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Completed NROLFW program!


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Finally completed this program! I was a bit disappointed with the visual results in the mirror until I put my before and after pictures side by side. I'm excited to have made this slow progress and excited to keep going with my own or another lifting program in a month or so!

 

A bit of background - I started NROLFW after already losing 55# within a year and going paleo for a couple months. It's great what lifting and eating enough protein can do for your body recomp!
 
STATS!
I am 26 years old and 5’6.5†tall. 

Starting Stats (Feb 2013) 
Weight: 177lbs 
Body fat % (online calculator): 35.9% 
Neck: 13.5†
Waist: 35.5†
Hips: 39.75†
Wrist: 6.5†
Bicep: 11.5†
Thigh: 23.5†

Ending Stats (Sept 2013) 
Weight: 162lbs 
Body fat % (online calculator): 31.7% 
Neck: 13†
Waist: 33.25†
Hips: 38†
Wrist: 6†
Bicep: 10.5†
Thigh: 21.8†

I ate an average of 1791 calories a day and an average macro split of 28/43/24 (C/F/P). 

I worked out mostly 3x/week. Sometimes 2, sometimes 4. 

Anyway here are the pictures:

 

a704701a-56a2-41aa-8b75-2e8a62c9042f.jpg


20133-9SideComparison.jpg

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Congrats on your improvements! This is a great example of how the slight day-to-day changes can pass us by and where the before and after can really come in handy. You've been seeing yourself daily, so the recomposition isn't something you see when you just look at yourself. But with these, you can see where you were and see where you are and know that you've clearly become more awesome :)

 

Not to mention how much happier you seem in the forward September pic than the March! To a happier, healthier you! Keep up the good work!

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Congrats on your improvements! This is a great example of how the slight day-to-day changes can pass us by and where the before and after can really come in handy. You've been seeing yourself daily, so the recomposition isn't something you see when you just look at yourself. But with these, you can see where you were and see where you are and know that you've clearly become more awesome :)

 

Not to mention how much happier you seem in the forward September pic than the March! To a happier, healthier you! Keep up the good work!

So true! I'm terrible at taking pictures - but I am so glad I remembered these or else I would have kept being disappointed! Getting that perspective is great.

 

Thank you :)

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Great job, CM! I'm really happy for you and glad you can see your progress. The pics and measurements make it very obvious. Your hard work paid off!

OrcWarrior

 

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“Success is not final...Failure is not fatal...it's the courage to continue that counts†-Winston Churchill

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Great job, CM! I'm really happy for you and glad you can see your progress. The pics and measurements make it very obvious. Your hard work paid off!

Thanks, Orc :) :)

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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thanks for sharing and congrats on your acheivements :)

you really do look much stronger in the after shot!

amazing results

WOOT!

 

 

very cool stats and pictures - thanks for sharing and well done!

 

 

That's awesome!!  Man, look at those arms!  You can definitely tell you've packed on a fair amount of muscle!

 

If I can ask, what is NROLFW?

 

 

Thank you guys!! Sorry - NROLFW stands for the 'New Rules of Lifting for Women' It's a book/program to get ladies a'liftin'! It's pretty good for beginners and sets up nicely structured workouts.

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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How did you find NROLW routines? I LOVED the book for its info and motivation, but thought the workouts looked to complicated for me. I went with SL 5x5, to which I add extra lifts when I want.

I'm curious to know about the NROLW routine- how long did it take per workout? Did you do any cardio? Would you recommend it?

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How did you find NROLW routines? I LOVED the book for its info and motivation, but thought the workouts looked to complicated for me. I went with SL 5x5, to which I add extra lifts when I want.

I'm curious to know about the NROLW routine- how long did it take per workout? Did you do any cardio? Would you recommend it?

 

NROL4W was my first encounter with lifting. Although, looking back it was complicated, at the time, I just thought it was normal since that was all I knew. Not sure if that was an advantage or not. It’s a lot of accessory work. You go back to the big lifts at the end to see how far you’ve come. It’s a long commitment though, took me about 6.5 months. Coming into the rebellion about 3/4 of the way through the program I realized how sort of complicated it was and that some of the moves may not be the best idea for beginners. That, or moving forward with exercises that you don’t have someone to form check you. In any case, that was the slightly negative! Otherwise, I really enjoyed it since it was always changing and never got boring. Early stages took me 35-40 mins tops and then it ranged to 70-90 min sessions. I didn’t do too much cardio, maybe a slow hike here or a quick zumba session there. The program also has you doing HIIT in a couple stages. I did enjoy it and I actually plan to use some of the programming to plan my own workouts. You could go through the stages as many times as you want and just keep working up your weights.

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Awesome! My first time finding out about that, I may have to leave that around where my girlfriend can find it ... :sneakiness:

 

And you seriously look great in those pictures! :D

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This is a bit delated, much like Potassium channels opening at the peak of an action potential, but CONGRATULATIONS!

Omg that went right over my head LOL but thank you!!

 

Awesome! My first time finding out about that, I may have to leave that around where my girlfriend can find it ... :sneakiness:

 

And you seriously look great in those pictures! :D

haha - thanks! and yes, it was very informative for a noob and included a lot of backup research. it also notes that the backup research isn't even all that good so it stays open to all possibilities.

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Amazing job, CM! You have made some major changes to that body of yours - looking good :D Congrats!

 

 

AMAZING!  You can really see the difference in those pictures!  Proud of you CM!

 

 

That's great! I empathise with the gradual changes being hard to see, but when you compared the two pics you must have been elated. What a nice surprise for you. Keep it up :)

 

Thank you, thank you! trying hard to keep it up - that's for sure!

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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I just noticed this!  I'm glad to see your progress. 

monk Vs skeleton

You have done great!
 

Do you have a plan for what you are going to do to keep getting better?

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(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

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I just noticed this!  I'm glad to see your progress. 

 
You have done great!
 

Do you have a plan for what you are going to do to keep getting better?

 

Hey! thanks, Erick! I'm sort of floating around right now and I don't really like it, to be honest. I just finished a month of crossfit and am ready to get back to my own schedule of lifting. I did two rounds of the Spartacus workout this morning and think maybe I'll continue that with some HIIT for awhile and work on some bodyweight stuff. I've gotten some advice that pistol squats would help my reg. squat form so I need to build up some strength for those. Also, I'd like to be able to do push ups and pull ups for reps. Thinking i'll work on these things before getting back under the bar. At the same time, I'm trying to get my macros in order and see how some different percentages effect my body fat. :) thanks again!

 

Thanx for posting. You should feel good about the numbers. kudos for staying with your program for that long also.

 

thanks! it did take awhile but the program was pretty interesting and I never got bored :)

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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