NRol4W beginning, during, or after progress
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Stage 1-doing workout 4 B tomorrow...
Caloric Intake: Lift days: 1961, Non Lift days-1716, plus I eat back all of my cardio calories
Lifting Days-MWF (I warm up with a 10 min. run and try to finish with a run as well-about 2 miles max)
Cardio-lift days-about 20 min., non lift days-I take a class for an hour, sometimes run a mile too
Inches lost-haven't measured yet
We're almost at the same stage. I did 4A today.
Calories - 1700 and eat back HALF of my workout calories (just in case they are calculated properly)
Lifting days - MWF
Cardio Days - nothing yet - but planning on it
I'll report inches lost (hopefully) at the end of this month.
Quick question, how much does your calories burned calculation come out to for just your NROL4W portion?0 -
stage: Phase 5 (skipped phase 1)
caloric intake: Started with 1300-1500 for phase 2 and 3 but increased to 1600-1900 currently
how many days lifting: 3 mostly but during phase 4 did two weeks with just 2 days bc of work.
cardio how long and how many days: Started with 5 (30-60 min on non lifting days and HIIT or elliptical on lifting days) I have also decreased cardio in the last 4-5 weeks. Now I do 3-4 days a week. HIIT after one workout and 15-20 min jog after another workout. The other 2 days when I dont lift I do 45-60 min spin and/or 30 min outside jog with hills.
inches lost: Not sure about total but about 2 inches in waist and 1-1.5 in hips/butt. I have lost about 6 pounds and can definitely tell a difference in the way my body looks. Arms more defined than ever and look more toned and lean. I would like to lose just a tiny bit more body fat and define legs a little more.0 -
Stage 1- 4A tonight
Caloric Intake: 1300 + exercise calories, range between 1500-1800
Lifting Days - 2/3x a week - with 3 kids sometimes I can't get my weekend workout in.
Cardio Days - 3x - 2 days of spin 45-55 minutes + 1 day run or elliptical or hike
Inches lost- not sure, but lost 5 pounds since March 1 when I started MFP but have been holding steady for about 3-4 weeks. Definitely seeing more definition in arms/legs. Wish I would see more in the belly but I realize that will take time.0 -
Stage 1-doing workout 4 B tomorrow...
Caloric Intake: Lift days: 1961, Non Lift days-1716, plus I eat back all of my cardio calories
Lifting Days-MWF (I warm up with a 10 min. run and try to finish with a run as well-about 2 miles max)
Cardio-lift days-about 20 min., non lift days-I take a class for an hour, sometimes run a mile too
Inches lost-haven't measured yet
We're almost at the same stage. I did 4A today.
Calories - 1700 and eat back HALF of my workout calories (just in case they are calculated properly)
Lifting days - MWF
Cardio Days - nothing yet - but planning on it
I'll report inches lost (hopefully) at the end of this month.
Quick question, how much does your calories burned calculation come out to for just your NROL4W portion?
My weight lifting cals range from 230-260 including rest times. I just record what I did on this site, but put the calorie burn in as 1 cal so I don't mess with my numbers too much. 0 -
stage: 1, just over 1 month into NROL4W, doing 6B on Friday.
caloric intake: All over the map, but usually between 1500-2000. 2/3 of the time I eat back 50-75% of exercise calories. I am still trying to figure out where I should be with calories. I usually end up eating more on rest days than I do on exercise days due to hunger levels.
how many days lifting: 3x a week, but I had 2 weeks with a PT that left me with intense DOMS, so I had two weeks where I wasn't doing NROL, and only cardio.
cardio how long and how many days: 3-4 times a week, and during the two weeks I wasn't lifting, 4-5 days a week. 45-65min, or 10-15 min HIIT training
inches lost: Not sure, but I think that starting this program actually kick-started my weight loss after a very disappointing March (Only lost 3lbs for the whole month). Also, progress is evident in my current profile picture 0 -
stage
last couple of workouts of stage 3.
caloric intake
NR calculations 1660 (maintenance), plus i eat exercise cals
how many days lifting----3 times a week, life permitting
cardio how long and how many days
barely anything, a bit of HIIT on the bike, some walking
inches lost
haven't measured for a couple of months, but i lost an inch or so at various points around my middle after the first 2 months.0 -
My question is how is everybody getting their protein requirements? Do you stay at 30/30/40 like the book recommends?
I try to eat more protein but I often have to supplement with bars and shakes
I do 40/30/30, and if i dont meet my other goals i make sure i eat 1g protein per lb of lean body mass!0 -
I definitely have to update my measurements this weekend and do new pictures since I'm finishing stage 2, but I was a size 14 in January and last night I bought size 9 jeans :bigsmile:
This is FANTASTIC!!! Do you mind if I ask how much weight you lost in that time?0 -
Hi!
Stage 1 - did 5A this morning
Goal caloric intake is 1650 on rest days, and approximately 1850 on lift days (might up a bit as workouts are getting a little longer), up to 2k on cardio days
Lifting 3x/week
(1) day of cardio (treadmill warmup and boot camp class, about 80 minutes total) and if I'm craving cardio, (1) 3-mile walk/jog on a non-lift day
Lost approximately 1.5 inches from my hips and 1 inch from my waist so far.
