Gotta Start Somewhere... Building my base

[newbeginning828]

I've been lurking on the site for a few months and recently started journal lurking. I've learned soo much and found some great motivation from many on here, thank you all... with a special thanks to KimP who has been more than patient to answer a lot of my newb questions
I know I have TONS more to learn and am looking foward to it.

At first, I was pretty reluctant to put up a journal... since I'm a newb I was pretty embarrassed by my numbers. I've learned that we've all "gotta start somewhere" and decided to bite the bullet and journal. I'm hoping that posting my numbers along with getting tips & tricks from everyone will motivate me further & help get me to the gains & goals I'm looking to reach.

With that said I guess a little background is in order... I got married last year in August, and that is when the weight jumped on. I gained a good 15lbs by Nov/Dec putting my up to 130 (for someone who is only 5'2" it's quite a bit). We are currently saving every penny at the moment to buy a house by the time I graduate and have my PT degree in a few years. So, unfortunately a gym membership isn't in the budget. I did what I could here at home with the help of some dumbbells, my bodyweight, & p90x downloads. Got back down to 120 by summer. Then I found out that my school fees come with free access to the school gym... BAM... new goal set- which brings me to my current state.

I've always loved muscles. Was in love with Arnold by the time I was 6 (after seeing the 1st Terminator..droool) & dreamed of being an American Gladiator lol I've decided now is the time to start going after what I've always wanted... a strong, muscular physique. Did some research and chose to start off with NROLFW since I'm a newbie with gym equipment and the moves. I'm currently almost done with Stage 2 and am enjoying every minute of it (ok, well maybe not every minute... damn prone cobra) and am looking forward to building/bulking up my base & strength.

Primary goal: Build up my body & get a solid base <-- I want to be strong & look it!!
Secondary goal: Work on my self confidence & brain for bulking
Far-Out there goal: Figure Competition??

If you've taken the time to read this, thanks! Looking forward to comments

[newbeginning828]

Ok... I'll kick things off with yesterday's workout:

Stage 2 Workout B:

-Wide Grip Dead from Box: (no box... since step class was in session boo)
2 set of 10
115x10 w/u
135x6
135x6
*was able to do this on Monday... my legs were just shot from this week's workouts

-Bulgarian Split Squat:
2 sets of 10
20lbDB's x 10 x 2

Alternating Sets w:
-Underhand Grip Lat PD:
2 sets of 10
55x10 w/u
100x10x2

-Reverse Lunge from Box w/reach (again no box):
20x10x2

Alternated w:
-DB prone Cuban Snatch:
8x10x2

-Swissball Crunch:
25DBx10x2

Alternated w:
-Reverse Crunch:
BWx10x2

And:
-Swissball Side Crunch:
BWx10x2

-Prone Cobra:
2x75sec

HIIT on Bike for 15mins

Added: 3 sets of wrist curls w/10DB <---added these to work on my grip/forearm strength, since I've realized it is a limiting factor in my deads

Overall, felt really weak and tired. Looking foward to my rest days this weekend. I've been working on my pullups & chinups on Saturday's so I'll post those numbers later. 2 more workouts next week & I'll be on to Stage 3.

Unfortunately, I didn't take any before pics (here's where goal#2 comes in) so I don't have anything to compare to but I'm going to try to take some at the end of this stage so that I can see where I'm at at this point and see how I progress. I know one this is for sure... my legs are SUPER weak and small.. this is my #1 focus.

[pharty]

I'll say it before KP does...

Definitely take pictures!!!

Uh, you've got me beat on a couple of things there without me really really looking/remembering. I haven't done those DLs since way back then and we were doing a dang on challenge at the time but I don't think I got to 105, even. I did 95xa bazillion for the challenge, though...lol. You got me on lat pulldowns...don't be embarrassed about the weight you are moving, silly!

My claim to fame is a long azz plank. That's about it

Journaling is fun and you will learn lots more this way!

[KimPossible98]

IN!

And subbed before I forget - I have a bad habit of only looking at threads I'm subscribed too these days!

