Daily Chat Thread
Replies
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Oh, Sam, I'm sorry! You've been through enough in 2014. I pray the remainder is peaceful for you! :flowerforyou:Ok it official 2014 needs to just stop right now. So much death and sadness. A colleague lost a student yesterday. She was five years old and already had two heart transplants. I was at my counselor's office with my boys when I got the message and cried all the way home. Nothing in the world makes sense any more.
On a lighter note, finally started reading Supercharged with my down time today, and will be returning to the gym tomorrow.0 -
Manic, for my mornings, I have:
1 Scoop 100% Whey Protein Isolate
1 Scoop Slimfast Powder (to boost the protein intake)
1 Banana
1.5 cup Triple Berry Blend (Blackberries, Raspberries, Blueberries)
1 Cup Unsweetened Almond Milk
Blend all in a Magic Bullet, and voila! Yummo!!
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For breakfast, I eat quick oats with almond milk, peanut butter, and honey. Many weeks, I also have two pieces of bacon.
My AMRAPs sucked yesterday but whatever. I really need some time off.0 -
Give myself a 2/3 this week got all the lifting and running in. Got all the protein and boy does my digestion feel it LOL NSV: 10 minute miles!! 25# DB shoulder presses!! Fell off with the cals twice.
Did stage 1 am raps yesterday, then ran 2.5 miles at 6.0 mph pace, felt awesome. Must have kicked my *kitten* because my legs felt totally dead today and even running slow felt like chore. Even ab work was like, no. Normal?
I apologize - do not remember who said this, thought it was on this thread. Thought someone said they did NROL4W and they didn't lose weight or inches,just stayed the same and they were going to try again the right way. I bring this up because that might be me, too. Don't think I've lost weight or inches. Trainer taking measurements tomorrow - will know for sure then. I'm 5'5" 148 lb 49 yo. Book says 1700 is maintenance and 2000 for workout days. I set cals at 1700 and shoot for 1500, sometimes go over 1500.
Anyway the person who said they did NROL4W wrong, wrong what do you feel you did wrong and what are you going to change the next time around?
Don't worry about it. Most of the people posting in the older threads and around the web said they didn't see much change in their body in stage one and that the body recomp didn't start until stage two or three. After reading the book and all the stages again I think that stage one is supposed to build a foundation for lifting while stages 2-5 are supposed to be fat blasters, stage 6 is the strength gainer, and stage 7 is the quick blast fat killer for the final tighten and tone. I did 2B2 last night and had a revelation about how these workouts are put together. I'm sure it's explained in Supercharged but I did notice a trend. Every workout is set up: compound lift, superset of an upper body and then lower body move, upper body lower body super set again, ab work (which targets upper, lower, then obliques) then back work. At least for the B workout. I didn't go back and break down the A but I think the B workout is always the harder of the two. So what's the point of knowing that? Well I'm one of those people that enjoys things more when I understand the logistics behind it. I'm not going to complain about all the ab work and lunges now that I understand the pattern and purpose. And when I'm done with lifting for women I can (maybe) put together my own routine now that I know how to set one up. SO all of that to say don't stress out. There is a method to the madness and the weight loss will come. Don't chuck the program out the window yet!0 -
Sam: I'm sorry this has been such a tough year for you. Here's hoping that it gets better :flowerforyou:
Manic: For breakfast I have: 1 cup of greek yogurt, 1 scoop of Body Fire's vanilla protein powder, 1 tablespoon of peanut butter, 1 tablespoon mini chocolate chips and a splash of vanilla. I dump the ingredients in a small mason jar and then mix them up when I get to work. Combine that with the high protein coffee in the book ( I use a cup of almond milk because body fire's protein powder is really sweet to me) and I've got 80 grams of protein just for breakfast.
Pudding: When MFP changes my protein I ignore them and the petty and childish parts of me are pleased :laugh:
2B2 is in the books and I am officially halfway through stage 2 :glasses: and the scale number is starting to drop FINALLY. Didn't get my Tabata in last night so I'm going to do it when I go home today. I'm really happy with this program so far.0 -
redlipstick - You got it 100% right!!