Great work, ladies!!!0 -
13 lbs and only 3 of those since starting new rules. I'm doing the 300 deficit...most of the time LOL There are days I just NEED those extra calories. Luckily I have some old pants in the back of the closet. My pack-ratishness came in handy. I just finished Stage 2 last night.I definitely have to update my measurements this weekend and do new pictures since I'm finishing stage 2, but I was a size 14 in January and last night I bought size 9 jeans :bigsmile:
This is FANTASTIC!!! Do you mind if I ask how much weight you lost in that time?0 -
Stage 1 completed
calories 1400-1800
cardio -very little I was too exhausted with the lifting
FIVE stinkin' pounds gained BUT
1 inch off hips (40 to 39)
10.5 inches to 11 inches biceps
1/4 inch off thighs(22 to 21 3/4)
1/2 inch off lower abs 32.5 to 32)
NO change in natural waist line. It's small compared to the rest of me anyway. 26 inch
Not as great as I would like. Maybe I lost more; maybe I didn't. I try to measure in the same place. Hubby will take after pics for me in the morning. I will not post them due to modesty. But I will let you know if I am excited or not.0 -
Stage 1 completed
calories 1400-1800
cardio -very little I was too exhausted with the lifting
FIVE stinkin' pounds gained BUT
1 inch off hips (40 to 39)
10.5 inches to 11 inches biceps
1/4 inch off thighs(22 to 21 3/4)
1/2 inch off lower abs 32.5 to 32)
NO change in natural waist line. It's small compared to the rest of me anyway. 26 inch
Not as great as I would like. Maybe I lost more; maybe I didn't. I try to measure in the same place. Hubby will take after pics for me in the morning. I will not post them due to modesty. But I will let you know if I am excited or not.
Good job!
I am trying to do NRol4W without cardio. My only cardio is the 5 minutes before I lift. I finished Stage 1 2B today and I have already noticed that I am smaller in hips and lower abs. I have gained weight since starting.0 -
Yep, I've gained 4 lbs since starting (just did 5a today). I'm retaining TONS of fluid. It's cool though.0
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Yep, I've gained 4 lbs since starting (just did 5a today). I'm retaining TONS of fluid. It's cool though.
This is interesting to hear, I've been really all over the place. After the first four weeks I had lost .8 lbs which I thought seemed like a nice steady loss and hoped it was only fat. Then since then (another 4 weeks) I've creeped up to another 2.4 lbs higher!!
The problem is that I'm eating 1700 cals, 1935 on workout days, and I just don't think that that is enough to gain either fat or that much muscle. So idk what is going on haha. Since to gain fat lbs you'd have to eat at a surplus to maintenance and supposedly to "build muscle" you have to be at a surplus as well.. so who knows.
Anyways here it goes:
Stage: 2 (just started it last night)
Calories: 1700 (1935 on workout days), 40/30/30
Cardio: None except what the book specifies. Once in a while I'll go to Yoga or put in an extra core/HIIT workout but not consistently
Changes: 1.6 lbs up from start weight, half inch off waist (25.5 now), noticeable changes in abs and arms especially. No other inches thus far.
I'm just gonna keep with it and try not to go on the scale as much, I was totally happy with the program and everything and how I felt and looked until I saw the scale move which is totally irrational. I will just keep on keepin on 0 -
stage 1
caloric intake 2083
how many days lifting 3 - 4
cardio how long and how many days none right now due to glute strain.
inches lost - 0 from this program yet0 -
I just realized I never answered the original question for myself:
stage 1 (I did workout A5 today)
caloric intake: I had been following WW P+, but last week switched back to logging in MFP, using the book's calories & macros (with the 300 calorie deficit), so 1400 base + exercise calories(incl. 284 calories for lifting, b/c that's the difference for me bet. lifting & non-lifting days in the book).
how many days lifting: 2-3. I want to do 3x/week, but sometimes life gets in the way.
cardio how long and how many days: 1 hour, 2-4x/week, all on non-lifting days.
inches lost -- not sure yet. I'll take my 2nd set of measurements on May 18 or 19 (first set was my baseline).0 -
Stage 3
Caloric Intake: My goal is 1700-2000, however most days I am over. I eat 40/30/30 and always hit the protein goal though.
Days lifting: 3x week
Cardio: Depends, usually 15 mins after lifting or so, 3x week
Inches lost: No idea, some days I feel thin other days I feel bloated. I do step on the scale and after 2 1/2 months I am pretty much where I started at 143. My body composition has changed and I do look better though, and I like the changes in the mirror even if the scale is not going down.0 -
Bump. I'm about to start NROL4W in a couple weeks and find these results all motivating!0
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Stage 1 (halfway through)
Caloric Intake: 1850 then 200 xtra for lifting days
Days lifting: 3x week Mon/Thur/Sat
Cardio: Soccer training on Weds (this normally burns around 1000cals which I try to eat back)
Inches lost: so far about 0.5inch off most of my starting measurements, +0.5inch on bicep0 -
stage - coming to the end of 1
caloric intake - 1800 - 2000
how many days lifting - 2
cardio how long and how many days - I do kickboxing, yoga and climbing in addition
inches lost - I haven't taken any measurements since the start but I am sure I've lost a few!0 -
stage - 1 - I am on workout 3B
caloric intake - honestly? No idea. I stopped logging awhile back as I hit my goal weight and have to learn how to eat at maintenance on my own. I eat clean maybe 85% of the time. However I do feel like I should get back on the logging kick to hit my protein macros and to not be counteracting the lifting. Gah!
how many days lifting - 3
cardio how long and how many days - I do pilates and have added in some treadmill HIIT at the end of the stage 1 workouts since they are short. I also Zumba and BodyRock or ZWOW once a week.
inches lost - will take measurements after stage 1 and pics too.0
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