B4 today.

Went up to 85 on deadlifts (and didn't hurt myself!).

Next workout goes to three sets of 10.

I'm not losing weight (actually, I'm up by 2 right now) but I can SEE muscle changes, so I figure it's water and muscle.

Anyone else ravenous on lifting days? I'm fine on cardio only days, but on llifting days I'm just super hungry.

I'm starting Stage 3 my next week I'm finding that I'm getting exhausted and hungry. I 'was' doing HIIT between my weights but noticed I wasn't lifting as much on the weights and actually was getting poorer form. I've backed down on the cardio between weight training days. I don't think it's a lack of calories , I'm eating around 2100 cal I feel stronger overall and can see I'm toning; but the outer fat is being very stubborn. Did have a slight drop in weight and waist size (.4 lbs and 1/2 inch) But I've been at this for 10 weeks now. My dead lift has gone from 30 lb's to 55 lbs HR hits 150's with that.

Anyway yes I'm seeing hunger but I'm not really motivated to eat..

Boy, I wish I wasn't motivated to eat!

My heart rate goes way up during lifting too, I sometimes think I burn more while lifting than during cardio.

Stage 3, wow, I can't even imagine that right now. I am finally getting in the groove of the exercises I'm doing.

Isn't the scale not moving thing frustrating? I can SEE the muscle coming out and know it is building, but I still want to see that drop on the scale too.

By the way, every time I see your profile picture, I smile, you have such a lovely smile and look so happy there.

Finished Stage 1- 5A this morning and I saw actual definition in my arms. Super excited about this! Can't wait to see how it looks at the end of stage 1. Two weeks to my first measurement/weigh in. Finally getting a handle on the protein increases and craving carbs a little less. I am so hungry most days, but finding better choices to fill up is helping. Have a great weekend!

Finished Stage 1- 5A this morning and I saw actual definition in my arms. Super excited about this! Can't wait to see how it looks at the end of stage 1. Two weeks to my first measurement/weigh in. Finally getting a handle on the protein increases and craving carbs a little less. I am so hungry most days, but finding better choices to fill up is helping. Have a great weekend!

I also am seeing definition in my arms and shoulders. First time in my life to see that and it is exciting!

Tomorrow is my rest day and Sunday is an either/or day. If I lift on Sunday, I get Wednesday as a rest day, if not, I have to lift on M,W, F.....but I've made it a habit.

OH, the protein. It is SO hard for me to get all the protein I need without totally blowing the carb ratio. I'm starting to just snack on grilled chicken in order to get the protein. I dip it in balsamic vinegar for a little extra flavor.

I'm starting Stage 3 my next week I'm finding that I'm getting exhausted and hungry. I 'was' doing HIIT between my weights but noticed I wasn't lifting as much on the weights and actually was getting poorer form. I've backed down on the cardio between weight training days. I don't think it's a lack of calories , I'm eating around 2100 cal I feel stronger overall and can see I'm toning; but the outer fat is being very stubborn. Did have a slight drop in weight and waist size (.4 lbs and 1/2 inch) But I've been at this for 10 weeks now. My dead lift has gone from 30 lb's to 55 lbs HR hits 150's with that.

Anyway yes I'm seeing hunger but I'm not really motivated to eat..

Boy, I wish I wasn't motivated to eat!

My heart rate goes way up during lifting too, I sometimes think I burn more while lifting than during cardio.

Stage 3, wow, I can't even imagine that right now. I am finally getting in the groove of the exercises I'm doing.

Isn't the scale not moving thing frustrating? I can SEE the muscle coming out and know it is building, but I still want to see that drop on the scale too.

By the way, every time I see your profile picture, I smile, you have such a lovely smile and look so happy there.

I also think I burn more on the lifting sessions. I feel so much better on my strength training days than my cardio workouts now. As far as the scales go, I am not stepping on them much at all. I am focusing on how my clothes fit and less on the number. Down two pant sizes in the past couple of months and the scales have barely moved. That is proof enough for me. Haven't you heard...Strong is the new skinny! :happy:

Two pant sizes?! You are my idol! I am halfway through stage 2 and the main places I notice are my arms and thighs. I haven't even dropped one pant size, but they are getting looser. I'm still eating a small calorie deficit, but I know what you mean about wanting the scale to go down!

For clarity, the two pant sizes has not been just from NROLFW, it's been mostly since I had been running in the summer, and joined a gym last month.

A5 today.

Went up on the squats to 85 pounds. Almost didn't make it up on my last one, but I'm noticing that I'm squatting deep again, I think it was a balance issue.

Went up on all my weights, only by 5, but still moved them all.

Our gym only has a short step and I think I need to step higher, but when I tried using one of the benches, it was WAY too high and I kept catching my toe on the edge. So, I'll stay with the smaller one, to avoid falling on my face and ask the owners (very, very small gym in a very small town) to purchase one with adjustments.

I'm again, sore, but not debilitatingly so. Which, of course, makes me obsess over the question: am I working hard enough? Should I be in horrible pain at the end of every lifting session or just feeling tired and limp as I usually do.

