are just too weak? I'm not feeling like I'm getting stronger with this stage (though I do love that bodyweight matrix, kills me every time!)
I'd like to keep pushing through and finish the program before moving on just for the sake of finishing it, but I've also been looking into the stronglifts 5x5 & wondering if that might be a better route. Either way, I'm definitely doing the stronglifts as soon as I'm finished with new rules.
I dunno - just wondering if anyone else has run into this & if it'll be worth it to keep on til the end. I want to make sure I keep progressing.0 -
Hi all!
Wb, manic.
I lifted today. Will lift tomorrow and then traveling tues-fri.
BOOM!0 -
Yay manic!
Ali - supercharged is a different NROL book, I moved on to it after NROLFW.
Limited lifting for me this week with shifts. Got a walk in yesterday and combat today. Then nights. So I'll be MIA until thurs/ fri. Keep on lifting ladies :drinker:0 -
Manic, yay! so glad you got the all clear from the doc.
Love, go easy on your back and let it heal. I hurt my back too and i tried lifting again too soon afterwards and that put me out for another week. I agree with trying some gentle yoga stretches to see if that helps but don't do anything that hurts.
My hamstrings are still sore from the first stage 7 workout on Friday! I didn't get to the gym today because of car problems (and also my very cute nephew didn't want me to leave him) so I might only get to lift twice this week.
I also have thyroid issues and I struggle to lose weight. I have dropped my calories to 1550 per day before exercise calories to see if that helps but I don't know how long i can stick with that because I love to eat. I weight myself daily just to track to see if there is any progress but I use it to track trends and don't really care what my weight is on a given day. I just want the trend to go downwards.0 -
Yay Manic, great news!
Elsie, what moves are you having trouble with regarding grip strength? Maybe we can suggest ways to modify?0 -
Right now it's with the single-arm overhead squat. With the second stage I ran into it a lot with the box lunges, reverse lunge/forward reach, and split squats. The ab work super-sets in Stage 3 aren't feeling especially challenging either.
I'm starting to think it's just my attitude :grumble: and I need to find ways to make them more challenging. For yesterday's workout I substituted some more difficult exercises for the ab work and added a set of squats so I could feel like I was really working my legs.0 -
Did anyone start to get burned out on the program around Stage 3? I am halfway thru stage 3 right now and having second thoughts about it - the main reason is that I did this so I could start lifting heavy, but it gets so difficult for me to hold the dumbbells I can't hold heavy enough weights to keep challenging my legs! :blushing: Maybe my wrists & forearms are just too weak? I'm not feeling like I'm getting stronger with this stage (though I do love that bodyweight matrix, kills me every time!)
I'd like to keep pushing through and finish the program before moving on just for the sake of finishing it, but I've also been looking into the stronglifts 5x5 & wondering if that might be a better route. Either way, I'm definitely doing the stronglifts as soon as I'm finished with new rules.
I dunno - just wondering if anyone else has run into this & if it'll be worth it to keep on til the end. I want to make sure I keep progressing.
This was so me last week LOL. Yes I know exactly what you're talking about even asked about 5X5's. I attitude and mood sucked. But I added modifications to this stage. I've been doing the swiss ball crunch holding a 35lb plate on my chest and I've substituted side bends for the side flexion, those flexion exercises just do nothing for me. The side bends holds a weight I can feel the mescle getting worked. I also moved the body weight matrix to my cardio workouts. I still do them on the day I should I just do them at a different time. I also was adding squats the other night, so I'm glad I'm not the other one that has felt this way about this stage.0 -
Ali - so glad I'm not the only one. I know I think I've just gotta push through it because I really don't want to crap out partway through, I want to finish the full program! And yea those lateral flexion ones don't do anything, that's a good idea with the side bends, I'll try that next time. I've been doing the swiss ball crunch with weight, too & that helps. Also doing my leg lifts on the stand-up bosu ball thing with handles (I dno what it's called haha).
Thanks for the feedback 0 -
Well, did that group strength class again, today, and it is wretched, lol! All that muscle endurance, that i don't have, was sorely tested, again, lol!
Am nice and stiff and sore as i am about to get on an airplane.