No need to be embarassed by your numbers now or ever. We all start where we start and we go from there.

I <3 Ahhnold

Marriage = major weight gain

Anyone who wanted to be an American Gladiator is seriously another version of me.

Lets see what you got girl!

[newbeginning828]

I'll say it before KP does...

Definitely take pictures!!!

Uh, you've got me beat on a couple of things there without me really really looking/remembering. I haven't done those DLs since way back then and we were doing a dang on challenge at the time but I don't think I got to 105, even. I did 95xa bazillion for the challenge, though...lol. You got me on lat pulldowns...don't be embarrassed about the weight you are moving, silly!

My claim to fame is a long azz plank. That's about it

Journaling is fun and you will learn lots more this way!

Thanks P!!!

Yea, I have to take some pics... I could kick myself in the azz right now for not doing it when I started. But honestly, it's the self confidence thing. I really didn't want to see what I looked like. but I'm getting better! I'll see if the Hubz is up for helping me out!

Maaan... I didn't realize how hard planks & that damn prone cobra is... ugh.. I seriously thought they'd be the easiest part of the workout. Ummm.. no, I barely made it to 60s when I started, I'm up to a VERY shakey 90s on planks & 75s on the cobra's. Phew!

IN!

And subbed before I forget - I have a bad habit of only looking at threads I'm subscribed too these days!

No need to be embarassed by your numbers now or ever. We all start where we start and we go from there.

I <3 Ahhnold

Marriage = major weight gain

Anyone who wanted to be an American Gladiator is seriously another version of me.

Lets see what you got girl!

Hahaha! yea I put on those 15lbs EASY... taking it off heh not so much. I guess that's why I'm fighting the demons to bulk.

Thanks! Definitely looking forward to grow some muscles & getting my numbers way up

[KimPossible98]

This program is definitely the one to help you build that nice foundation. The planks, prone cobra, and hip flexion moves helped out my squats and deadlifts tremendously so don't skip out on those small but necessary moves.

[bosgirlin09]

In! I'll second taking progress pics...it's a huge help. Welcome to the journals!

[newbeginning828]

This program is definitely the one to help you build that nice foundation. The planks, prone cobra, and hip flexion moves helped out my squats and deadlifts tremendously so don't skip out on those small but necessary moves.

Yea, I bet, when I first seen them I was like "pssshhh cake"... HA! then I tried them lol I think they're the hardest parts of the whole workout. Stage 2 seemed really short. Quick, hard but sweet lol

In! I'll second taking progress pics...it's a huge help. Welcome to the journals!

Hi Bos! Thanks for stopping by!

I now wish I would have taken some pics to start so that I could see progress at the end of stage 2... ahh well I'll learn from here. I'll try to take some pics tomorrow and post them..hmm or maybe next week after I officially finish Stage 2?

[KimPossible98]

How much are you eating right now? Did you come up with your macros - cals/protein/carbs/fats yet? Do you have a plan here yet?

[newbeginning828]

Honestly, I've pretty much been "winging it". I tend to eat about 16-1800 cals on lifting days with about 140pr 200carbs & the rest fats. On non-lifting days I hit about 14-1600 cals with 120 pro 180 carbs & the rest fats. Weekends well... It's a different story, I usually eat at about 2k cals. I've gotta get that under contol.

[newbeginning828]

11/19/11

Pull-ups (120s rest btwn sets):
x3
x2
x3
x2
x3

Chins (120s rest btwn sets):
x5
x4
x3
x4
x5

Tri's were still a little sore from Thursday's workout but I managed to pull through. Gonna go with Hubby and the boys later to play with the cars so most likely the only cardio I'll get in today is some cleaning around the house

[KimPossible98]

There is really no need yet to declare that you have to get your 2000 calorie weekends under control. Well... that is... are you losing weight right now? Maintaining? Or gaining?

