I've been using the squat bar pad but I find it puts the bar in an odd position that makes my arms slightly uncomfortable instead, but I think its probably just because my muscles are tight (I'm in desperate need of a massage!).

Looking for opinions-I'm planning to run a 10K at the end of May and I would like to time it with the break between my stages but it looks to do that I will have to take a 2 week bread between 2 and 3. Is that too long? I'm just finishing up stage 1 so I could take on more 8A and B workouts to stretch it out and shorten the break time, I'm already planning to do one extra set in place of the AMRAPs. I just don't want to lose any of the progress I have made!

Good morning ladies - today I will be half way through stage 1! Kinda silly - but I feel really accomplished! I am going to get gloves this weekend as my hands are getting all nasty. Today is my deadlift day. Deadlifts are NOT my favorite thing. I am very long in the torso but quite short waisted so my form suffers. A friend from karate who is a power lifter suggested that I sink into a low sumo squat to get better form. I am gonna try it today and see if it works better.

@Beeps - a 110 sec plank is fantastic!!!

I'll have to look into it. Thanks for telling me about it. I have no idea either. as far as I know he NEVER hits his protein OR calorie goals. He was tracking for a while but gave it up. I'm going to finish reading the Feed Zone and see what changes we can make here at home.

Check out Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life! Brazier is a vegan ultramarathoner. He also sells a bunch of supplements (I haven't tried them, but I'm curious).

http://www.amazon.com/gp/product/0738212547?ie=UTF8&tag=nomeaath-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0738212547

Also this guy: http://www.richroll.com/

And this: http://www.muscleandfitness.com/nutrition/other/raw-deal-can-guy-build-muscle-vegan-diet?utm_source=Sailthru&utm_medium=email&utm_term=Store List for M&F&utm_campaign=April Editorial Newsletter

And this: http://www.nomeatathlete.com/

New here . . . just started NROL on Monday.

I'm Abbie. I'm short but solid - 5'1" & 123 lbs. Hoping to slim down in the thigh/bum/hip area, mostly.

I've been lifting heavy-ish for about a month, at the urging on my little brother who is in his fourth year of an exercise science/nutrition degree. He was kind enough to drive three hours on his spring break to introduce me to the "real" weights so that I would feel less intimidated . . . I still feel a little awkward in the weight room, but as I am a little awkward in real life, I'm not too flustered by it.

Anyway . . . I ramble.

I'm doing awesome with the squats and weights. No problem there. I actually added 10 lbs to my squat today, which made me smile. HOWEVER . . . not so much on the abs. I'm an editor at a magazine and those muscles don't get a lot of work done for me.

On Monday, I confidently moved through the free weight of the Workout A, and then got to the Prone Jackknife (PJK). I have never used an exercise ball before. I grabbed the smaller size for my smaller person, and then found a less cluttered area of the gym (i.e. less people there to see my plant it on my face). I did all 8 reps, albeit awkwardly, for both sets, no problem. But Tuesday, my abs HURT HURT HURT. No biggie - soreness is good, it means repairing, right?

Wednesday's Swiss Ball Crunches were no problem - much easier than the PJK for me. But then today, I attempted the PJK again.

Didn't even happen.

I rolled those hips forward and ducked my head TWICE before melting into the floor in agony. I could NOT use those muscles this morning.

Did I just REALLY overwork those abs on Monday? Should I just chill today (not attempt them again), do the crunches on Monday in workout B, and then try again on Wednesday? Anyone else experience this one?

Welcome Abbie! You can try the reverse crunch if the PJK is killing you and then work up to it as you build strength in the abs

i have nothing helpful to add, but will say that i am also a newbie and am so happy that someone else struggles with PJKs! i had my husband and kids rolling with laughter when they watched me attempt them for the first time, and my lower abs were definitely sore the next day. like you, was fine on the rest of the weights, just couldn't do the teeny tiny ab moves and felt silly!

So glad I'm not alone!

@Samntha14 - thanks for the idea substitute. I was wondering why the exercises father along looked easier than the current ones - it never occurred to me to swap them out and see if I got different results!

