Daily Chat Thread
Replies
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I don't pretend to know TOO much about this....but, I'm gonna post my thoughts, anyway (on those of you trying to eat LESS calories!):
1. If you metabolism is LOW (manic, I'm talking to you....), you are NOT going to "rev it up" by eating LESS. You are ONLY going to "rev it up" by eating at maintenance. And, eating at maintenance for a certain period of time (a MONTH is the recommendation, I'm afraid!!). Then, once your metabolism has smartened up, you can reduce your calories, but ONLY by 250-300 per DAY, so as to avoid SINKING your metabolism, again.
2. austelle - why, why, WHY were you eating at a "deficit" in Stage 1??? I think this is breaking *the* golden rule of NROL4W!! I mean, I ATE at maintenance, for Stage 1 - and, frankly, THAT is the ONLY stage that I LOST WEIGHT in!! Why?? Because I had revved up my metabolism (after months of eating too little calories) and my body was willing to part with some poundage - and some inches!!) I think you CANNOT keep depleting your calories and expect results. Your body will hang on TIGHT to everything it has - and you'll sink your metabolism. Both BAD.0 -
dandelion - I was thinking the same thing - why not just head into a *true* diet (say, Dukan...) and get down the 10 - 15 lbs. and then BOOM - get back into weight-training, no problem.
Except, HERE is where I think the problem lies:
a) in order to "get back into" weight-training, I'll have to UP my calories (in order to FIX my metabolism, which I have just TRASHED in my "diet");
b) that UP will mean I'll put back on a bunch of the weight I just lost....and
c) I'll end up in EXACTLY the same place I am at, right now, except it will be AUGUST....
So, THAT is why I cannot do that to myself. I'll accept SLOW PROGRESS (even when I vent about it, sometimes). I know that if I return to old habits, it will, in the end, mean NO PROGRESS.
I'm going to eat ONLY 250 calories below maintenance. And, I'm going to try to zig-zag my calories, like I was doing at the beginning of May, because there WAS a "glimmer" of success going on there....a "glimmer".0 -
As for pictures....keep taking them. For me, I didn't notice much difference between square zero and end-of-stage 1. The difference started showing about middle of the way through Stage 3.
So, I'm REALLY glad that I have those photos because, they *do* show progress. And, frankly, I haven't BACK-SLID, at all - meaning: I'm no WORSE looking, in photos, than I was mid-Stage 3....so, that's a good thing. (I just don't feel like I've progressed all that darn much since that time.)
Mind you, if I am being "honest", I certainly haven't UPPED my weights, between Stages 3 and 5, like I did between Stages 1 and 3. So, a LOT of the gains happen, when you're a newbie - and up-up-UPPING those weights through Stage 1 and 2....then, if you drift into "same ol', same ol" land, like me, it's kind of NO WONDER that I'm not seeing UBER-improvements.
Dammit...I KNOW the formula - I just have to apply it to myself.0 -
So, here's my plan "F" (because I think I've used up plans "B", "C", "D", and "E", already...):
1. eat an average of 11,305 calories PER WEEK.
2. GET my weight work-outs in - and PUSH myself during those work-outs.
3. do NOT do 'cardio' for the sake of doing 'cardio' - give my body the damn rest it craves and leave it at that....
4. abs are made in the kitchen - so I really *do* have to be strict about what the heck I throw in my mouth. Period.
With consistent application of these principles, I am GOING to succeed with this program.
Period.0 -
I don't pretend to know TOO much about this....but, I'm gonna post my thoughts, anyway (on those of you trying to eat LESS calories!):
1. If you metabolism is LOW (manic, I'm talking to you....), you are NOT going to "rev it up" by eating LESS. You are ONLY going to "rev it up" by eating at maintenance. And, eating at maintenance for a certain period of time (a MONTH is the recommendation, I'm afraid!!). Then, once your metabolism has smartened up, you can reduce your calories, but ONLY by 250-300 per DAY, so as to avoid SINKING your metabolism, again.
2. austelle - why, why, WHY were you eating at a "deficit" in Stage 1??? I think this is breaking *the* golden rule of NROL4W!! I mean, I ATE at maintenance, for Stage 1 - and, frankly, THAT is the ONLY stage that I LOST WEIGHT in!! Why?? Because I had revved up my metabolism (after months of eating too little calories) and my body was willing to part with some poundage - and some inches!!) I think you CANNOT keep depleting your calories and expect results. Your body will hang on TIGHT to everything it has - and you'll sink your metabolism. Both BAD.
