Daily Chat Thread
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If this REALLY is about changing your SHAPE.....then you can do this. 100% you can do this.
I cannot promise you anything about the "scale" number.....but, shape, yep, there *is* a formula and if you follow it, slowly, but surely, things will CHANGE.0 -
Hello ladies! I got a message from Beeps a couple of weeks ago about this thread and I checked the message on my phone, therefore I TOTALLY forgot about it but here I am!
I am also doing NEOL4W and I just started stage 4! My name is Kayli by the way! So far I LOVE the program and I'm feeling very good! I don't know if I have seen changes...I should probably take pictures!
I do the lifting 3x/week (MWF) then on Tues I walk for about 30 min and on Thurs I have basketball and/or volleyball so I usually don't do my HIIT workouts on Wed if it calls for it, that gets taken care of on Thursdays!
Also, on pinterest (love that site) I found what looks like a GREAT walking "routine" I suppose you could say. I am going to try it on Saturday or Sunday (depending on what my off day is) here is the link to it... http://www.pbfingers.com/2012/02/22/incline-walking-is-no-joke/
I'm excited to try it!0 -
Thanks everyone for your encouragement! Beeps, you are right, I haven't been 100% true to my diet. I do put things in my mouth that I shouldn't. I have no excuse. Most days I do great, I eat what I am supposed to, no cheating. But some days I just can't seem to help myself. I think your success is incredible. I did talk to the trainer today and he asked me what I do for cardio. I said I have been doing the elliptical, 5 minute warmup, 10 minutes of intervals(15 seconds all out, 45 seconds recovery) and then varying intensities for another 25-25 minutes. I also just added 4 mins of kettlebells swings post elliptical, tabata style. He said intervals are good for fat loss and I should maybe do more. I told him I want to lift heavy. Btw, I got all my measurements today. According to that I am lean. But of course I still want to whittle my middle! For my waist measurement, he measures at the belly button(even though it's the widest point, it's the easiest way to assure they measure at the same place every time). Anyway, it measured 27". I kind of freaked out, after they explained that it's my widest part I was kind of ok. They are going to work with me to come up with a good plan for building muscle and promote fat loss.0
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Hold on, you're 37, have had 2 kids (as per your page) and have a 27" waist? This is NOT a problem! I haven't had a waist that tiny since i was a teenager, and i've never been pregnant!
Maybe you're seeing your body differently to the way it really is? If your trainer thinks you're lean, that can't be bad. Where do you keep your fat when you have it? Mine is on my tum, wish I kept it further south, but that's life!0 -
Weighed myself for the first time since starting the programme (4 weeks) and have "gained" 2lb!
Not sure what it's down to but I think I was eating a bit TOO much in the beginning, and the rest is probably water as I feel like I am always sore at the moment.
The thing is I still have some fat to lose so I have just given myself a small deficit for now.
@Idauria I know exactly what you mean- why can't we just choose where the weigh comes off?? My thighs and bum are still a mass of lard (in my eyes!) yet my chest and neck are starting to look s bit scrawny which I don't like either
Just gotta keep going & things WILL start to change eventually.
I am actually more scared of knowing my body fat % which I am getting measured the gym tomorrow- last time I looked which was last summer it was in the high twenties somewhere!0 -
Thanks everyone for your encouragement! Beeps, you are right, I haven't been 100% true to my diet. I do put things in my mouth that I shouldn't. I have no excuse. Most days I do great, I eat what I am supposed to, no cheating. But some days I just can't seem to help myself. I think your success is incredible. I did talk to the trainer today and he asked me what I do for cardio. I said I have been doing the elliptical, 5 minute warmup, 10 minutes of intervals(15 seconds all out, 45 seconds recovery) and then varying intensities for another 25-25 minutes. I also just added 4 mins of kettlebells swings post elliptical, tabata style. He said intervals are good for fat loss and I should maybe do more. I told him I want to lift heavy. Btw, I got all my measurements today. According to that I am lean. But of course I still want to whittle my middle! For my waist measurement, he measures at the belly button(even though it's the widest point, it's the easiest way to assure they measure at the same place every time). Anyway, it measured 27". I kind of freaked out, after they explained that it's my widest part I was kind of ok. They are going to work with me to come up with a good plan for building muscle and promote fat loss.