I love all these posts!! I am new to NROL4W also. Today I start workout 4 Stage 1. Do you take a one week break between Stages?
I am also a new member (1 week) of EM2WL.
I would love to be friends with any of you on one or both of these programs! Friend me!!

B5 done today. Went up on deadlifts (to 80) and added some extra planks and push-ups at the end. I need to invest in some gloves for the weights. I know that I will lift alot more effectively with them. My goal this week is to actually ask someone at the gym to help me figure out the squat bar. I have been lifting light on the squats until now and using heavier dumbbells on occasion and I need to get over it and just get direction.

My gloves were the very best purchase I ever made. Makes it MUCH eaiser!

YAY on going to 80. Doesn't it feel great to lift more than you thought you could!?

Anyone on Stage 2 now???? I did workout A today...why does it take me just 25 minutes to complete???? What am I doing wrong? I'm taking the 75 sec rests, but with only 2 reps of 10 doesn't take long to complete 6 exercises...

Now granted in addition I do a 10 minute interval run on treadmill as a warm-up, a few "body weight" warm ups and then 20 minutes of the bike after...So I'm workout out for a full hour...

But I still feel like others following this program are taking waaay longer to complete their sets....???

Also, with the push press squats, what weight did you start with...? I didn't realize how much harder it would be with the "push press" (which I guess is like a shoulder press...) So I tried a 35 lb barbell and couldn't quite make it to 10 the second time...

Yes, 2A is not bad, but 2B was REALLY hard for me! For push press squats I started with 25 (easy) and then did 35 the second time (good) and 40 the 3rd time (had to rest twice and very sore today!). My squats were 70 at the end of stage 1. ETA, yes it seems short if you don't count warm up/cool down.

Thanks Heather! Yeah, I guess because I was squatting 80 at the end of stage 1 it seemed odd to be picking up a 35 barbell...but because of the push press it's obviously more difficult...

Good to know about your weights...I'm going to try 35 again and then see if I can make all 10 for the second rep.

I haven't peeked at workout B yet...doing it Friday...now I'm scared!!!!!!!!!!!!!!!!!!:)

BTW, my pants are falling off my butt. I need to go pants shopping - yay to NROL and EM2WL!!!! And I'm eating way more than I used to!

I want the pants falling off problem! What is this EM2WL of which you speak? :happy:

I'm a beast! I squatted 95 pounds today! I'm almost done with stage 1 as this was A7.

I started at 65, so I hope I'm increasing my weights enough. Might go up to 100 even for the last regular A.

I'm a beast! I squatted 95 pounds today! I'm almost done with stage 1 as this was A7.

I started at 65, so I hope I'm increasing my weights enough. Might go up to 100 even for the last regular A.

Woo hoo!!! I ended stage 1 doing 80 so you totally rock!

How is that push press thing going? Sounds super scary!

They are kind of fun! I am weak too- I think I ended squatting 70

I'm a beast! I squatted 95 pounds today! I'm almost done with stage 1 as this was A7.

I started at 65, so I hope I'm increasing my weights enough. Might go up to 100 even for the last regular A.

Woo hoo!!! I ended stage 1 doing 80 so you totally rock!

How is that push press thing going? Sounds super scary!

They are kind of fun! I am weak too- I think I ended squatting 70

After I finish Stage 1, Tim will come to the gym with me and we'll go over all of the stage 2 exercises in one day (doing one set of each so I recall how to do it). He looks at the book and tells me if my form is right.

I'm a little scared of a few of them, but I know I'll get it.

I think I should have ended higher, because I'm so heavy, I should be able to lift more, but I have to work up to it!

Hi, ladies. I'm Myles, 39. I'm just jumping right in here and saying hello. I got my copy of NROL4W in the mail, have thumbed through it, and am planning to start Stage 1. I'm new to weight lifting; I've been doing yoga and endurance sports for a decade (minus the 20 months I took off from any regular workouts after my son was born), but have always avoided lifting at all costs. I eat high-cal too - ~1750/dy. I don't know much about EM2WL, but a friend forwarded me the IPOARM guidelines ( http://tinyurl.com/a6oyjpo ), which get me to about the same # of calories as the NROL4W calculations and emphasizes strength training.

TBH, I've been on the fence about whether to do Stronglifts 5x5 or NROL4W workouts, but I decided I'm going with NROL4W. It helps to have found this thread on MFP. It's just nice to be able to know there are other women in our age group with similar challenges.

I got a "Personal Fitness Assessment" at my new gym tonight (started a new job and they have a nice facility there) and I learned that I fail at 65 lbs on chest press, 75 lbs for rows, and was able to leg press a surprising 300 lbs before failing (I've always stopped at 190, thinking that was my limit). I also got a DEXA scan last Saturday to find out my bone density and body fat %. I have the bones of a 30 year old (high-fiving myself LOL) and am 31.3% BF. So that's my starting point.

Anyway, sorry for the ramble. Have a happy Thanksgiving!