Stage 1
Replies
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Finally doing 8B tonight! Can't wait!
With the AMRAPs I am doing Workout A on Thursday but then I can't do the B one until next week as am away for the weekend. Wish I could just get it over and done with.0 -
Did my 1st workout yesterday and these weight are going to be really wimpy compared to what I've been seeing from the rest of you but here goes:
Squats 20 lb barbell first set, 30 lb second set
Step ups. 8 lb dumbbell each hand
Seated row 50 lbs each set
Push ups 45 degree angle
Jack knives. Actually seem too easy.
I guess I have to start somewhere.0 -
well i'm angry with myself today.
yesterday i decided to take my 15 minutes sprint HIITs to the gym's indoor track and off the hamsterwheel because I's starting to run at a speed that is uncomfortable for me in the machine.
to make a long story short, i didnt warm up properly for sprinting and i pulled something in my right hammy
today's B workout is OUT of the question. no way i can do heavy weighted deads and lunges on this. hopefully it'll be better tomorrow and that way i can just change my lift schedule to sun wed friday for this week
later today i'll do some deads with just the bar and lunges with no weights to see how it feels. i'll also be taking a water warobics class and then later hop in the whirlpool.0 -
For form, choose to watch Mark Rippetoe videos on youtube. I've watched them SO many times I think I could rehearse the lines!
Here's the starting deadlift one:
http://www.youtube.com/watch?feature=player_detailpage&v=MX8jgCFXYTU0 -
I guess I have to start somewhere.
Absolutely, kattarra. We all do. In 6-8 weeks (end of stage 1) you'll look back and be proud of the gains you've made.
Meshashesha20- be kind to your hammy, hopefully you will be at it again soon.0 -
Any tips for deadlifters lifting 30 kilos (plus the bar weight)and over? I use gloves but the bar keeps slipping
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Any tips for deadlifters lifting 30 kilos (plus the bar weight)and over? I use gloves but the bar keeps slipping
I find that I can't use gloves. Also, I found that my grip was weaker than the rest of me, it was suggested to me that I do farmer carries. Also, I bought some grips (you know, you squeeze them) to help strengthen my grip.0 -
Any tips for deadlifters lifting 30 kilos (plus the bar weight)and over? I use gloves but the bar keeps slipping
I find that I can't use gloves. Also, I found that my grip was weaker than the rest of me, it was suggested to me that I do farmer carries. Also, I bought some grips (you know, you squeeze them) to help strengthen my grip.
Yes, I might try without the gloves next time. Thank you
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I'm totally with you here. I sent a month building up to the barbel BEFORE even starting the program (or knowing it existed LOL) I couldn't walk for two days after doing squats for the first time, but I did 100 that first night thanks to an overzealous trainer. I think the jackknives are too easy tooDid my 1st workout yesterday and these weight are going to be really wimpy compared to what I've been seeing from the rest of you but here goes:
Squats 20 lb barbell first set, 30 lb second set
Step ups. 8 lb dumbbell each hand
Seated row 50 lbs each set
Push ups 45 degree angle
Jack knives. Actually seem too easy.
I guess I have to start somewhere.
This was a weird week for me. Skipped my swim on Sunday did my weights Monday and Wednesday but missed Friday and missed making it up on Saturday, skipped swim again on Sunday. However, I did B5 Monday and was throwing the barbell around like it was nothing. I just FELT strong. I picked up a set of 20lb DBs for shoulder presses and lunges like they were nothing when just three weeks ago I couldn't get the off the floor let alone use them. :bigsmile: My deadlift isn't quite where I want it, but I think I can go heavier Friday with the lower reps.
Congratulations to everyone's progress!!0 -
Tomorrow is my last Stage One workout.... very excited as I'm on target to reach a personal goal of doing at least one set of deadlifts with the 45-lb plates. Wow, I feel like such a geek saying that. LOL
Stage Two next week, and I'm looking forward to it - Stage One has been exciting but I'm ready for something new.
) 0 -
For form, choose to watch Mark Rippetoe videos on youtube. I've watched them SO many times I think I could rehearse the lines!
Here's the starting deadlift one:
http://www.youtube.com/watch?feature=player_detailpage&v=MX8jgCFXYTU
thanks i'll check this out!0 -
For form, choose to watch Mark Rippetoe videos on youtube. I've watched them SO many times I think I could rehearse the lines!
Here's the starting deadlift one:
http://www.youtube.com/watch?feature=player_detailpage&v=MX8jgCFXYTU
That definitely helps, thanks! I'm using barbells where the weight plates are relatively small in diameter, so I'm never resting the barbell on the floor during the set. Is that correct? Or should I be putting it down between each rep?0 -
It is actually perfectly fine to set the barbell down, each time, and re-set yourself. In fact, once you are lifting REALLY heavy (i.e. more than your body weight), it is likely you will WANT to do this.