Would you be willing to write down what you eat in a day so we can see how much you're actually eating? Lots of times (and I do this too so don't think it's just a newbie thing) people underestimate their cals by 300 per day on average. And I believe this to be true, even when I get my scale out and religiously measure everything. I can definitely believe I would be off by 300 cals. But the point is to not really get too overly concerned with that number. You will start with where you are now and gradually swap out foods for lower cal alternatives as you go.

[KimPossible98]

Have you memorized all of "The Rules" in NROL4W yet?

Lemme help! For your review!


New Rule #1: The best muscle-building exercises are the ones that use your muscles the way they’re designed to work.

New Rule #2: Exercises that use lots of muscles in a coordinated action are better than those that force muscles to work in isolation.

New Rule #3: To build size, you must build strength.

New Rule #4: To build size and strength, you must train hard but less frequently, with plenty of recovery time between workouts.

New Rule #5: The goal of each workout is to set a record.

New Rule #6: The weight you lift is a tool to reach your goals. It is not a goal by itself.

New Rule #7: Don’t “do the machines.”

New Rule #8: A workout is only as good as the adaptations it produces.

New Rule #9: There is no magic system of exercises, sets, and reps.

New Rule #10: Don’t judge a system by the physique of the person promoting it.

New Rule #11: You’ll get better results working your ass off on a bad program than you will loafing through a good program.

New Rule #12: Fast lifting is not more dangerous than slow lifting.

New Rule #13: A good warm-up doesn’t have to make your body warm.

New Rule #14: Stretching is not a warm-up.

New Rule #15: You don’t need to warm up to stretch.

New Rule #16: Lifting by itself may increase your flexibility.

New Rule #17: Aerobics fitness is not a matter of life and death.

New Rule #18: You don’t need to do endurance exercise to burn fat.

New Rule #19: When you combine serious strength training with serious endurance exercise, your body will probably choose endurance over muscle and strength.

New Rule #20: If it’s not fun, you’re doing something wrong.

[newbeginning828]

There is really no need yet to declare that you have to get your 2000 calorie weekends under control. Well... that is... are you losing weight right now? Maintaining? Or gaining?

Would you be willing to write down what you eat in a day so we can see how much you're actually eating? Lots of times (and I do this too so don't think it's just a newbie thing) people underestimate their cals by 300 per day on average. And I believe this to be true, even when I get my scale out and religiously measure everything. I can definitely believe I would be off by 300 cals. But the point is to not really get too overly concerned with that number. You will start with where you are now and gradually swap out foods for lower cal alternatives as you go.

At this point I'm not really looking to lose anything, yea I've got some fluff here and there but I'm comfortable. I'd like to start replacing the fat I've got with muscle. Once, I feel comfortable (and can fight the vanity in my brain) I'd like to go on a nice long slow bulk.

Sure, writing down my food on weekdays is easy since my schedule is pretty much the same and I tend to eat similar food. Weekends is a different story since Hubby and I usually out and about or I'm busy studying. This is when we tend to eat out or I'll snack more when I'm bored.. and the cals can go through the roof.

Here's a sample weekday:
Breakfast (my homemade egg mcmuffin): 1/4 egg beaters, slice of canadian bacon, slice of 2% cheese, and a ww english muffin
Cals: 238 Pro: 21 Carb: 26 Fat: 5 Plus coffee w/splenda & a little creamer

Mid-morning Snack:
Apple or Banana & Kashi Crunchy Pumpkin Spice Flax Granola bar
Cals: 251 Pro: 6 Carb: 47 Fat:5

Lunch (usually crockpot leftovers like Salsa chicken):
Cals: 369 Pro: 35 Carb: 49 Fat: 2

Dinner: Fat turkey, ham & cheese sandwich on ww:
Cals: 340 Pro: 35 Carb: 39 Fat: 7

Post workout: Gaspari Protein w/water & a quest bar
Cals: 328 Pro: 45 Carb: 29 Fat: 8

My heaviest/warm meal has to be lunch since I have access to a microwave. I go straight to school after work and don't have microwave access so it has to be a quick and cold meal. Let me know what you think and I'm definitely open to suggestions.

Have you memorized all of "The Rules" in NROL4W yet?

