Thanks Funbun and Gillee! I made a stop at the store to buy "liquid " eggs, Kashi high protein cereal (love cereal. it's my down fall), and fresh produce. After reading the nutrition part, I really need to increase my protein.

AND

My husband and I were talking. I currently weight 157. When I started the program I weighed 150. BUT I had been jogging/walking and eating ONLY 1200 calories. Starting the NROL4W, my calories significantly increased. I would have gained that weight back anyway. My husband tells me to think I just started out at zero and not really count that as weight gain. I like to think that so that's what I am going with. So, if yall see in previous post where I talk about weight gain and now I'm saying ZERO weight gain, hopefully , you won't think I am crazy.

Wow, if you miss a day you miss a whole lot!

So picking up pieces and parts here, I think you all are reading my mind I swear. I was feeling after yesterday's workout that I wasn't ready to be done with this stage 1. No, I'm not finished, I did 6A yesterday and I focused on form because I know I very easily lose that trying to lift heavier. I raised my step ups to 14" and had to drop weight down to 5lb dbs YIKES! I think I'll regain the weight quickly - at least I hope! I am still doing pushups at 30 degrees (16") getting down farther, but still not deep enough I know. I haven't been able to move up much higher with the bent over barbell row - I tried 65 yesterday, and could do a few but I had to go back down to 50 to finish. The good news is that my prone jackknife is getting really good even as I struggle to finish the 12 in this group I am hitting the form and really conscious of using core muscles and not shoulders for movement. All in all, I'm really not feeling like I've going very far with this A group. Did you feel this way too?

I totally caved last night. Hubby wanted MacDonald's - I can't tell you how long it's been since I had a whole order of fries from there but I did last night - a small order, and I had a double quarter pounder with cheese minus the bread and the breaded McBites too yikes! Eating better today, promise!!

I can't wait to see what everyone thinks of NROLAbs.. I thought the intro was adorable.

I'm suffering the... wah-wah-wahs today since I tried to fit into some pants and discovered I haven't dropped a pant size. I think maybe only my upper body is getting smaller? It looks smaller. I don't know. All I know is my *kitten* is not fitting into the jeans I totally feel it should be fitting into. My macros have been all over the place, so a part of me says I don't deserve a smaller size. And again. Wah Wah Wah.

That said, my strength gains have been amazing, so yet another reason I shouldn't complain.... looking better, feeling better, stronger... urrgh, I just want it ALL.

I also have no clue what's a normal bodyfat% loss for a month. I've lost 2.4% since I started, and I'm now in the middle of stage 3... is that good? Does it mean I obviously have been eating too many carbs? LOL. Who knows. Anyways, enough of my whining!

Hope you ladies are all doing well this week! Love the AWESOME bicep Sam, now that I finally had time to check and see the before biceps too! what amazing progress!

I was feeling that way last week. And then I wanted to wear my fave jeans this weekend and they were so so tight. So I said, screw it,its summer, and I love dresses WAY more than jeans. I'm done whining too. I'm making strength gains and feel best when I don't look at the scale so I'm done with that too. Screw the jeans! My butt is getting bigger,but I like the way it looks now.

Everyone that's "liked" Alwyn's FB page knows he does his Q&A sessions and I think he said something that really needs to be said not only in this group, but probably the main boards:

"write this down - you don't get ANY results from training - you get results from RECOVERING from training."

That's going to be my response to at least 25% of questions

I actually wanted to get a question in but was a few minutes too late. There was a woman (may be one of you ladies) asking about fat loss and this and that and he said NROL4W wasn't designed as a fat loss program so another woman asked what program IS designed for fat loss and he said NROL4Abs and his wife's book (still haven't gotten it yet).

I know a lot of you ladies are planning to go into NROL4Abs so here's my question - what are the biggest differences in this program and that one seeing that it was designed to shed fat? Is there more cardio or less recovery time between sets? I was thinking maybe it was designed more like stage 7 but the entire program?

Everyone that's "liked" Alwyn's FB page knows he does his Q&A sessions and I think he said something that really needs to be said not only in this group, but probably the main boards:

"write this down - you don't get ANY results from training - you get results from RECOVERING from training."

That's going to be my response to at least 25% of questions

I actually wanted to get a question in but was a few minutes too late. There was a woman (may be one of you ladies) asking about fat loss and this and that and he said NROL4W wasn't designed as a fat loss program so another woman asked what program IS designed for fat loss and he said NROL4Abs and his wife's book (still haven't gotten it yet).

I know a lot of you ladies are planning to go into NROL4Abs so here's my question - what are the biggest differences in this program and that one seeing that it was designed to shed fat? Is there more cardio or less recovery time between sets? I was thinking maybe it was designed more like stage 7 but the entire program?

I just saw that JNH! I am very disappointed because I thought while I was building muscle I was losing fat. I did miss the question about what program will help with fat loss.

I am curious to know what's the difference from NROL4W and NROL4abs, too.

I need to lose an overall 15 pounds for fat loss. Cardio helps me shed weight but I am so exhausted from lifting and it decreases my strength gains .

I know he said NROL4W wasn't designed for fat loss, but if you're eating at a slight deficit, how could we NOT be losing fat?