However, when the weights are lower, it is just as likely that you don't need to set the barbell down and re-set prior to each lift.0 -
Thanks for this! I think I feel like I need to add the cardio in since the workouts seem to be so short. What is your recommendation (or anyone else's- lol)? I've currently been doing Stage 1 3x week, then doing cardio (usually a 20 min HIIT workout or running) 2x week. BUT, I also incorporate HIIT as a warm-up and cooldown on my lifting days (usually 20 min total).The fatigue is from muscle recovery (ie: growth adaptations). Your body is sending more resources to muscles and needs to curtail other systems a bit to do that, so your body's overall response is going to be to want to rest. I can tell you that I lift better when I've had some extra sleep, vs pushing through when I've let circumstances rob me of my ZZZ's.
This is one of the reasons, IMHO, that Lou Schuler discourages lots of cardio in addition to the program; you are diverting precious energy to building stamina rather than muscle. He says if the body has to choose between endurance and strength, it will almost always choose endurance. If you are fueling cardiovascular growth at the same time as you are trying to encourage muscle growth, there just isn't going to be enough to go around.
I think once I get past Stage 1 and the workouts get longer, I won't feel so guilty about cutting out the other stuff?
I really do want to build the muscle, and I definitely do not want to sabotage that! Another thing I'm concerned with is my calorie consumption. I'm currently at 1480 cals (for a 0.5 lb loss/week), and normally eat about 1800 cals on workout days. I also have one spike day/week where I do not track any calories whatsoever and pretty much eat whatever I want. Any advice on this anyone?
Anyone?0 -
Does anyone else have a problem with snacking? Before following this plan, I was just fine eating 3 meals a day with a snack here or there. Since I started this, I have been eating at leat 5 times a day as recommended (3 meals and 2 snacks) and I'm always over my calories and now I'm hungry in between meals when I wasn't before and really need the snack. I admit the last few days I was over because of stupid TOM cravings. My diary is open if you want to look - I fully admit though that I'm not a 100% clean eater.0
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Hi There
Brand new to NROLFW. Read the book over the last few days & am processing as much as my little brain can handle!
Day 1 (A) of NROLFW - only took about 20 minutes to do today - almost seems "trite"?
I am using 3# & 5# dumbbells to start, cuz that is what I have.
Step-ups Lunge were difficult. Could not balance on just one foot...needed both for stability at top & bottom.
Jackknife - used my couch instead of a ball. Difficulty level high for me.
And, away we go... J 0 -
Thanks for this! I think I feel like I need to add the cardio in since the workouts seem to be so short. What is your recommendation (or anyone else's- lol)? I've currently been doing Stage 1 3x week, then doing cardio (usually a 20 min HIIT workout or running) 2x week. BUT, I also incorporate HIIT as a warm-up and cooldown on my lifting days (usually 20 min total).The fatigue is from muscle recovery (ie: growth adaptations). Your body is sending more resources to muscles and needs to curtail other systems a bit to do that, so your body's overall response is going to be to want to rest. I can tell you that I lift better when I've had some extra sleep, vs pushing through when I've let circumstances rob me of my ZZZ's.
This is one of the reasons, IMHO, that Lou Schuler discourages lots of cardio in addition to the program; you are diverting precious energy to building stamina rather than muscle. He says if the body has to choose between endurance and strength, it will almost always choose endurance. If you are fueling cardiovascular growth at the same time as you are trying to encourage muscle growth, there just isn't going to be enough to go around.
I think once I get past Stage 1 and the workouts get longer, I won't feel so guilty about cutting out the other stuff?
I really do want to build the muscle, and I definitely do not want to sabotage that! Another thing I'm concerned with is my calorie consumption. I'm currently at 1480 cals (for a 0.5 lb loss/week), and normally eat about 1800 cals on workout days. I also have one spike day/week where I do not track any calories whatsoever and pretty much eat whatever I want. Any advice on this anyone?
I've only been at this for almost 3 weeks now, 6 workouts in, but I've been adding in cardio before and after as well. I can generally do the workouts in about 20 minutes. So beforehand, I do 15 minutes on the Stairmaster or Crossramp to get my heart rate up (not too strenuous but enough to make me sweat) and then I do my NROLFW workout of the day. Afterwards, I'll cool down at a lower intensity on one of the cardio machines again. So my workouts total an hour.
On my non-lifting days, I'll do cardio for 45 minutes, usually an interval run or the Stairmaster. This is usually 2 times a week, lifting is 3 times a week. I take Sundays off and one day during the week depending on the schedule.
