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The biggest benefit of this program so far has been learning to eat, and I mean EAT!!!! Before starting this program I was eating 1200 cal/day and feeling miserable. I could not shake the last few pounds I had to lose and I often went over 1200 and felt like I was failing.
When I started this program I went up to about 1600 on days I did not lift, and 1800 on lifting days. It was such a freedom to start enjoying food again on a guilt free basis. In additon, when eating cleanly and aiming for 1 g of protein per 1 lb of body weight, 1600 to 1800 calories goes a long way. After 1 month of that, I lost a few pounds and was ecstatic. This month I increased my calories to 1800/2000. I was nervous about that, but my weight is holding steady. Truth be told, since I have eased my calorie limitations, I often go over my targeted amount. Tues I ate 2000 and yesterday I ate 2200. The scale has not budged. I think it would be safe to say that the NFOLFW nutrition plan has reparied the damage to my metabolism caused by eating 1200 cal/day for most of the summer.
I can't say enough good things about this program.
Hey Laura - great going!! Sounds like you are doing great. I have seen alot of benefits too. I had a couple more pounds to lose, so I was going for a deficit, but ended up eating alot more on most days, but still lost the weight.
Also - I bought a pair of shorts this summer and they were too tight to wear and I never brought them back to the store.... I am going on vaca, so I tried them on this AM and they fit - and they looked good! Very happy of results too.
I can't wait to see what will happen in a few more months! 
I have to say that I really love doing this program, even though some of these exercises are darn hard! Wait till you guys get to the Body Weight Matrix and those lunge jumps - yikes. The thing is, I feel so great afterwards! Same thing with the HIIT.
I lost a lot of weight (130ish pounds) and reached my initial goal weight in December of last year. I ended up losing another 10 pounds or so not really trying to, but I was glad for it. Since I started this program I've lost another 3 pounds or so even though I'm really eating. Clearly it's kicked my metabolism into a whole 'nother gear. On workout days I can easily eat 2200 - 2400 calories and be looking for more food. I get seriously hungry. I don't actually want to lose any more weight, as I've had to replace my entire wardrobe and can't afford it! Plus, this is a good healthy weight for me. So I'm increasing my calories a bit, around 100-200 cals/day, even though I do have to admit it scares me a little because I really don't want to gain again.
WOW - Meg - awesome. Congratulations on your weight loss! That is amazing.
I am looking forward to the next stages!! Can't wait. What was your "favorite" stage - as in - the most return on your investment?
I already started HIIT 3X per week in the AMs. My lift schedule is T & TH PM and Sunday AM. That way I get 2 1/2 days between Thurs and Sun and 2 1/2 days between Sun and Tues.
I do the HIIT MWF and then Saturday is my off of everything day... except clean the house - yuck!
Good going Yogagirl. Nothing beats going on vacation with a good body image. You will have so much fun. Meg, what an accomplishment- not only losing 130 or more pounds, but maintaining for a year. Good for you!
Have any of you guys experienced weight gain while following this plan? I was going steady at 127 and then this week went up to 129 and this morning I was 131. I haven't seen 131 in almost 9 months and am getting nervous about this diet plan. I have been following it pretty well, but had a few slip ups this past weekend (halloween, bachlorette party, adn then bridal shower in three days) and am currently experiencing some problems with my birth control. But I'm working out at least 5 times a week (3 times lifting, 2-3 times cardio) so it's impossible for me to have gained 4 lbs of fat right? It's also impossible for me to have put on 4 lbs of muscle in the past few weeks. Advice??
FYI- I really love the program, I'm getting stronger with every workout and feel great...but this sudden weight gain is freaking me out!
Could it be water weight from muscles retaining water while recovering from workouts? I can't see it being fat.
I've been doing the program for about a month now, and I think my upper arms are starting to look more defined. I wish the pooch would hurry up and get gone, though!
I've been doing it for about a month too and my arms are much more defined, I'm starting to see the definition in my legs too, and it seems that my stomach is less fat. But I still haven't lost a pound. :(
I have to say that I love the idea of this program as well. I feel like though Im not working out enough. I m doing 3 workouts a week, nothing else. But you know that those workouts are only like 20 mins. I'm shakey and weak when I am done, but in a sense feel strong, you know? I am in stage 1, going to do workout B 10 reps here in a little bit. Do any of you feel the same? Am I doing somethin wrong? Wouldnt surprise me if I was...LOL!
I dont follow the menu but am eating more protein. Been sticking to and aroung 1350/1500 calories. Havent been doing a post workout shake. I know I should, but just havnt. What are your favorites after workout shakes or bars?
I just wanted to reiterate how much I HATE lunges. Does anyone else dread them as much as I do? Seriously the thought of doing lunges makes me want to not go to the gym. I looooove squats, lat pull downs, and seated rows. I can squat 100 now (including the 15 extra lbs on teh smith machine bar). Wahoo!
Great job everyone! I love hearing great results.
Original Post by jetlee1222:
I just wanted to reiterate how much I HATE lunges. Does anyone else dread them as much as I do? Seriously the thought of doing lunges makes me want to not go to the gym. I looooove squats, lat pull downs, and seated rows. I can squat 100 now (including the 15 extra lbs on teh smith machine bar). Wahoo!
