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How has the number on the scale changed for you guys? I have been doing the program for almost a month now and have been pretty good about following the diet plan-1850 or so on lift days, 1650 or so on non-lift days. At first, I lost 2 lbs and got down to 127 (only 2 lbs from my goal weight) but the past week or so my weight has creeped up to almost 129-130! The book says to examine your weight after a month and if you put on weight then you ate too much. But for the most part, I ate less than the maintenance calories for my height and weight. What gives? Should I cut more calories?
No, you're doing great. Your muscles retain a lot of water when you first start lifting. You'll hold on to that for a good 6 weeks or so, so don't fret. If it makes you feel better, you can examine the quality of calories and fine tune your diet but it sounds like you're doing awesome
Once your body kind of gets used to this kind of effort and as you progress through the stages, you'll start to see difference. I'd say stick with it, as I mentioned in one of the other group threads a couple days ago, I'm actually eating at what I thought was maintenance for me, and still ended up losing weight. Did you take measurements before you started the program?
Just waist and hips, but I will definitly make sure to get measurements on thighs and arms. I mean I feel really good and I love the program. I just want to make sure that the higher numbers reflect either water retention from muscle swelling or building muslce mass, and not gaining fat.
Are you doing any activity on the days you are not lifting? How about everyone else? What does your week like from and exercise standpoint?
Original Post by laura42:
Are you doing any activity on the days you are not lifting? How about everyone else? What does your week like from and exercise standpoint?
I was doing HIIT 3X per week for the last two weeks of stage 1, but since starting stage 2, I only do the HIIT after B. It is hard to fit another one in based on timing. That is it for me!
Original Post by laura42:
Are you doing any activity on the days you are not lifting? How about everyone else? What does your week like from and exercise standpoint?
I do HIIT approx. 2 x week after lifting, and do steady state cardio probably two or three other days, for about 30 - 45 minutes. I rest completely for two days a week.
I am usually at the gym 5-6 days a week. Three of those days are devoted to NROL workouts and the rest are cardio-either interval training on the elliptical or spinning classes.
I either do HIIT or some sort of body weight circuit (which sucks because it's hard 
) I absolutely have one day off, somedays two
I have only been doing this for a week (just finished my 3rd workout) and I've already gone up 2 pounds! I started freaking out this morning but I decided to just hold off and not worry about it for a while and see what happens. I haven't been doing anything on the days off but I may need to start that!
I've been doing this for two weeks and I am up 2 pounds as well. But I am a total newbie to weight lifting and I love it. I am considering doing some kind of cardio on alternate days as well. I will say this though, I measured today and I am down one inch in the belly and 2 inches through the hips. That's just in two weeks with 6 workouts total. I am getting much stronger than when I started. I've whined a good bit because of soreness, but I am getting there!
This is a great group and I have learned alot just from reading the posts. Thanks!
Yeah I totally agree about reading the posts! And...it keeps me motivated! I will so though that I'm having a hard time with the diet part. I just am not eating as completely healthy as I should. It gets really hard to eat the right things all the time so I'm hoping to get better at that and to not have it effect me too much.
I need to measure 'cause I haven't done that yet and maybe that's what I should be worried about more than weight. I have always loved lifting but I've never done it this way with these kind of structured workouts. I'm so excited!!!
good to know i'm not alone! I was about 183 on monday (day i started NROL) and was a whopping 186 this morning! I just about flipped out. I had already been doing heavy weights 1 day a weke, but I guess switching to a solid 3 day a weke routine didn't make my body happy. I'm glad to hear that I should just stick with it b/c i love the program so far. I still need to work on getting my eating down a little better. I need more protein for sure. But I know I did not eat 3+ pounds worth of extra food thsi week!!!
Yep, I gained almost 4 pounds - it freaked me out. I added extra protein and some calories, as the book suggested. According to the book, and posts on this site, I was "starving". I have never eated much, but didn't realize it was not good for me, as I eat healthy foods. I have not lost any inches, but am back to my starting weight. Guess it was water. I did cut back on some calories but still have my protein smoothie on lifting days. I only work out MWF, but am active during the week - drive school bus, garden, home projects, motorcycle riding. I'm thinking about going to gym TTh just to do treadmill.
I've only been on the NROLFW 3 weeks. I hope to see measurement results soon. I didn't need to loose weight really, but want to tone. I'm not sure why I think I have to be at a certain weight number...must be psychological...but I want to be in a certain size clothes. I'm in a snug 8 right now and would feel better if they were a bit looser. BTW - I'm very small boned.
Yeah this last week was only my first week so..we'll see what happens! I weighed myself this morning and I was down a pound since yesterday which means it was just water weight I guess. I'm not so much worried about weight (even though it does freak me out) but if I see myself going down in clothes size I would be fine. I'm trying hard to not cut calories for the first month like the book suggests but I was the same going from 1200cal/day to 2000. It worries me a little. (I'm 5'7" and 140lbs) Anyway, I think I might try walking or taking a short run on the days off. Just burn a few extra calories!
Oh, that's awesome that you ride motorcycles glamgram! Me too! I love it!
I am freaking out a bit about the weight gain but I am trying to reassure myself because a) I am eating basically the caloric amount suggested in the book minus 300, so it's not like I am eating excessive calories that would lead to legitimate fat gain b) I am working out 5-6 days a week, unless I was gorging myself on pizza 12 times a day, there is no way I could gain 3 lbs of fat c) my clothes fit exactly the same.
Still, seeing that number on the scale go up is no fun :(
This may repeat advice given already - but you might consider using a measuring tape to establish if you're getting results. A lot of women have noticed that they lose quickly in the belly during the first stage. This was the case for me even though the scale went up slightly (and then down by a pound or so below my starting weight). I was just re-reading the first few chapters and was reminded that Schuler guesses that for most of us the scale won't go down much, but measurements will change, making clothes a little tighter in the shoulders and looser around the middle. You might review chapter 7 and see how you're matching up to other assessments for correct calories consumption.
Eating more is an adjustment - it was really hard for me, too. It gets easier and really is needed to get our bodies strong and healthy.
Good luck!
Well, I'm not sure it's guilt so much as alarm at seeing the scale go up instead of down or staying the same. I don't feel guilty - on workout days I've gone up to 2400 cal and been looking for more. And definitely not gaining.
I'm just confused and feeling discouraged. I love this program and I feel great and am getting really strong. But that number on the scale is NOT making me happy. Especially since I hit my goal weight over the summer. Maybe it will help when I go off the pill at the end of the month?
Sometimes I wonder if the pill I'm on isn't helping with losing weight either! The problem is I won't be going off it anytime soon. (My husband's not in a hurry) :) I wish I was better at eating the right kind of calories though. I try really hard but I know I'm not following the plan exactly. I'm eating the right amount of calories, and I'm almost getting all the protien but not everything I"m eating is completely healthy.
I am feeling really good also! I am going to measure tomorrow. I put some jeans on today and felt like they were a little loser than normal and my stomach is feeling a little flater so that's always nice!
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