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So I just wanted to vent a little because I am just finishing stage 1 today, and am seeing absolutely 0 results! I have been eating pretty good with the occasional slip up and then eating right about at my maintenance calories. I measured again today and my hips went up about an inch! I am so frustrated because I'm not sure how that could happen and obviously that means I'm gaining. Anyway, I'm not sure what to do but I'm just really upset about it at the moment. I feel alot stronger, but honestly I am feeling fatter all the time. Should I cut my calories or maybe I just have to be sooo super careful about every single thing I'm eating!
I'm going to second the complaint at the end of phase 2.
The scale says 152 lbs, and I started about 150. That's not a big deal since my clothes still fit. The aggravating thing is that there's been no change in waist or hip measurements, and that's my main goal.
In the beginning of phase 2 I was doing well on keeping about a 250-300 average cal deficit. In the last week, I was ravenously hungry, and also had some holiday parties, which lead to a moderate surplus for the week (up 500-800 calories total, maybe, well under the amount to gain a pound.
I'm stronger then when I started and *much* better at the stepups and lunges. But I'm really looking for fat loss / measurement change and not seeing it.
I agree! That's the problem that I don't care so much about what the scale says but I keep waiting for my clothes to be fitting differently and it's just not happening!
I hope this is only a rare occurrence because I'm starting the program in 2 weeks. Maybe you ladies needs to adjust your calories, I think the book tells you to eat maintenance calories have you been doing that or still trying to keep a deficit?
If I don't see any results as for as inch loss then I won't be able to stick with the program, I too am hoping to see some fat loss, but I want to get back down to 140/145
I've had the best results when I've followed a very nutritious diet and didn't indulge in wine or cocktails. As I've loosened up my diet and not made it to the gym as much as I'd like (two times instead of three or more) my results have stalled. This is pretty consistent with what I've read about training on other sites, the first three rules to burning fat are 1. nutrition, 2. nutrition, 3. nutrition.
When I do go to the gym I burn between 500 and 700 calories on lifting days, so I'm pretty sure that if I could have the will power to eat well more often, and get to the gym one or two extra days I'd be noticing faster results.
I agree with the advice that if you're eating well, enough calories and a healthy diet, and you're lifting two or more times a week and gaining fat, it's a good idea to see a doctor.
Yeah I go through really good healthy stages, and then I'll slip up a little and I am definitely eating maintenance and no more. I am going to start a deficit, and start HIIT here next week when I begin stage 2. I'm not really all that excited about how things are going but I am feeling much stronger so that's good! I know I would see way better results also if I were eating perfectly healthy every day!
NROLFW is not really a weight loss workout so I would expect not alot of weight loss from it... mostly from diet. I personally did not gain weight and actually dropped 3 pounds initially... but that was it. I stayed the same after, although I was not looking to lose any more. I am very hungry doing this program, especially the day after a workout.
I am just starting stage 5 now, and the results I am seeing are in muscle! My arms are getting pretty cut and my legs are much more solid as are my abs, and bum. I like the effect it has on body composition & definition.
I think if you are looking to lose, you would really need to watch your diet and protein intake. If you are new to lifting, you can still gain muscle on a deficit. If you are not seeing the drop you would like, drop the cals by 300 after a month as suggested in the book. HIIT should help in stage 2! Keep at it as you will love your new muscles!!
Darn it, I was wondering should I just drop the 10 lbs first and then start, but I've already started so I'm gonna stick with it for atleast a month or 2 before I decide whether or not it's working for me.
Oh - yeah... keep going. I was certainly not suggesting you quit!!! You will love the results! You can do it on a deficit to lose weight. You just can't eat a ton and still lose weight. Weight loss IS all about diet!
Just want to chime in and agree with yogagirl - don't quit! Your body is going to make a lot of adaptations to the new requests you are making, especially at the beginning when a lot of people notice water retention. Try to ignore the scale fluctuations if you can and pay attention to the other changes you will start seeing. The thing is that weightlifting has some amazing metabolic effects that help maintain the new, stronger you. Even if you were to stay the same weight, you will lose fat and look smaller.
My opinion - there's not really an "if" about whether it's going to work - as long as you're working it to the best of your ability.
Yeah that's the thing I'm wondering though. I always did weight watchers and was able to lose weight fine, but then after reading the book it stressed how important it was to eat those calories in order to actually be building the muscle. I really don't care so much if the scale goes down (although I don't like when it keeps going up) but I just want to get smaller and more muscular. I think at this point I'm going to just add in extra running on off days, and try and cut down 300 calories a day. I guess that will still be giving my body enough calories. Do you think that would work?
Yamaha that sounds right, according to the book. Right now I'm trying to eat maintenance Calories 1700 and I'm going to try to stick with that for about a month and then adjust things accordingly.
Yes - I think it would definitely work! On the Jpfitness.com forum for NROLFW, a couple people did WW with NROLFW and it worked out well for them. Going down 300 cals is what is receommended in the book, so you'll do great!