I have to agree with all of this.0 -
I'm at a deficit myself, and just completed (literally 50 minutes ago) A6. But I had raised my calories a month before doing this, had also been lifting that month, and just raised my cals to the fat loss cals the spreadsheet gives me via the book any way. So I'm at 1700 right now. I've got two weeks left until I'll be finishing up stage 1, taking my weight and measurements, but I'm bummed that I don't feel I've gotten as far as I'd have liked. We'll see. I'm ok with slow progress as long as it is in the right direction, and thankfully I've never eaten low calories so I'm hoping my metabolism is in working condition. I'm starving all day long though still which sucks. Have to reign that in. It's allll about the diet and I need to keep getting that in my head. I do an hour in the gym three days a week with the program and then 20-40 minutes of walking or slow jogging/walking intervals at the park two days of the week.0
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Hi Ladies, thread interloper here. I just had to chime in because I am in same boat and it is so freaking frustrating! I'm 1/2 way through stage 2 NROL4W - and no weight loss or changes in measurements. Its going on 4 mos into MFP and i am stll just juggling same 2lbs. - I thought I'd be in maintenance by now. So very discouraging!! With so many success stories it is a relief to hear others follow the rules but don't see immediate results. I am getting the BodPod done tomorrow and hopefully will have accurate read on my BMR & BF that can help with this plateau!!!!Birdy, do you see my post? Maybe it's on my wall. I broke down and bought the body media fit. ON resting days I burn an average of 1600 cals. My metabolism is low. I KNEW I was eating way more than I was suppose to but I wanted to test and even hope the "eat more to lose more" would work for me. Anyway, I have cut my calories back to 1300-1500.
I am very discouraged with the weight gain AND I didn't mention this before but my before and after pics look the same.:sad: Yes, I have lost a half inch here and there but nothing significant. Then again, I have one more workout in stage 2. I will take another set of pics then and hopefully see a difference.
We must keep on keeping on. What's the worst? Squatting more than our husbands? :happy:
My before and afters look the same too, manic. I am with you on cutting calories. I ate at a deficit for stage one and lost no weight so I am looking at cutting even more.0 -
(Welcome Back Beeps LOL)
I'm not sure if I should chime in here, or just be quiet. I am a success case. I think at this stage of the game I just "GO with it". I plan to eat at maintenance. Some days I'm over, some days I'm WAY under. I eat when my body says eat and I listen to the cravings. (Yesterday I NEEDED a huge chicken breast, but didn't have one and ate everything else not nailed down. I don't step on the scale often and I haven't taken measurements in about 2 months. I KNOW my body has changed,others have commented on it, and I FEEL wonderful. Off to gym now. Just keep trucking.0 -
(1. If you metabolism is LOW (manic, I'm talking to you....), you are NOT going to "rev it up" by eating LESS. You are ONLY going to "rev it up" by eating at maintenance. And, eating at maintenance for a certain period of time (a MONTH is the recommendation, I'm afraid!!). Then, once your metabolism has smartened up, you can reduce your calories, but ONLY by 250-300 per DAY, so as to avoid SINKING your metabolism, again. )
Beeps, I started this program 7 1/2 weeks ago. I ate 1500-1800 (most days an average of 1550) . Isn't that long enough? let me go back through my diary to make sure I am accurate.
Sam, THAT IS GREAT! I am so glad it is working for you. I'll keep trucking and hope it works. I am not about to give it up. I want to finish this.
ETA: I saw a variety of 1500 and high as 1900 (but not that many usually no higher than 1800ish) Less than a handful under 1500 since I began the program. Since I started "eating less" I have only cut back to 1400ish-1600ish nothing drastic.0 -
I'm in the same boat as y'all "MOAR PROGRESS" people. I've been busting my *kitten* for 90 days now. Only 60 of them calorie counting, though, I guess. I've only had 4 weeks of nrol4w, but I've only seen 5 lbs loss.
I don't have a clue what I was eating before - It varied so crazily I couldn't come up with an average, so I can give myself a little leeway thinking that it's just an adjustment period.
Still. When I think about it, I've lost 1% bf and a few inches here and there.. I've evened out my notoriously uneven biceps. I can't really complain, right? No. I can. STILL COMPLAINING.