I am not following the nutrition info from the book, and I have not lost any weight. If anything, I have gained 3lbs so far, but I feel the same and fit into all my clothes. I am counting on stage 2 coming through
From the FB group FAQ, for ppl looking to lose weight, here's what's suggested.
"Stage 1, Stage 2, Stage 7, Stage 4 (about 16 weeks or so) - Then try the programs in Rachel's book, Drop Two Sizes (8 weeks), and then the program in NROL4 life (12 weeks). Boom - 36 week program.Stages 3,5 and 6 are more strength focused. Stage 6 is focused on developing your strength to do chin-ups so that's a pretty cool program if you want to do that. "0 -
Sam, I'm so sorry to hear that. I hope the rest of your year brings you some calm relief.
Manic, great job on the protein! Eggs, greek yogurt, cottage cheese, and protein powder were my go-to's. There's lots of great ideas from everyone above/previous page
Jo, sorry for your rash troubles. I've never heard of that problem before, Are there any remedies?
Barbell, sorry to hear of your shin, ouch! Hope you have a better day today
Pudding, I tend to go with the pre-workout protein goals. It can be a little too challenging, especially without meat.
Bepee, your morning shake sounds delish!
Redlips, 80g just in breakfast is impressive!
Work was crap yesterday and I just couldn't bring myself to deal with people again so I played hermit instead of going to the gym. However, I surprised both my husband and myself by waking up at 5:15 today for a morning workout! :noway: Who am I?? LOL The key for this sleepy lazy girl is putting my phone clear on the other side of the room, so I can't turn off the alarm in my sleep haha. I hope I can turn this phenomenon into a routine, it's nice to know my w/o is out of the way and I can focus on chores and QT with the hubby after work PLUS the gym is soooooo empty, I pretty much have free reign :bigsmile: 0 -
samntha - you sound like you are at your wit's end! I hope you are attending to sufficient self-care....
manic - yay on your protein! I rarely get more than 80 or 85 g of protein in. And I'm like 6" taller than you! I don't believe it has limited my recomp attempt....dunno, maybe it has, but I don't have anymore calories to eat, so that tends to be where the macro lies at the end of my (deficit) day.
Congrats to all you lady lifters! Look at you....just getting it done!
No lifting for me, today....I have a nice lunch out with a gf who turned 51 on Saturday.0 -
I'm taking the protein intake one day at a time. I am high carb eater. Today might be different.
I am sore from yesterday. Hopefully I'll have the motivation to lift today.
Thanks for the ideas.0 -
Sam, you definitely need a spa weekend. :flowerforyou:
I had watermelon for a snack and it just bumped me up another gram of protein :bigsmile: 88 g for the day. I need to eat protein for breakfast. Eggs ..... they aren't my fave but I can do it.
What do yall have in the am?
Have you tried these? http://www.skinnytaste.com/2009/03/broccoli-and-cheese-mini-egg-omelets-2.html
Very easy to throw together a batch on the weekend, and then easy to reheat in the microwave in the morning for a quick protein with breakfast. I usually have a small bowl of cereal or oatmeal with them.0 -
Don't worry about it. Most of the people posting in the older threads and around the web said they didn't see much change in their body in stage one and that the body recomp didn't start until stage two or three. After reading the book and all the stages again I think that stage one is supposed to build a foundation for lifting while stages 2-5 are supposed to be fat blasters, stage 6 is the strength gainer, and stage 7 is the quick blast fat killer for the final tighten and tone. I did 2B2 last night and had a revelation about how these workouts are put together. I'm sure it's explained in Supercharged but I did notice a trend. Every workout is set up: compound lift, superset of an upper body and then lower body move, upper body lower body super set again, ab work (which targets upper, lower, then obliques) then back work. At least for the B workout. I didn't go back and break down the A but I think the B workout is always the harder of the two. So what's the point of knowing that? Well I'm one of those people that enjoys things more when I understand the logistics behind it. I'm not going to complain about all the ab work and lunges now that I understand the pattern and purpose. And when I'm done with lifting for women I can (maybe) put together my own routine now that I know how to set one up. SO all of that to say don't stress out. There is a method to the madness and the weight loss will come. Don't chuck the program out the window yet!
