I will transform :)

[nichole412]

So, I have been lurking for quite sometime around here. I guess I am embarassed by what I have let myself become and I wanted to make sure that I was ready for a change before I introduced myself. Well, looked at my before pics and took some measurements :( I had no idea how bad I had let myself go! I am soooooo ready!
I started NROL4W march 1st, 1 week ago. It felt so good to be sore :) I have been logging everyworkout the old fashioned way (on paper) I'll try to get around to posting some of them on here for welcomed comments.
I will prob need some help with diet too. I do not know my bodyfat% but plan on getting my hands on a caliper later this week. My brothers-in-law are personal trainers so they can help me with using that horrible thing. I figured macros guessing bodyfat around 35% and using the stickies from this site. Just a starting point, I know its not good to guess and I'm probably way off :(

174 lbs 5'3"
Protein: 116 grams
Fat: 52 grams
Carbs: 295 grams

Does this look right? Seems like alot of fat but I have been brainwashed on low-fat diets in the past. I will do the math again after I know my actual bodyfat, scary thought!

I prepped some food today but the battery in my food scale died and I have every battery except the one I needed...so I don't know the portions. This is what tomorrow looks like.

M1: sauteed mushrooms with 1 tsp evoo and 3 egg whites, 1 piece of whole grain toast
M2: banana, handful walnuts
M3: gound turkey with onions brown rice and brussel sprouts
M4: 3.5 oz chick breast (measured before the battery died) and 3/4 cup peas
M5: not planned yet...I know... a recipe for disaster

I know I have alot to learn and I am trying to read all of the suggested stickies, so much great info! Although I will not be here everyday, I do appreciate comments and suggestions :)
Thanks for reading!

[discdoggie]

Welcome to the journals. :)


Your macros look okay.


What does your training look like?

[nichole412]

Thanks :)
I've been studying NROL4W. Lots of compound exercises, full body workout 3x per week. Here is one of the workouts I will be alternating for the next several weeks. After 2 workouts I will decrease my reps and increase my weight.


SQUATS (using the smith maching so I don't kill myself!)
2 sets, 50 lbs, 15 reps

PUSH-UPS
2 sets, 15 reps
cannot do all 15 reps without going onto my knees

alternate push-ups with

SEATES ROWS
2 sets, 15 reps, I don't know how many lbs... the pin is on the 5th plate

STEP-UPS (onto weight bench)
2 sets, 15 reps, 10lb dumbells

alternate step-ups with pron jacknife

PRONE JACKNIFE
2 sets of 8

I added 10 min of 3.2 -3.5 walking at 7-9 incline. Not sure if it will be beneficial

[MoEcho]

That's a lotta carbs! YUM! :)

Welcome to the forums!!

[wakechica]

I started NROL4W march 1st, 1 week ago. It felt so good to be sore :)

Just to let you know we're still in February.... if it's March I've missed a whole month of training ;)

Good luck with your journey!

[nichole412]

lol...I'm in a hurry for spring I guess! February 1st was my first official day!
So, its been a while since I have posted but I knew starting this I would not be able to make it here every day. Last weekend we were renovating our bathroom, 14 hours saturday and 12 hours sunday and its still not done! But looking sooo much better. A little grouchy today because I could not get to the gym at 5am like I prefer due to hubby's work schedule. Its really hard for me to go when I can be spending time with the kiddos but I'm going to try to get there later today.
On a good note I am down 2 lbs since I started! Not as much as I would like but slow and steady works for me...I plan on making this transformation permanent :)
Currently baking some chicken and veggies for lunches and going to read a few posts for motivation.....I will not be Blah today!

[nichole412]

This may sound like a silly question and maybe it doesn't even matter so much but should I be weighing my food prior to cooking or after?

[nichole412]

Been a bit since I've posted. Last week I was feeling totally off and a bit crazy and then realized it was a hormonal thing, uughhh. Struggling with diet this week and hubby is going away for a few days so my workouts will be interesting. My usual schedule is to get up and workout at 5am before he goes to work while the kids are asleep. I will be getting plenty of cardio though, through sanding walls and painting in my living room. My Mom has offered to come over and help while my husband is away. I can feel the burn in my upper body already :P
Think I really need to get a notebook and keep it with me at all times until I get comfortable with healthy eating again. That way I can jot down everything I eat and try to plan ahead a little better. I am so impulsive and emotional when it comes to eating, have been as long as I can remember. I am having a hard time staying in control of myself and not sure where this all stems from...can be so frustrating.
Goals for the rest of the week:
1. Stay in control of myself!
2. Plan ahead for eats
3. Get in some good workouts even though I may not be at the gym!

