Results so far

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.

My results so far are quite frustrating and perplexing.  My goal with NROLW is to lose body fat, but that doesn't seem to be happening.  After 4 weeks, the scale is up 5 lbs (!).

A little background - I lost 30+ pounds between September and June of last year, keeping an average 500 calorie deficit. Then, I maintained from July through October at around 150 while training for a sprint triathlon and doing the "stripped 5x5" basic weight lifting plan. 

During both periods, the math "worked", calories in and calories out.  When I was running an average 500 cal deficit, I lost an average 1 lb per week. I logged my food, and started measuring from April-June when the margin of error started to be more narrow. When I was keeping a calorie balance, my weight held steady at around 150 +- 3.  I wasn't logging, just informally counting. 

I started doing NROLW in mid-October.  I took the book's advice and didn't even think about a deficit for 2 weeks. Which is just as well because I was *hungry* after workouts. I was probably at a small surplus on average.  Then, in November, I started logging again, and experimenting with a 200-300 cal deficit. The first week, I wasn't very successful, and ranged from 200 deficit to 400 surplus. Update: Perhaps a small surplus on average, but nowhere near the 500 cal per day surplus required to 1 lb per week. The second week I was more successful and averaged about 250 deficit.

Unlike some others, the NROLW plan is a calorie decrease for me, not an increase. I'm averaging 4 workout days per week instead of 5 while tri training.  I've been doing 1-2 HIIT sessions per week (after lifting), plus a long run or bike ride on the weekend. My long rides are shorter, 15-20 miles instead of 20-40.

I've made some diet changes to accomodate fewer calories.  Fewer occasional desserts, no bread at home, less butter, no occasional fruit juice.

The scale says 155.  Measurements aren't noticeably different. That doesn't make any sense.  I could conceivably have gained 1 lb of muscle, maybe.  I haven't been eating a lot of sodium. I get about 100g of protein per day. I eat plenty of vegetable and fruit. I was lifting weights before, too, so it shouldn't be major post-weightlifting water retention.

The only think I can think of is to measure what I eat more closely and wear the heart rate monitor more often. So many people report wonderful fat loss results from this program, but it's not happening for me yet.  It is rather frustrating and doesn't make any sense.

Alevin,

I have experienced similar problems with this program. I have gained a few pounds since starting, which people assure me is not fat, but muscle and water retention, but I struggle with whether or not I am going to pursue this until after I have lost some body fat. On the other hand, the more muscle you have, the higher your metabolism is, and that can help spur fat loss. But I don't know. I wish I had better advice for you, but I am dealing with the same frustrations! Can anyone else offer a better explanation/advice?

Jane

I agree with you guys (as I have also gained 3 or so lbs.) but the thing is that while I have been eating about 1200 cals for years, and am always trying to lose weight, and I just can't seem to break like 138lbs. (I'm 5'6") and now I'm around 141-143lbs. I decided that i have nothing to lose since I was not losing weight like I wanted only eating 1200 cals/day, and I had NO energy at all so, in that since, the calories are good for me. I do think though that by eating less I was doing more harm then good, but the book kept saying don't change anything for a month and see what happens. I'm trying to do that but I do understand you guys. The positive thing is that my clothes are not getting tighter or anything so I know it's not fat but, I have to focus less on the scale and more on what my body is telling me. (am I feeling better, more energy, stronger, ect.)

If you have gained "scale" weight but your measurements haven't changed then you are replacing fat with muscle. This is called newbie gains....This is a good thing!!

ckfyamaha you are probably eating too little. Like the book says, (and every other person on this website) 1200 cals is the bare minimum. I know it SEEMS counter productive but you have to eat more. You don't have to jump form 1200 to 2000, try 1400. AN easy way to incorporate and extra 200 cals is Muscle milk Light protein shakes they are 195 calories, and  low on carbs and high in protein. When I first joined the site I was stuck around 147 (I'm about 5"6)and I increased my calories and that was just the boost I needed to get to my then goal of 140 which I actualy ended up 138.

I'm again trying to get back to my goal of 140  and I can do it again, but when I get there this time I'm staying.

