T-Nation.com | Suggestions / Feedback: After 7 Months of TNT / NROL

Suggestions / Feedback: After 7 Months of TNT / NROL

Rating

genefromok
Level 0

Join date: Nov 2009
Location: Oklahoma, USA
Posts: 3

Most of us have at one point in time, stopped lifting. I never made any significant progress, and the most I lasted was three months in 2007 with no program / concrete goal. This is my resolve, to improve my overall fitness and it's a real commitment this time. I would appreciate any feedback / suggestions that you may have to offer.

I started the TNT diet / workout on April 17th. Upon completing the beginner / advanced workouts, I moved to NROL Hypertrophy I. Currently I am on Hypertrophy III, & trying to gain lean mass.

Month 1-3
Started: 18% body fat, 178 lbs.
Lost 8% body fat, 10 lbs. Did HIIT on average once every two weeks.

Month 4-5
Stagnant at 163 lbs, 8% body fat; however did notice slight increase in strength still.

Month 6-7
Trying to put on more mass, started eating more. Put on 4 lbs, up to 167lbs & 9.3% body fat.

Diet: Still follow TNT diet. Take in < 70 g of carbs, which are mostly from vegetables / nuts, & try to eat every 3-4 hours. Attempt to take in 4500 calories a day, but to be honest I don't calorie count.

Typically my Blood pressure is 105 / 67 with a resting heart rate of 65 bpm. I've been slacking & did not have a lipid panel done yet.

http://i54.photobucket.com/...ma/combined.jpg

This was probably premature of me, but I changed the rep ranges to 6x6 for one week, then 4x8 the next week. I am more than likely wishing for unrealistic gains, which is lowered the reps from an occasional 8 and 12.

My goal is to put on about 13 more lbs of lean mass, but I can't seem to put on weight. Sometimes I wonder if I should just take in more carbs, but its hard for me to say since I'm somewhat bias about it now. Also I seem to fatigue alot when I hit about the 8th rep for anything that requires 8-12 reps; does that seem normal or due to my nutrition?

Report Post

iwong
Level 1

Join date: Apr 2009
Location: Hawaii, USA
Posts: 176

Are you really 9.3%? How are you measuring it?

Diet: Still follow TNT diet. Take in < 70 g of carbs, which are mostly from vegetables / nuts, & try to eat every 3-4 hours. Attempt to take in 4500 calories a day, but to be honest I don't calorie count.

Honestly, I highly doubt you are getting anywhere near 4500 calories. A lot of people will either underestimate or overestimate their intake. From the looks of things, it sounds like you are the typical trainee who is too scared to eat because you might lose your six pack. I would suggest you bite the bullet and actually start counting calories and getting a macro nutrient breakdown.

Typically my Blood pressure is 105 / 67 with a resting heart rate of 65 bpm. I've been slacking & did not have a lipid panel done yet.

http://i54.photobucket.com/...ma/combined.jpg

This was probably premature of me, but I changed the rep ranges to 6x6 for one week, then 4x8 the next week. I am more than likely wishing for unrealistic gains, which is lowered the reps from an occasional 8 and 12.

My goal is to put on about 13 more lbs of lean mass, but I can't seem to put on weight. Sometimes I wonder if I should just take in more carbs, but its hard for me to say since I'm somewhat bias about it now. Also I seem to fatigue alot when I hit about the 8th rep for anything that requires 8-12 reps; does that seem normal or due to my nutrition?

If you are trying to gain weight, you need to stop being so carb-phobic. Heavy lifting requires energy and you simply aren't giving yourself enough.

Report Post

Otep
Level 4

Join date: Nov 2006
Location: Texas, USA
Posts: 3515

genefromok wrote:
Most of us have at one point in time, stopped lifting. I never made any significant progress, and the most I lasted was three months in 2007 with no program / concrete goal. This is my resolve, to improve my overall fitness and it's a real commitment this time. I would appreciate any feedback / suggestions that you may have to offer.

I started the TNT diet / workout on April 17th. Upon completing the beginner / advanced workouts, I moved to NROL Hypertrophy I. Currently I am on Hypertrophy III, & trying to gain lean mass.

Month 1-3
Started: 18% body fat, 178 lbs.
Lost 8% body fat, 10 lbs. Did HIIT on average once every two weeks.

Month 4-5
Stagnant at 163 lbs, 8% body fat; however did notice slight increase in strength still.

Month 6-7
Trying to put on more mass, started eating more. Put on 4 lbs, up to 167lbs & 9.3% body fat.

Diet: Still follow TNT diet. Take in < 70 g of carbs, which are mostly from vegetables / nuts, & try to eat every 3-4 hours. Attempt to take in 4500 calories a day, but to be honest I don't calorie count.

Typically my Blood pressure is 105 / 67 with a resting heart rate of 65 bpm. I've been slacking & did not have a lipid panel done yet.

http://i54.photobucket.com/...ma/combined.jpg

This was probably premature of me, but I changed the rep ranges to 6x6 for one week, then 4x8 the next week. I am more than likely wishing for unrealistic gains, which is lowered the reps from an occasional 8 and 12.

My goal is to put on about 13 more lbs of lean mass, but I can't seem to put on weight. Sometimes I wonder if I should just take in more carbs, but its hard for me to say since I'm somewhat bias about it now. Also I seem to fatigue alot when I hit about the 8th rep for anything that requires 8-12 reps; does that seem normal or due to my nutrition?

Hitting fatigue at the 8th rep probably has more to do with your training ranges than your nutrition. Make a point to start hitting that 8th rep. Then the 9th rep. Consistent progress is how gains are made.

Which is backwards, because that's how you define gains but... you get the picture.

I didn't see any other question mark, so if there were other questions, please ask them more directly.

Report Post

Administrators Online: jasondmath, Mod Jump'N Jack, Mod Brian