Great job everyone! I love hearing great results.
A smith machine is not recommended for squats. You are not getting the full benefit of the movement by doing so. When you use a free bar - you are employing the stabilizing muscles into the action and you end up using more muscles than you would on a smith machine. Try using the olympic bar for these next time, but maybe use just a tad less weight as you will find it a little harder without the smith machine.
Add me to the HATE LUNGES group. I pulled a muscle a couple weeks ago, and any time I've tried to do a squat or lunge since, I've only aggravated it. But what really makes me hate it is that I can't run. Within a quarter mile, I start feeling jarring, then pain. And I love running.
I had been doing squats without the Smith for a while, until I upgraded to the olympic bar and almost dropped it on my foot. Though the movement isn't exactly the same, I prefer using the Smith for safety reasons.
So I am in my second week of this program and I am amazed at what eating more is doing for me. I still have days where I feel "pudgy" but the energy and "power" are worth it. Plus it isnt real weight anyways, just stress,weightlifting,bad foods causing water weight!! But anyways....I can already feel the difference in my body. I feel stronger, and I feel as though I am starting to notice a change in my arms, and around my waist already. I am doing the program M,W,F evenings and I follow EVERY workout with a HIIT routine of 1:1 for 15 min. My goal is to lose the last bit of extra body fat ( still want to be a little "soft") and to just tighten things up! Plus I would like to boost my metabolism back to being able to eat 2500 calories a day and maintain...Right now I am 118lbs,24 years old, and 5'6", and I am eating 1900 on non workout days and 2200 on workout days. I know I am a good weight and I am very happy, just trying to get rid of my "skinny fat" appearance and enhance my physical strength.
I was wondering if everyone would be willing to give an update on results...inches lost, lbs lost, routine schedules, calories you are maintaing on, etc.. My friend and I are doing this together and we would like to see how everyone else at different stages in doing. Just trying to keep the motivation UP!!!
Thanks!!
I got a full fitness assessment right as I started the program, including body fat %, weight, bicep strength, measurements, and flexibility. I plan on getting another one done before Christmas break. I'll update then :)
I know everyone is different, but just out of curiousity if anyone of you are around my size...5'3.5'' and 140...what kind of weights are you using? For me today was deadlifts: 83.5 lunges: 26 shoulder presses: 26 bent over rows: 44 crunches on ball w/ feet up holding 13lbs near my head
Also how long is it taking you to complete the workouts? I am in week 3 on stage 1 and workout B w/ 12 reps took just over 15 min and wrkout A on tues took just over 18.
anyone can share....
I'm 5'3.5" and 155 and a bit of a wimp compared to you. 
I just did my third Workout A of Stage 1 last night. The bar for my barbell doesn't weigh much and isn't included in these numbers. 2x means I'm just listing what one dumbbell weighs.
Workout A: 50 pounds for squats (my legs could probably handle more; my arms/back can't); 2x15 pounds for step-ups (I should be able to go up to 2x20 or even 2x25 next time); regular push-ups; 2x15 pounds for bent over row (can probably go up to 2x20); and an unadulterated hatred for the prone jackknife which tends to make me fall off the ball.
Workout B: 50 pounds for deadlift (may be able to go up another 10 pounds on Sunday), 2x15 pounds for lunges (can probably go up to 2x20 pounds next time), 2x15 pounds for shoulder presses, 10 pounds for pullover, and I hadn't thought to hold weights while doing crunches but I did them with my feet up last time 'cause they were too easy with feet on floor.
It takes me about half an hour to do either workout - especially since I occasionally have to have a cat-chasing break on one or more of my 60 second rest periods. Otherwise, she tries to "help".
So, it took a little longer than expected but, as of this morning, I have dropped below my NROLFW starting weight. So, that's about a week of massive water retention followed by a week of it slowly dropping off.
As much as I try not to focus too hard on the scale, this morning was officially 25 pounds below my heaviest weight ever (I hope) back at the end of June. So, that's pretty cool. I still have 14 more pounds 'till my current goal weight (BMI of 25).
Susiecue - congrats! I love the image of the cat chase :) I wish I had that option between sets, instead I do about 30 jumping jacks between most sets. Not as fun, for sure!
I went back through my journal and weight log today and found some interesting things. First, I started in August and weighed pretty much what I do today. I noticed that my weight spiked about 2 weeks into the program and I gained about 3 or 4 pounds, and then it too dropped off slowly, dipped below my starting weight for a few weeks by a pound or so, and is now what it was in the beginning.
Then I looked at my measurements - which I haven't been checking as routinely because the changes haven't been happening as fast as they did in the beginning. I've lost about an inch and half of my waist, three off of my waist, and two off of my hips. A lot of this came off in the first six weeks, and then it's been slowly coming off since then.
I have to say that I've slacked off on my nutrition and increased my drinking in the past month, and the last two weeks have been two workouts per week instead of three. I've been letting my job get in the way of working out and I'm hoping to reverse that trend in the coming week.
My calories are generally between 1800 and 2100, I'm 5"2.5, 123lbs and 34.
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