ladyace2078 Member

As I've continued to drop body fat %, my tummy has gotten tighter. The biggest change for me has been NROL for Abs (really a full body workout with core focus) and now doing ballet.

Shannon - You have always inspired me to stay committed. I have so enjoyed sitting the sidelines cheering you on through your journey. Congrats on maintaining!!

I think every person defines short and long differently. For me I have yearly goals, which I consider more long term, and then I have weekly goals and monthly goals which I consider more short term. It highly depends on the cut you are doing and the kind of exercise you are doing for the time you can expect to see a drop…

Yes you are correct. I'm 5'11" and 170 lb. When I was cutting I was eating ~2700 calories a day (and working out 6 days a week)! I now eat 2500-2700 calories to maintain (exercising 2-5 days a week).

I'm 5'11" and exceeded my goal size 8 - I'm currently a size 4/6 and weigh 170 lbs. I started at a size 14 at 196 lbs. Lifting dramatically changed my body composition so I stopped focusing on the scale a long time ago. I'm at maintenance now, but still focused on fitness goals. I don't log food except for a couple weeks…

Sounds like we have a lot in common! I have an open diary, but I only log for a few weeks every few months. I just started logging again yesterday. I'm 5'11" and 170 lbs with ~25% BF, which puts me at a size 4/6. I'm at maintenance now and eat 2500-2700 calories depending on my activity level.

I did stage 1 last year but had to stop with all the other activity I was doing. Once volleyball season was over and there was less daylight, I started NROL for Abs instead. I think it is a superior program to NROLFW. I'm now doing NROL Supercharged and LOVE it. The exercises have been updated from NROLFW.

Not male obviously, but I am a tall female (5'11") and find that I eat closer to what many males eat. When I was cutting and not maintaining and working out 6 days a week I was eating 2800 calories. Now I work out 3-5 days a week and eat 2500-2700 calories to maintain. Definitely start using something other than the scale…

It depends on what you mean by 'results'. If you are looking for a change on the scale that is different than any of the following: -not losing hair anymore -not having brittle nails anymore -sleeping better -having clearer skin -being able to concentrate better -being able to run farther and faster -being able to lift…

I really like the New Rules of Lifting books, in particular the Abs book (which is a full body, compound lifting, with a focus on core strength) and the newest Supercharged book. Many people recommend NROL for Women, but I think the other two books I mention are superior and have updated exercises.

When I push really hard and haven't stayed hydrated or eaten enough I sometimes feel that way. I notice it more if I don't get fat or if I do intervals without enough carbs.

In 2013 I want to: 1) Complete a Survivor Mud Run 2) Complete Warrior Dash 3) Take a ballet class 4) Take a pole fitness class 5) Complete the New Rules of Lifting Supercharged program My guess is that number 5 will help with numbers 1 & 2. I'm also thinking that I may be able to do a pull up by year end as well as…

I usually make a batch of muffins once a week for my husband and I. We each eat 2 per day to help hit our protein goals. I'm not a baker, so you may need to modify these recipes. Use foil muffin cups because these are all pretty sticky. The nutrition info is based on entering the items into MFP, so you may want to check…

Lifting heavy has to do with how many reps you can do. In a general sense 4-6 reps is heavy lifting. Usually when I can lift more than 7 reps cleanly, then I move up in weight. How much weight you lift will vary by person and their own strength.

I do NROL Supercharged. Similar premise to NROLFW, but you design your own workouts and the exercises are much better IMO.

I'm 5'11". When I was trying to lose weight I was eating around 2600-2800 calories. Now that I'm maintaining I exercise less (2-3 days vs 5 days) and eat 2400-2600 calories a day.

I lift heavy. I've been doing so since last May, although not as serious and often until last Sept. I highly recommend New Rules of Lifting for Abs or Supercharged. Many recommend NROL for Women, but many of the exercises have been updated in Abs and Supercharged. Purple dress Sept 2011 ~197 lbs size 14, red dress Dec 2011…

We have a rumble roller and even with a heavy bath towl wrapped around it's too much pressure on the trigger points. I purchsed a foam roller like one of the first 3 and it has been much better. It still hurts quite a bit, but the pain is more tolerable. Beyond my personal experience, I don't have any other knowledge about…

^^THIS. And if you've run marathons/other races then you've made progress! Please find other ways to track your progress besides the number on the scale. Focus on changing your BF% and increasing your strength...your body will transform and it won't matter what the scale says.

You know I just keep eating what I normally would. Although when I'm sick my appetite is usually decreased so I tend to naturally eat less. I wouldn't worry too much about it since you will likely just be eating at TDEE and that's okay to do for a few weeks, especially when you're sick.

I'm 5'11".

I personally have found that squats work my muscles differently than lunges so there isn't an impact to performance. Also doing interval training after lifting also seems to keep the soreness at bay. Good luck!

I'm 5'11" and weigh 170 lbs. I don't want to lose anymore, just change body composition. I'm a solid size 6 and sometimes wear a 4 in certain dresses. I gave up on the scale last May and instead focused on weight training and other goals like BF%, how clothes fit, how I look in photos and how much strength and endurance I…

Like the others - cook with olive oil or coconut oil, avocado, nuts, peanut butter.

I strongly recommend New Rules for Abs. The title is misleading and it really is a focus on building a strong trunk. My pull-ups had huge gains with the program. New Rules for Women has been updated to New Rules Supercharged, but both are great programs. I LOVED NROLFA and I just started Supercharged, which I also love.

Purple dress ~197 lb size 14, red dress ~185 lbs size 12, black dress ~170 lb size 6.

According to your ticker you have ~15 lbs left to lose. I would recommend a 10% cut from TDEE. So set your MFP to calorie intake 1863 and do not eat back exercise calories.

You've lost 12 lbs in 2 months which is safe amount. Yet you are saying that the weight is not coming off? I'm confused. Set reasonable expectations. Be patient. Use something besides the scale to track progress. Eat more, work out less. You are undereating and over-exercising. Search for the road map and learn about safe…

Eat more than BMR and less than TDEE. Depending on how much you have to lose, a 20% cut from TDEE may be too much. ETA: And it looks like you are likely in the moderate activity level, if not a level higher depending on your other normal day to day activity. If you add strength training in addition to your current…

I was lifting 2 days/week using the NROLFA. Now I'm doing NROL Supercharged and lift 3 day/week. My lifting routines include ~20 min of HIIT cardio. On the weekends I go to the park, take the dogs on a walk, or do something physical with the kids (sledding, ice skating, hiking, etc).