OH yeah well I have since I started. I was just eating 1200 until I started this program and it says I'm supposed to 2050/2200 and I think I usually eat about that much. It's really hard for me to balance though. I usually eat way too little, or way too much and the problem is that I'm not eating as "clean" as I should be. I honestly don't eat perfectly healthy all the time and although I'm around 100g of protien per day, I'm supposed to be at 140. I'm still only in my 3rd week so I'm going to try to step it up and eat better and get more protien. I tend to feel too "free" with more calories and then I get myself in trouble!

I just put a long post in my journal about results so far - I'm going to start Stage 5 today, so I feel I'm about halfway through, give or take.  I've seen good jumps in strength and the amount of weight I've been able to lift, and also find that my endurance has, oddly enough, also increased.  I have to work harder to get to "High" during my HIIT sessions and have been able to increase my running speed as well.

My Weight: I'm not currently trying to lose weight, but it looks like I may have lost two or three pounds since I started the program.  My weight fluctuates a lot so it's easier to describe the low/high weights.  Low weight/high weight at start of program: 143.6/147.6.  Low weight/high weight now: 139.6/145.4

Measurements: Total 1.5 inches lost since starting NROLFW in September, since starting free weights exclusively in May total 5 inches lost. 

On workout days, I'm eating 2200 to 2400 cals a day.

megan, your bio is a real inspiration.

 Did you lose most of the weight before you started weight training? 

After doing months of cardio on and off, I've decided to switch things around with weights. I still have 20 lbs. I'd like to lose but would like to change things up some.  Do you find you're working harder on this plan then you were doing free weights before this?  

Thanks for the attagirl.  I lost about 95 pounds before I started any weight training, and then I'm a little embarassed to admit, but I worked the machines for a few months when I first got going.  Then as I got to doing more research and reading a lot in the fitness forum on CC, realized I really needed to be doing free weights.  So I ponied up a few bucks for a trainer to show me the basics. 

I guess I lost another 30 pounds or so after I started the weight training.  Since I've started free weights, I've lost a total of about 5 more inches I guess, but only the few extra pounds, but believe me, I'm happy for it.

This program is hard - not saying that I wasn't working hard before with the free weights, but Cosgrove makes this challenging.  I like that.  A lot.  It is definitely shaking up my metabolism in a good way. 

After being on the program for a month, all that's happened for me is a 3 pound weight gain. My measurements are the same-no gained inches, but no lost inches either. I have cut my calories further than the book suggested simply because I can not stand to gain another pound after working so hard to lose 40 lbs last year, getting to my goal weight, and then gaining weight.

I'm getting discouraged. I have gotten stronger but that's about all I have seen. I'm going to continue with the program in the hopes that I see some better results, but am definitly feeling a bit disheartened after a month of hardwork to see no real results. Patience is a virtue that I do not possess...

Jetlee--that IS discouraging! your post really caught my attention. I have been doing 2-3 workouts a week and am just finishing Phase 2. I have lost about 1.5 inches in each thigh and about the same in my waist! (granted I had a lot to lose and a lot more to go!)

So.... if you are at or near your goal weight, don't worry about gaining 3-4 pounds--it IS muscle!

Maybe you aren't lifting heavy enough. How heavy are your weights? I think I am lifting heavy as I have a hard time completing each set... it is tough! I keep thinking I should be lifting heavier weight after almost 3 months, but I am where I am...

I used to eat about 1400-1500 but then went to about 1600-1650 calories. I have upped it again to ..... 2000-2100 the past 2 weeks and lost 2 pounds (the first weight loss in over a month!!!) I thought for sure I was going to get on the scale and be up a few pounds! I haven't added in the HIIT though (ugh, you mean that isn't optional :p)

So, I guess my suggestion is to lift heavier and eat more! Good luck.

I just started Stage 2 today!  I hope that Stage 2 will have better body shape results than Stage 1!
The squat to push press was fun :)  I expected the one-legged exercises to be challenging. My posture on the one-point dumb bell row is horrible. The static lunges were less horrid than I expected. I only used 8 lb weights to get used to the balance.

During the week between Stage 1 and Stage 2, the scale weight back down 3 lbs to 152, so I am only 2lbs heaver than starting weight.  I'm back in the hang of logging, and I'm using the HRM to measure calories out from exercise.  I figured out that it's too hard to keep a deficit with only NROLW on weight lifting days, so I've been adding hill walking on days that I don't feel up to HIIT.  So maybe I'll have a more reliable deficit in Phase 2.