Thanks for this. I'm only two weeks into stage 1, and my scale has already totally stalled out. I knew going into this that could happen, and keep reminding myself this is about fitness not a number on the scale, but goodness it is already frustrating me. I'll be looking forward to those "fat blaster" stages 0 -
What do yall have in the am?
I think I naturally like a lot of protein so don't really worry about getting enough. My go to breakfast most days of the week is quck cooking steel cut oats, almond milk, cinniamon, frozen blueberries, 1/4 of a banana and Tbls of sliced almonds. Mid moring snack is either 6 oz of lowfat greek yogurt with a little bit of sweenter and berries and 2 Tbls granola or two hard boiled eggs.
The steel cout oats have made all difference in controlling my blood sugar. I buy it in a 40 poung bag. I cook one cup of quick cooking steel cut oats in 2 cups of water for 7 minutes then devide it into 4ths for 4 servings. microwave each serving with the almond milk and add toppings. Quick, easy and I don't waste time thinking what I'll have for breakfast.0 -
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I have a friend doing the same stuff for her scoliosis. My gym LA FItness has everything you're looking for and a hot tub for those stiff sore days. Perhaps you have one in your area. BEst of luck with your therapy. I only pay $20 for single location.
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Actually I am considering LA fitness in my area, right now I'm finding fees of 99$ down and 30$ month.... I'm in between two, one with a pool and one no pool (but a new gym is being built to replace this one right now). I haven't actually been to either one ever so I will be checking them out.0 -
Give myself a 2/3 this week got all the lifting and running in. Got all the protein and boy does my digestion feel it LOL NSV: 10 minute miles!! 25# DB shoulder presses!! Fell off with the cals twice.
Did stage 1 am raps yesterday, then ran 2.5 miles at 6.0 mph pace, felt awesome. Must have kicked my *kitten* because my legs felt totally dead today and even running slow felt like chore. Even ab work was like, no. Normal?
I apologize - do not remember who said this, thought it was on this thread. Thought someone said they did NROL4W and they didn't lose weight or inches,just stayed the same and they were going to try again the right way. I bring this up because that might be me, too. Don't think I've lost weight or inches. Trainer taking measurements tomorrow - will know for sure then. I'm 5'5" 148 lb 49 yo. Book says 1700 is maintenance and 2000 for workout days. I set cals at 1700 and shoot for 1500, sometimes go over 1500.
Anyway the person who said they did NROL4W wrong, wrong what do you feel you did wrong and what are you going to change the next time around?
Don't worry about it. Most of the people posting in the older threads and around the web said they didn't see much change in their body in stage one and that the body recomp didn't start until stage two or three. After reading the book and all the stages again I think that stage one is supposed to build a foundation for lifting while stages 2-5 are supposed to be fat blasters, stage 6 is the strength gainer, and stage 7 is the quick blast fat killer for the final tighten and tone. I did 2B2 last night and had a revelation about how these workouts are put together. I'm sure it's explained in Supercharged but I did notice a trend. Every workout is set up: compound lift, superset of an upper body and then lower body move, upper body lower body super set again, ab work (which targets upper, lower, then obliques) then back work. At least for the B workout. I didn't go back and break down the A but I think the B workout is always the harder of the two. So what's the point of knowing that? Well I'm one of those people that enjoys things more when I understand the logistics behind it. I'm not going to complain about all the ab work and lunges now that I understand the pattern and purpose. And when I'm done with lifting for women I can (maybe) put together my own routine now that I know how to set one up. SO all of that to say don't stress out. There is a method to the madness and the weight loss will come. Don't chuck the program out the window yet!
thank you for posting! this is really quite sensible. and you've taken the time to analyze the program correctly, so helpful! like most of us i want it all now and with weight training there's a longer view. good to know that others have experienced the same thing. sounds like mnsmov is saying the same thing. wondered if there was more i should be doing - not that it matters - since i'm pretty maxed out with 5-6 workouts a week. no time for more than that. really looking forward to stage 2.
mnsmov: liked the recommendation from facebook. will re-assess at the end of stage and see if it makes sense. thanks for posting that.
y'all are awesome!!0 -
I am on a TEAR, today....I just have HAD it with any woman who is a MARTYR, has MARTYR-tendencies that she can't control, is MARTYR-ish. All of it.
