Need Help!
mnsmov15
Posts: 315 Member
Hi Sara and SS,
I am not going anywhere by what I am doing right now and need a nudge in the right direction.
Please help me. Here are my stats.
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5' 4"/131/33/ Don't know bf%
What's your current gross intake of calories, on average? 1500
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 100,160,50
Do you use a food scale and measure everything? Yes
Do you track all of your intake, daily? (Everything?) Yes
Do you take cheat days or days off? No
How much weight have you lost so far and over what time period? Lost 30lbs from 2010-2012 from calorie counting and beginning to run. 2012 and 2013, I worked out more consistently, ate @ 1200 or less and waddled between 127-134
Now, @ 131. Last 2 months, between 129-131
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I work full time at a desk job, and get back home to family, cook and clean everyday.
Workout is 3X cardio running 4-6m 2X ST using 6-10lb weights or circuit training.
I am thinking about getting into more ST with heavy lifting like NROLFW but did not start that yet.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Since January end I am between 129-132
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks!
I am not going anywhere by what I am doing right now and need a nudge in the right direction.
Please help me. Here are my stats.
Provide your stats (height/weight/age/bodyfat% if you know it/etc) 5' 4"/131/33/ Don't know bf%
What's your current gross intake of calories, on average? 1500
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) 100,160,50
Do you use a food scale and measure everything? Yes
Do you track all of your intake, daily? (Everything?) Yes
Do you take cheat days or days off? No
How much weight have you lost so far and over what time period? Lost 30lbs from 2010-2012 from calorie counting and beginning to run. 2012 and 2013, I worked out more consistently, ate @ 1200 or less and waddled between 127-134
Now, @ 131. Last 2 months, between 129-131
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
I work full time at a desk job, and get back home to family, cook and clean everyday.
Workout is 3X cardio running 4-6m 2X ST using 6-10lb weights or circuit training.
I am thinking about getting into more ST with heavy lifting like NROLFW but did not start that yet.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Since January end I am between 129-132
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks!
0
Replies
-
Sorry - missed this at first. Will respond soon.0
-
bump
Here's the last 2 week stats.
week 1 worked out 5 days a week.
2/24 1429 131.2
2/25 1408 131.8
2/26 1348 131.8
2/27 1449 132.8
2/28 1438 132
3/01 1479 129.8
3/02 1605 129.8
AVG : 1450 131.3lb
Week 2 - worked out only 1 day this week
3/3 1512 131.8
3/4 1558 130.6
3/5 1475 130.4
3/6 1574 131
3/7 1543 130.6
3/8 1593 129
3/9 1636 130.4
AVG: 1555 130.50 -
bump0
-
Tagging this one.0
-
48hr bump :flowerforyou:0
-
A few things to note:
I'd set your intake as follows:
1400 kcals
120 carbohydrate
50 fat
115 protein
And check back with us in two weeks.
You should look into getting on a resistance training program. NROLFW is a good choice but you should start sooner rather than later. Chances are good that current resistance training you are doing is not going to be sufficient to promote/build muscle and given your current weight (you are already at a reasonable weight for your height) this is increasingly important.0 -
Thanks SS!
I reduced cardio and started lifting heavy in the last 2 weeks. I will continue focus on NROLFW from coming week (When I get the book). Can I still continue 3X cardio running and 2X ST?
Will update intake goals and get back to you by March end. And I am assuming I eat 1400 everyday, without eating any exercise calories. Correct?0 -
Correct0
-
Ok. Please go ahead and lock the thread
Will PM you and Sara in 2 weeks.0 -
Hi Sara and SS,
I am back with an update.
Week 1. Started NROLFW Did that 2X and 30 mins cardio 3X
3/15 1404 131.8
3/16 1395 132
3/17 1383 132.4
3/18 1405 132
3/19 1433 131.8
3/20 1393 130
3/21 1401 130.6
3/22 1353 130.2
Week 2
This is TOM week. I did NROLFW 3X and nothing on the other 2 days. Saturday 30 mins ice skating class, but nothing other than that.
