NRol4W beginning, during, or after progress
manic4titans
Posts: 1,214 Member
This is for my curiosity only. Please don't bash anyone how they are doing it. I want to know how you are eating, exercising, and how it is working for you. Also, I am curious to know how many are following the book and the progress if you are or aren't.
stage
caloric intake
how many days lifting
cardio how long and how many days
inches lost
stage
caloric intake
how many days lifting
cardio how long and how many days
inches lost
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Replies
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I'll start first.
stage -1
caloric intake 1400-1600
how many days lifting - 3
cardio how long and how many days -20ish minutes and 2 days
inches lost- none0 -
I'm at Stage 1.
Caloric intake 1600-1800
Lift 3x a week
No cardio
Inches lost - 1.5 so far.0 -
I lost 7 inches total during stage 1, and 2 during stage 2. My calorie range varies - I eat 1600 + whatever I burn exercising.
I lifted 2-3 times a week and did cardio 4-6 times a week (more or less depending on whether or not I was lifting as well. And by cardio I mean mostly walking.)0 -
This is giving me the info needed for motivation.
I hope more ladies chime in.0 -
stage: very end of 1
caloric intake: started at 1600, eating back most exercise cals, now at 1200, read on to see why
how many days lifting: 2-3, usually 3
cardio how long and how many days: 3-4 on non lifting days, 45-90mins
inches lost: -1.5. i gained inches. also got really sick (unrelated) so now i'm getting down to goal weight before starting stage 2.0 -
good thread.
Stage 2
Caloric intake 1800-2100 (5'6'')
lifting 2-3 days a week
cardio 2 days a week (swimming 45 min, and the intervals that start in stage 2, now some walking, 30min daily because I just got a dog.)
Inches lost: 40 -
Me:
stage 4
caloric intake 1,800/day
how many days lifting 3 x per week
cardio how long and how many days 2-3 x per week - T/Th 20 minutes HIIT and Sat 75 minutes aerobic step
inches lost - some all over
(I don't know where you are measuring to come up with a total - most of the challenges I'm in have me entering data for 6 - 8 different metrics.)0 -
stage: all done
caloric intake: 1600
how many days lifting 3
cardio how long and how many days: 2 for 45 minutes
inches lost: hard to say about 10 all over0 -
stage - end of stage 2
caloric intake - 1500 (sometimes more)
how many days lifting - 3
cardio how long and how many days - 3 - 30 minutes, sometimes 45
inches lost - 2
I have more muscle definition all over, especially butt and inner thighs. cheers:drinker:0 -
Impressive Yanicka! WHat was your favorite stage? Are you just eating at maintenance now?stage: all done
caloric intake: 1600
how many days lifting 3
cardio how long and how many days: 2 for 45 minutes
inches lost: hard to say about 10 all over0 -
stage - just finished state 1.
caloric intake - 1600-1700 calories. I eat back cardio exercise.
how many days lifting - on average twice a week. At the start I lifted three times a week but March was not a good month in between moving then getting ill.
cardio how long and how many days - First off I count cardio as getting on a machine and doing exercise. I'm not counting walking to work (about 40 minutes a day five days a week) or playing softball (which was twice a week until mid March. So three days a week for the first six parts of the workout. I haven't really done much cardio the last two parts, I think because I was REALLY struggling with getting over my sickness. Did about 25 today though on my last workout. These were all on lifting days as I hate going to the gym (but enjoy the workout) and don't go every day)
inches lost - haven't done my inches yet (Saturday) but here's photo evidence. The second photo was taken after six weeks.
That's a difference of 4kg.0 -
Stage 1
intake: 1350/1700 on lifting days
how many days: 3 x/week
cardio: 2/week, 30 min intervals
inches lost: 0 so far0 -
stage: 2
caloric intake: 1800ish
how many days lifting: 2-3
cardio how long and how many days: 15 Mins on Lifting days plus 1/2 days where I only do cardio no lifting
inches lost: honestly...no idea!0 -
stage: end of 1
caloric intake on average: 1500-1800 but it varies and I have a high day on the weekend(sometimes 2 oops)
how many days lifting: 3
cardio how long and how many days: 2 to 3, usually about 30 min
inches lost: not sure about this, I didn't take measurements at the very beginning but I did early Feb. I just tried to take measurements this morning and got frustrated. I have a hard time keeping the tape in place, I never know if I'm always getting the same spot. It didn't look like any change. I've lost about 2 lbs.0 -
a good a place as any for a record:
stage - 1 (about to start Monday 16/4/12
caloric intake - 1500 - 1700
how many days lifting - 2 although I need to be flexible and foresee a problem - why?
Mon - lift
Tues - Tai Chi
Weds - Yoga possibly followed by lifting
Thurs - climbing - but if lifting Weds will be unable to climb (anything, stairs included!!!)
