NROLFW in 90 days & favorite supplements/fat loss

[softlydeftly]

Hey guys, my gym is doing a 90 day challenge to see who has the biggest transformation. It's based off of your before and after picture and body fat percentage. I've had the New Rules of Lifting for Women for a while now, read it but hadn't started the program yet so I'm thinking that's what I'm going to do for the 90 days. My only fear is that it won't be a quick enough change - NROLFW has you lifting only 3 days a week. Could I really transform that much at that rate in 90 days? I'm planning on doing cardio at least 2 other days a week.

Also, for supplements - I'm pretty sure I'm going to get Optimum Nutrition's Whey and possibly Casein protein for night since it seems that's what is most popular.

I do need help with a fat loss supplement...something really powerful hopefully! And then a preworkout supplement - a lot of people at my gym use Noxplode, how is that one? I already take aminos during my workout.
Are there any other supplements you would recommend? I'm hoping to go get them today.

Also any additional advice you have to looking fab fast would be awesome! I am aprox 110 lbs, 23% BF so I have quite a bit of fat to lose in the next 90 days and I worried I can't do it - I love dessert so much!

[KasaraBrianne]

Hey guys, my gym is doing a 90 day challenge to see who has the biggest transformation. It's based off of your before and after picture and body fat percentage. I've had the New Rules of Lifting for Women for a while now, read it but hadn't started the program yet so I'm thinking that's what I'm going to do for the 90 days. My only fear is that it won't be a quick enough change - NROLFW has you lifting only 3 days a week. Could I really transform that much at that rate in 90 days? I'm planning on doing cardio at least 2 other days a week.

Also, for supplements - I'm pretty sure I'm going to get Optimum Nutrition's Whey and possibly Casein protein for night since it seems that's what is most popular.

I do need help with a fat loss supplement...something really powerful hopefully! And then a preworkout supplement - a lot of people at my gym use Noxplode, how is that one? I already take aminos during my workout.
Are there any other supplements you would recommend? I'm hoping to go get them today.

Also any additional advice you have to looking fab fast would be awesome! I am aprox 110 lbs, 23% BF so I have quite a bit of fat to lose in the next 90 days and I worried I can't do it - I love dessert so much!

I'd suggest not taking so many supplements. Whey protein should be enough. Also, I know I may get blasted for this but, I lost 30 lbs in 3 months doing carb cycling and low carb in general. I still have muscle mass and lost a LOT of fat - check my progress pics. I've been doing NROLFW for about 4 weeks now, and I haven't seen huge changes. I've had strength gains, but I don't see much difference in my body. I'm going to let you know that 90% of your progress will have to come from your diet - regardless of the lifting program you're on. I'd definitely figure out your maintenance calories and macros and figure out some sort of diet plan, and I'll gladly help you from there.

[softlydeftly]

thanks Kasara, my calorie burner says I burn about 2100 calories on busy/workout days and about 1800 nonworkout days. I was thinking about getting the eat clean diet book but didn't know if it was just going to tell me what i already know? my diet is relatively good throughout the day as far as meals, I just eat too many desserts and don't really know how to not eat desserts...I'm a recovering bulimic and unfortunately usually when I hear "stop eating cake" all I want to do is eat cake.

[KasaraBrianne]

thanks Kasara, my calorie burner says I burn about 2100 calories on busy/workout days and about 1800 nonworkout days. I was thinking about getting the eat clean diet book but didn't know if it was just going to tell me what i already know? my diet is relatively good throughout the day as far as meals, I just eat too many desserts and don't really know how to not eat desserts...I'm a recovering bulimic and unfortunately usually when I hear "stop eating cake" all I want to do is eat cake.

There's a lot of great snacks that taste like you're cheating - but you're not.

I frequently eat this mix:

1 apple (diced)
1/4 cup of cottage cheese
2 tbsp peanut butter

and it's the best snack EVER. Also, read the recipe threads on here, there are a LOT of fantastic snacks.

You should be getting .4-.5 grams of fat per pound of LBM and 1-1.5grams of protein per lb of LBM. If cake fits into that, then eat it!

[kait123]

I did the low carb thing too, for almost a year actually. I had really good results from it. I usually had two high carb days throughout the week too. Just be careful when you do low carb that you don't restrict yourself too much, it leads to crazy bad binging and then your weight or bodyfat won't budge. It can screw around with your metabolism a lot too.
After about 9 months of doing low carb, and a good workout routine, I managed to lose some pudge and leaned out a lot. Just last week actually I swtiched up by diet and started incorporating carbs, a lot more fruit, brown rice, sweet potatoes, etc. and my body's reacting greater than ever.
As long as you figure out your goals (to lose) and you meet the nutritional requirements, you'll do great I'm sure.
As for loving desserts, I'm with ya on that one! There's all kinds of things you can have to curb your sweet tooth. Mixing ff greek yogurt, with a scoop of protien, and a tbsp of natty PB, freeze it for a little bit and it tastes like icecream! There's endless possibilities.
Just make sure you figure out what works (and tastes good) for you, and you should be set! Good luck :)

[KimPossible98]

I def think you'll get a lot out of NROL4W but it is a 6 month program. I saw my real gains come in the last 1/2 of it so I'm not sure where that'll put you. I vote for get started on it, even if you don't win the competition at the gym you be making some sweet gains.

I use ON Hydrowhey and Casein and think they're great.

As far as the NOXplode, don't bother with it. There have been quite a few threads in the nutrition section on NOXplode that you should read like this one:

http://forum.bodybuilding.com/showthread.php?t=130700763

[hisangel]

I def think you'll get a lot out of NROL4W but it is a 6 month program. I saw my real gains come in the last 1/2 of it so I'm not sure where that'll put you. I vote for get started on it, even if you don't win the competition at the gym you be making some sweet gains.

I use ON Hydrowhey and Casein and think they're great.

As far as the NOXplode, don't bother with it. There have been quite a few threads in the nutrition section on NOXplode that you should read like this one:

]

There is some good advice here - but as a personal trainer and competitor - I'd look at lifting weights 4 days per week. You will burn more calories even resting if you have better muscle mass and you burn more calories lifting weights any day of the week than cardio. If you want to do cardio - great - do it after your workout and it will extend your calorie burn throughout the day. Also - the low carb cycling diet is very effective. Make sure you incorporate healthy fats (since they can't be stored in the body as fat) for energy and focus on low GI carbs on your carb days. That will help for sure. A 5 day workout plan per week should get you really close to your goal as long as you really focus on what you're eating too.

The Optimum Nutrition 100% Whey is great for post workout - but make sure you are incorporating some type of healthy fat in your shake on your non post workout shake. Flax seed oil is fantastic, can't be stored in the body as fat, and keeps your metabolism working harder.

As far as additional supplementation - you should try the Beverly International fat loss stack. Its not a stimulant- so no crashing. It's not a bunch of caffeine which is pretty worthless. These products hard wire the body to use bodyfat instead of muscle for energy and target the response to excersize as reduction in bodyfat. They also help with water retention. They are called Lean Out and 7 Keto MuscLEAN. Extremely effective!!

[softlydeftly]

awesome, great advice, thanks everyone!