Daily Chat Thread
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Well said Beeps!! :drinker:0
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Really agree with what everyone has said. This program is not a quick fix. As I posted I am done with it now and can really see the difference from where I started but it has taken some time to get there. It is hard when you see people with their dramatic results and weight loss, but we must remember that the best and most lasting change is also usually the slowest. What I love about this program is the progress you can see by sticking with it in terms of how heavy your are lifting, your comfort with these compound moves, how your clothes are fitting, overall firmness and definition of muscles etc etc. It has really whet my appetite for continuing with strength training and continuing to mix it up and not being afraid to lift really heavy weights and doing more full body things like chinups, pullups, pushups, squats and deadlifts which I never did before.0
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Agreed Beeps. It's taken me 12 weeks to loose 12 lbs, but only 2 since starting heavy lifting. nothing miraculous there. I started NROL because strength and health are the goal not the number on the scale. I know the dividends will pay off at the end. Keep on trucking ladies.
I was doing my pictures once per month (before I lost them) and there is a difference now that I finished stage 1, but even better is when others see the difference. :bigsmile:0 -
Totally random thought: I just found out that our friend Dan in on the cover of New rules of Lifting (for men) I didn't even realize it because I couldn't see his face. Small world. He's an outrageous PT (one of those $200/hr guys working with celebs in the city) and he even recommends the program. Go US!!0
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Can one increase their metabolic rate at 50 years old? Let's hope so and keep lifting heavy!
I think our pal missmaggie has proven that!
Samantha who's this Dan?0 -
Hey everyone, I've been trying to figure some things out and had to change some things up in the program so I haven't posted in a while.
I've been struggling with eating the right amount- too much or too little? I finished Stage 2 a wreck. I couldn't finish the final workout, my sleep was suffering, my heartrate was elevated and wasn't coming down. I clearly needed to take a break and focus on resting or risk hurting my body further.
So I focused on my rest and nutrition and got a BMF. I found out that my maintenance is about 300-500 more than the NROL calculations which explains a lot. So, this week I've been working on eating even MORE and I'm doing Stage 1 again with some modifications. I don't know at this point if I'll want to finish the stages or try to move on to something else like Starting Strength. I just know I couldn't face Stage 3 and all that single leg work at this point.
Even though I haven't participated in the conversation, I've been following the thread. Glad to see so many still here and supporting each other.0 -
Today was the first day I switched my macros to 40/30/30 and I totally hit them! I haven't closely read the chapter on how to calculate the best number of calories, so for the moment I'm still set at losing 1/2 lb a week, which is about 250 cal under what MFP thinks is my maintenance calories. I think NRoL says that's okay, at least sort of. I'll go back and read that soon.
Anyway, when I saw that I was supposed to get 125g protein, I wasn't sure I could make it, but I almost hit 150! Thank you, beef roast
Tomorrow will be my first day doing Stage 1, workout B. I was hoping to do my workouts in the morning when there are more women and retirees in the weight room, but I won't be able to get there until 4pm tomorrow. Hopefully it won't be too crowded with meatheads yet by then.0 -
Hey everyone, I've been trying to figure some things out and had to change some things up in the program so I haven't posted in a while.
I've been struggling with eating the right amount- too much or too little? I finished Stage 2 a wreck. I couldn't finish the final workout, my sleep was suffering, my heartrate was elevated and wasn't coming down. I clearly needed to take a break and focus on resting or risk hurting my body further.
So I focused on my rest and nutrition and got a BMF. I found out that my maintenance is about 300-500 more than the NROL calculations which explains a lot. So, this week I've been working on eating even MORE and I'm doing Stage 1 again with some modifications. I don't know at this point if I'll want to finish the stages or try to move on to something else like Starting Strength. I just know I couldn't face Stage 3 and all that single leg work at this point.
Even though I haven't participated in the conversation, I've been following the thread. Glad to see so many still here and supporting each other.
Sorry to hear that Jamk, but glad you are listening to your body. I feel like that sometimes when i overtrain and overwork, sleep becomes bad.
Hope your new calorie levels give you what you need. Had you been feeling hungry before, wanting to eat more than you were? Always best to listen to your body.
Instead of redoing the whole of stage 1, why not just do the 2nd half, with the fewer reps? Stage 2 is a b-tch, i'm just finishing up now. Missing the big moves of stage 1!!