Hahah. I'm going to make a goal, too.
I'm going to go up to maintenance for the next 30 days just to rule out any metabolic ridiculousness. I'm going to wait for this dumb knee to heal completely because I have no interest in knee surgeries and swim daily for the next week. Then I'm going to bounce back for 10 workouts of Stage 1 A&B each. Then, I'll take four days of sweet glorious rest and start stage 2.0 -
Last nights workout songs (I swear my husband has some weird stuff on my ipod.)
http://www.youtube.com/watch?v=hvyWIRLtSM8
http://www.youtube.com/watch?v=qORYO0atB6g 0 -
Hey all,
had a great workout yesterday - 4B stage one.
To add my two cents to the weight loss/progress stalls:
I actually did only start NR after I have met my goal weight which was originally at 115lbs for my height of 5'2". Once I entered maintenance I (unintentional) continued to lose more weight until I ended up at 106lbs which I am currently maintaining.
After reading the book and reading a lot of posts in the success forums about heavy lifting I am not expecting any weight loss (just to avoid confusion - I also do not WANT any more weightloss). Most of the successful lifters report no weight loss or even weight gain. So I know it must be hard if you want to see the scale move - but I honestly don't think that programm will get you losing alot of weight (maybe unless you still have a bigger amount to lose).
Even inches will not change dramatically if you are already close or at goal weight.
Also I am not counting calories anymore as religiously as I did during my "weight loss phase". I log maybe once or twice a month. This way I have a rough idea of how much I eat on average.
So I am pretty much with Samantha on it - I am in it for the strength gain.
Great plan Beeps! As long as you always have a plan you will continue! To quote from Star Trek "Plenty of letters left in the alphabet!" 0 -
I *officially* weigh 15 lbs. MORE than I did 3 years ago at this time.
HARUMPH.
So, 3 years ago I was "skinny fat". Now, I'm just "muscly fat" - BIG DEAL.
On the bright side - I look good in clothes. (And, I looked good in clothes when "skinny fat", too, I might add.) I'm tall and can hide a MULTITUDE of sins, plus, when clothed, I can always choose spanx as an option.
But, I am TRYING to look good NAKED. And, the improvements are S-L-O-W coming - mind you, my husband comments that he's noticed "changes" in my body, so they MUST be there!
Alas, 2012 ain't over, baby....I'll get there. Losing body fat % has been *the* most trying thing, EVER! Mind you, I did mindless cardio for 25+ years and never even gave it a second thought....I felt "successful" because while other people WHINED about trying to get to the gym "2- or 3- times per week", I was there, DAILY, without fail.
HARUMPH.0 -
Oh, I hear you, Beeps. I've done Dukan before and yeah, lost a few lbs. quickly, but it comes back. I'm *trying* to be patient and hang in there, but, like you, while I look decent in clothes, without them I've got a long way to go until I'm firm all over. I lost 1% bf last month...if I keep it up (I keep telling myself) I'll be at 20% bf by December. Just seems a LONG time to wait. Of course, I've spent a lifetime at 10-20 lbs above that goal weight, so what's another 1/2 a year?
Back to NR: Finished the last A workout for Stage 2 today. So glad to bid adieu to the Front Squat Push Press. I hate that sucker. Though, it should be au revoir, I suppose, since the b*tch is back in stage 4....
I won't be able to do my last B workout for the stage until next Tuesday because I"ll be away for the long weekend (hope I can get a run or two in, or a hike or something), and then I'm definitely taking a rest week from lifting.0 -
Yes, if I could lose 1% of body-fat per month, for the remainder of 2012, I'd be pretty stoked, lol!!
I tell you, when you come back to that front squat push press, after you've done stage 3, you'll be IMPRESSED with yourself!!0 -
Saw my cousin for the first time in a month and she is at the end of stage 2. Last night on the phone she sounded dejected about her progress, she started obese, but when I saw her today, I could she the different. In her face, her shoulders and yes even the back end. She can't see it (we always see the worst in ourselves) but I COULD. I made sure to tell her so.