For calories, I ended up bumping mine up to 1680 (which is 1/2 a loss per week for me apparently) and I aim for between 1600-1800 depending on my workouts that day. I haven't really lost any weight in the last 3 weeks, but my weekends have been really hectic with a wedding, my sister visiting, and just eating out often in general. I've been between 155-157 almost every day. I'm hoping that my body will adjust to the extra calories (I was only eating 1200-1400 before I started) and if I can get my weekends under control, I'll lose weight. I'd imagine it will take time for my body to adjust, so I took measurements and body fat % and I'll redo it after Phase 1 is over in 3 more weeks.0 -
kmorris, my opinion on your post is that if you do what you are suggesting, that's fine, but it isn't NROL4W. That's all....if you want to do the NROL4W program, then it isn't quite the way you have broken out your work-outs, or your meal-planning. If it's working for you, GREAT! But, one of the reasons I came to NROL4W was because it was a PROGRAM that, if followed, has demonstrated results for women. And, many of those women who succeeded to lose body fat % and gain muscle happen to be posters right here on mfp!! So, the SUPPORT for participating in the NORL4W program is HUGE.0
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jenthomas, I looked at your diary...you aren't really *over*?? Most days, you are right on target, excepting the cake one day and the cookies another. So, I think if you just tighten up the "treats", you'll find that you are doing everything according to the nutrition plan of NROL4W. Good for you!0
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Welcome, jingo!! I've just started Stage 3 and I really am enjoying this journey!0
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Okay? So what do you propose Beeps2011? I have NROL on my Kindle, and honestly having the hardest time finding the information on calorie intake. I posted to get feedback from the posters on this group, and to state what I was currently doing. But I'm very open to making changes if thats what it takes.kmorris, my opinion on your post is that if you do what you are suggesting, that's fine, but it isn't NROL4W. That's all....if you want to do the NROL4W program, then it isn't quite the way you have broken out your work-outs, or your meal-planning. If it's working for you, GREAT! But, one of the reasons I came to NROL4W was because it was a PROGRAM that, if followed, has demonstrated results for women. And, many of those women who succeeded to lose body fat % and gain muscle happen to be posters right here on mfp!! So, the SUPPORT for participating in the NORL4W program is HUGE.0 -
Okay? So what do you propose Beeps2011? I have NROL on my Kindle, and honestly having the hardest time finding the information on calorie intake. I posted to get feedback from the posters on this group, and to state what I was currently doing. But I'm very open to making changes if thats what it takes.kmorris, my opinion on your post is that if you do what you are suggesting, that's fine, but it isn't NROL4W. That's all....if you want to do the NROL4W program, then it isn't quite the way you have broken out your work-outs, or your meal-planning. If it's working for you, GREAT! But, one of the reasons I came to NROL4W was because it was a PROGRAM that, if followed, has demonstrated results for women. And, many of those women who succeeded to lose body fat % and gain muscle happen to be posters right here on mfp!! So, the SUPPORT for participating in the NORL4W program is HUGE.
Do you eat back your exercise cals with your current intake? You may have said that in your earlier post, but I couldn't quite remember. If you're looking to lose body fat and gain muscle, it's beneficial to eat more. I can try to help you figure out the calorie goals, if you would like.
I don't follow the diet plan in the book, per say, but I do eat between 1800-2600 most days. The 1800 is on my non-workout days and 2500 is on my half-marathon training long run days.
Also, I would suggest not doing HIIT as a warm-up. I usually do something light to warm up and then I do my heavier cardio or HIIT after. HIIT is meant to be so intense that you are wiped out after and then it may be harder to lift. Adding HIIT after the workout would be fine.
I hope that helped some. 0 -
Phew! I'm exhausted! Just done workout 6A, and managed to lift 86lbs on the squats, and do 3 sets of 12 prone jackknifes (pike). My partner is off the hook as I have found two robust chairs that can function as a squat rack - hurrah!
@kmorris, if you give us your height and weight, we can easily work out your calorie needs for you. Apologies if you've already given that information.
Oh, and your age please.0 -
Thanks sooo much for the offer of help guys! I seriously need to go out and buy the hard copy of the book too- buying on the Kindle was a huge mistake :-(
Okay, so here are my stats:0 -
Thanks sooo much for the offer of help guys! I seriously need to go out and buy the hard copy of the book- buying on the Kindle was a huge mistake :-(
Okay, so here are my stats:
Ooops! lol
Here's my stats for real this time:
Age:33
Height: 5.5
CW: 127
I normally do eat my exercise cals back on workout days, because I'm normally a ravenous beast and can't get enough to eat. The only reason I eat only 1480 on non-workout days is because I normally enjoy a spke (cheat) day once a week where I don't track at all. In the past, this has really helped me stay on course when I have one day/week that I can just let loose. But if ppl think this is a bad idea, then I can try to resist- lol.
beckdubs- I'm thinking your right- maybe I'll leave the HIIT for after my lifting. What kind of light warmup do you normally do? I work out at home, and don't have access to gym equipment.