If *you* want to be a martyr, by all means, go to town! But then you CANNOT complain about how hard you work, how much you sacrifice, how little sleep you get, WHATEVER. Go be martyr and then stfu already!
Now, since NOBODY here at NROL4W is a martyr, hopefully it is gonna be OKAY that I wrote that!0 -
What do yall have in the am?
I won't be much help lol I have a tea or a coffee in the morning and generally don't have anything else except water until midday-ish. I'm one of those annoying people who just isn't hungry in the morning and prefers biiiig lunches and dinners
However, that said, when I do have breakfast, its either basic bran cereal + berries, bacon & eggs or pancakes (sometimes all 3 one after the other). I'm pretty boring really lol
Our general diet is pretty high in protein anyway, so I don't worry too much - lots of eggs, chicken, lean red meat, nuts etcI am on a TEAR, today....I just have HAD it with any woman who is a MARTYR, has MARTYR-tendencies that she can't control, is MARTYR-ish. All of it.
If *you* want to be a martyr, by all means, go to town! But then you CANNOT complain about how hard you work, how much you sacrifice, how little sleep you get, WHATEVER. Go be martyr and then stfu already!
Now, since NOBODY here at NROL4W is a martyr, hopefully it is gonna be OKAY that I wrote that!
*quietly passes Beeps a vodka* It's only 11am here, but I'm happy to help
:flowerforyou: (if you don't drink vodka, I also have beer, wine and other spirits available, also tea, coffee and hot chocolate :happy: ) 0 -
I'm 100% a beer girl!
Thank you! 0 -
NO martyr here .
GUESS WHAT!!!! 115 g protein today :drinker: but I am over 500 cals (including exercise cals MFP has me set at 1200 and I ate over 1700 today :grumble: )
Lifted first and HIIT 2nd. I could only do 10 minutes today because I had leg workout.
Thanks for the breakfast ideas. DNA, I am pretty much the same way, but I do wake up hungry 2-3 days a week.
Oatmeal and toast (my to go to breakfast) keeps me fuller longer but it lacks protein and I want to get in as much as I can.0 -
A bunch a chatty Cathy's today lol. I love it. You are all awesome.
Ok body recomp in 4W. I can only talk about my experience (recap for the new ladies, sorry to every one else who's heard it a million times.) I didn't really lose that much scale weight (less than 10 lbs over all) but I lost 21 inches and went from a size 14 to a size 8 and eventually a size 6 with the later programs. I ate 300 under maintenance when I was losing lbs and ate at maintenance when I was losing inches and I let good old MFP do the math and set my macros to 45/25/30 ( I like carbs and as a former veg head, it still bugs me eating so much meat, so I stick to chicken and tuna) I eat every three hours out of necessity (hypoglycemic), but it woks to keep my metabolism going throughout the day and I'm NEVER hungry.
Manic, way to go with the protein! you'll be at 100g before you know it. Breakfast smoothies are awesome! also, the great thing about eggs is that there are about 100 ways to cook them, including those cool little omelets you make in a muffin tin, you are bound o find one you like. I actually add protein powder to my oatmeal, but most mornings I make an egg sandwich with 2 eggs, veggies sausage and cheese on whole grain English muffin. I notice that if I get at least 30g of protein in the morning, I stay satisfied longer.
Did my first workout of Supercharged. LOVED it!. I did all level one exercises and it was still a great workout and I killed my intervals. I even got my HR up to 163 without dying lol. I came home, put on my new gym outfit and set off, then got front door parking. It was meant to be a good gym day
HAppy lifting ladies.0 -
Will, thank you and waayyy to go!!!
Manic..congrats on the protein intake!!!
Beeps..lol @ 'beer girl' If I may, is MARTYR some kind of acronym?
Just coming down from my Zumba high...there will no TRX Suspension Training, Hip Hops Abs or Zumba classes this Thursday (sob sob)...but I am so addicted to the high!