I did 3A3 last night. I was actually able to walk out of the gym after the body matrix, and I could walk today, so YAY progress. I think I'm doing it wrong though. When you do the jumping lunge is it 12 for each leg. For me it's front lunge back lunge for 1, so it works out to 24 jumping lunges all together, or should it be 12 JUMPS making 6 lunges on each leg. My time is still over 4 minutes though :sad:
ALso, I should be starting stage 4 the first full week of June. Those of you who are in or have done stage 4, did you do 2 sets or three sets? I hate the vagueness. Knowing me, I'd probably push for the 3 sets like in stage 2.0 -
2. austelle - why, why, WHY were you eating at a "deficit" in Stage 1??? I think this is breaking *the* golden rule of NROL4W!! I mean, I ATE at maintenance, for Stage 1 - and, frankly, THAT is the ONLY stage that I LOST WEIGHT in!! Why?? Because I had revved up my metabolism (after months of eating too little calories) and my body was willing to part with some poundage - and some inches!!) I think you CANNOT keep depleting your calories and expect results. Your body will hang on TIGHT to everything it has - and you'll sink your metabolism. Both BAD.
I ate at a deficit in Stage 1 because I was not new to lifting, and already had a grasp on my BMR, TDEE, and macros. About 2 months before starting Stage 1, I calculated my TDEE and BMR with the different formulas out there and later, bought a fitbit and used it to verify my TDEE.
If I stop making gains in strength, wouldn't that be my body telling me that it needs more fuel? Also, how do you expect to lose fat if you are eating the same number of calories you are burning? As for metabolism slowing, doensn't regular exercise "stoke the metabolic fire?" Seriously trying to understand the whole idea of building muscle while burning fat. There's a wealth of info out there on various blogs and sites but A LOT of it conflicts and its hard to weed through it and decide the best course to take.
BIG CAVEAT: my ultimate problem, the reason I'm not seeing results (I believe) is lack of consistency. I can make a plan but if I don't follow it, it isn't going to work! I binge on the weekends and often don't track it. I get SO sick of obsessing about every bite that goes into my mouth that I rebel for a few days, or even a week, sometimes. It doesn't matter how much I eat during the week (1300 or 1800) by the time Friday rolls around, I'm ready to self-sabatoge. I'm not sure how to get a handle on it. The only time I have ever been successful at weight loss was 1200 per day NOT eating back exercise calories. As soon as I stopped that (cause, if you have tried it, you know it is no way to live) the pounds piled back on. Not saying I'm going to do that because it is below my BMR, just trying to illustrate how difficult it is to wrap my head around eating at maintenance when the goal is to lose fat. 0 -
austelle - I suffer from "lack of consistency", too. I can do *perfect* for 9 days, maybe 11, and then I'm OFF THE WALL for 4 or 5...blah, blah, blah.0
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samntha - I *loved* reading about your cousin! good to know....and GREAT for you for making sure you TOLD HER what you have witnessed with your (unbiased) eyes!!
You are doing the body matrix right. For the lunges, it's 12 lunges (on each leg, by alternating legs) and for squats it's 24. So, it is
- 24 deep squats
- 24 alternating lunges (12 x each leg)
- 24 jumping lunges (12 x each leg)
- 24 jumping squats
Oh, and I did 3 sets in Stage 4. And, I'm doing 3 sets in Stage 5 (you can actually do 4 sets in Stage 5) - and 4 sets if I can fit in the time (I think I've done 4 sets twice!0 -
My "time" on the body matrix is abysmal...I spend a LOT of time having to shake out my legs in the middle of the jumping portions - can sometimes only get 4 reps in before I have to stop and shake (to avoid a charlie-horse). So, I am not *telling* you how bad my body matrix times are.
But, it's kind of like golf, isn't it?? You're only competing against yourself, anyway...0 -
In some weird turn of events the scale was down .2 this morning. It isn't really a loss, as I was up .6 from a few weeks ago, but hey, I'll take it. I decided to lower my calorie goal just a bit. 1750, rather than 1850. I have been eating about 2050-2150 when I lift. I was losing more before I upped it to 1850. We'll see if that helps. I sure hope so. I'm not happy about lowering calories. I really want to eat. I'm not going to lower more than 1600. Period. I'll just stay like I am. I am not going to starve myself. And eating less than that FEELS like starving.
I had some blood drawn this morning for labs. Dr is checking my vitamin levels, thyroid, etc. Hopefully it will all come back normal.0 -
Cool thanks, Beeps.0
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ok, I started a few weeks ago with stage 1 and haven't been real consistent. I did 3 times the first week and then 2 times and now this past week I only lifted once. I have worked out almost everyday, doing something, but haven't stuck to the NR schedule. What are your thoughts? Should I start all the way over or just keep going and make sure to lift 3 times per week from now on??