Good luck xx0 -
Jamk - Good to see you here! :flowerforyou:
Amy - hope things at the gym work out for you!
Just finished my second Stage 3 Workout B, and managed to get the HIIT in again.
After reading Beep's picture story, I decided to do measurements, cause the scale just hasn't really moved for me. And I'm down a half inch on four different measurements - bust, waist, hips and thigh. So that was encouraging.
Happy Hump Day everyone.0 -
Jamk - so sorry you were struggling so much, but glad you were able to get things figured out. Have you looked into Strong LIfts 5x5? My husband and son are doing that one now and I've really considered switching to that myself, but have committed to finishing new rules. Although I'm still in Stage 1, we'll see how I feel when I get to Stage 2. I really like the bigger lifts better, and the idea of getting stronger.
I think my maintenance is higher than what the book says also. When I was using my BMF I was always around 2400 on exercise days and the book calculation has me at 2000. I usually eat around 2200 because I'm so hungry. I quit using my BMF a couple months ago because I wanted to see if I could do it without it and I think it's not working right - it's 3 years old, don't know if that has anything to do with it or not.0 -
I think it is very cool that your personal trainer friend is on the cover of NROL....cool!!
jam....I think a 'break" was definitely in order. I wouldn't give up on the NORL4W, though. Some of "strength training" is working on balance, flexibiliy and such. Not ALL of it is just "pick up something heavy". Don't be intimidated by Stage 3 - lower your weights to a working weight that is good enough for YOU - work on form - and then power up!! This is the SAME advice that I would give someone in Stage 1. This is the SAME advise that I would give someone in Stage 2. Every single time you approach a "new" exercise, just concentrate on your FORM and then start adding the weight.
I slept like shyte last night, too....I've been awake since 4:30 am and today is my HEAVIEST lifting day. So, that pisses me off. But, whatever, I'm going to tackle my work-out like a DEMON and, because it's "A" for "April", I will ALSO apply laser-beam focus to my "Ab"-work and regardless of how tired I am, I'm going to get through the body matrix.
Birdy - congrats on the measurements!! Much better emphasis on your progress, for sure!!0 -
Hmmmmm....maybe I should re-do my food calculations, too. I haven't been seeing my weight drop, and I have presumed that is still hang-over from my holiday. But, I've been back 3 weeks, now, so maybe that isn't true.
I think I'll stay where I am for another week or two (1,800 calories a day) and if the scale doesn't move, I'll bump it up to 2,000 calories. Yum!!0 -
Samantha- Dan as in helloitsdan?
Amyrobynne- sounds like you are off to a great start
Birdy- glad you took measurements, that is a great downward trend. Those are more meaningful to me than the scale number. Stupid scales.
Thank you everyone for your encouraging words. I agree that I should be listening to my body’s hunger signals. But I *thought* I was eating more than I actually was and I just wasn’t believing my hunger signals. Nor did I believe that I would actually have a maintenance that much higher than the book calculations. So I just kept fighting it.
I’m modifying Stage 1 to do the higher sets with less reps, I didn’t want to go back to 2 sets of 15 or 12 reps again. I missed the big lifts and as I ended Stage 2 so badly I felt like I should just go back to what I felt successful with again and enjoyed, at least for a while. I haven’t ruled out completing the program, I just want to get a better handle on the nutrition part first.
I was rummaging through my bookshelf at home and came across a body sculpting book I bought several years ago. It is good for laying out the exercises, periodization, advocating heavy lifting for ladies, etc. But the nutrition section leaves much to be desired. It claims women need only between 1200 to 1500 calories. And this is a book that advocates heavy lifting! I’d be dead following this advice.0 -
Any of my old "books" on lifting are completely out-to-lunch, in my opinion. You can't "tone" a muscle. You can't "lengthen" a muscle. Muscles only work in one direction. They contract. And that is it. Once you realize how SIMPLE bio-mechanics are (and body chemistry!), it all boils down to working the muscle to achieve muscle growth. And that is it.
I'm teling you, I just spent 90 minutes finishing my last "A" work-out in Stage 3 and I am WIPED. Completely wiped! Yes, I focused on ABS. Yes, I completed the body matrix - with 6 good lunge-jumps (each side) and 6 good squat-jumps, rather than the 12 - 24 called for.
