Syckgirls--Just thought of a question. Are you supposed to be sore after every workout? I usually really feel it while I'm doing my reps. Sometimes I feel it afterwards and sometimes I don't.

Also, do you really need to load up on tons of protein? I'm trying to run a calorie deficit and I still need to fine tune the nutrition end. I still have some fat to lose and would like to simultaneously lose the fat and gain muscle. Ha!

I'm not always sore either, but I'm not too worried about that because if I'm following the program, I'm lifting just enough weights that I can barely finish my sets, so I know I'm working out hard.

I don't plan on doing any bench presses yet, I just want to follow the program as it is written as it is written in such a way that we are suppose to be getting stronger and stronger every workout. I've only done the one week, but I have increased weight each workout and plan to tomorrow again as I start my second week.

Sounds like you're doing it as I understand we should Slowloser. That's good to hear that your soreness experience is similar to mine. I've actually been bummed out when I wasn't that sore the next day and have been questioning myself. I just noticed that I go up to three sets of everything my next workout. :^: That ought to put a spin on things for me!

Ladies,

I am doing the Supercharged version but my thread for that is kinda inactive. Mind if I join you? I am in week three and sounds like there are the same basic exercises/principles.

MovingForward: Long time no hear!
About protein: I feel it is important. Here is a thread that might help (on another site):http://forum.bodybuilding.com/showth...hp?t=121703921
It looks a lot more complicated than it really is. I still operate in a caloric deficit @ 1600 calories but track my bf to make sure I am losing fat - not muscle. I use the Navy method since it professes to be accurate w/in 3% and I can do it myself with lower error. I have digital calipers but I'm not a very good contortionist and I can't reach all the spots and I'm not properly trained and readings are all over the place. Sadly, the Navy method makes me really high bf ---and the truth kinda hurts. But at least it is a consistent method and I can easily recreate the measurement sites! So even if it's inaccurate on % - it's an accurate representation of my progress.

Syckgirlsfv: Any thoughts on protein? I get 150g - my target body weight. Lean lbs are sad right now - 115. I used to have 131...working on getting back there.

Real pushups: I hear all of ya!! I was in the Army and did @ least 55 in 2 minutes...now...15 elevated on side of my squat cage. But the bar is going down every time! I'm going to hit the floor any day now!

2FatCats--Please join in! I didn't know there was a Supercharged version. I just looked it up--you got that hot off the presses! Thanks for the link on protein. I'll definitely check that out. Based on the book recommendations, it looks like I should be eating 105 g of protein, but I can rarely get that in with the caloric range I'm targeting, 1290. I wonder if I need to eat a little more because I've been really hungry on the days after I've lifted lately. I can't imagine getting in 150 g! Good for you! You are hard core with the Navy method! That's awesome. I'm just using the body fat estimate my scale gives me. Sadly, it hasn't moved yet and it says my body fat is something like 30 percent. Guess I've got some work to do. :dizzy: I'm going to hit the pushups again today. My arms can feel it already. In a twisted way, it's good to know I'm not the only one out there doing this to myself. :devil:

I try to get about 110 g of protein on my workout days and I have no problem getting it in. I have found things that I can eat that are high protein, low cal..like I eat a can of tuna everyday, which is 32g protein and only 140 calories. Also cottage cheese, you only need to eat 1/2 a cup to get 15 grams of protein, greek yogurt as well and I always have a shake after my workouts which is another 30g of protein. My main focus is getting my protein in, and after that i eat veggies and fruit and salads. I am usually sitting at about 1200-1400 calories.

slowloser: Sadly most of those protein products have too much sodium for me. I can only have 1500mg a day due to high bp. I supplement with protein shakes (made w/ milk)- twice a day. Greek yogurt, boiled eggs -whites only, lean meats. If you eat enough strawberries you get a gram! I actually tend to go over my protein!

Moving Supercharged came out and I got it on the same day on my iPad so I can watch videos of exercises, too. And I have you to thank for the recommendation for this series, back in the 40-something forum!!
Glad to be along for the ride! My husband is doing this with me so technically I have a 'buddy' but he is not an active participant - I plan everything and he just eats/shows up for the workout. He hasn't said anything but I'm pretty sure he's tired of me talking about nothing but, well, food and exercise.:D And it's just not the same working out with a guy...they just motivate differently.
Speaking of being hungry on lifting days - I work out at 1700 when he gets home -so I started getting hungry the NEXT day! I was eating about 1400 calories but had to add a few hundred more. 1600 works for me right now. So so so glad I'm tall and can eat more calories!
I get a lot more thirsty now, too. I only drink plain water and I was getting 120oz. Now I drink at least 160oz. I just feel parched after working out!