Thanks again :-)0 -
Thanks sooo much for the offer of help guys! I seriously need to go out and buy the hard copy of the book- buying on the Kindle was a huge mistake :-(
Okay, so here are my stats:
Ooops! lol
Here's my stats for real this time:
Age:33
Height: 5.5
CW: 127
I normally do eat my exercise cals back on workout days, because I'm normally a ravenous beast and can't get enough to eat. The only reason I eat only 1480 on non-workout days is because I normally enjoy a spke (cheat) day once a week where I don't track at all. In the past, this has really helped me stay on course when I have one day/week that I can just let loose. But if ppl think this is a bad idea, then I can try to resist- lol.
beckdubs- I'm thinking your right- maybe I'll leave the HIIT for after my lifting. What kind of light warmup do you normally do? I work out at home, and don't have access to gym equipment.
Thanks again :-)
No worries. Here you go:
No workout day: 1937
Active workout day: 2180 (I think this means the NROL4W workout - anything extra such as cardio, eat your extra calories)
Strenuous work & workout day: 2422 (this is for construction workers and the like!)
Is that a surprise?0 -
A few things.
Some folks might remember that I had a set to with my trainer. He refuses to train me as long as I insist on doing NROL4W, expecting me to come crawling back when I fail at this. Well, last night I decided I'd had enough and I went over his head. His boss was extremely unhappy with his attitude. She decided to put me with a different trainer and told me, "We're not only here to train you, we're here to support you as well. If this is the workout you want to do, then it's our job to help you do it to the best of your ability."
I'm set to start training with a new trainer tomorrow. According to the boss lady, "he likes to lift heavy."
Secondly, my calories are still set at 1410--on all days. I eat back my exercise calories as well. I really seem to have a difficult time eating more than that, so if someone would run the numbers for me, I'd be grateful. I started NROL4W a little over 2 weeks ago, upping my calories at that time from 1200 to the 1410 and I've lost nearly five pounds in that time and I just completed Stage 1, B-4. Before, I spent 6 weeks at 1200, bouncing the first five pounds from 173-168 around while the aforementioned trainer told me to be patient.
So a question--am I limiting my weight loss by limiting my calories to 1410 plus exercise? Many days, I don't quite get there--instead averaging about 1375-1400, even with a protein shake.
Age: 53
Height: 5'9"
CW: 163
I would be grateful for any input.0 -
Hi all!
I'm new to this group and was looking for a little guidance. On page 68 of the book, it's advised to calculate maintenance level and stick with it for four weeks. I know my TDEE, but is maintenance level the same thing or is this something different? I've played around with some of the exercises, but want to get a fresh start on Monday. I'm excited!0 -
Thanks sooo much for the offer of help guys! I seriously need to go out and buy the hard copy of the book- buying on the Kindle was a huge mistake :-(
Okay, so here are my stats:
Ooops! lol
Here's my stats for real this time:
Age:33
Height: 5.5
CW: 127
I normally do eat my exercise cals back on workout days, because I'm normally a ravenous beast and can't get enough to eat. The only reason I eat only 1480 on non-workout days is because I normally enjoy a spke (cheat) day once a week where I don't track at all. In the past, this has really helped me stay on course when I have one day/week that I can just let loose. But if ppl think this is a bad idea, then I can try to resist- lol.
beckdubs- I'm thinking your right- maybe I'll leave the HIIT for after my lifting. What kind of light warmup do you normally do? I work out at home, and don't have access to gym equipment.
Thanks again :-)
No worries. Here you go:
No workout day: 1937
Active workout day: 2180 (I think this means the NROL4W workout - anything extra such as cardio, eat your extra calories)
Strenuous work & workout day: 2422 (this is for construction workers and the like!)
Is that a surprise?
Oh boy! To be completely honest, that many cals/day sounds awesome :-) I'm nervous to make the change, but definitely willing to do what it takes to make sure I'm successful with this program!
Thanks for figuring that out for me :-) I'm still really hoping I get to keep my cheat day????? LOL0 -
@kelekat- Thank goodness you're getting a new trainer. He definitely sounds like he needs an attitude adjustment. I wish I could see his face when he sees you in a couple months throwing around those heavy weights ;-)0
