I lifted yesterday and I'm lifting again tonight. I want my 2/3

Nevermind. If my quads had a face, they'd look like this :noway:

I tried. I ended up going for a run. I can run with broken legs.

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Nevermind. If my quads had a face, they'd look like this :noway:

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I'm sorry but this cracked me up, I've been there, I know this felling well. But I needed the laugh.
I got up early and dragged my oldest son with me & spent an hr at the mechanic to find out I got a crappy battery last month with was a big relief. I was expecting having to get a new starter & I was going to walk the 2 miles home with my son & walk back when it was done, seemed like a good chance to get him active & away from the games. But 2hrs after we left home we headed but with a new battery & still made it to Christmas in July & then school shopping. I got no exercise today & my diet was mostly a slice of a little frozen pizza I took from my son & a small bag a jelly beans we shared. Tomorrow will be better.

As a side note don't get a car battery from Walmart even if that's the closest place to you when your car dies, apparently they suck, but we all already knew this.

Dna I sympathize with the minecraft I have 2 11yr olds in my house (my nephew lives with us) and this is all the time, if they're not playing they are watching video of someone else playing. And why do they have to yell everything thing that they do.:grumble:

dna, that stinks. I'd never wear something like that either. I had a small separation from my 3 pregnancies (the youngest was 10lbs 7oz when she was born), but blessedly it has improved from all the core work. Hopefully you can see good results with the new program.

Ali, I hate it when things like that happen. All we can do is try to just roll with it.

pmag, I read an interesting article on Alan Aragon's site about glycemic index just yesterday: http://alanaragon.com/glycemic-index
I personally think it's always good to moderate foods that are sugary and processed (high GI), but he does raise some interesting questions if you can muddle through the lingo. I hope you are feeling better!

runz, I am the opposite. I cannot do cardio with soreness, but if I warm up and start lifting, I feel better. But quad soreness is the worst.

Beeps, love the dress! And you look amazing as always!

I got my lifting in yesterday. It was the "B" workout. I don't feel it as much as the other two. I added in some plank with pull-downs, tricep kickbacks, and hanging leg raises. I also am considering switching my core exercises to the beginning of the workout instead of the end. I feel like that "activates" my entire body or gets it warmed up better (if that makes sense). I also have trouble doing planks at the end of the workout when my arms and shoulders are already tired.

Hi everyone. I started stage 3 this morning and had the usual issues with the new moves that people talk about in the stage 3 thread. Question...is it reasonable to substitute the BMW (and the HIIT in stage 2/4) with a high impact zumba class 2-3 times a week in between NROL days? 3a takes so long and I am doing the zumba anyway for fun and calorie burn. What do you think?

*My opinion* The BWM and HIIT are quick. Tough yes, but quick. If they are a challenge to you, you should tackle them, I'd only skip them to save time if they were easy and not worth my time. You can get a BWM done in 2 minutes, It's not a big deal.

HIIT is longer, yes. But it's still not that long. I too was pushed for time and instead used the HIIT as my warm up and then went on to the lifts. Do what works for you, but just make sure you aren't making excuses.

Zumba is NOT my thing so I won't comment on it.

Hi everyone. I started stage 3 this morning and had the usual issues with the new moves that people talk about in the stage 3 thread. Question...is it reasonable to substitute the BMW (and the HIIT in stage 2/4) with a high impact zumba class 2-3 times a week in between NROL days? 3a takes so long and I am doing the zumba anyway for fun and calorie burn. What do you think?

While the BWM is tortrue, do it! If you don't have time to do it same day, fine, but do it. It's more than cardio, it's strength and endurance building too. Now I'm a zumba queen, and still hope to become an instructor. Will I skip hit and say,"well, I'm doing zumba tomorrow." YES, should I, NO. REally the intervals as he lays them out are ten minutes. just get it done. It's set up that way for a reason, go with it, and then do the zumba anyway because it's hella fun.

Hey all I'm back in the gym- some lifts are better than others but I'm not giving up because I love lifting.

I can sympathize with the mine craft phenomena- my daughter is addicted

Beeps, 3 days of lifting is totally respectable :flowerforyou:

I Googled the "tube" and couldn't find anything :laugh: I guess it's like a belt to help bring the abdominal muscles back together?

Today, I lift.

Pmag, nothing wrong with deloading. It's refreshing and it's still progress.

Ain't got a clue about mine craft. It's a game. That's all I know :laugh:

I went grocery shopping yesterday and totally forgot to buy vegetables :noway: We have lots and lots of fruit. Oh, well :ohwell:

I met all of my goals for last week. I was 500 below on my total calories, got 31% protein, I lifted 3 X, and logged every bite to the best of my ability.
My goals for this week:
1. Log every bite.
2. Above 30% protein
3. Less than 1900 cals/day
4. Lift 3 X
5. Drink 72 oz water daily
6. Walk more!

1. Met
2. Nope- only 29%
3. Met
4. Met
5. Met
6. Yes
7. I was not in bed by 11 at all....

Goals for this week:
1. Log every bite
2. Protein above 30%
3. 1900 cals/day
4. Lift 3X
5. HIIT 2X
6. 72 oz water/day
7. In bed by 11 or 8 hours sleep

Beeps I was crying about my pull-ups last night too. I was up to 6 consecutive now one at a time.. It's all ok.
I am happy to be back to exercising- I swam this am.

Thanks for the reference bb- I enjoyed reading it and checking out Alan aragons site.

Runza- I ve deloaded a lot for the past three weeks.