I so needed to hear the "you don't get ANY results from training - you get results from RECOVERING from training" today. This week, I'm dropping down to 2 NROLFW sessions each week and dropping my mileage as well. Upped my cals again last week and started eating 6 times each day too. I was a ***** to live with and always crabby and fatigued. Not cool.


As far as the NROLFAbs-I read it before NROLFW and only remember that they said forget all of the other ab exercises from the other New Rules books. That those exercises would build your muscles which would cause them to protrude (something most women don't want). Go figure!

What is it with this group and cereal addiction? I can't live without a nightly bowl of the crappy sugar cereal.

I just ordered NROL4abs from Amazon. Maybe I can read it while we drive to Disney World in September and then when I get home I can begin implementing what I read.

Not sure if I want to do the newest book. I'll probably order "Rach's book" after the ABs. It seems interesting and I am ready to burn some fat!

Hi everyone,
I'm on my rest week after finishing up phase 1 and I've been lurking and looking over the last day or two of discussions and now I'm torn over whether I should switch to New Rules of Lifting for Abs to focus on fat loss or The female body breakthrough ( both books are in the library) and return to nrolfw afterwards, or carry on and complete nrolfw and then move to another programme after.

I made some good strength gains in the programme:

A
Squats- 20kg to 55kg (45lb to 121lb)
Push ups- 2x 15 reps done on a 30 degree incline 
Dumbell bent over row ( no cabel station) - 5kg Dumbells to 40kg barbell (11lb to 90lb)
Step ups - 7.5kg Dumbells (16.5lbs)to 10kg dumbells (22.5lb) to 5kg dumbbells (11lb)  onto weight bench  
Reverse crunch -2x15 
Prone jacknife- 3  to 15

B
Deadlift- 20kg to 55kg (45lb to 121lb)
Dumbbell shoulder press - 2 x 5kg Dumbells to 2 x 7.5kg Dumbells ( 2 x 11lb to 2 x 16.5lb)
Wide grip lat pull down - 20kg to 30kg ( normal weight bench as seat) (45lb to 66lb)
Lunges - 2x 7.5kg Dumbells to 2x 11.2kg Dumbbells- 22.4kg ( 2 x 16.5lb to 2 x 25lb)
Swiss ball crunches- body weight 12 reps  to 5kg (11lb) medicine ball in hands stretched out. 

Weight loss 3lb
Inches lost unsure : my laptop is getting fixed and the numbers are not there!

Any opinions ladies?

How much weight are you trying to lose (well, that you *think* you're trying to lose)? I mean, a 3lb loss is actually pretty fantastic considering your gains and the fact that you're more than likely retaining quite a bit of water still.

How much weight are you trying to lose (well, that you *think* you're trying to lose)? I mean, a 3lb loss is actually pretty fantastic considering your gains and the fact that you're more than likely retaining quite a bit of water still.

I'm 5ft5 and currenly 155lb trying to get down to 140lb so still have 15lb to lose. I need to lose 5lb to have a healthy BMI.

I think you are confusing what "BMI" reports.....meaning, the BMI has NEVER worked for muscle-heads. Ever. My husband is "overweight" by BMI standards - he's 6'3" and about 215 lbs. Most of which is muscle....so, he has NEVER paid attention to BMI because it is NOT a correct measurement for people with low body fat %. True story.

Ah but I'm not a muscle head, an athlete or someone with a large frame; I definitely do not have a low body fat percentage and a lot of muscle! So right now BMI seems like a good indicator for health .

Obviously I'm working on the fat loss and muscle retentaining/building though

Hi everyone!!

I'm going to pick up the abs book when I get home this weekend. Plan to start around the same time as Mary. I' know Alwyn may have said it's no "designed" for fat loss, but I've lost an estimated 10%. Let's face it, I eat kinda crappy, but I'm a veggie/chicken crap eating kinda girl. Maybe that has something to do with it. I'm high sugar, low fat, fairly good on cals. I'm way over today, but did good yesterday, considering the few opportunities to eat well here in the mountains. I'm meeting with a PT next week. Not sure what to do with that. Always a sales pitch, but I obviously am not in "need" of his services, but curious about what he thinks he can do for me...besides check on form. I have seen some of those guys teaching their folks "bad" form. So, what should I do with this guy? Ideas? Also, is there a way to access the forums from the mobile app?

I actually have to get on the web on my phone and go to the regular website to look at the forums. I've posted here from my phone a couple of times and sounded like an idiot though.

A PT can be good or bad. There is one in my gym that has approached me 3-4 times (def not hitting on me) and I swear nothing makes my blood boil more that that. I honestly take it as a slap in the face. Remember, I'm at a gym with AMAZING women. Just yesterday there was a lady doing all kinds of crazy pushups with absolute perfect form. Do you think he's going up and asking them? Doubt it! Plus, I'm pretty confrontational so unless he's a complete moron, he has to know that it irritates me for him to ask.

That being said, these women that are in pysique contests get a PT so there's definately some benefit if you go with the right one.



For instance, anyone see this thread? Look at the last page at the woman that went from probably where a lot of us started out in November and then did a fitness comp in April. WTF? 5 months? I want to know the secret to that sauce.

http://www.myfitnesspal.com/topics/show/589405-real-mfp-women-weight-training-befores-and-afters?page=5

I PMed her. I'll send you what she sent me. It's vague, imho.