Walking tomorrow.
Will lift on Friday.
BOOM!0 -
Went to the gym today! AAAACK! It felt like I NEVER EVER lifted.
I did 3 arm and 3 leg lifts (curls, extensions, squats, etc) and 10 minute elliptical. I didn't think I could walk out of that place. I only used 5 lbs for arms : I had been doing 20 lbs per arm. squats NONE . leg extension I could only do 17.5 pounds for each leg :sad: I was up to 40 lbs per leg. :sad: :sad:
Protein shake for lunch. 30 grams Yeah baby :drinker: (but my tummy don't like it)0 -
It's always like that after a long break. It will come back to you Manic.
Off to the gym. Starting NROLS Basic T>Raining 4. Repeating a lot of the moves I used in BS1 and BS 2. Trying to switch it up a little. I think I will put all of my books together and try to increase my menu items.0 -
I think this stage and I are going to get along just fine.
Prone Jackknife
Squat Press 15dbs
deadlift 3x10@95 Boo Yah
DB BP 3x10@ 15dbs
Kneeling pull down 3x10@52 kg
Single leg Squat 3x10@10lbs
Metabolic 2x15sec
two point row, jumping jacks, push ups, Swiss Ball extension.
The push ups were AWESOME! I powered through sets of ten at lightning speed.0 -
Beep-safe travels hope you're less sore!
Ali aNd Elise-I toyed with switching to SL 5x5 too, but decided I'll go on to that sfter I'm done with this. I won't to see it through, even though I'm not quite sure what some of these moves are doing for me? The one arm overhead squat thing is just plain odd...I'd rather just do back squats again...but I'm going to trust the process. And I will admit that I use the side flexion thing as a rest time :laugh: I guess that's not what it's really for? But it doesn't seem to do much and I'm not sure how I can make it harder?
When you do the incline dumbbell presses, are you letting your arms come out to the side a bit or keeping them closer to your body? I thought in the book they recommended keeping the end of the dumbbell toward the outer edge of your shoulder..,but a trainer modeled going out to the sides a lot further...what do you do?
Sam-nice! Glad you're liking it! Feels good when you're in the zone!!
Manic-:hugs: it'll come back! Give it a bit and you'll regain that strength! Good for you getting back to it!!
That body matrix with lunge jumps and squat jumps yesterday nearly killed me! So sore today and in Zumba we did lunges and squats...ouch!!! Looking forward to stage 3 B1 tomorrow! I can definitely feel different muscles and some soreness today! Good sign!! I know the continuous challenge is important for muscle growth... Bring on the pain!!0 -
Hello
I had trouble with stages 2,3,4, and 5.i loved six and seven.
I did supercharged for a longtime after nrolw. I just needed a focus and am training for dec. I would like strong lifts or wendlers and played with a couple of workouts from each.
It sounds like everyone is lifting heavy.
I had a decent workout this am. Some core some deads and bench press. Lots of ramp before.i had to skip some metabolic stuff at the end. Because I am getting lots of advice at the gym. From my neighbors who are physical therapists. Who have stressed over my squat form for year. Now they are worried about my c spine. I am happy to have advice and my neighbor is strong, so stay posted for more updates.0 -
manic - slow and steady, girl!! What is your RUSH?!?! You are gonna be FINE! BOOM!
Sam - don't know why, nut i am not familiar woth NROL basic training....your workout looks SOLID!
Julieboolie - for me, DB press, my arms ar not tight to shoulders and are more away from my body.
Pmagnan - what don't your neighbours like about your squat form?!?!? Get them to videotape you. Post it here. I want a peek!0 -
Had a great workout this morning with some of the modifications! Only A4 & B4 left in stage 3!
I also just started a 60 day challenge at my gym, where they do weight, waist, & body fat measurements, as well as a before & after pic. Should be some good motivation to see results. Oh and they didn't do calipers to test for body fat, they just did that handle grip thing... told me I was at 19.5% body fat - um, I don't think I'm quite there yet :laugh:
Julie- I feel the same, even if I don't feel like it's amazing right now, I want to see the whole program through. For the DB incline presses I keep my hands out from my shoulders, I basically bring my arms back to not quite a 90 degree angle at the bottom of the press.
