NRol4W beginning, during, or after progress
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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 -
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 yet
We're almost at the same stage. I did 4A today.
Calories - 1700 and eat back HALF of my workout calories (just in case they are calculated properly)
Lifting days - MWF
Cardio Days - nothing yet - but planning on it
I'll report inches lost (hopefully) at the end of this month.
Quick question, how much does your calories burned calculation come out to for just your NROL4W portion?0 -
stage: Phase 5 (skipped phase 1)
caloric intake: Started with 1300-1500 for phase 2 and 3 but increased to 1600-1900 currently
how many days lifting: 3 mostly but during phase 4 did two weeks with just 2 days bc of work.
cardio how long and how many days: Started with 5 (30-60 min on non lifting days and HIIT or elliptical on lifting days) I have also decreased cardio in the last 4-5 weeks. Now I do 3-4 days a week. HIIT after one workout and 15-20 min jog after another workout. The other 2 days when I dont lift I do 45-60 min spin and/or 30 min outside jog with hills.
inches lost: Not sure about total but about 2 inches in waist and 1-1.5 in hips/butt. I have lost about 6 pounds and can definitely tell a difference in the way my body looks. Arms more defined than ever and look more toned and lean. I would like to lose just a tiny bit more body fat and define legs a little more.0 -
Stage 1- 4A tonight
Caloric Intake: 1300 + exercise calories, range between 1500-1800
Lifting Days - 2/3x a week - with 3 kids sometimes I can't get my weekend workout in.
Cardio Days - 3x - 2 days of spin 45-55 minutes + 1 day run or elliptical or hike
Inches lost- not sure, but lost 5 pounds since March 1 when I started MFP but have been holding steady for about 3-4 weeks. Definitely seeing more definition in arms/legs. Wish I would see more in the belly but I realize that will take time.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 yet
We're almost at the same stage. I did 4A today.
Calories - 1700 and eat back HALF of my workout calories (just in case they are calculated properly)
Lifting days - MWF
Cardio Days - nothing yet - but planning on it
I'll report inches lost (hopefully) at the end of this month.
Quick question, how much does your calories burned calculation come out to for just your NROL4W portion?
My weight lifting cals range from 230-260 including rest times. I just record what I did on this site, but put the calorie burn in as 1 cal so I don't mess with my numbers too much. 0 -
stage: 1, just over 1 month into NROL4W, doing 6B on Friday.
caloric intake: All over the map, but usually between 1500-2000. 2/3 of the time I eat back 50-75% of exercise calories. I am still trying to figure out where I should be with calories. I usually end up eating more on rest days than I do on exercise days due to hunger levels.
how many days lifting: 3x a week, but I had 2 weeks with a PT that left me with intense DOMS, so I had two weeks where I wasn't doing NROL, and only cardio.
cardio how long and how many days: 3-4 times a week, and during the two weeks I wasn't lifting, 4-5 days a week. 45-65min, or 10-15 min HIIT training
inches lost: Not sure, but I think that starting this program actually kick-started my weight loss after a very disappointing March (Only lost 3lbs for the whole month). Also, progress is evident in my current profile picture 0 -
stage
last couple of workouts of stage 3.
caloric intake
NR calculations 1660 (maintenance), plus i eat exercise cals
how many days lifting----3 times a week, life permitting
cardio how long and how many days
barely anything, a bit of HIIT on the bike, some walking
inches lost
haven't measured for a couple of months, but i lost an inch or so at various points around my middle after the first 2 months.0 -
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 40/30/30, and if i dont meet my other goals i make sure i eat 1g protein per lb of lean body mass!0 -
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:
This is FANTASTIC!!! Do you mind if I ask how much weight you lost in that time?0 -
Hi!
Stage 1 - did 5A this morning
Goal caloric intake is 1650 on rest days, and approximately 1850 on lift days (might up a bit as workouts are getting a little longer), up to 2k on cardio days
Lifting 3x/week
(1) day of cardio (treadmill warmup and boot camp class, about 80 minutes total) and if I'm craving cardio, (1) 3-mile walk/jog on a non-lift day
Lost approximately 1.5 inches from my hips and 1 inch from my waist so far.
Great work, ladies!!!0 -
13 lbs and only 3 of those since starting new rules. I'm doing the 300 deficit...most of the time LOL There are days I just NEED those extra calories. Luckily I have some old pants in the back of the closet. My pack-ratishness came in handy. I just finished Stage 2 last night.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:
This is FANTASTIC!!! Do you mind if I ask how much weight you lost in that time?0