Lemme help! For your review!


New Rule #1: The best muscle-building exercises are the ones that use your muscles the way they’re designed to work.

New Rule #2: Exercises that use lots of muscles in a coordinated action are better than those that force muscles to work in isolation.

New Rule #3: To build size, you must build strength.

New Rule #4: To build size and strength, you must train hard but less frequently, with plenty of recovery time between workouts.

New Rule #5: The goal of each workout is to set a record.

New Rule #6: The weight you lift is a tool to reach your goals. It is not a goal by itself.

New Rule #7: Don’t “do the machines.”

New Rule #8: A workout is only as good as the adaptations it produces.

New Rule #9: There is no magic system of exercises, sets, and reps.

New Rule #10: Don’t judge a system by the physique of the person promoting it.

New Rule #11: You’ll get better results working your ass off on a bad program than you will loafing through a good program.

New Rule #12: Fast lifting is not more dangerous than slow lifting.

New Rule #13: A good warm-up doesn’t have to make your body warm.

New Rule #14: Stretching is not a warm-up.

New Rule #15: You don’t need to warm up to stretch.

New Rule #16: Lifting by itself may increase your flexibility.

New Rule #17: Aerobics fitness is not a matter of life and death.

New Rule #18: You don’t need to do endurance exercise to burn fat.

New Rule #19: When you combine serious strength training with serious endurance exercise, your body will probably choose endurance over muscle and strength.

New Rule #20: If it’s not fun, you’re doing something wrong.

Wow! Thanks for this. It's been a minute since I've read the book and almost forgot some of those.

[newbeginning828]

Time to re-cap the weekend...

Saturday, I worked on my Pulls & Chins and Sunday was a complete rest day.

Yesterday was NROLFW... Here's what went on:

Stage 2 A

-Front Squat/ Push Press:
2 sets of 10
45x10 w/u
75x9
70x10


-Step-Up:
2 sets of 10
12.5x10 <-- Had to use a larger step that reached my knee lol, the one I normally use was taken

Alternating Sets w/
-Dumbell One Point Row:
2 sets of 10
15x10 <-- Don't want to move up in weight until I get my balance under control (it really sucks)


-Static Lunge w/ Rear Foot Elevated
2 sets of 10
20x10 <-- No 25# available

Alternating Sets w/
-Push up
2 sets of 10
1 set decline off bench
1 set w/BW +15


-Planks
2 sets of 90s

Alternating Sets w/
-Cable Horizontal Wood Chop
2 sets of 10
20x10

Add-Ins:
2 sets of Leg lifts


When it was all said & done I was feeling pretty weak. I think my body needs a break. Hopefully, these 4 days off will do me some good. I don't want to take a full rest week until X-mas time, since I won't have gym access.

Diet:
Was a littler higher than my normal weekday meal plan. I want to see how I will feel on the higher cals, but maybe I should hold this off until after the 4 days off since my body feel tired anyway? Thoughts?

Cals: 1960
Pro: 184
Carbs: 169
Fats: 68

[KimPossible98]

Aloha!

Ok got a few questions for you

The total macros for the diet you said was your typical day was 1526 cals, 142g pro, 190g carbs and 27g fat. Did you change your diet after reading NROL to 1960 cals, 184g pro, 169g carbs and 68g fat? Which one will you be sticking with?

How new did you say you were to lifting? Is this your first *real* experience trying to really track a diet and count calories?

Have you ever done a workout program before or is NROL your first one?

Is there are particular time in the day when you feel you have an energy slump and hit a brick wall?

Do you work out at night? Usually around what time?

How much sleep do you get every night?

Progress pics are necessary to see where you are exactly. If you don't want to post them in your journal you are more than welcome to email or PM them to me if you would like some advice on which way to go.

I had this thing on goals in my journal, let me try to dig it up and you can tell me where you fall. We can't do anything unless you have a goal in mind first!

[KimPossible98]

FOUND IT!!!!!!