Tomorrow I lift!
Lift on fair ladies!! :flowerforyou:0 -
Will lift - I got up early and got to the gym by 5:15, but it was crowded! I go early about once a week, but it has never been busy that early. I waited almost 20 min to do rack dls, I "saved" all the bodyweight parts for tonight(push-ups, planks,and my physical therapy leg lifts).
I was miffed but I had a good workout.
Martyrs are annoying.
I am up for renewal at my gym- it is convenient and with our epic bathroom remodel. It has taken almost four months and counting to redo just a shower. So I have "appreciated " the convenience of the gym shower since January.
Breakfast is usually Greek yogurt at time coffee with protein powder.
But I am thinking about going gluten free- it helps some people with chronic pain, and I haven't tried it yet.
Nrolw helped me develop some back and shoulder muscles, but I didn't lose weight and lost little in inches(really less than an inch off my waist. But it helped me get through a time when I felt betrayed by my body and feeling strong is awesome.0 -
Rant on, Beeps! I have a few women like that in my life.
Manic, great job on the protein!
Pmag, that's an awesome way to look at it.
Sam, I think you will love Supercharged if you enjoyed the first workout. I'm always amazed at your story. I feel like sometimes I'm eating at maintenance when I think I'm in a deficit and I get discouraged. Then I see what people like you can do just eating at maintenance for the most part and it's not as frustrating.
Bepee, you're such a cardio queen(and I mean that in a good way)!
So my 5-year-old is having a minor surgery tomorrow. As someone who works in Surgery, I'm fine. As a mom, I'm freaked out. Add that to TOM approaching, my worries about stress eating....ya, not a great combo. And I won't be able to lift but twice this week.
I need to schedule a massage for next week and just chill. I'll try to do a body weight routine today and get back to the gym on Saturday.0 -
Oh, and breakfast: I skip it and drink coffee with cream and sugar at 8 or 9. My actual eating window is from 11 am- 7pm. If I do eat breakfast it's usually eggs with veggies or just whey with some fruit or with a Kashi cookie. Like others said, if my first meal is high in protein, I do much better through the day.0
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As far as the discussion on body changes, here's my view based upon reading way too many articles regarding fat loss and what has worked for me: Fat loss comes from eating at a deficit or from eating at maintenance and lifting heavy. The latter is a very slow process that can take years (not always- see Sam's story above). Retaining muscle (or building a small amount in newbies) happens when you do progressive load resistance training.
So eat at a (moderate) deficit to create fat loss while lifting heavy to preserve muscle and increase strength if your goal is to lose fat.
Lyle McDonald recommends (and there's a lot of research to back it up) that you take full diet breaks (eating at maintenance) for 10-14 days every so often (usually every few months). The leaner you are, the more often you take them. This helps decrease the adaptive thermogensis response, helps cortisol and leptin levels regulate, gives you a mental break, and makes going to the gym so much more fun(strength levels tend to shoot up when you're not eating in a deficit).0 -
Beeps, rant on my friend. *joins you and dnamouse in a round of cold brews*
Manic, wowza! 115g!!
Sam, those stats are impressive. 21 inches is insane!
Pmagnan, sorry your AM w/o was crowded, I can't even imagine. One thing I do like, is there is a bigger female to male ratio in the mornings than the evenings, for whatever reason. I sometimes make eye contact with them and feel like we have a comradery lol
Barbell, I hope all goes well with your baby's surgery. I'm sure it will, but I can empathize with your concern. A massage sounds perfect, doooo iitttt.
