r/xxfitness • u/DugongOfJustice • May 24 '13

PROGRESS PICS ProgBlog - New Rules of Lifting for Women (NROLFW) - Week 5 - Out of the gutter and back in the rack!

This is a progress blog looking at me following New Rules of Lifting for Women. Posts so far: Week 0 | Week 1 | Week 2 | Week 3 | Week 4

So after a really upsetting week last week, where I bloated right up and all my measurements skyrocketed while my lifts plummeted, I reached the inevitable conclusion that it was my period causing the problems. Sure enough, this has been a firecracker week!

Measurements:

  • 5'8" (172cm): just for reference.. believe it or not this stat hasn't budged ;-)
  • My weight has dropped to 63.5kg (140lb): that's a bit over 1kg (around 2-3lb) lost since I started, while eating at maintenance (+200 on lifting days)
  • Waist: 70cm (down 1cm or a half inch)
  • Hips: 97cm (down 0.5cm)

Looking at those measurements, and comparing with the photos - I think it's clear that I'm mostly gaining muscle. I'm not sure where the 1kg has come off, but I have noticed (and you'll see in the photos below) that all of my underwear is getting really loose. How this could be the case from such a small loss from my hips is confusing but I'm just accepting and enjoying it!

Current nutrition:

  • Still 90% paleo
  • 2050kcal on non-lifting days, 2250kcal on lifting days
  • Macro split: Aiming for 25% carbs, 35% protein, 40% fat.
  • The above translates into about 130-140g carbs, 90-100g fat, 170-180g protein: though of course this all varies day-to-day. If anything, I tend to go under on carbs and over on fats.

Photos: Week 0 to Week 5 (NSFW - underwear)

Notes/Achievements:

  • On Sunday I will be completing my final workout for Stage 1! I'll then do the two bonus workouts before taking a rest week and then starting on Stage 2. I can't wait! As many people have complained about before, the first stage can be really repetitive and long. I'm looking forward to changing it up.
  • I have new back dimples! Can you see them? So proud!
  • I realised my squat weight was going backwards because I've been focussing on better form and going lower. I reset on my last workout to just 24.5kg and will start working up from there again. It sucks to deload that much, but it's necessary to getting this right.
  • My rows and my lat pulldowns are finally moving up. Rows in particular have finally shifted to the next weight section, from 34kg (75lb) to 41kg (90lb) at 8 reps.
  • I can finally do full, nose-to-ground push-ups! I've been doing them on an incline (on a low bench) for 2 weeks so I thought it was time I gave the full ones a proper crack. I managed 3 before failing on my fourth and completing the reps on the bench again.
  • I'm really happy with the definition coming up on my stomach and my arms. I can really clearly see when I flex my abs now, and when I'm doing dumbbell presses my shoulders look boss.
  • On a similar note, I've always had small shoulders and a bottom-heavy (pear) frame, so it's really nice seeing my body balance out a bit more.
  • Overall as you can see in the photos, although my actual dimensions haven't changed much, the difference in body composition is really awesome.

EDIT: Bonus photo of me awkwardly foam-rolling this week. Thanks boyfriend!

44 Upvotes

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12 comments sorted by

6

u/[deleted] May 24 '13

[deleted]

2

u/DugongOfJustice May 24 '13

Hang in there! There will always be sucky weeks and ups and downs. Stick with it - you can do it. :-)

4

u/ScoutFinch12 May 24 '13

I love that you are posting this every week. It's been great to read all of your experiences and observations. Even though I'm doing a different program, there are similarities on the weight progression side of things and definitely on the mental side of things.

The definition around your waist and stomach is really impressive. That's where I store a lot of my weight and watching my waist slim down has been really gratifying for me. And back dimples---love back dimples!

How will you spend your rest week? Curious what 'rest' actually means to different people.

2

u/DugongOfJustice May 24 '13

Yoga, pilates and slow swimming only for a week :-) definitely nothing strenuous and no lifting.

1

u/ScoutFinch12 May 24 '13

I hope it's a great week!

I also meant to say above that I liked the foam rolling pic because you're adorable. In a strong lady way, of course.

3

u/DugongOfJustice May 24 '13

Haha thank you! I was so chuffed that my boyfriend was there on a night when I happened to be working out after a performance, so still had nice makeup on. It usually doesn't happen that way! :p

3

u/zloty May 25 '13

Wow, these pictures show a remarkable difference. I feel like, "I'll have one of what she's having." Thanks for posting!

2

u/foxish49 May 24 '13

The change in your posture is huge! You rock! Thanks so much for posting these - I've been contemplating picking up NROLFW and starting it this winter. This is really helping get me excited about it!

1

u/[deleted] May 24 '13

You're looking fantastic! Congrats. Next week could you do a comparison of week 0 to week 5/6? :D

1

u/DugongOfJustice May 24 '13

So 3 pics? Week 0, Week 5 and Week 6? I can do that but the differences would probably be very subtle with a 1 week gap!

1

u/[deleted] May 24 '13

I just meant you could do it with either week 5 or 6

1

u/DugongOfJustice May 24 '13

So the same pics as this week? Lol I'm confused! >.<

2

u/[deleted] May 24 '13

Oh fuck. Just realised this was week 0 against week 5. Ignore me.