Here's a link to the actual post:
http://forum.bodybuilding.com/showth...#post732126063


But in short, we had a nice discussion on goals. It's up to you to pick which one you want to go for! Which do you think suits your goals best?


1. Look hot and wear all your clothes well, look babe (or dude)-a-licious on Friday night date night. Have nice muscle tone and be able to tackle anything. Run 5-10ks on occasion but still lift weights regularly. Healthy and in good shape! Your doctor thinks you ROCK! You might not have the time available to devote to taking your fitness to the next level (i.e. you have a life). I consider this category #1 a “holding tank” while you try to figure out what (or if) you want to specialize in. This category is still an excellent place to be.

Fitness Specialties

2. Powerlifter – RARRRR! I AM HAM! You can lift insane amounts of weight. You can go to the gym and smash through records and set new PRs every time you go. You can bench press your weight and have no problems packing away food to get the energy needed to lift Volvos off of puppies. You will be bigger, probably not have a whole lot of muscle definition and will not be cut. But you don’t care because you will be in the MetRx Strongman Competition in June.

3. Bodybuilder – Slogan: HELL YES THIS SONG IS ABOUT ME! This is a purely asthetic sport. It is not about muscle function, it is about sculpting and chizzling your body to make it look a certain way. This is accomplished through isolation training that may or may not reflect any sort of movement you would do in real life but it is only about getting a specific muscle to look a specific way. It’s is pure vanity and does not matter what you can lift. Bodybuilding is NOT about muscle function in the real world.


4. Pro-Athlete - make that money… but obviously, not everyone can be a pro athlete. Some people still need to work at McDonalds.

5. Marathon runner / tri-athlete / Endurance Athlete - ahhh… the lonliness of a long distance runner. Wait, wasn’t that an Iron Maiden song? These athletes tend to have much less muscle mass and be very slim and trim. Maybe not so much the tri-athlete but the marathon runner will be considerably stick-figure-like.

[newbeginning828]

Aloha!

Ok got a few questions for you

The total macros for the diet you said was your typical day was 1526 cals, 142g pro, 190g carbs and 27g fat. Did you change your diet after reading NROL to 1960 cals, 184g pro, 169g carbs and 68g fat? Which one will you be sticking with?

How new did you say you were to lifting? Is this your first *real* experience trying to really track a diet and count calories?

Have you ever done a workout program before or is NROL your first one?

Is there are particular time in the day when you feel you have an energy slump and hit a brick wall?

Do you work out at night? Usually around what time?

How much sleep do you get every night?

Progress pics are necessary to see where you are exactly. If you don't want to post them in your journal you are more than welcome to email or PM them to me if you would like some advice on which way to go.

I had this thing on goals in my journal, let me try to dig it up and you can tell me where you fall. We can't do anything unless you have a goal in mind first!

Ok... lemme go through these...

I didn't up my cals & macros because of the way that I tend to go over on the weekends. So, I stuck with the lower numbers to help average out my weekly cals. Was afraid I'd gain weight much too fast. Judging by my lack of energy though I think I'm gonna maybe have to meet somewhere in the middle- 1750-1800 maybe on lifting days?

This is my first every lifting program. I dabbled with the weight room back in High School (over 10yrs ago & loved it) but once that was over so was lifting. I used some p90x & other body weight exercises to help me lose the weight I put on after the wedding, but that's about it.

As for counting cals, I started using SparkPeople back in March or so to help me lose the wedding weight. So, yea I'm fairly new to that as well. It's definitely my first time trying to count cals in conjunction with a program.

NROLFW is my first ever actual lifting program... but not my last!

I tend to hit a slump when I get bored in class lulz... I go to school in the evenings after work and that's when I hit that wall. I guess since I'm sitting there bored or trying to understand the concepts my energy just falls. I'm sure it also doesn't help that I sit in traffic for about an hour just to get there and another 30mins just to try and find a damn parking.

All of my workouts are at night. I go straight from class to the gym. I don't have a gym membership so I'm a slave to the school schedule on this one. I'm usually at the gym at 7:30pm somedays if I'm lucky I get there by 6:30pm.