And, now I get the pleasure of my performance review at the office.....thank goodness I have a hair appointment booked for right after work - I think I'm going to need the "stress-less" chair!0 -
so I went to a Zumba class tonight as it is my rest week, Stage 2 starts Monday. How is it that I can squat a bit less than my body weight and do lunges with 1/2 of that and doing some body weight lunges and squats in a Zumba routine kills me. Maybe its the bouncing around for 40 minutes before we get to them that wears me out jeez.0
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How is it that I can squat a bit less than my body weight and do lunges with 1/2 of that and doing some body weight lunges and squats in a Zumba routine kills me.
I always wonder that, too! I can run up and down the stairs in my house, so each foot is juggling lifting my body weight, but try lifting twice my weight on the squat machine using both feet, and I can barely lift it at all!0 -
This is probably not the right thread for this, but I'm typing it anyway....
My boss is SUCH a f*cking DOOFUS. I cannot stand it. I cannot stand it. I cannot stand it. If I could quit, today, I would. Instead, I continue to job-hunt on the side and hope that something GOOD happens for me, SOON.
Because, this guy is SUCH a f*cking DIP-****....and, it's hurting MY GOOD REPUTATION.
Ugh. I want to be able to lift MY body weight so that I can deadlift him and chuck him across the f*cking room!!!!!!!!!!!!!!!!!!!!!0 -
Can one increase their metabolic rate at 50 years old? Let's hope so and keep lifting heavy!
I think our pal missmaggie has proven that!
Samantha who's this Dan?
I posted his name before and then took it down. Not sure he wants me spreading his name or business. It's not heyitsdan. He's a Jersey guy.0 -
SO sorry Beeps! :flowerforyou: Hope you can get in a really hard workout to take out your frustrations.
I'm not sure that I would ever be bold enough to post bikini pictures on the forum (which is bizarre, because I'm gonna be wearing at the beach, right?) but I just HAD to share my NSV(s) with somebody.
1 - I can see a huge difference in my stomach area from the last 30 days. Even though I've only lost 1.5 pounds, I can see the top couple rows of ab muscles peaking out.
2 - I can now do 4 unassisted chin ups, and 1 unassisted pull up.
Hooray NROL4W!
Now I'm embarrassed... :blushing: lol0 -
Holy crap, that's AWESOME, birdy_blue!!
You realize that some of us ain't gonna get there even after the ENTIRE NROL4W program, right??
You have done REALLY well! And you SHOULD feel REALLY good about that!!0 -
Amazing Birdy-blue!! Awesome results.
Beeps, just keep on trucking. I hope tomorrow is a better day for you. I Love reading your posts.0 -
Today's workout was weird. I upped my weight slightly on everything, but it didn't seem very hard. I also don't feel like my muscles are very fatigued. But I also couldn't stay on that darn ball today. Last time I did, today I could not. I had to do mountain climbers instead. Weird day.0
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What does NSV stand for?0
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Non scale victory
On another note: I am doing my 4th workout tomorrow. I feel so weak compared to some of you! I am still a little unsure of how much to start with and what I can actually do. It really helps to see what all of you are doing.0 -
Birdy: Awesome progress!!! There will be no stopping you when you finish this program if you're doing that great already.
Beeps: Sorry about your work situation. Hope that gets better soon.
Scrolled through the pictures I had taken on my phone and I can really see the progress. Take pictures people. I wish I had done them more regularly and done measurements too to quantify things for me and for people considering doing the program.
Yesterday I took a pair of pants off without unbuttoning them. woohoo!
Those who are worried you are not lifting enough or progressing quickly enough, stay the course. It is not a race to the results. Slow and steady and go at your own pace. The only thing standing in your way is yourself. If you stick with it it will happen. I also would not be afraid about eating what the book recommends. I wish I had switched to maintenance sooner. I think it has really helped me and I'm so hungry with lifting there is no way I could get by on 1200 calories any more. Or 1500. Some days the 1700 isn't enough.
I think extra cardio totally depends on how you feel. I didn't feel like doing it much while I was doing this program except the HIIT and sometimes some low intensity walking or running. I actually found it very freeing no to have to do cardio but that's just me.0 -
Great advice KC!
