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My new focus is on muscle and I have been impressed from those that lift heavy plus eat so--I have my cals set at 2000 and may eat 200-300 more on workout days. I am 5'4" and currently 139 lbs.

I found time to jump on my grandparents' treadmill and had a personal best. 32 minutes continuous running, over 2.5 miles--almost a 5k! I went for 45 minutes total doing HIIT type training for the last 15 minutes.

I finally took mine and hid it to avoid the temptation of weighing every day, several times a day. Right now I am focusing on achieving strength and fitness goals instead of weight loss goals. Started NROL4W today and I am committed to weighing myself after each stage and that's it. Instead the focus is going to be on…

Wow congratulations! How did you do it? Your start and end are about the same for me but I have not been losing weight that fast (although you have 1.5-2 months on me, I still have another 10 lbs to go).

Workout A: Squats then alternate pushups with seated row then alternate step ups with prone jack knife Workout B: Deadlift then alternate dumbbell shoulder press with lat pulldown then alternate lunge with swiss ball crunch You alternate between A and B for the first stage. To give you an idea of what I am doing now:…

Awesome. One of my goals is to be able to do at least one pull-up. I have never in my life been able to do a single one. I'm working on it. I think it might prove to be harder then reaching my weight loss goal.

I figure the up-side is that if I lose slowly it will be easier to keep it off and maintain. And I know it is not a race, really. This is a permanent life change for me...yet at the same time I just want to be there now.

For whey protein clinical research would suggest taking 1.2-1.5 grams per kg. So divide your weight by 2.2, then multiply by 1.2 or 1.5. As far as weight loss and athletic performance there is not substantial evidence yet to fully support its use. There is some research to support its efficacy. It is listed as possibly…