On weekdays I generally get about 6.5hrs of sleep, 7 if I'm lucky. Weekends, ahhh, now that's a different story

I'm gonna try & get some progress pics tonight... before the big feasts tomorrow! If Hubby isn't available I'll at least try to get some on my own just so you can have some sort of idea where I'm at.

FOUND IT!!!!!!

Here's a link to the actual post:
http://forum.bodybuilding.com/showth...#post732126063


But in short, we had a nice discussion on goals. It's up to you to pick which one you want to go for! Which do you think suits your goals best?


1. Look hot and wear all your clothes well, look babe (or dude)-a-licious on Friday night date night. Have nice muscle tone and be able to tackle anything. Run 5-10ks on occasion but still lift weights regularly. Healthy and in good shape! Your doctor thinks you ROCK! You might not have the time available to devote to taking your fitness to the next level (i.e. you have a life). I consider this category #1 a “holding tank” while you try to figure out what (or if) you want to specialize in. This category is still an excellent place to be.

Fitness Specialties

2. Powerlifter – RARRRR! I AM HAM! You can lift insane amounts of weight. You can go to the gym and smash through records and set new PRs every time you go. You can bench press your weight and have no problems packing away food to get the energy needed to lift Volvos off of puppies. You will be bigger, probably not have a whole lot of muscle definition and will not be cut. But you don’t care because you will be in the MetRx Strongman Competition in June.

3. Bodybuilder – Slogan: HELL YES THIS SONG IS ABOUT ME! This is a purely asthetic sport. It is not about muscle function, it is about sculpting and chizzling your body to make it look a certain way. This is accomplished through isolation training that may or may not reflect any sort of movement you would do in real life but it is only about getting a specific muscle to look a specific way. It’s is pure vanity and does not matter what you can lift. Bodybuilding is NOT about muscle function in the real world.


4. Pro-Athlete - make that money… but obviously, not everyone can be a pro athlete. Some people still need to work at McDonalds.

5. Marathon runner / tri-athlete / Endurance Athlete - ahhh… the lonliness of a long distance runner. Wait, wasn’t that an Iron Maiden song? These athletes tend to have much less muscle mass and be very slim and trim. Maybe not so much the tri-athlete but the marathon runner will be considerably stick-figure-like.

Ahhh, yeah, I remember seeing that in your journal. My goal is definitely #3, even if I'm not sure about the competing part, I want to be built. My long term goal (aka dream goal) is Dana Linn Bailey, she's short like me and I really like the size she has.

Lol... hope I didn't go off and ramble too much. Let me know if I confused you.

And as always.. thanks!

[newbeginning828]

Yesterday, was a rest day, I've been feeling tired and don't want to push. I'm soo looking forward to the long weekend. Tonight will be the last workout for Stage 2. I'll post up the workout hopefully later tonight. I'll also be taking some progress pics tonight and I'll try to post them too, if not I'll PM them to Kim so she can put them up.

[pharty]

Ahhh, yeah, I remember seeing that in your journal. My goal is definitely #3, even if I'm not sure about the competing part, I want to be built. My long term goal (aka dream goal) is Dana Linn Bailey, she's short like me and I really like the size she has.

Is that the chick that was benching some crazy amount for her size in a video someone posted a bit ago? Nice.

[newbeginning828]

Is that the chick that was benching some crazy amount for her size in a video someone posted a bit ago? Nice.

Yea, she was benching with some like 80# DB right? I can't remember who's journal it was in, I think nvrstop posted it up.

[pharty]

25 reps of her bodyweight 125

[newbeginning828]

Dayum! I was thinking of a different vid.. but that one is badass!

[newbeginning828]

Oh yea... I also wanted to post up an email I got from Oxygen Mag:

http://links.e.oxygenmag.com/a/v.x?t...piepacdpjp&v=4

Baaahahaaaa!

[KimPossible98]

My goal is definitely #3, even if I'm not sure about the competing part, I want to be built. My long term goal (aka dream goal) is Dana Linn Bailey, she's short like me and I really like the size she has.