Okay, Dnamouse and Barbell, question for you ladies. I noticed ya'll mentioned you are not big on breakfast. I've just started to skip as well and am doing a 1-9 eating window, which I quite prefer as I also love big dinners and snacks. However, I've just started doing my lifting about 5:30-6:30 in the AM. (2nd day today, woohoo!) My concern is this: if I start my fast at 9pm, lift at 5:30, but still don't eat until 1, am I risking my muscle eating itself? Lol ok, maybe not that dramatic, but I've always read you need a protein heavy meal after your w/o to preserve and help build the muscles you're working. If I go without for another 6-7 hours, am I risking muscle loss? Do I need to break my fast early with say, a protein shake on my lift days?0 -
http://www.bodyrecomposition.com/muscle-gain/pre-vs-post-workout-nutrition-qa.html
http://www.t-nation.com/diet-fat-loss/intermittent-fasting-kills-muscle
WillLift, these don't directly address your question, but there's enough research in there to assume that working out fasted can be somewhat questionable in spite of the fact that it seems to be a trend right now. Not getting any nutrients around the time of lifting appears to be counterproductive. When I workout in the mornings (not very often), I usually drink my coffee immediately before. Then I eat some carbs and protein immediately after. At the very least, I would get some BCAAs to take during and after the workout. If you can do a protein shake or some cottage cheese (contains casein- a very well-absorbed protein) with fruit it would be even better.
But there may be some better research out there that I haven't seen. I don't like eating in the mornings either. It really pushes me into "eat everything" mode and I have a hard time keeping under my cals. It's hard to find a good balance between nutrition and calories sometimes. :ohwell:0 -
WillLift - I will only speak from my own experience....no research to offer....I have been working out fully-fasted (i.e. last food ingested about 7 pm and then I go to the gym and work-out about 11 am the following morning) for about 18 months without any problems....I'm pretty muscle-y! So, nope, I don't think fasted work-outs hurt, at all. Not everybody likes 'em and for 100 years I would have thought, "gosh, if you aren't FUELING your work-out, how can you even HAVE a good work-out????" but I don't believe that, for myself, anymore.
Saturday mornings I do cardio....usually fully-fasted....but, Friday night last week I ate late (TOM), and when I worked out Saturday morning, i did, in fact, have MORE energy, and made it through the class with ease (normally I struggle because my endurance is not that great anymore - price I pay for choosing to lift at the gym rather than cardio at the gym). So, I do think fueling for cardio, for me, has some basis in fact.
I rarely do cardio, though....so, not gonna eat just for THAT. I prefer to keep my calories lower and in-check because I still have bodyfat to lose....
I STILL HAVE BODYFAT TO LOSE.
ugh.
Why did I remind myself of that?!?!?!?!?
Okay - got to get to the gym to LIFT HEAVY THINGS. Bye.0 -
Hello. I just joined this group today. Not sure if this is the right place to post and say hi but here I am saying hi! ::flowerforyou:
I turn 40 this year and figure if I'm to get the body I want the lifting is the way to do it. I do like a bit of cardio though, I love a good sweaty workout :laugh: But looking forward to mixing it up a bit with strength training.
I just started NROLFW this week, did my second workout today. I have been terrified of lifing for such a long time, I don't know what I was so worried about!! It's fab. I'm not following the nutrition bit so far as by looking at the meal plans I eat kind of similar foods anyway. I just need to up my protein a bit now and start taking protein shakes.
I look forward to more lifting and seeing what results I get (and getting stronger!!).0 -
Some dude totally dominated the squat rack the entire time I was working out today. So no squats for me today (my favorite!) I ended up getting there later than my normal time, so I hope that if I'm not late again, it won't be an issue. I feel like too much of a newbie to try to squat without the rack. I subbed the leg press machine at the end since he was still there even after my HIIT. Not the same but didn't know what to do.
What should I do next time? Just ask if I can bust my 2 reps out?0 -
Thanks for the feedback ladies. It seems that there is still conflicting evidence on both sides here. Some say no harm, some say at least take BCAA, some say no BCAA as long as your daily protein is on target, and on and on. It's hard to get a clear picture, especially as most of the fasted w/o data summarizes a fast ending with a w/o and immediately eating afterwards. :shrug:
It may be I continue on unless I find noticeable differences in energy, strength, or muscle. Or I might swig a protein shake only on my lift days, but keep my IF routine otherwise. I need to be better about my protein intake regardless. We'll see how it goes.
Welcome Emma! I'm glad you're loving the workouts, I remember having a similar feeling of 'why didn't I start sooner?' And don't be fooled just yet, you may find you work up a nice good sweat with this too!0