Hugs to you! I have 2 kids and the mid section of my body is the hardest to recomp. But then again I'm not that strict with diet, so I guess it's all up to me. I hope the trainer gets you where you want to be. You can do it!0 -
Weighed myself for the first time since starting the programme (4 weeks) and have "gained" 2lb!
Not sure what it's down to but I think I was eating a bit TOO much in the beginning, and the rest is probably water as I feel like I am always sore at the moment.
The thing is I still have some fat to lose so I have just given myself a small deficit for now.
@Idauria I know exactly what you mean- why can't we just choose where the weigh comes off?? My thighs and bum are still a mass of lard (in my eyes!) yet my chest and neck are starting to look s bit scrawny which I don't like either Just gotta keep going & things WILL start to change eventually.
I am actually more scared of knowing my body fat % which I am getting measured the gym tomorrow- last time I looked which was last summer it was in the high twenties somewhere!
Do you see a change in your body or looser clothes even with 2 lbs. " gain"?0 -
Weighed myself for the first time since starting the programme (4 weeks) and have "gained" 2lb!
Not sure what it's down to but I think I was eating a bit TOO much in the beginning, and the rest is probably water as I feel like I am always sore at the moment.
The thing is I still have some fat to lose so I have just given myself a small deficit for now.
@Idauria I know exactly what you mean- why can't we just choose where the weigh comes off?? My thighs and bum are still a mass of lard (in my eyes!) yet my chest and neck are starting to look s bit scrawny which I don't like either Just gotta keep going & things WILL start to change eventually.
I am actually more scared of knowing my body fat % which I am getting measured the gym tomorrow- last time I looked which was last summer it was in the high twenties somewhere!
Do you see a change in your body or looser clothes even with 2 lbs. " gain"?
My arms and back definitely look better but my chest seems bonier for some reason. I can't work out whether my stomach is flatter or not but I swear my legs and bum are fatter!
It has only been 4 weeks though and I am not expecting the results to happen overnight.0 -
Keira, my thighs and bum are a little bigger too, but it's all muscle increase. I don't carry my fat there (unfortunately! easier to hide), so i know it's lean muscle i've gained, it's easy to feel. My fat area (middle) did lose an inch. Maybe the increase you feel there is the you packing on the muscle. I'm sure our leftover fat will go in time, it's a long term program
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Also, don't pay too much attention to the scale,as the weight will fluctuate daily. If you weigh after a lifting day, you will be up. Weigh yourself on the weeks when you are off of lifting between stages or even better throw that sucker away, I know, easier said than done. If you haven't lifted before you will have rapid gains, but things will normalize and start getting back to normal in the later stages of the program. If your bum is getting rounder, that that is a good thing. If your legs are getting more muscle , just think how much more weight you can squat. Just think that you are getting stronger and forget the 2 lbs. If your body fat is going down then the "gain" is a good thing. Good luck to you! 0
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Everyone posting here is AWESOME! Supportive....we just want to see everyone SUCCEED!! So, "not giving up" is gonna be STEP ONE (for everyone) ALL THE TIME!!
I've noticed the biggest loss in my boobs....and I didn't have any to begin with! My hips/thighs/bum are my problem areas and they are losing (quarter) inches only VERY SLOWLY. Very.
If I went by how FAST this was gonna be, I'd be dismayed. But, I'm doing this as a lifestyle - i.e. permanent - so whether it comes "off" in 6 months or 12 months or 18 months (as my bodybuilder colleague says it took her 2.5 YEARS!), is IMMATERIAL.
It isn't HOW LONG it takes that matters....it is how "improved" you are doing in relation to lifting heavy with good form and eating properly to fuel your body.0 -
idauria sorry this is 24 hours late in responding and hope today you feel better about yourself. I really can't add any more than whats been said by the others and I do agree that maybe you aren't eating enough and you see you body differently to others.
