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    ROLLSTAR   19,230
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New plan starts today!


Monday, April 15, 2013

So here's my workout/nutrition plan for the next 6-ish weeks. It seems very crazy to me, but it makes sense when you put the science together with my goals. :)

Workouts: Stage 1 of NRoLW, Monday, Thursday, Saturday.
Tuesday, Wednesday, Friday and Sunday will be active recovery. Zumba, running or something like that (10-30 minutes).

Nutrition (this is the crazy part): 2000 calories on non-ST days, 2300 on ST days.
Carbs-200-230 g, Protein-150-173 g, Fat-67-77 g

The nutrition part is derived from my resting metabolic rate plus calories burned from daily activities, then extra calories on ST days to account for the workout. The book recommends not cutting calories at all at first and giving it a month to see how your body responds. I must admit that I'm low balling my numbers by about 150 calories. So I'm just cutting a little. It said if you absolutely have to cut, do so by no more than 300, so I'm well within that.

Tracking all that food was interesting. I put in everything that I had planned for today, which I felt like was a lot, and it only added up to 1800 ish calories. And I'm supposed to be getting 2300 today. So I added potatoes and rice and some butter for the rice. :) It was kind of hard to get all the ratios right (40% carbs, 30% protein, 30% fat) and get the right amount of calories. In the end, I got close. I know this will get easier as I go along.

So we'll see how all this goes! I took before pictures and measurements last night, so maybe someday those will appear.

And if you think I'm crazy, check out New Rules of Lifting for Women and see what you think!
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Member Comments About This Blog Post:
ALWAYSROSY 4/17/2013 8:59AM

    HOW VERY REFRESHING!!!!!

I love a plan that goes at things cautiously!

Looking forward to your updates!!! and success!!!

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MKELLY72 4/15/2013 7:40PM

    Kudos to you for tackling it! I would get so caught up in the minutia of the calorie ratios :)
Michelle

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BEECHNUT13 4/15/2013 5:35PM

    Just to warn you - I gained at first. My muscles retained water. Then I lost it. Then I gained it again, but this time it is steady... and I'm guessing it's muscle. But I'm smaller and less puddly, so ... I'm not concerned. But - you might want to hide your scale for awhile. Like a month. And take pictures and measurements!!! My weight increased, my measurements didn't really improve, but my pictures in four weeks were A LOT better. I'll be posting more later this week now that I finished stage 1.

Good luck!

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