Excellent goal! I mean, like the people who say they are a #1 and want to be healthy and fit and look tone but a #3 is, well, yeah I'm totally biased We're gonna have some fun here!

I didn't up my cals & macros because of the way that I tend to go over on the weekends. So, I stuck with the lower numbers to help average out my weekly cals. Was afraid I'd gain weight much too fast. Judging by my lack of energy though I think I'm gonna maybe have to meet somewhere in the middle- 1750-1800 maybe on lifting days?

As for counting cals I'm fairly new to that as well. It's definitely my first time trying to count cals in conjunction with a program.

I tend to hit a slump when I get bored in class lulz... I go to school in the evenings after work and that's when I hit that wall.

I'm usually at the gym at 7:30pm somedays if I'm lucky I get there by 6:30pm.

Ok trying to figure out your schedule here.

I liked how in the NORL4W program he talks about how you MUST eat more cals on the days you work out - about 300 cals, and those cals are pretty much the amount of your PWO shake. Either 2 scoops of pro powder or 1 scoop of powder with a cup of milk - something like that. So yes you will consume more on days you work out.

Have you read the sticky on calculating your macros???... it's a good read and I would really like you to at least try to run through it. If math isn't your strong point I can help you but I think it's important for people to read so they at least know the factors involved in constructing a diet specifically for themselves.

http://forum.bodybuilding.com/showth...hp?t=121703921

Once you get an idea of what your macros are you can then structure where they go around your schedule. Of course this is really an individual thing as well and will take some fiddling to work around your work, school & gym schedule. This may help you get rid of the energy slumps as well as make sure that you have enough oomf to get through your workout.

From there you can start tracking your weight as well as your strength and energy levels and adjust more.

This is my first every lifting program. I dabbled with the weight room back in High School (over 10yrs ago & loved it) but once that was over so was lifting. I used some p90x & other body weight exercises to help me lose the weight I put on after the wedding, but that's about it.

This will be fun for you, you're going to put on muscle fairly quickly since you are new. I have not done the P90x thing but it looks like a good program. Of course, I would look at it as assistance exercises to have in your arsenal and pull out but the majority of your work is with the weights.

I'll also be taking some progress pics tonight and I'll try to post them too, if not I'll PM them to Kim so she can put them up.

Yep if you can't figure it out let me know. I have a photobucket account where I dump all of my pics and host from.

Oh yea... I also wanted to post up an email I got from Oxygen Mag:

http://links.e.oxygenmag.com/a/v.x?t...piepacdpjp&v=4

W.T.F?! LOL! I just hate when I lift a 10# DB and my muscles blow up overnight... in fact, sometimes my muscles grow so fast they keep me up at night.

[pharty]

W.T.F?! LOL! I just hate when I lift a 10# DB and my muscles blow up overnight... in fact, sometimes my muscles grow so fast they keep me up at night.

I ate so much today I fully intend for my muscles to keep me up all dang on night.

[newbeginning828]

I hope everyone had a great Thanksgiving!

I managed to get some pics before heading out for all the festivities. Unfortunately, they didn't come out great, my camera is pretty crappy so they look really "grainy." But I'm sure you can get an idea of where I'm at and where I should go from here.

Abs.jpgBicep Flex.jpgLegs.jpgSide-Flex.jpgSide-Relax.jpgBack-2.jpg

I hate my skinny legs... believe it or not they have put on some definition/size since starting New Rules. Yeah, they were even scrawnier!

[newbeginning828]

Here's Wednesday's workout... last workout of Stage 2!!

Stage 2 Workout B

-Wide Grip Dead from Box:
2 set of 10
55x10 w/u
85x10x2 <-- these were light but I really wanted to work on my form to make sure I'm hitting my legs properly. I definitely felt it..


-Bulgarian Split Squat:
2 sets of 10
25 x 10 x 2

Alternating Sets w:
-Underhand Grip Lat PD:
2 sets of 10
55x10 w/u
105x10x2

-Reverse Lunge from Box w/reach:
25x10x2 <-- maaan these were burning!