3/23 1515 132
3/24 1441 131.2
3/25 1378 131.2
3/26 1395 132.4
3/27 1319 133.2
3/28 1400 132.6
3/29 1399 132
3/30 1450 132.6
3/31 This morning I was 133.2
I like NROLFW, I have been improving with weights every workout, and it leaves me little sore the next day. From this week onwards I will get back to at least 30mins running on non lifting days.
I wanted a little better results, but with TOM in the mix, I don't know how to interpret this.
Where do I go from here?0 -
The lifting may also be messing with water weight as you retain glycogen/water for muscle repair. Can you stick to the intake level (and planned activity level) for another week and check back with us then.0
-
Will do. Thanks!0
-
Hi, I am back again
This past week, I did run 2X and NROLFW 3X. Had a bit more than my share of fun food and cake over the weekend for my daughter's birthday, but managed not to go over too much.
3/30 1450 132.6
3/31 1413 133.2
4/01 1423 133.2
4/02 1405 133
4/03 1395 132.4
4/04 1268 130.4
4/05 1515 131
4/06 1372 132
And today, 4/7 1310 -
Thanks for the update. We will get back to you as soon as SideSteel and I have had a chance to chat.0
-
Thanks! Really appreciate it.
This morning I was back to 130.40 -
bump0
-
Updates
Continuing with NROLFW and running.
4/08 130.4
4/09 131.8
4/10 131.8
4/11 1310 -
We will hopefully get to this thread tomorrow if we get a chance to catch up.0
-
bump
0 -
Following, since we are buddies, and in the same boat 0
-
Update so far.
I see changes in my measurements, and I am making progress in my NROLFW workouts. But no changes at all in weight. Trying not to get discouraged.
Is running 4m * 2X on my non lifting days counter productive? Do I need to rest/recover more? Lot of NROLFW group friends are not doing anything on non lifting days suggesting they need to recover. I feel working out 5 days is good for me though I find tired some days during my run - Hoping it would be a matter of time when I get used to it.
I know you both are busy. Please get to this when you get a chance.
4/08 130.4
4/09 131.8
4/10 131.8
4/11 131
4/12 132.6
4/13 132.2
4/14 132.4
4/15 133
4/16 132.80 -
bump 0
-
bump !0
-
Do you have non-weight loss goals re cardio? For example, wanting to run a 10k etc?0
-
Hi Sara,
Not much. I already run upto 10k. Although I have been running only 4m 2X with lifting.0 -
bump for interesting read.0
-
bump0
-
keep in mind that if your weight isn't changing but your measurements are, your body composition is changing by adding muscle and losing fat.
This is a very good thing, far more important to your performance than the number on a scale I would think.0 -
4/17 132.8
4/18 132
4/19 131
4/20 132.2
4/21 133.4
4/22 133
4/23 132.2
4/24 132.2
4/25 132.6
4/26 133
I did not workout on non lifting days this past week. And felt that I have more energy during my lifts and was able to progress too. Also did not stay close to my carb range. Went over mostly. I am mostly disappointed now that I might never see 120s , let alone 123
I will finish NROLFW Stage 1 in another week. I was hoping any water weight due to lifting should have gone by now. - I am taking measurements and see changes a bit.0 -
Do you have an HRM that tracks steps?
I'm asking because at this point we would be inclined to suggest a slight bump in activity rather than reducing your calorie intake from where it currently is. Tracking your steps can help as a metric to monitor overall activity. If you don't have one, it's not necessary to go out an buy one, but if you do have one we would be curious as to where you end up on average for daily steps.
As an alternative, can you add another cardio session to your current training. Your previous reply indicated 2/week in addition to weight training, can you step that up to 3/week and make efforts to increase your daily activity while not formally training?
Let me know if you can implement this and report back in 1 week.0
