10-week challenge
Beeps2011
Posts: 12,158 Member
Hi!
I'll post this for members of this group who want to *add* to their NROL4W experience.
For me, I'd like to lose 10 lbs. by end of June, 2012. That's a 10-week challenge (for me) right there!
For you, it might be a fat loss that you are seeking. Perhaps it is a "cleaner diet" challenge.
Why not post here, what your *self-designed* challenge is, and we, as a sub-group, can support each other as we mark off the next 10 weeks of the 2012 calendar.
I'll post this for members of this group who want to *add* to their NROL4W experience.
For me, I'd like to lose 10 lbs. by end of June, 2012. That's a 10-week challenge (for me) right there!
For you, it might be a fat loss that you are seeking. Perhaps it is a "cleaner diet" challenge.
Why not post here, what your *self-designed* challenge is, and we, as a sub-group, can support each other as we mark off the next 10 weeks of the 2012 calendar.
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Replies
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To aim for success at this 10-week challenge, I will:
1. zig-zag my daily calories;
2. reduce my weekly calories by 1,400 (an average of 200 per day, but it might be 400 on some days and 0 on other days); and
3. reduce my celebration meals to 2 x per week - and tighten up any other "treats" (i.e. eliminate, if possible).
Wish me luck!!0 -
I'm not sure what I want to accomplish in ten weeks. I AM wanting to reduce body fat. I'm currently at 26.7 %. Eventually I'd like to be more like 20, or even 19%. That would put me around 145-147. Currently I'm 157.2. It has been coming down since I started lifting; it's just really slow. I'm not sure how I can amp that up while doing NROL4W.0
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I really would like to lose a total of 15 pounds but I will shoot for half of that.
Goal: 7-8 pound loss
1. increase my cardio (haven't been doing as much since I started heavy lifting)
2. DEcrease calories on non lifting days by 200
3. eliminate sweets as much as possible. Eat sugar free fudgesicles instead :bigsmile:0 -
I want to have what I consider "burly shoulders" but I don't know how to quantify that lol0
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Beeps I'm copying your format
To aim for success at this 10-week challenge, I will:
1. reduce my daily calories to 1800
2. reign in my weekend eating - it can get out of control on carbs.
3. Take my rest weeks when needed - this is hard for me.0 -
My goal is to get to 30.9% body fat (I'm currently 35.9%).
Failing that, a loss of 7lbs will do!0 -
Great idea, Beeps! In the next ten weeks I will attempt to:
1) Do more HIIT and cardio in general (walking more as the weather gets nice, steady-state and HIIT cardio workouts on non-lifting days)
2) Increase protein consumption
3) Decrease frequency and amount of treat foods (though Sunday is my birthday, and girl will want some cake)
...I don't think I will set an exact bodyfat % goal for the ten weeks, but I would like to lose 6-8 lbs.0 -
In 10 weeks, I'd like to finish Stage 1, and maybe Stage 2, if I stay on a schedule of lifting 3x/week.
I'd also like to lose 10 lb. or comfortably fit into a pair of Levis Size 14 jeans, fresh out of the dryer.0 -
I'll join this challenge!
I also have 10 lbs. I'd like to lose, so I'll be cutting down to 1600 calories. I don't know if this will get me the 10 lb. loss, but I won't complain about any loss.
I also need to cut out my Diet Cokes. :sad: I don't want to, but I have to, so I'll be weaning myself off them.:ohwell:0 -
I really would like to lose a total of 15 pounds but I will shoot for half of that.
Goal: 7-8 pound loss
1. increase my cardio (haven't been doing as much since I started heavy lifting)
2. DEcrease calories on non lifting days by 200
3. eliminate sweets as much as possible. Eat sugar free fudgesicles instead :bigsmile:
#1 completed . I didn't wanna though. Sore from yesterday lifting.
#2 and #3 we'll see. Today is son's 17th birthday.0 -
I would like to stay consistent with my diet and exercise for the next 10 weeks. I assume some weight loss will happen as a result. So I am going to:
1. Log food intake every day.
2. Keep weekly food intake at or below 10500 (that's 1500 a day X 7)
3. NROLW at least 2x a week, walk 30 minutes at least 2x a week.0 -
This sounds like a great idea. My goals is to lose 10# or BF%. I'm not sure what a reasonable goal is for BF% but I think I'll recognize it if I get there.