In Supercharged - you do 4 phases of Basic Training, 4 weeks each, and there are 5 levels of exercises to choose based upon your own ability. Then you go into Hypertrophy for 3 phases, 6 weeks each. THEN comes Strength and Power for who knows how long. It's supposed to take 10 months for the whole program (you can repeat BT if you are still getting good gains- just choose higher levels of the exercises). I started at BT I, level 1 in all areas. As I go along - if I'm losing too much or not gaining muscle - I will adjust calories.

We finished week 3 today, and I can really tell now that I have gotten better/stronger. I'm moving up in levels, weights and reps! I'm so excited - I feel like I've finally figured out what I was missing in past efforts! Weights!! I would diet and cardio myself to a goal weight - but looking in the mirror there was just a smaller but still flabby version of me. Not this time!
Remember: Skinny chicks look good in clothes - fit chicks look good naked!

Happy Weekend All! Back at it Monday!

not every time...I'm not always sore. But if you aren't it probably means you need to change up what you're doing for a while because your body has gotten used to it. It's possible that sometimes you work harder than others, and that's when you get sore. As for protein, some body builders get carried away with it. While it does help to build lean muscle, a lot of it comes down to genetics. My husband is a monster in the muscle department, yet he doesn't do all that protein shake stuff that the other guys do, and they are smaller than he is :D Protein shakes tend to cause me to bloat or retain water so I don't drink them. Remember also that if you don't get enough carbs your energy level will be shot and it will be hard to have any gains. If you haven't already heard of it, a website I love to refer to whenever I have questions is bodybuilding.com. It's awesome and helpful!

wouldn't mind at all! It would probably help me, too! :D

oops I didn't see this post...protein is good and helps build lean muscle, but it depends on the person. What you could do is after lifting take glutamine - it helps to repair the muscles faster. I LOVE bodybuilding.com...so much info. But they are really geared towards the protein thing and it doesn't work for everyone. I also read that too much protein will make the kidney work too hard, but they are coming up with new discoveries about stuff every year!

Ladies--Thanks for all of the information. I will definitely be checking out the website. Never in a million years did I think I would be looking at bodybuilding forums! I'm such a girlie girl here! But you know what? This weight lifting feels amazing! I can definitely feel myself getting stronger. I'm just really bummed I didn't start sooner. :D.

So far my knees are hanging in there, but I do hear occasional pops and can feel the pressure on them when I'm doing squats and lunges. Anyone else have this? Should I be worrying? Parts of me wonder if this will get better as the muscles supporting the knees get stronger, but I'm not sure. I'm not feeling pain or any discomfort per se, nor I do I feel it when I'm not working out.

Oooh, sorry. Just checked back. I think I tired of it because I'm not new to lifting and I am used to Upper/Lower split. I am doing another full body 3 day a week split now which I like better. Compounds with some accesories thrown in. Anyway, it's a good program, it will work. But I like things I'll stick with. Good luck!

I'm on phase 3, I've been here for like 3 weeks lol, I enjoy this phase I suppose I should move on.

Thedollylala--I'm just finishing up phase 1. I finally feel like I'm in a groove and have some minor angst about switching it all up again. I'm surprised Phase 3 is only 3 weeks. I've been doing Phase 1 for a month and still have 3 regular workouts and 2 special workouts to go.

Kmac1196--I can see how you would feel the way you do since you're not new to lifting. What are compounds and accessories that you referred to? Sorry, I am a newbie to lifting! Lol! And what is the program you are doing? I'll need something to do after this one. I foresee myself becoming a regular lifter. Call me crazy, but that soreness is kind of addicting!

MovingForward:

Totally agree with the soreness addiction! Hubby and I start Phase II tomorrow - after 7 w/o each of A & B! I like the change . . . feels like progress!
If you are looking for something to do after - try supercharged - basic training is 4 phases, 12 workouts each, then hypertrophy for 3 phases of 6 weeks, then power for who knows how long. Basically 10 month program!
There is a lady on there, Stephanie M that did the NROLW and is now doing supercharged.
I posted in my supercharged forum (getting active again) about the body comp changes since starting phase I. How about you? Notice anything?

copied from there: (down another pound, though!)
As I approach a new phase, it's time to reflect on Phase I results:
I wasn't sure how my body would respond to weights and still trying to lose those last lbs. So I have been monitoring my BF as well as scale weight to make sure I am getting enough protein and not cannibalizing my own muscles. So far, in month of Jan, I have gone from 115.5 lean body mass to 117.9! Started at 54 lbs fat, now @ 43. While the scale only showed 8.6, I actually lost 11lbs of fat!! WooHoo!
No matter how many articles, professionals and experts say that weight lifting is great for weight loss - until I actually saw measurable personal results - I was still a skeptic. SO SO glad the infamous 'they' were right!