I am hoping the same from stage 2. I start it thursday...well actually I guess a week from thursday but I dont think I will take a week off. If I do decide too I will be only taking a week off from NROLFW and not any curcuit or cardio that I do. I just have found that if I get away from routine I have a hard time getting going again. And the crappy eating follows and tends to be worse then normal...all in all its just a bad thing for me.

I am also having a problem with a deficit so I added HIIT today after my workout. So now I have a 450 deficit for the day. Ill just keep up with that.

HOLY COW!

I just started Stage II today, so I took my measurements last night to compare them to my pre-Stage I measurements.  I weigh myself daily but haven't taken my measurements since 10/13.

Well, I don't know HOW this happened, I must have been extremely bloated or something when I last took my measurements. They ALL went down except in my forearm which went up a tiny bit, and my calf which stayed the same. Everywhere else went down at least a quarter inch, most loss being from my chest and bust, least from lower body (I'm pear-shaped) My weight dropped 3.4lbs, and according to an online BF% calculator using measurements, my BF went down 0.6%.

I'm pretty sure I was consistent with the places i measured, and I'm certainly not complaining!

Katiemac, that's FANTASTIC! Keep up the great work and enjoy stage 2.

Jetlee1222 you seem like your body is at a good place as far your weight. If you don't mind what's your BMI? DOn't be discouraged, I'm starting nrolfw next year and I've been out of the gym for a couple months. I went yesterday and all I did was 15 min on the read mill and some leg lifts and I'm sore. My body is really gonna kick into gear when I start the program.

I still haven't finished the book yet, I just got it from the library again yesterday.

Original Post by meganr:
 I've seen good jumps in strength and the amount of weight I've been able to lift, and also find that my endurance has, oddly enough, also increased. I have to work harder to get to "High" during my HIIT sessions and have been able to increase my running speed as well.

actually an increase in endurance is not that odd, especially with hiit. it'll still be a by product on this program even tho we are strength training more than endurance training. also lifting heavy enough will help to increase endurance. my last few workouts i have been lifting nice & heavy, and my heart rate certainly goes way up so lifting heavy is cardiovascular work on a level. its great actually cuz i get my fix. and even tho i've not been running that much, i did last weekend & was alot better than i thought even tho i have not been training for it. (im not doing hiit, on stage 1)

I haven't posted in here in a while, so I thought I'd update on my progress and results.

I'm going to do my last workout of Stage 2 tomorrow. I was scared of HIIT, but it turns out I love it! Unfortunately, I'm dealing with a foot injury that's really affecting my ability to run/walk/do HIIT on a treadmill (my favorite), but I'm surviving.

I don't weigh myself, so I can't speak towards weight change. I weighed myself once during Stage 1 and was up a few pounds, and it made me feel bad, so I decided it wasn't worth it anymore. I also stupidly didn't measure myself at the beginning of Stage 1, so I can't tell you what's happened there either.

But I look different. The pockets of fat I've had for years are slowly disappearing, and my body has taken on a more defined look. My arms especially are looking fit, and my legs look lean and muscular. I have never been happy with my body and proud of the work I've done to create it until now.

One thing I'm discouraged with is my lack of progress on some of the exercises. In particular, on the lunge and push press, I've been at 30 lbs for all of stage 2. While it's been getting easier to complete the set, the next weight increment is 40, and I really don't think I'd be able to finish that. It also seems like I'm lifting at a lot lower weight than most of you on here, but I am definitely pushing myself and lifting the max weight that I can complete the set with.

Overall, I'm happy with the program. To those of you who aren't seeing results yet, keep in mind that you are doing great things for your body, whether you see them in pounds/inches lost or not.

That's great that you're definitely seeing the difference in how your body looks - you should be proud of this accomplishment!  Maybe you could take your measurements now so you can measure after the next stage or two?

I wouldn't worry too much about your weight on the push press,  I wasn't able to increase until Stage 4 (all these same exercises come back).  Lifting the heaviest you can go is what it's all about, so it doesn't matter how you compare to anyone else.  Good job!

I took my measurements last week. It could be that it's all in my head, and my body has stayed the same, but who cares? In the end, the result is the same- I'm happier about myself.