Off days

Achrya

Hello all! Just started Nrol4W, did my second stage A workout yesterday, and I had a few questions I'm hoping someone can answer/lend their opinion on.

I was thinking of doing the 30DS on my off days (which would turn it more into a 60 day shred I guess), but I'm afraid that might 'be too much, any thoughts? Right now my plan is job a mile or two on off days, while using Sunday as my rest day, so I'm interested in what kind of work outs others do in between lifts and how intense you feel is too intense (Not that 30ds is super super intense,)

I've done the math with the spread sheet and my maintenance is 1970 for no workouts and 2233 for active, and at the moment I'm eating 1642. Should I go up to no workout maintenance as a base, then add more for weight days, or just stick with what I'm eating and move up on weight days? The proper amount to eat is basically the bane of my existence, because activity levels stump me. If I sit on my butt all day, but do Nrol4W and 30DS 3 days a week each, does that make me moderately active? Very active?

collingmommy

I can't really offer advise on the calories as I'm having issues trying to balance mine right now, but i think u can do cardio or hiit on days off, the book says that Amy weight training/resistance on the days of will be counter productive to the program, jm uses weights in about all of her workouts, i own them all except the hard body, 90 day revolution, and yoga. I do the 6week 6pack on my off days and don't do any thing on sat/sun. There my rest days. Idk how much fat u want to lose, but u could try the banish fat boat metabolism for cardio on of days or if u want a fast workout, u can try the 20 minute kick boxing one. Good luck. (im on workout 5b phase 1 2mar)

Polly758

If your calories setting are working out well for you, I'd say keep them where you have them. Then be sure to eat more on lifting days and then add the cardio workouts to your diary so you can eat more on those days, too.

I have a custom workout for NROL that's 200 calories, so I can just add that to my diary on lifting days. Something like that may make it simpler. Then 30 day shred would be, what, calisthenics? Aerobics?

Achrya

If your calories setting are working out well for you, I'd say keep them where you have them. Then be sure to eat more on lifting days and then add the cardio workouts to your diary so you can eat more on those days, too.

I have a custom workout for NROL that's 200 calories, so I can just add that to my diary on lifting days. Something like that may make it simpler. Then 30 day shred would be, what, calisthenics? Aerobics?

I believe the shred is circuit training (that's how most suggest logging it anyway).

Thanks for the suggestions, they seem like a pretty solid guideline so I think I'll give it a shot. 1642 does seem to work well for me so I was wary of upping my eating on non-weight days.

athenalove46

Hello all! Just started Nrol4W, did my second stage A workout yesterday, and I had a few questions I'm hoping someone can answer/lend their opinion on.

I was thinking of doing the 30DS on my off days (which would turn it more into a 60 day shred I guess), but I'm afraid that might 'be too much, any thoughts? Right now my plan is job a mile or two on off days, while using Sunday as my rest day, so I'm interested in what kind of work outs others do in between lifts and how intense you feel is too intense (Not that 30ds is super super intense,)

I've done the math with the spread sheet and my maintenance is 1970 for no workouts and 2233 for active, and at the moment I'm eating 1642. Should I go up to no workout maintenance as a base, then add more for weight days, or just stick with what I'm eating and move up on weight days? The proper amount to eat is basically the bane of my existence, because activity levels stump me. If I sit on my butt all day, but do Nrol4W and 30DS 3 days a week each, does that make me moderately active? Very active?

I guess my first question would be what is your goal? Are you out to lose weight? Gain muscle? Have you noticed any significant changes while doing the program and eating at 1642 a day?

I would suggest that you go up in your calories and eat at the 1970 as a base, for a few weeks at least. See if eating more will allow you to see more changes. I know that when I eat more, that's when my PRs increase and I start seeing amazing changes. It's so hard to do it, but so worth it to feed your body.

As for your calculations, I would go with workout days would be considered "moderately active" and rest days as "no activity."

Achrya

Hello all! Just started Nrol4W, did my second stage A workout yesterday, and I had a few questions I'm hoping someone can answer/lend their opinion on.

I was thinking of doing the 30DS on my off days (which would turn it more into a 60 day shred I guess), but I'm afraid that might 'be too much, any thoughts? Right now my plan is job a mile or two on off days, while using Sunday as my rest day, so I'm interested in what kind of work outs others do in between lifts and how intense you feel is too intense (Not that 30ds is super super intense,)

I've done the math with the spread sheet and my maintenance is 1970 for no workouts and 2233 for active, and at the moment I'm eating 1642. Should I go up to no workout maintenance as a base, then add more for weight days, or just stick with what I'm eating and move up on weight days? The proper amount to eat is basically the bane of my existence, because activity levels stump me. If I sit on my butt all day, but do Nrol4W and 30DS 3 days a week each, does that make me moderately active? Very active?

I guess my first question would be what is your goal? Are you out to lose weight? Gain muscle? Have you noticed any significant changes while doing the program and eating at 1642 a day?

I would suggest that you go up in your calories and eat at the 1970 as a base, for a few weeks at least. See if eating more will allow you to see more changes. I know that when I eat more, that's when my PRs increase and I start seeing amazing changes. It's so hard to do it, but so worth it to feed your body.

As for your calculations, I would go with workout days would be considered "moderately active" and rest days as "no activity."

My goal is to slim down and have great arms for my future wedding dress. I'm not unhappy with how I look generally but I didn't like how I looked trying dresses on. (the 23lb ticker is just my estimate of what I'd have to lose to be a 6 instead of an 8, I'd stop before then if I hit that goal.) So I guess my goal is inches and muscle gain.

I don't know that I've been at it long enough to see real progress one way or the other, unless sore arms count lol. I'm only on my third work out at stage one. I think I'm going to up my "base" amount a little, and then go up to 2k ish on workout days and give that an few weeks to evaluate. I'm in no hurry, no wedding date set and no dress bought yet, so I'm okay with taking time and doing everything properly.