[lexagon]

Welcome Nichole!! Good luck with your weight loss/strength gains :)


Hope you enjoy NROL4W - just finished Stage 1 :)

[nichole412]

Loving NROL4W but it is so hard to retrain the brain to not do tons of cardio! Had to take this week off from the gym so I am still chugging along in phase 1

Prepped some eats this morning while the kids had breakfast. I'll post later tonight since I'm sneeking this post in while at work...just wanted to say hello :)

[CrazyKeira]

It is very hard to get over the cardio, cardio, cardio mindset. I still have issues with it and I've known now for years that it was unnecessary for me to do so much! It gets easier with time, that voice in your head slowly fades and is replaced by lift, lift, lift lol.
Now, get back to work! :P I kid :)

[nichole412]

So, I figure I'll open up a little and share some info on me! It will probably come out a little at a time because I don't want to sound like a soap opera...not a big fan of drama!

I have admired healthy, muscular people for as long as I can remember. I remember being very little watching my Dad lift weights in the spare room of our apartment. As a teenager I lifted weights but also did crazy amounts of cardio. Wish I had done some real research back then :) I have been up and down with my weight for years now and I can't seem to get it under control. I know my metabolism is probably really screwed up form all of my crazy weight losses and gains so I am going to try and change my diet at a steady pace and just be consistent. One of my biggest goals right now is mastering self control, seems to be completely lacking! Why do I ALWAYS give in to cravings? I have been through alot of tough crap in life and came out so much stronger on the other side...a little chocolate shoud not make me weak! What the heck! GGRRRR, i'm just plain angry at myself now...last march I dropped 15lbs and was at the gym 5 nights a week. I have now gained back 8-10 of those lbs. Maybe I burned myself out with all the cardio I was adding on top of lifting....and I wasn't giving myself any breaks. I just want to feel good again!

Suck it up Nichole...you are stronger than the chocolate!

[CrazyKeira]

I'm not sure how you're eating, but I have chocolate cravings like crazy too...I've found some decent ways to "curb" them! One of the easiest is to mix half to a cup of cottage cheese with 1-2tbsp of fat free chocolate jello pudding mix. I blend it in my blender with about a tbsp of skim milk (mostly for purposes of getting rid of the cottage cheese chunks.) It's really good just like that, but for some reason it tastes even better if you stick it back in the fridge for about half an hour. It's chocolatey tasting, but has lots of protein so it actually fills you up and it's relatively guilt free!

[nichole412]

I'm not sure how you're eating, but I have chocolate cravings like crazy too...I've found some decent ways to "curb" them! One of the easiest is to mix half to a cup of cottage cheese with 1-2tbsp of fat free chocolate jello pudding mix. I blend it in my blender with about a tbsp of skim milk (mostly for purposes of getting rid of the cottage cheese chunks.) It's really good just like that, but for some reason it tastes even better if you stick it back in the fridge for about half an hour. It's chocolatey tasting, but has lots of protein so it actually fills you up and it's relatively guilt free!

Thanks Keira,
I def have a sweet tooth expecially chocolate! This cottage cheese/puding idea sounds really good...think I will try this week :)

[nichole412]

Reality hit me last night! I somehow agreed to be a member of a 12 person relay team for Reach the Beach....aka lots of running! I only have about 2 1/2 months to train and will try to continue gaining muscle as I increase my cardio. Once the race is over I will def cut down my cardio again. A little stressed...haven't run in a while and when I do I'm not very fast.
Chin up, prep my food, get my butt to the gym... I can do this :)

[CrazyKeira]

You're welcome. I have lots of them, so if you don't end up liking it let me know and I'll be able to link you up to some blogs that have "healthy treat" recipes lol. I'm a baker at heart, so it helps me because I was all sad that I'd really never bake again when I started eating the way I am.