BTW, I have learned a lot from this group and reading your posts inspires me to keep going 0 -
ok, I started a few weeks ago with stage 1 and haven't been real consistent. I did 3 times the first week and then 2 times and now this past week I only lifted once. I have worked out almost everyday, doing something, but haven't stuck to the NR schedule. What are your thoughts? Should I start all the way over or just keep going and make sure to lift 3 times per week from now on??
BTW, I have learned a lot from this group and reading your posts inspires me to keep going
I think the book suggests 3 times maximum, 2 is good, 1 is not really enough. Why don't you aim for 2x a week and see how that goes? i don't think you need to think of it as starting over again... it's just continuing with the same exercises. you might back off your weights the first set and see how it goes.0 -
Yup. I think shoot for twice a week and just keep on doing it.0
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I took a GOOD HARD LOOK AT MYSELF IN THE MIRROR LAST NIGHT.
I recognize that 20 years from now, 30 years from now, I'm going to look back at myself and say, "Gawd, woman, your body was in EXCEPTIONAL shape....what the HELL were you fretting for??"
And, I just need to bring that attitude into my present life. I really want to stop "obsessing" about the things that are "wrong" and start focusing on all the things that are "right" - that are 'good".
I have lost inches! I have gained strength! My clothes DO fit better (than they did at Xmas, for sure...). And, I like certain parts of my body much more....the lolly-gaggers will catch up, I'm sure.
Have a GREAT FRIDAY! Life is TOO SHORT not to like EXACTLY who you are at EXACTLY this moment in time.
Thank you, to ALL of you - because it is YOUR support that makes me realize how MUCH I LOVE MFP~!!0 -
YES! I think this is the right mindset, Beeps. If we can all recognize and celebrate all the things are bodies can do, have done while still reaching for new goals whether it is strength or body fat percentage or how clothes are fitting that is the key to longterm health and happiness. I cannot ask my body to do more unless I am in turn giving it more: more sleep. more nutrition, more fun/variety, more challenge balanced with more rest. If we can all quiet these voices in our heads that are constantly telling us we are not good enough, thin enough, fit enough, and countless other negative things. We would NEVER say those things to a loved one. Why should we continue to say them to ourselves??? Anyway, it may just be that today I felt good about my body when I got out of the shower, stretch marks belly softness and all but I have decided what I am doing is working and I will thank my body for working so hard for me every single day and try to practice a little more positive self talk and a little less obsessive self criticism. The end. Off my Oprah self-affirmation.0
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It's official, I'm a fitness junkie. Six months ago I didn't think it was possible. I thought people who spent all their time at the gym were insane and I reveled in my laziness. Now, even when I feel like crap, I go and I feel better. Almost didn't go tonight, but hubby pushed me out the door with a guilt about his schedule. I almost skipped the intervals but I nagged myself into doing them and realized I LOVED IT! I love how I feel, I'm loving how I look a little more everyday, and I really love having that 1.5 hours out of the house away from the stress of life. One more week of Stage 3, rest then onto Stage 4!!! Definitely need to do pics and measurements this weekend. I also noticed something about my thighs, my point of contention...a serious lack of "cottage cheese".0
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samntha - AWESOME!
I am hoping to get in 3 x lifting days this week. The last 2 weeks, I have only managed to get in 2 x lifting days. Mind you, I have a seminar this morning, it's supposed to get out by noon....so I can *hopefully* race for my lifting.
In any event, I'd like to get in 3 x lifting days through June and then go down to 2 x lifting days, with one-day-per-week doing outside work-out (likely light cardio) so that I don't feel like such an "indoor gym rat"....
Have a good week, ladies!
Let me know how everything is going!0 -
I'm so irritated this morning. I hate having my food diary open. It goes against everything in my privacy-loving nature. And last night, someone makes a comment about how crazy high my lunch was. Well, yes, it was. Is that all you can say? Nothing encouraging or constructive? Then SHUT UP! I am also of the mind, that a high meal once in a while is not the end of the frigging world.
And while I'm venting, just because you lost a chunk of weight doing cardio and eating 1200 calories, doesn't make you a health and fitness expert. Grrr.
Okay, obviously going off my morning coffee is making me a little cranky.
Going to get ready to lift. Maybe I can sweat myself happy.0
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