1. Be more consistent with NROL4W
2. Increase my cardio training
3. Cut my sodium intake (I eat out too much, need to start packing my lunch)0 -
I'm in! For the next 10 weeks I will:
Continue current regimen of 3 days strength,1 yoga, 2 cardio.
Continue to eat 1800 and possibly up to 2000 on hard workout days
Drink more water. Really fall short on this. I drink coffee in the morning and then very little the rest of the day.
My hope is: move closer to pre-pregnancy (that baby will be 4! in November) weight of 127. Drop BF% which based on online calculator currently 27%. Would like this to be closer to low 20's. Will try to get caliper done to assess then reassess but at least I know starting measurements. Yea new goal setting:happy:0 -
I think I'll try and kick off this challenge with today being a lower-calorie day. I know we are having a bit of a spontaneous "party" tomorrow evening, at our house, so that would make tomorrow (likely) a higher-calorie day.
I'll try and do a *normal* calorie day on Sunday.
And then I'll really PLAY with the zig-zagging thing starting on Monday.0 -
Just started the program but here are my personal goals:
1. Eat more beans.
2. Go to bed at a decent hour (by 11 pm)
3. Give up the sugar cereal. It's been 5 days where I've only had a cup a day which is down from 3 cups a day. I'd love to give it up completely!0 -
wth, mstawnya, is that picture YOUR ABS???????????
If so, holy crikey, woman, you have an AWESOME PHYSIQUE!!
Sheesh....good for you.
Hmmmmmmmmmmmm, it's probably asking A LOT of myself to try and get YOUR abs on MY body during this 10-week-challenge, huh??????????
Wowzers!0 -
wth, mstawnya, is that picture YOUR ABS???????????
If so, holy crikey, woman, you have an AWESOME PHYSIQUE!!
Sheesh....good for you.
Hmmmmmmmmmmmm, it's probably asking A LOT of myself to try and get YOUR abs on MY body during this 10-week-challenge, huh??????????
Wowzers!
Um, you just made my year! Yep, my abs (in the morning, after peeing, pre-food & water). They have a nice lil layer of mommy skin (I have 3 daughters), but they are getting better with time. My lower half is another story.....Hoping this New Rules stuff will help with all that. 0 -
Okay, I'm doing a lower calorie day, today....no matter how I slice it, I HAVE body fat to lose - and I really want to focus on that (and lifting heavy), so nutrition just has to be absolutely perfect for these 10 weeks, I think. I used to feel that I could cheat a little here and cheat a little there, but the truth is - then I do NOT get what I 'really want' because I can see the layer of fat that is hiding my generous muscles!!0
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I'd like to join this! Hopefully its okay if I'm a couple days late getting in....
In the next 10 weeks my basic goals are to lose weight and body fat. I'd like to go for 10 lbs, I'm not really sure what to expect for body fat as this is the first time I've tracked it but my start is 25.6%. My plan is to be diligent with my logging and I've adjusted my setting to 1700 calories a day plus eating back exercise calories (this method just works better for me than eating level calories every day).
I've really been struggling with the little cheats as well. It was fine when I was eating low cal but I've more or less figured out that it is ruining my deficit on the higher calorie diet to the point where I fear I'm actually starting to legitimately gain weight. I really have to be strict about my portions and little bites of things here and there.0 -
alright here are my goals for the next 10 weeks.
i just started and am doing the program 2 days per week and body pump the 3rd day each week.
goal #1 - drop to 20% body fat. currently at 21.8%
goal #2 - complete stage 1 and start stage 2
goal #3 - become consistent in doing cardio on off days (with different forms: swimming, running, elliptical)0 -
Yesterday and today was NOT a good day. :sad: Son's bday was Friday. We celebrated yesterday and then today we had a church dinner. In the deep South of Mississippi, the black ladies know how to cook! OH MY WORD! The food was delicious. Every vegetable had a big ol' ham hock in it.
Yesterday I lifted so I didn't have to decrease my calories. We had chinese food and not sure if I calculated correctly. Today I think I have stayed in my calorie range. Still have supper to eat.
Monday is a new day ........0 -
I am totally in for this challenge!