[CrazyKeira]

Reality hit me last night! I somehow agreed to be a member of a 12 person relay team for Reach the Beach....aka lots of running! I only have about 2 1/2 months to train and will try to continue gaining muscle as I increase my cardio. Once the race is over I will def cut down my cardio again. A little stressed...haven't run in a while and when I do I'm not very fast.
Chin up, prep my food, get my butt to the gym... I can do this :)

LOL don't you love the things you "somehow" agree to!! You can definitely do it, chin up as you said :)

[nichole412]

Cannot believe I have not had coffee since Tuesday! So proud of myself. Its not that I think there is anything wrong with coffee its just that I only enjoy it with crap in it! Also, I sip on an iced coffee for hours which prevents me from drinking as much water as I should. So, when I really feel like I need something, I am having chai green tea with one splenda.
Workouts have been progressing, I am really liking NROL4W. I am already starting to feel better, and my belly is not so bloated! Cannot wait to see results in my measurements :)
Off to work on the house!

[CrazyKeira]

Good job! I'm not a coffee drinker, but I've heard its a hard one to kick :)

[nichole412]

Thanks keira! I'm starting to enjoy the tea :)

So I figure I should post some of my workouts. I am in phase 1 of NROL4W.

Sunday's workout:
started with some cardio since I'm training for Reach the Beach
6 min walk
19 min run 5.2-6.2 mph (2.08mi)

Squats
50lb x 12
70lb x 10
80lbs x 10

alternating sets of Push ups and seated row

push ups (unfortunately on my knees :( )
14
12

seated cable rows
50lbs x 12
60 lbs x almost 10 reps...

alternating sets bench step ups and planks

bench step ups
10lb DB's x 10
12lb DB's x 12

planks
45 seconds
45 seconds

[nichole412]

starting Friday I will be doing 3 sets of all exercises with fewer reps and more weight. Feeling good so far.
today's workout

5 min walk
15 min jog 5.3-6.0 mph

alternatins sets of DB shoulder press and wide grip lat pull downs

DB shoulder press
15lbs x12
20lbs x 12

pull downs
50lbs x 12
52.5lbs x 12

Alternating sets DB lunges and swiss ball crunches

DB lunges
10lb x12
10lb x 12...I HATE THESE!!!! So, they must be good for me :P

swiss ball crunches
20 reps
20 reps

Unfortunately I had to do deadlifts last so I hated them more than usual

65lb x 12
65 lb x 10
75 lb x 8

[lexagon]

Cannot believe I have not had coffee since Tuesday! So proud of myself. Its not that I think there is anything wrong with coffee its just that I only enjoy it with crap in it! Also, I sip on an iced coffee for hours which prevents me from drinking as much water as I should. So, when I really feel like I need something, I am having chai green tea with one splenda.
Workouts have been progressing, I am really liking NROL4W. I am already starting to feel better, and my belly is not so bloated! Cannot wait to see results in my measurements :)
Off to work on the house!
I'm a little late on checking in sorry. About the coffee, if you want a treat at some point (and you have some protein powder laying around). I typically have (on heavy lifting days) iced coffee with a scoop of protein instead of any creamers, works great. You are getting some caffeine and protein at the same time. I also have a deal w/ myself. After half is gone I have to drink at least 2 glasses of water before I can finish it. But that's me.

Looks like things are going well for you with NROL4W, on your push-ups try doing then on a bench so you are elevated off the floor, but not on your knees. Once I did that, they started progressing wicked fast :) I still do them on the bench sometimes, easier on the shoulders.

How are you liking it so far?

[nichole412]

Thanks Lex....that coffee trick with protein powder sounds great!
Push-ups on the bench...I can definitely try that. I always feel like such a wuss doing them on my knees :P I really like NROL4W so far, I feel like I am getting a great workout in a much shorter amount of time which is good since I go at 5am before my hubby goes to work....have to be quick! Tomorrow I go up to 3 sets of each exercise and decrease my reps so i'll be adding some weight.
How is stage 2 going?