I was scared to increase my calories (my eating disorder pass doesn't help
) but I've been reading some of kdiamond postings on here. She is also tiny maybe slightly taller than you and she really changed my mindset about the calorie intake. I have no second thoughts now about eating at maintenance and maybe higher if I can't move the weights up. She also doesn't eat 100% clean, she has young children, husband, busy lifestyle and still eats cake, chocolate and biscuits.
Like beeps said this is a lifestyle change. I can't eat clean because I would never maintain it, any form of control with my eating has devastating effects and causes relapses. I eat everything I enjoy. I definately have body dysmorphia(sp?) and hate what I see in the mirror but I listen to my closest friends and family who tell me I'm perfect its all in my head.
Its people like you who help ME the most, people who honestly open up about their feelings so thank you for feeling safe enough to share with us. Big hug Gillx0 -
If I went by how FAST this was gonna be, I'd be dismayed. But, I'm doing this as a lifestyle - i.e. permanent - so whether it comes "off" in 6 months or 12 months or 18 months (as my bodybuilder colleague says it took her 2.5 YEARS!), is IMMATERIAL.
It isn't HOW LONG it takes that matters....it is how "improved" you are doing in relation to lifting heavy with good form and eating properly to fuel your body.
Well said, Beeps! I have to constantly remind myself of this... its tough not seeing the numbers (on the scale or measurements) change as quickly as I would like but I FEEL better and stronger. Thats all that should matter.0 -
Let's not forget all the good for your health side effects of lifting!0
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idauria (and everyone else of course)- this may help with the calorie intake/weight gain stuff while lifting...
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
I saw that on a thread and it made me feel a lot more comfortable!
Quick question for you all that have your calories set to maintenance (because I have mine set there)- do you still eat your exercise calories back? I know with the formula in the book it's just caloric intake which would be on the "food" part of our intake not the "net". Basically, do you go by the "food" calories or "net"??0 -
Kayli, what I am doing (and this is JUST me....so, take it with a BIG SPLASH OF SALT!) is just using the base calculation from the book. And, NOT eating my exercise calories back (whatever they may be).
So, I'm eating 1,800 calories every day - whether I work-out or not.
And, the first five weeks, I didn't see much change in the scale (2 lbs down, I think) or measurements (I lost 1/4" here and there). But, THIS MONTH?? 100% DIFFERENT story.
I'm down nearly 4 lbs. on the month and I'm down 1" - 1.5" on various parts of my body.
I have to weigh/measure this weekend, and take photos, for some of the fitness challenges I am in....and, I stepped on the scale today and was WOW-ed. So, I snuck some tape measurements in (of my own - the official ones won't happen until Sunday) and I was AWE-d.
Seriously - unexpected in the biggest way.
EAT YOUR FOOD, GIRLS....EAT YOUR FOOD BECAUSE IF YOU FUEL YOUR BODY AND LIFT HEAVY YOU WILL CHANGE YOUR SHAPE.
The end.0 -
Kayli, what I am doing (and this is JUST me....so, take it with a BIG SPLASH OF SALT!) is just using the base calculation from the book. And, NOT eating my exercise calories back (whatever they may be).
So, I'm eating 1,800 calories every day - whether I work-out or not.
And, the first five weeks, I didn't see much change in the scale (2 lbs down, I think) or measurements (I lost 1/4" here and there). But, THIS MONTH?? 100% DIFFERENT story.
I'm down nearly 4 lbs. on the month and I'm down 1" - 1.5" on various parts of my body.
I have to weigh/measure this weekend, and take photos, for some of the fitness challenges I am in....and, I stepped on the scale today and was WOW-ed. So, I snuck some tape measurements in (of my own - the official ones won't happen until Sunday) and I was AWE-d.
Seriously - unexpected in the biggest way.
EAT YOUR FOOD, GIRLS....EAT YOUR FOOD BECAUSE IF YOU FUEL YOUR BODY AND LIFT HEAVY YOU WILL CHANGE YOUR SHAPE.
The end.