@Manic - Thanks for the video! I will have to check it out!

What Beeps said. Decide. Commit. Succeed.
That's a beachbody slogan so no credit to me.

What Beeps said. Decide. Commit. Succeed.

I read that as. Decide. Commit. Suicide.

That's how tired I am after that workout.

Lol! I feel you.

Right back at you Beeps. In any case, the beauty of this group is that it a place to come for support, questions, feedback and occasionally a swift kick in the butt if that is what is needed to keep you going. We live in a world that cherishes the quick results of postpartum celebrities losing their baby weight in 2 weeks etc etc. And unfortunately a lot of the postings on this site support the same kind of things. But the truth is that lasting change in body weight/body fat/body appearance takes time. A long time. But the amazing thing is that you have to just keep showing up for it and recommitting yourself to this lifestyle each day even when it sucks. And some days it does/will. That is all. Keep up all the amazing hard work you are doing. I look to this thread daily for motivation and inspiration and when I see how much everyone is lifting, and doing, and the stressors we are fighting against I am in awe.

I read through the threads of all stages. The ladies didn't seem too thrilled with the program or any major changes. Would yall please chime in and let me know if things have changed?

I read through the threads of all stages. The ladies didn't seem too thrilled with the program or any major changes. Would yall please chime in and let me know if things have changed?

I went thru that phase, but now i'm totally seeing good changes. No compliments yet, but i haven't been trying to lose weight, so i think it'll be harder for others to see the changes in my body composition until i throw on a bikini!

As a newbie it is really good to read the results of others who have been doing this program for a while. The increase in calories alone has been very scary for me. Today I actually got on the scale for the first time since starting the program. I gained 1 pound but my body fat dropped by 1% and I lost an inch in my measurements. I was trying to gear myself up for a gain of at least 3-5 lbs so when I got on the scale and the gain was only 1 I was thrilled lol and very pleased with the drop in body fat.
I still want to lose the 8 (now 9) lbs but the fact that I am actually eating real food again (I have been on 1200 cals or less for the last 2-3 years) and feeling stronger is wonderful to me. I also realize that as I gain muscle my actual weight goals will probably change. I have not read through all of the boards and I know so many of you are dropping inches and looking great but are there any of you who are doing all that AND actually losing pounds on the scale? Too much to ask?

I'm fine with the subtle changes I've seen and felt. I don't pay much attention to what others' progress has been because I don't think it's a good idea to compare myself to anyone else. I'm enjoying the program, love lifting and love feeling strong! I'm four workouts shy of completing Stage 1, still motivated to go to the gym and looking forward to moving to Stage 2.

I read through the threads of all stages. The ladies didn't seem too thrilled with the program or any major changes. Would yall please chime in and let me know if things have changed?

I went thru that phase, but now i'm totally seeing good changes. No compliments yet, but i haven't been trying to lose weight, so i think it'll be harder for others to see the changes in my body composition until i throw on a bikini!

I can't remember what stage you are on. Which one please? So, feeling better about the program what brought that on? the changes in your body? or feeling burnt out?


Please, no one think I am comparing myself . If the program doesn't produce fat loss or GREAT results in body change then I don't want to waste my time "getting stronger". I am not doing the program to get stronger (nice to be) but I want to change my body.

I'm about to start stage 3. My problem area is my middle, i store all my fat on my belly, and it's smaller now. Took a while tho, i've been at it since mid jan. Now I keep admiring my shoulders in the mirror as i brush my teeth too! I would say at the moment it's only small changes that i can see, others aren't noticing yet. I woudn't have thought stage 2 would make a difference because it mainly consists of smaller moves, but wow, it worked. I'm ending my first full week off which i really needed, i was definitely burned out, but now i'm ready to go again.

I'm also in in more for the body changes than the strength gains, but i imagine my goals might change. I def want to deadlift my body weight!

You're right about not making too many comparisons, some people see changes sooner than this or later. Some see muscles in stage 1, others seem disheartened even at later stages. It's good that you know your goals.