[nichole412]

I have come to the realization that I am currently addicted to sugar! I gave up the coffee with relative ease but chocolate....this is going to be tough. I literally cannot go into a store without thinking about buying something sweet. I don't care what it is as long as it has sugar but especially chocolate. I am fasting from sugar...starting tomorrow! Hoping that writing this here will hold me accountable. This is something I have done in the past, about 2 years ago before I was pregnant with my second daughter. I felt sooooo good and didn't crave it at all anymore. I tried to have a few bites of birthday cake during this time and my heart started to race and I didn't make it past the second bite! Today I wouldn't leave a crumb on the darn plate! So here goes....I have done this before, I can do it again. I know that sugar is holding me back. SUGAR, you'll be missed...but only for the first couple of days, FAREWELL!!!!!!

[nichole412]

So I made it through the day with no sugar and did not kill anyone...and not craving at the moment :) Yeah for me!

Warmed up at 3.3-3.5 speed at 8%-9% incline
Today I did squats like a big girl...without the smith machine!!! So proud but I was nervous so I started off way too light on the weight.

squats, will probably start with 95lbs next time
65lbs x 12
85lbs x10
95lbs x 10

Push ups (using bench, no more knees) alternating sets with seated row
3 x11

Seated row
60lbs x 9 x 2
60 lbs x 8

Bench step ups alternating with prone jacknife. I really wanted to use the 12lb DB's but they were taken, I refused to whimp out and use the 10lb DB's...
15lb DB x 10 x 3

HATE YOU STEP UPS...but I'm sure my lower body is going to looove you :P

prone jacknife
10x 3

Yeah for not working this weekend. Tomorrow is an active rest day so I'll be running in preparation for reach the beach...cannot let myself or my team down :)

[nichole412]

Today was a rest day so I did a 5 mile run....wasn't easy but it felt good. Tomorrow back to the weights. Now, I'm off to enjoy the weekend :)
Day 2 of no sugary treats....bring it on!

[nichole412]

On my way out the door, heading to the gym...just couldn't help myself, I had to jkump on and post that I'm down almost 5 lbs :)
Day 3 of no sugary foods feels great so far!!!

[nichole412]

What a week! I was sooo exhauseted and just felt like I couldn't catch up on sleep :( Guess that means my body needed a break...trying to get to know myself and listen to my body! So, Friday night I slept from 8:30 -7:30...11 hours felt amazing and I think I am back to normal. Heading outside for a run today for the first time this year...def tired of the treadmill :)
Hope everyone has a great day!

[CrazyKeira]

Jealous of your sleep!! lol. Hope you had a good run :) It would be awesome to be outside, but we just had a bunch of freezing rain and still have a few feet of snow, so that won't be happening anytime soon for me!!

[nichole412]

Hey Keira,
Sorry to hear about the weather situation up in your area!

So, it seems as though I will have to put NROL4W on hold. I have been speaking with some specialists and it appears that I may have Tension Neck Syndrome, a condition that is pretty common among dental professionals. My posture has been poor to say the least and it has caused some serious muscle imbalances leading to chronic pain. Unfortunately, this condition can be worsened by strengthening the wrong muscles. I will contiunue to work out and get my running in for the race, I just won't be doing any substantial increases in weights or trying difficult exercises until my pain is under control. Now, my mission is to find someone who is well versed specifically in dental professionals becasue of our unique daily positions. I don't want anyone trying to help me and then have their efforts ultimately worsen my condition!

Wish me luck :)

[CrazyKeira]

Our weather situation got a whole lot worse with a thunderstorm last night lol...I think we got about a half inch of new ice on top of everything :p

I hope you find someone who can help you, at least they have some idea of what is going on! Good luck :)

[nichole412]

Keira, I'm gonna try to send you some warm weather vibes! I am so not a fan of winter :P
Feeling a little deflated about training but i'm going to try an fit a run in at some point today. Waiting to hear back from some neuromuscular specialist, fingers crossed. What doesn't kill you.......

[nichole412]

have had stupid sickness in the house for 2 weeks! Finaly feel a little better and was going to head out for a run...its snowing! We have had maybe 2 snowstorms all winter and now....its snowing! I'm grouchy. I hate snow :(

[CrazyKeira]

Boo!!! It's major snowing here too... :( I'm supposed to go out tonight, had some open toe heels all ready and everything and now we have sooo much new snow on top of all the old snow hahahaha. Oh well. Glad you are feeling better, we had that sickness go through the house here too. It's never fun.