Keep it up ladies! :drinker:0 -
I'm having a hungry day & I'm sore and tired yesterday's workout, so I'm trying tofind the motivation to lift tonight. Its my last workout in stage 3 so I want to get it done. I also bruised the top of my foot last night showing my BF how to take the diggie door out of out sliding glass door, dropped the damn thing my my bare foot. It swelled up right away, but at least the bruise it pretty. So now I am sitting at my desk at work with my shoe off, one foot warm the other cold but it feels better with it off.
Julie after my last workout my main focus was to not drop the DB on my face it, it came close :laugh: but I think I'm doing basically the same as Elsie, keep my elbows about 90 degrees and I let the DB's come closer together at the top.
I weighed myself this morning and I'm down to 112 :drinker: but then I took measurements and it looks like my thighs got bigger. :noway: I'm going to run with the assumption that I've put on muscle otherwise why am I doing this if things are getter bigger :grumble: Either way I ordered I fat caliper so I can see what's what. I should be using one anyway.
Sam that looks like a great workout!!
Maniac, that's still more than what I started lifting, you'll get back where you were.
I also saw a the book Strong curves (and who doesn't want that) so I'm playing with the idea of that book too. At least I've got time to look into what to do after this. 0 -
Beeps, Elsie and Ali-thanks! I was thinking that was the way to do them, but I got confused by the definition in the book. I wish they had video links available!!
Ali- sorry about your foot! Ouch! theres no padding on the top of your foot! Dd(14) rolled her ankle at volleyball practice, so were doing the RICE thing here too - rest, ice, compression and elevation..lope your foot feels better quickly!! And woohoo on 112!!! That's so tiny! I think my right leg weighs that much! You're that little and pushing heavy weights around? Woohoo!:happy: :bigsmile:
Elsie-a challenge is great! Id be thrilled with BF close to that!! I'm getting "assessed" tomorrow at my gym. I hope that means Bf%! I'd like to compare to my home caliper. I hope it doesn't mean "upsold on PT or supplements!". And I modified the B workout today-side bends instead of the flexion options.
Pmagnan-interesting about the neighbor, and gym friends giving you advice, I hope it helps you! What's "metabolic stuff" at the end? I'd love suggestions for speeding up my metabolism if you've got any.
Beeps-how's the travel?
Did stage 3 B today...takes a long time!! The YTWLs took a while, my T is my weakest,.,which surprised me. Modified the flexions to side bends and skipped the cobra as I ran out of time today. Not bad, glad to do the wide grip pull downs again, and upping all my weights b/c 6 reps is not much...I need to work on upping them more.
On the 1 legged lunges/squats whatever they call them...once you get to the point where you're not falling over, how do you add weights it to make it harder? Hold DB at your side? I think it'd make me fall over? I got the hang of it by the third set, but definitely need to work it harder...0 -
I didn't get my last lift of stage 3 in today, I got home from work and my oldest was sick, poor guy has a 104 fever. I'm sure he has the same virus I recently had,my BF and mom had it too. I just hope it doesn't last too long or get too bad. I worry about that respiratory illness that's going around so I am keeping the other kids away from him. Luckily his fever is down to 100.7 last I checked. And he still wants to go to school :noway: I'm keeping a close eye on him and any signs of having a hard to time breathing we are going to the doctor.0
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Oh and they didn't do calipers to test for body fat, they just did that handle grip thing... told me I was at 19.5% body fat - um, I don't think I'm quite there yet :laugh:
I did one of these a number of years ago and it said 14%! AS IF! LOL. If that was accurate I'd probably be in negative figures by now :laugh:0 -
Hello
Jo you are pretty skinny. Strong too
Beeps- my neighbor was opposed to the bar position on my neck for squats, and lunges etc.i need to put it behind my traps not on the bump of my c5 vertebrae
Ali hope your little one gets better. Metabolic complexes are in supercharged - I think.
Basically three exercises with a lighter weight like 20 lunges with a twenty five lb barbell then 20 shoulder presses then 20 squats with the same weight quickly. The repeat the whole thing twice.0