Is the 1800 cals your maintenance level, "active work out" #, or 300 cal deficit #?0 -
Kayli, it is about a 250 calorie deficit.0
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Oh ok! I just kind of eat when I'm hungry but I make sure it's good food (or try to) and I log it. I have been at or around my "active workout" # every time. I just can't NOT eat. I get SO hungry! I guess it's better to eat though! I haven't stepped on the scale. I kind of want to talk to one of the trainers at my gym and see if he can do bf% on me and measure it at the end of every stage.0
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You ladies are making me feel better.
I'm halfway through Stage 1 and I added 1/4" to my calves but also to my belly (where I carry a lot of weight). I was starting to doubt the amount of calories I've been eating. It was discouraging this week, but I just need to be patient and keep eating!
Plan on lifting tomorrow and hiking Sunday. What about you ladies?0 -
Kayli,
One of my mfp friends says that the "bod pod" is the right calculator for body fat %....and that it beats the caliper test.
I, like you, was planning on testing my bf% - although not at the end of every stage, but at the end of every calendar month. Today, I decided "no". At this point, I *know* my bf% is NOT where I want it to be....so, why sabotage myself?? I can test at the end of NROL4W and then figure out how to attack it to the point where it is in the range of what I want.
I have a feeling I was likely 28-30% body fat when I started this....I was a so-called "skinny fat" chick.0 -
Kayli,
One of my mfp friends says that the "bod pod" is the right calculator for body fat %....and that it beats the caliper test.
I, like you, was planning on testing my bf% - although not at the end of every stage, but at the end of every calendar month. Today, I decided "no". At this point, I *know* my bf% is NOT where I want it to be....so, why sabotage myself?? I can test at the end of NROL4W and then figure out how to attack it to the point where it is in the range of what I want.
I have a feeling I was likely 28-30% body fat when I started this....I was a so-called "skinny fat" chick.
I totally get what you mean about not wanting to do BF% right now...that's how I feel about the scale!! I want to do BF% to see if I decrease each stage. I have motivation to lift etc right now but it's hard to see change in my body cause I see it every day! If I see a change in lower BF% i think I will be even more motivated!0 -
I've noticed the biggest loss in my boobs....and I didn't have any to begin with! My hips/thighs/bum are my problem areas and they are losing (quarter) inches only VERY SLOWLY. Very.
I am noticing this too! My chest area is disappearing at a rate of knots but my lower body isn't lol0 -
Thanks for that website will take a look.idauria (and everyone else of course)- this may help with the calorie intake/weight gain stuff while lifting...
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
I saw that on a thread and it made me feel a lot more comfortable!
Quick question for you all that have your calories set to maintenance (because I have mine set there)- do you still eat your exercise calories back? I know with the formula in the book it's just caloric intake which would be on the "food" part of our intake not the "net". Basically, do you go by the "food" calories or "net"??
In the book it suggests 1920 on non workout days and 2220 on workout days. I'm hungry on anything under 2000 cals so I set to 2020 I think and then add my exercise calories. I use HRM for running and MET index for recording my strength training (MFP over estimates these for me). My days are so different dependent on clients also, if I have a busy day of treatments I occassionally eat more and don't log that (MET index again states 190 cals per treatment on average).
Inch wise saw very little difference in stage 1 but was also eating far too many calories (went on a 3 week bender!!) now I've settled down again hope to see some change at the end of stage 2.
Boobage is also disappearing :grumble:0 -
***sigh*** Yep, know what you mean about the late, lamented boobs. I was never very well-endowed to begin with, so this is truly sad for me. The only upside is I have developed some chest muscles that make a shadow that, in certain light, could be mistaken for cleavage. It'll have to do, I suppose, since I wouldn't waste good money on fake boobs. If I had that kinda cash to blow on cosmetic surgery, I'd invest it in my face, and buy a wonder-bra!