Beeps - hope your day is better today!
Jessica - great job on going up on your weights! Keep working on the ball lol!
Donna - it will take some time to figure out what weight to use, so don't be afraid to try a heavier or lighter weight, even mid-set.
Now for me. (Haha...) Did NOT feel like doing my workout today. Really. did. not. That lovely TOM is just a few days away. Top that off with an argument that's been going on for a week with the hubs. Ugh. So I cried for a few minutes, had a couple of Dove chocolates, and then started the workout anyway, telling myself that I could stop if it wasn't working. I knew I wouldn't have time to workout this weekend, and I didn't want the shame of having nothing posted to my news feed for three whole days. Workout actually went pretty well, and now I feel good that I did it. Beeps - I'm doing 35lb dumbbells on the incline bench too, and almost couldn't get them up the for the last set. But I told myself... if Beeps can do it so can I! LOL (So thanks for the inspiration.)
Off to run through a few more mood swings....0 -
kcfaber - YOU ARE THE BOMB!!
If there is ANY advice I have to pass along to the group, it is to 100% listen to whatever kcfaber posts.
I'm having an even crappier day - but I'm too tired to write some lengthy "vent". I have to cook a friggin turkey today because it's the only day my whole family could be together, the caterer is closed, and my oldest son wants me to cook this stupid (turkey) thing that he gets as a xmas bonus every year (from Costco - where he works).
I AM FINISHED STAGE 3!! Wooooooooooooooo hooooooooooooooooooo.
I am soooooo wiped. Because I didn't have to work today, I could race into the gym in the MORNING! And, I decided to see some old friends and go to my cardio step-class BEFORE heading to the weight room!! So, I did 30 minutes with them and then left them to go to the man-crowded weight room. I was already exhausted, so, no personal records for me during my last Stage 3B work-out....I actually had to go down in my weights on the BB deadlift-row. But, it's DONE.
I start Stage 4 on Monday.
I don't take pictures until the end of April - but I CANNOT echo kcf's perspective enough - PHOTOS ARE CRUCIAL. They will PSYCHE YOU UP - and they will offer you the PROOF you need to carry forward with YOUR PROGRESS.0 -
birdy, it's my friggin TOM week coming up, too. I'm glad you hoisted those bad boys up and POUNDED IT OUT!
And, I'm UBER-weepy right now, too....stress from work b.s. I have company coming (and I don't feel like company....). I have to entertain (and I don't feel like entertaining).
Book club, last night, was awesome. And, tomorrow I have 2 days just to work-out and relax....I'll be fine very soon, I expect!0 -
Plodding along Stage 1 6A. I am for sure gaining strength and hoping all the other goodies follow along! My mission trip with the seniors to Guatemala is going to fit in perfectly as the "rest week' after stage 1! Should be a perfect amount of cardio with all the stairs there!
I am quite tender at the top of my Illium (I looked it up ) That is the big bone that is below your rib cage -above the butt. Trying to stretch well before and after. Doesn't hurt much during my work-out but aches a bit all the time right now. Jacuzzi tonight!
:flowerforyou: Sorry about your crummy days Beeps, a week from now hopefully all has mellowed out! I am really hoping to see a difference with pictures. I have my "befores"!
:flowerforyou: Birdy a pull-up? You-the-girl! were you able to do any pull-ups when you were like in High school? I am sooo impressed!
Have not been eating under maintenance as I planned, just too hungry and off schedule. I will keep trying. I figure it's better to be at maintenance than over!
Have a good weekend all!
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Beeps - awesome job! I can't believe you did 30 min of cardio THEN the lifting. Wow. And a book club? I wanna book club!! What are you reading?
Hoosiermomma - Your illium? LOL Isn't it cool what you learn when you start lifting? To answer your question - no. Never ever ever have I been able to do a pull up. Or believed that I ever could. I never tried until last summer when I worked with a trainer for about 3 months. He had me doing assisted pull ups/chin ups and I was SO disappointed when I couldn't do even 1 by the end of the 3 months. I kept working at it - using a chair. Finally a couple of months ago I could do 1 chin up, and a few days ago I did 4 of them. The pull ups are harder, and I just got to where I could do 1 of them. Now when I walk by the bar (it's in our bedroom), I do one just cause it's SO FREAKING COOL that I can.0
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