My first goal will be to lower my body fat % to 20% (or below?!)... Pretty sure I'm currently hovering somewhere between 22-24%.
My 2nd goal will be to lose 10 lbs - but since I know I dont always lose very steadily, I will be happy to lose 5.
My 3rd goal is to really focus on eating "clean". I am going to aim for 100% clean during the week and around 80% on the weekends.0 -
Yesteday's lower calorie day went well. I did have a grumbly tummy (very) early this morning, but I think that will simmer down by about day 3 or 5. Today is a heavy lifting day, so I'm going to make sure I get in all my protein, for sure.
So far, so good. Day 1 down, 69 (or so??) more to go!.0 -
I totally want in!!!!
I'm just starting NROLW, week 1 down, 2nd week starting. Hubby is doing it with me (yay for him - he's terrified of the gym!)
My goals:
1. Lose 10lbs by the end of June
2. Firm up my baby apron so I can wear a bathing suit on vacation (I leave 7/9/12!)
3. Eat clean 80% of the time
4. Comfortably into my size 8 jeans!!!!!!
To do this, I'm going to do at least 30 minutes of cardio on all non-lifting days. On the days where I haven't hit muscle failure the day before, I will do more intense cardio (ie, elliptical). I will eat clean at least 80% of the time (but, sorry, I can't afford all the free range stuff and I love my protein shakes). On non-lifting days, I will stick to 1500 calories, with 150g protein. On lifting days, I will stick to 1700 calories, with 165-175 grams of protein.
WE GOT THIS GIRLS!0 -
I totally want in!!!!
I'm just starting NROLW, week 1 down, 2nd week starting. Hubby is doing it with me (yay for him - he's terrified of the gym!)
My goals:
1. Lose 10lbs by the end of June
2. Firm up my baby apron so I can wear a bathing suit on vacation (I leave 7/9/12!)
3. Eat clean 80% of the time
4. Comfortably into my size 8 jeans!!!!!!
To do this, I'm going to do at least 30 minutes of cardio on all non-lifting days. On the days where I haven't hit muscle failure the day before, I will do more intense cardio (ie, elliptical). I will eat clean at least 80% of the time (but, sorry, I can't afford all the free range stuff and I love my protein shakes). On non-lifting days, I will stick to 1500 calories, with 150g protein. On lifting days, I will stick to 1700 calories, with 165-175 grams of protein.
WE GOT THIS GIRLS!
I really like your plan! I may "copy" it. :flowerforyou:0 -
Not off to a good start. Saturday and Sunday I was starving all day. I didn't eat crappy stuff (except for a few cookies), but just ate a lot. I'm hoping I didn't do too much damage. I was within my cals on Satruday, but I never log Sundays and that's my real rest day, so not sure how it came out. Back on track today and going to be at 1800 the rest of the week.0
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I've been thinking about what my goals should be, and I think my goal is to just keep doing what I'm doing. I've already made mega changes in the past couple of months. So far they have been working. Sure I'd like it to be a little faster, but hey, progress is progress.
Oh, I do have one goal. That is to eat at least three servings of fruits and/or veg a day. I guess I'm going to have to break down and go to the grocery if I expect to make that goal.0 -
manic - I think those are achievable goals....good for you!
jen - I'm cool if the "official" start date is today....for whatever reason, Mondays always make for good FRESH START days!
In any event, 10 weeks basically brings us to June 30/July 1st.
So, how is everyone else doing in week one??
(I also joined a "thermometer jeans" challenge....MANY weeks ago - which was only supposed to be 8 weeks to get into smaller jeans. Fail for me. But, I'll add that in here....I'm hoping to be in those smaller jeans in 4 weeks time - 8 weeks TOPS!)0 -
On a good note, I keep getting comments from co-workers on how it looks like I've been losing weight. I havent' really lost anything since starting new rules 7 weeks ago. Must mean my body is changing, even if I'm not seeing it too much.0
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I'd like join in. I'm not looking to lose weight,just get stronger.
My goals:
1) Drink more water
2) Stop nibbling on foods that I shouldn't
3) Have one cheat meal per week...not the whole weekend!!!
I haven't stepped on the scale,I've been going by how my jeans fit. So far so good! But I need to hold myself accountable,because I know how easy it is for me to lose control on my eating!
Good luck ladies!:flowerforyou:0