I went to a paleo restaurant just for kicks and ate a yummy dessert called paleo parfait. Raspberries/cashew ice Creme and Oreo cookie bits. I was only over 300 cals for the day. They have amazing choices for gluten free, lactose free, humanely raised meat, etc. cashew Creme is lactose free but is sooo creamy.

DNA- back to school???
You don't have to post your pics just use them for yourself.

I don't do the complexes ( they are added on after lifting in supercharged- one is four different exercises for thirty seconds each with little rest. It is too hard in my busy gym. I know I should do them just like hiit or BWM.)

Checking in. 90% adherence to my plan:

To meet my goals, my plan this week:
1. 3 days of lifting.
2. 2 days of HIIT cardio.
3. 1650 cals on non-lifting days, 1880 cals on lifting days. This averages to TDEE-14%.
4. 26% of cals should be from protein
5. 6 cups of water daily
6. 3 days consisting of 20 mins of stretching
7. No eating after 8 pm.
8. Eat 3 servings of vegetables daily.

1. Check
2. Check
3. Check
4. Check(ish). Made 25% but ok with that.
5. Check
6. Check
7. Check
8. No. Only managed 4 days.

I'm down 1 lb this week :drinker:. Haven't seen this weight in a year and a half! :bigsmile:

I am EXHAUSTED. Yesterday I had a party for my daughter's 4th birthday. I'm sure I don't have to tell you how much work went into that. Wish I could say I didn't partake of all the goodies after having such a great weigh in, but alas, I'd be lying. I ate ALL the food including cake and several cups of ice cream. I tried my best to log my food but it was all a guess since I weighed nothing. Surprised that my weight didn't budge when I checked again this morning. I think all the running around and preparation burned off all the extra calories.

Anyway, there is a tub of ice cream and a small piece of cake in my fridge that I WILL be finishing this week. Going to try real hard to fit them into my macros.

Hey eVerybody it's been forever since I posted in this thread, so many posts to catch up on, will do so later.

Beeps walking is awesome great that you have a walking partner makes a big difference, been trying to walk the dog more often and for longer, have the younger child bought in at least twice a week.

Jamaican that's so great, congrats and eat some cake for ^me!

Barbell hear you on the heat the air conditioning in the free weight section of my gym went on the fritz, it was like 95 deg in there tonight talk about a hot sweaty date with the weights! Def harder to keep moving quickly.

DNA your season is opposite, wow. I'll be jealous when winter returns and you are basking in the sun!

Finishing stage 4 this week couple victories not looking forward to stage 5 but I'll get through it.

Lift on ladies )

I'm liking Stage 5. I snatched 25 lbs today!

Good morning all!!

I fully expected to get in here yesterday and chat it up with y'all but work had other plans. I had 3 1.5 hr conference calls! 3!!!! But yesterday was a good day because I LIFTED for the first time in 2.5 wks!!!! OMG it felt so freaking good! And my kneed didn't bother me one little bit. My shoulder was a bit stiff last night, all motion related. I did only about 3/4 of my prs on everything but I was so happy to do 95lb deads I nearly cried. I could have gone up easily but I decided before I went in that I wasn't going to add that stress to my shoulder. The rest were machine - legs curls and back and leg extensions, decline leg presses, and seated calf presses. YEA!!!!

Congrats on those snatches Runz! I liked Stage 5 too.

Hiya Sunshine! I just came back to this thread last week too.

Jamaicanlady, that's how I get my protein too. Meat - mostly chicken, though I LOVE a grilled ribeye and Costco has the best steaks!! I love fish, salmon, tilapia, hake and cod - actually almost any kind. And I eat Greek yogurt. That's where a majority of my protein comes from. But, you have to have enough cals to be able to eat enough protein. There was a woman on the boards this week saying she couldn't ever make protein macros who was eating only 900-1000 cals daily and eating cookies and ice cream daily and wondering why she couldn't make protein macros. Um.... I know why!
Happy Birthday to your daughter! Good for you for enjoying the results of your hard work!!

I have been getting off the subway 2 stops early so I can walk to the office. We recently moved downtown (from Times Square to the Seaport). Uptown, I walked to and from the office and got an extra mile of walking each day because of it. Down here, the stop in only 2 short blocks from my office, so I was way down on my walking mileage. The stop I'm using now gets me back to the extra mile daily and I always have the option of using the closer stop if I'm running late.

So my goals this week were pretty good!

My goals are:

1. Make and go to ortho for my shoulder (or osteo if necessary) - appt. made
2. Eat healthier options - food choices were generally better but a big fail on Saturday (b'day/anniversary party for friends)
3. Hit macros - I was over by a couple of cals a couple of days but even there macros were pretty good
4. Honest logging - 6/7 ain't bad.

Same goals for this week. Adding a 5th of getting to the gym 3x this week.

So since I'm NOT doing upper body, I have to figure out different routines for lower body. I think I might do bodyweight tomorrow, BWM-style.

Hello New Rules Ladies!

I am a newbie to the program. On the 3rd week of Stage 1. Reading the book has given me a new perspective on how I want to change my body and lifestyle! I love the mindset of becoming stronger instead of 'losing weight'. I want to gain muscle and confidence! And I already feel like it's working.

Question... I find it impractical for me to complete an entire workout in one day, except for when I have time on the weekends. Currently I'm completing the first two set of exercises (e.g. squats, dumbbell shoulder presses, lat pull downs) on Tues, then the rest of the exercises for that workout (e.g. lunges, swiss ball crunches) on Wednesday. Then one day of rest, and the same breakdown for the Workout A for two subsequent days, one day of rest, and then a full Workout B.

Does anyone break up the workouts like this and still have positive results?