Alternated w:
-DB prone Cuban Snatch:
10x10x2 <--- again, phewwww what a burn!

-Swissball Crunch:
30DBx10x2

Alternated w:
-Reverse Crunch:
BWx10x2

And:
-Swissball Side Crunch:
BWx10x2

-Prone Cobra:
2x90sec

HIIT on Bike for 10mins, I had to hurry it up since the gym was closing. I shortened the rest intervals to 1 min instead of 2

Added: 3 sets of wrist curls w/12DB <---added these to work on my grip/forearm strength

Overall, the workout felt really good. I had a cup of coffee during class and that seemed to really help out with energy for the workout. I had some nice dom's the day after too. Looking forward to moving on to Stage 2.

[newbeginning828]

Excellent goal! I mean, like the people who say they are a #1 and want to be healthy and fit and look tone but a #3 is, well, yeah I'm totally biased We're gonna have some fun here!

Yess... I'm definitely working toward becoming part of the Amazon's!

Ok trying to figure out your schedule here.

It's confusing since I'm limited by my school/school gym schedule. Basically, right now I'm lifting 3 days a week, M-W-TH. Not Ideal, but I don't want to just workout 2x.

I liked how in the NORL4W program he talks about how you MUST eat more cals on the days you work out - about 300 cals, and those cals are pretty much the amount of your PWO shake. Either 2 scoops of pro powder or 1 scoop of powder with a cup of milk - something like that. So yes you will consume more on days you work out.

I do tend to eat more on workout days. Although, I did drop it down from the 1900 just to make up for my higher cal weekends. I'm thinking this might be adding to some tiredness though?

Have you read the sticky on calculating your macros???... it's a good read and I would really like you to at least try to run through it. If math isn't your strong point I can help you but I think it's important for people to read so they at least know the factors involved in constructing a diet specifically for themselves.

http://forum.bodybuilding.com/showth...hp?t=121703921

Once you get an idea of what your macros are you can then structure where they go around your schedule. Of course this is really an individual thing as well and will take some fiddling to work around your work, school & gym schedule. This may help you get rid of the energy slumps as well as make sure that you have enough oomf to get through your workout.

Here's what I've got using the Mifflin method (since I have no idea what my bf is)...
BMR = 1230 and using an activity factor of 1.5 (since I have a desk job) I get 1845 for maintenance w/180g protein, 55g fat, & 160g of carbs... does that sound about right?

Would this be for everyday or on lifting days? I guess that depends on goals right?

From there you can start tracking your weight as well as your strength and energy levels and adjust more.

EEeeeeeep! the scale lol... It's ok, as long as I don't weigh in everyday, otherwise I think I'd go crazy.

This will be fun for you, you're going to put on muscle fairly quickly since you are new. I have not done the P90x thing but it looks like a good program. Of course, I would look at it as assistance exercises to have in your arsenal and pull out but the majority of your work is with the weights.

I'm definitely looking forward to adding muscle! So far I'm loving it, even the hard accessory work. P90x is great if you don't have access to a gym. But it relies heavily on curls, pushups, and pullups... leaving the lower body pretty neglected. I had a pretty small lower body to begin with and this really didn't help.

Yep if you can't figure it out let me know. I have a photobucket account where I dump all of my pics and host from.

Ok, so I managed to take some progress pics. Let me know what you think and what you think would be my best approach at this point.

W.T.F?! LOL! I just hate when I lift a 10# DB and my muscles blow up overnight... in fact, sometimes my muscles grow so fast they keep me up at night.

hahhahaha!! I thought you'd get a kick out of that!!

[pharty]

I read your picture post from my phone yesterday and couldn't look at them and then haven't been updated since vie email! I hate posting pictures then not having anyone respond...lol.

I say you have a great base! Makes me wish I woulda started this journey before I had kids

That damn cuban snatch used to piss me off! I started off with freaking 5#DBs and was so irritated about it...lulz. Wait 'till YTWL and you're hoping nobody is watching you do the W. Stupid W.