You will get smaller and muscular! Be a little patient and by the time you get to stage 3 or 4, you will be very happy!
Thank you guys for the encouragement! I think I decided I should go back to the WW plan that worked well for me, and just double up with NROLFW 'cause I really love the workouts! I am feeling so much stronger, and if it wasn't for the layer of fat, I think my muscles would be much more defined than they were before! I'm excited to get to stage 3 and 4! That's when a few people said they started really seeing the difference.
Well, as I'm learning, everyone is different so if you don't, don't worry! I will be a little ways ahead of you so I will let you know what the future looks like for me!
I second what kmk said... It's all about Nutrition, Nutrition, NUTRITION!! I have learned that the QUALITY of the calories really does matter. An orange and a cookie have about the same number of calories, but the unprocessed orange is much more nutritious. As exasperating as that can be, I've finally boiled it down to this: (at least, this is what works for me during the fat loss phase)
Instead of prepackaged "instant" oatmeal filled with additives and preservatives, or packaged boxed cereal (even the healthy ones which are still processed) ------- choose plain, old-fashioned oatmeal or quinoa
Instead of Healthy Choice, Lean Cuisine or SmartOnes -------- choose grilled fish or chicken or lean steak, a sweet potato, and a steamed vegetable
Instead of white rice or packaged rice mixes --------- choose steamed brown rice
Instead of any kind of chips, crackers (even healthy whole wheat), cookies, etc. --------- choose veggies and hummus or fresh fruit
Instead of bottled salad dressings --------- choose olive oil and vinegar
And the list could go on and on. For me, this is what clean eating is really all about. It means cutting out as much of the processed (even seemingly healthy processed food) food as possible. It may seem like deprivation at first, but after awhile it just becomes second nature. You mostly have to be this strict during the fat loss phase; once you get to maintenance you can relax a bit and add a few fun things back in. But even then it should be clean eating 90% of the time with a few goodies thrown in about 10% of the time.
What has worked for me in the past (and where I'm trying to get back to!) is to eat clean for breakfast and lunch and all snacks; then I'm free to eat a "reasonable" dinner which is whatever I happen to be preparing for my family. It's still generally healthy but may include some processed foods like pasta, rice mixes, mac 'n cheese, etc. Then the next morning I get up and eat clean all day again so I can enjoy dinner! If my family is going out to a restaurant for lunch, then I just reverse the process: eat clean for breakfast and dinner and splurge a little bit at lunch. But after the splurge you have to get right back on track at the next snack or meal.
Sorry to ramble, but those are just my thoughts and a few things I've learned along the way. Now if I would have only stuck to my own advice I wouldn't be trying to whittle off these 8 pounds I gained... 
Hi there ladies! I just joined the group and have been going through diferent threads.
I just completed Stage 1 yesterday ( going to do the 2 special workouts now), and I haven't see any decrease in weight or inches :(. I know I've become stronger since I can lift much heavier weights now ( I started with 3-5 lbs and am now up to 12-15 lbs)!
ckfyamaha/amayou82/others, I know its been a while since you posted, but have you seen any results yet?
Well it's been 3 months since I've started NROLFW (I'm on my 4th workout of Stage 3) and my measurements are not good. But before I blame the weight lifting I have to be honest that over the last month I've been eating crap and indulging in sweets. (bad me) I have increased my protein intake a lot, and also the number of daily calories. I've been eating 1700-2000 cals. So I'm cutting back to 1500-1700. I'm going to do 1500 on cardio days, and 1700 on lifting days. I have to say though that I do notice more definition in my upper body, but not as much on the lower (except my butt looks much better). I'm very thrilled with my body-fat %. It's down 8.2%. I'm not as concerned with my weight right now, but I'll see with time how that is affected.
Anyone else having similar issues?
Weight: 150.40 lb (+5.2 lbs)
Body fat: 18.7% (-8.2%) WhoooHooo!!!
Resting Heart Rate: 60
Circumference Measurements
Waist: 32.25" (+.75") What????
Hips: 38.5" (+.75") :( My hips don't lie
Thigh: 23.25" (+.5")
Chest: 31" (-1.0") well at least something is going down
Bust (w/jog bra): 35.5" (+.5")
Upper arm: 11.75" (+.25")
Calf: 15" (same)
Forearm: 9.75" (+.25")
Wrist: 6" (-.25")
OMG! 8.2% reduction in Body fat! That's just awesome betsaroonie 
. Can you also share your height? I/m 5'2.5'', and have been eating 1850-2150 on workout days (like the book recommends), and lesser on non-workout days.
I didn't measure my body fat before/after completing stage 1, since I don't think they do it for free at my gym. I do hope it has decreased though 
I'm 5'6". The recommendation for me from the book is 2032 cals on weight lifting days, and 1778 cals on non-workout days. I subtracted 300 cals for weight loss giving me 1732 and 1478 cals.
I couldn't believe the fat %, but I checked it twice on consecutive days. Makes me uber happy:)
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