I was near goal weight by the time I found New Rules, so I'm actually eating at 300 cal surplus daily (2100 average), except on rest weeks. I eat net at maintenance then. I have only gained 2.5 pounds eating this way since November 1st. I plan to drop back to a slight deficit in April, to whittle down a little BF% and look smashing in a bikini! I went through a lot of stress deciding how to eat early on for fear of undoing my hard work. I finally got past it and while I still weigh occasionally, I don't think much about the number on the scale. My motivation is my mirror.0 -
Right there with the smaller breasted types who've noticeably lost in this area already. Heavy sigh heavy sigh. But I guess I'll trade it for some arm ab and leg definition that will hopefully continue to declare itself. I'm about 10lbs from goal so still struggling with this whole calorie thing. 5'2.5 39 137 which puts me at 1496 maintenance and 1745 for workout.MFP has me at 1440 and I certainly am eating everything I burn. I think MFP oveerstimates this workout or I'm not logging right. I put it in as circuit training so I sometimes don't eat all of those calories but usually do. I am starting to play with eating more a few times a week and see how that goes. But a couple times lately I feel like my pulse has really been bounding or fast which he talks about as a sign of overtraining. Also need to drink more water. As others have mentioned need to kick the scale to the curb and focus on the way I feel and look. Why is that so hard?? Think I will try to finish Stage four in the next few days and then try a few days off lifting before going on to Stage 5. Love this forum and hearing about everyone's experiences! It has made a huge difference to my experience. Thanks all!0
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One of my things is not knowing how many calories I should be eating. I dropped back down to around 1200 a day, which is about a 300 calorie deficit. Should I be eating more on workout days? According to Lou Schuler I should. I just don't want to put on any more fat around my middle. It's fat enough. I just don't know why even with my relatively clean eating and working out 5 days a week I am not seeing results. In fact, I am seeing the opposite. However my trainer says I am strong and my triceps are nice and he complimented me on the "teardrop" I have on my quads. I had no idea what he was talking about then he showed me the muscle right above my knee on the right side(was my right knee). So I guess I am doing something right. I will continue to lift heavy and do my cardio intervals on off days and eat the best I can. I had a great eating day yesterday and I plan on doing good today. However it is my daughter's birthday and I am making almond flour brownies for dessert tonight. I am making them less sugary by using Splenda baking blend. Hopefully I can limit myself. Sweets are definitely my downfall. I can't have just one!
I am so glad many of you are seeing results. It gives me hope!0 -
jarrett, that photo of Linda Hamilton is KICK-*kitten*....makes me wonder why I wasn't doing this 10-15 years ago (lifting heavy).
Kayli, I might do a body fat% test when I get back from Hawaii....some days I say "yes" and some days I say "no"....I'm really waffling about it!
idauria - are you basing the 1,200 calories on the Lou Schuler formula in NROL4W?? I just find it very hard to believe that few calories is what is needed to fuel a body for daily activities, including weight-training??? It sounds soooooooooooooo low (to me).0 -
One of my things is not knowing how many calories I should be eating. I dropped back down to around 1200 a day, which is about a 300 calorie deficit. Should I be eating more on workout days? According to Lou Schuler I should. I just don't want to put on any more fat around my middle. It's fat enough. I just don't know why even with my relatively clean eating and working out 5 days a week I am not seeing results. In fact, I am seeing the opposite. However my trainer says I am strong and my triceps are nice and he complimented me on the "teardrop" I have on my quads. I had no idea what he was talking about then he showed me the muscle right above my knee on the right side(was my right knee). So I guess I am doing something right. I will continue to lift heavy and do my cardio intervals on off days and eat the best I can. I had a great eating day yesterday and I plan on doing good today. However it is my daughter's birthday and I am making almond flour brownies for dessert tonight. I am making them less sugary by using Splenda baking blend. Hopefully I can limit myself. Sweets are definitely my downfall. I can't have just one!
I am so glad many of you are seeing results. It gives me hope!
Idauria, 1200 cals seems very low, but i don't know your stats. Be careful you don't sabotage your progress by undereating, this will slow your metabolism and reduce your ability to build muscle. So may of us have lost more (or maintained more effectively) on a higher cal level. What does the calculation in the book have you on?0 -
The book says I should eat around 1530 for non-workout days and almost 1800 for work out days. That seems so high to me!0
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