Fri - alternative lift day, although with summer approaching I am often heading to the coast to dive
Sat/Sun - spare days, often taken up with diving
So my problem is fitting in the 2nd lift workout. Climbing takes the place of the 3rd and I don't mind taking longer to get through the phases because I know I am doing other stuff. Tai Chi, yoga and climbing are all things I want to do and I can't change the days. I just have to be flexible and make sure I fit a second day in per week. Of course, scuba kit isn't light either!!!!!
cardio how long and how many days? -
Cardio - yeah, right, like I have time to fit that in. Maybe some on Monday after lifting if I can still stand.... Or maybe I should take up running military style whilst kitted in drysuit and all my dive kit (not fins maybe). The sweat alone I produce should shift a few pounds.....
inches lost or a record:
none so far. Took measurements the other day in millimetres. Great for seeing tiny changes!!!!0 -
Impressive Yanicka! WHat was your favorite stage? Are you just eating at maintenance now?stage: all done
caloric intake: 1600
how many days lifting 3
cardio how long and how many days: 2 for 45 minutes
inches lost: hard to say about 10 all over
I didn't really had a favorit stage but I had favorit exercises. Deadlift, squats, sigle hand snatch. I am now trying to lose a bit of fat since my goal is about 18-16%. I hired a trainer once a month and told him I wanted to lift heavy.0 -
I'm at Stage 1. workout B7 today 4/13/12
Caloric intake 1600-1800
Lift 3x a week, mon, weds, fri
Pilates or horse-riding on tues, thurs
Inches lost - 8.75 so far.
I am in shock that I can eat more & still lose. It's working, it's working!!!
Read the book, & reread the food section every couple days for meal ideas.0 -
Wow 8 inches!!!! :glasses: congrats.
I haven't seen any change yet. I will do 4B today.0 -
Stage 1
Calories: 1500 rest days 1700 workout days (I was eating what book recommended but I gained so I cut back)
Lifting 3 days a week
No cardio other than my lifting warmups which is 1/4 mile sprinting.
Inches: I didn't ever measure. I look better to me though
My question is how is everybody getting their protein requirements? Do you stay at 30/30/40 like the book recommends?
I try to eat more protein but I often have to supplement with bars and shakes0 -
Oh I also try to keep my protein over 100 grams for the day an close to 150 is best (for me) but often unattainable!0
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My question is how is everybody getting their protein requirements? Do you stay at 30/30/40 like the book recommends?
I try to eat more protein but I often have to supplement with bars and shakes
I do try for 30% protein. I would say I average about 115-120 g a day but some days but occasionally it's lower. I have protein shakes after I lift. Other than that I get it mostly from chicken, turkey, eggs, milk, soy milk, yogurt, cottage cheese & nuts. I do occasionally have protein bars also if I need a quick snack.0 -
Stage:5
Calories: 1500-1600
Lifting Days: 3
Cardio Days: 2-3 (1 hour zumba classes or I run anywhere between 3-6 miles)
Inches: I'm really not sure, I've been really bad about measuring. I have lost 5 lbs since starting and gone from a size 4-6 to a 2-4 (mostly 2). I can tell a huge difference in my body and a lot of people keep asking me if I've lost more weight recently even though I haven't lost any weight in the last month. I have a lot more defined back, legs, and arms!
I also try to get at least 100 g of protein a day...sometimes I fall a little short but most days I do pretty good.0 -
great job, JP.
I hope at the end of my stage I can post something
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I just started yesterday. I hope I see results!0
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nice job everyone! Very inspiring! Here is my info:
stage finishing up stage 1
caloric intake. 1300-1500
how many days lifting 3
cardio how long and how many days 3- 25-45 min depending on how my body feels
inches lost. I haven't measured but I'm down 2 pants sizes
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I definitely have to update my measurements this weekend and do new pictures since I'm finishing stage 2, but I was a size 14 in January and last night I bought size 9 jeans :bigsmile:0
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bump to read later. 0
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I just started yesterday, but I will add my routine if that's OK?
Stage 1
I eat between 1800-2100 +300 for breastfeeding
Lift - MWF
Will start walking two miles twice a week
I am optimistic about the inches I will lose.0 -
Awesome results everyone!
stage stage 1
caloric intake. 1800
how many days lifting- 3
cardio how long and how many days-none- but I walk every day, don't really consider that cardio.
inches lost.- chest -2.5
waist -2
hips 0
thighs +0.5 (grrrrrr!!)
My pants feel loser despite the gain of 1/2 inch in my thighs, but I'm happy with the amazing results so far! I see changes in the mirror with more muscle definition and firmness- and this is just stage 1!!
Wanted to add that despite the inches lost, I have lost zero pounds since starting- that's OK though!0 -
Stage 1-doing workout 4 B tomorrow...
Caloric Intake: Lift days: 1961, Non Lift days-1716, plus I eat back all of my cardio calories
Lifting Days-MWF (I warm up with a 10 min. run and try to finish with a run as well-about 2 miles max)
Cardio-lift days-about 20 min., non lift days-I take a class for an hour, sometimes run a mile too
Inches lost-haven't measured yet0
This discussion has been closed.