Marieann, I will preface this by saying I work in healthcare and regularly get to see what chiropractors mess up. So I'm admittedly very wary of chiropractors. I would find a trainer and have them go through form with you once your back has rested and healed. There may be a imbalance in strength that needs to be addressed that caused you to hurt your back. Dead lifting STRENGTHENS the back and core which prevents injury. The guy who helps me with form deadlifts 500lbs- he started DLs because he had chronic back pain from an injury(ruptured disc). His back quit hurting just a few weeks after he started using those muscles properly. Now his case is just anecdotal, but dead lifting is an excellent exercise when done correctly. Of course you can cut out deadlifts if you want, but I don't see the need to unless you're not comfortable doing them. Barbell hip thrusts and weighted glute bridges will work the glutes and hams,but the hard part is hitting the posterior chain and core like a deadlift does. Good mornings are good and weighted back extensions. But any of those can be just as hard on your back if not done with proper form. I really hope your back feels better quick! What a bummer!

Marieann, so sorry about your back. I don't have any good advice, but I hope you heal fully and quickly.
Welcome Rzarley! I wouldn't base your "lifting enough" on how sore you are. If it's challenging but not impossible to complete the last rep, you're good. If you want to try more weight, try it. I've had plenty of times of adding weight thinking I could handle it, then having to back it back down the last set because I was failing before the end of the set. Trial and error. You'll find your groove. Being sore doesn't just depend on the weight lifted, it's muscles you're not used to using, movements that you're not used to doing, etc. (<<Totally amateur experience here, so grain of salt and all that )

3/3 lifting days DONE! It's been a good week for hitting my goals. I'm going into the weekend strong.

Thanks for the advice BarbellCowgirl, I appreciate it. I might sub some of those moves in for dead lift once I get back to the gym until I feel comfortable with dead lifting again--with proper form and a trainer by my side. I really enjoy dead lifts. I think my mind was somewhere else when it should of been on excellent form. What a wake up call to be 100% engaged when lifting, listening to my body, and realizing it's okay not to put weight on every single time, just challenge myself and the progress will come.

Thanks for the well wishes. Thinking I will be able to get back into the swing of things by Wednesday for sure. Trying to keep my protein up and be good about eating in the meantime. I have a little bit of an emotional eating issue I am working through--and of course, feeling completely unable to get things done isn't helping. Trying to own up to it and kick it.

rzarley--agreed, there is something so comforting and delicious about a PB&J. Yum!

LOL I don't like peanut butter :noway: :laugh:
Besides, I don't eat bread either lol well, that and the only bread in the house is gluten-free and at $6 a small loaf, I save it for the two who really need it That said, I just had vegemite on toast cos I was desperate for something salty.

Not sure if I will lift today (it's 8.30am), feeling so tired after squad this morning - DD had an anxiety attack and it was fairly draining. She's ok, just the stress of the week - a mix of national testing (NAPLAN if you want to google it... she puts pressure on herself, the teachers don't) + a new coach + not sleeping the best took it's toll I think.

No worries though - I've already lifted 3x this week + 2x 30min+ walks. It's all good.

I bought one of these - http://bit.ly/1nSKLH5 - the other day because my Mum was raving about it. Such an easy, quick and low-mess way to cook eggs. And the kids think it's awesome to have an 'egg sausage'. Miss 10 can even make them all by herself. Only problem is that I think we're going to be spending a lot on eggs

Food poisoning=the worst. Hope you're feeling better soon.

Tough week. Did stage 2b workout last night, Bulgarian split squats are a total burner. Are you supposed to use barbell? I used dumbbells for first time around.

Looking at diet and cals again I'm 5'5" around 150, age 49, set cals at 1450 since I saw a weight gain in stage 1 when I used the book formula. Can any of you here advise on cals, since you've been at the program longer?

Thx...appreciate any feedback!

Hmmm, lots to respond to here.
Manic, so glad you are enjoying the beach. You look fabulous in your new pic.
Beeps, I'm envious. We WILL make it Europe one day, just hope I'm young enough to really enjoy it.
Nancy enjoy your weekend!
Pm, so sorry about the food poisoning. Definitely NOT a recommended way to loose weight.
Barbell, I would love to do a cert program. I was thinking of starting with the zumba cert and working from there. I was going to go in March, but life happened.

Pulling sciatic on a death lift, yup been there done that. The things we learning from experience. Many chiropractors are quacks, My first was. My current I've been with for 16 years and the man is a god-send. He's never told me to stop doing something, but he does warn me to be careful. Back off the weight A LOT and seriously work on form. If this is your first rodeo, first time in stage 1, then you really need to learn good form before adding ANY weight. THe list of exercises Barbell listed are awesome, but learning good form is important with any exercise and having a variety in your repertoire is definitely a good thing.

DNA sorry about DD, e just finished state testing here. National testing starts next year for all grades and it's INSANE. ANy country that wants to follow the "American" model needs to have the heads examined and then talk to Finland.

So...My sons birthday was fun had by all. He got donuts for his class in the morning, he picked out his own lunch (poptarts) and he got to choose where we had dinner. He chose pizza which is fine by me and my wallet. Then the traditional carvel cake. Afterwards, off to the movies the sneak preview screening of Godzilla, which was indeed awesome, and we were so full from dinner that we didn't over indulge at the theater. My heavy eating week is over and my "eh, I'm not so hungry week", or as my husband calls it "pheromone week." It's been like that since I changed to the IUD.

Anywho, I was rudely awoken this morning. I really don't get enough sleep during the week, so I usually sleep until noon on Saturday, everyone knows this. Even if I do get up early I veg and then take a nap. Today, my husband woke me up at 8:30, nicely but still, then my cousin sent out an SOS because they need more help moving my other cousin into his new apartment (he just had a heart attack) and then my aunt (other side of the family) who needs me at my grandmother's to pick up some stuff (already emptying the ladie's house and the for sale is already in the yard). The answer to all is OF COURSE I'll be there, but would it kill you to give me advance notice? So lifting boxes will be my workout today, and my plans with the kids and my mom are screwed. Sorry it's just been four times in two days that I was expected to be accommodating for others and to hell with what I need to do (though helping my cousin is a priority.) Bright side, it's GirlsNightOut and I'm no driving the drunk bus

Hi Guys

I just started NROL and am on wk2. So far I love it's simplicity and I am psyched to think where I will be in 6 months time. )

I am having some difficulty upping my cals/eating enough protein. I need to work on eating more in the first half of the day. But it's a work in progress and I will get there.

I am starting from a point of very little upper body strength, a weak core and at least decent strength legs. I am really looking forward to starting to feel stronger all over.

Anyway, just stopped by to say hey .

Welcome weejo!

Runzalot, it stands for Binge Eating Disorder.

This is a cross-post from the stage 2/4 thread but it isn't very active over there and I need to get this worked out for next week, so I am going to post here too. Hopefully that's okay!

---

I am starting stage 2 on Monday and am trying to decide how to best arrange my workouts to give myself enough rest, but also get in some cardio. I have about 20 pounds to lose so I am not solely focusing on strength.

In stage 1 I was lifting M, W, F with about a half hour of cardio on Tues (elliptical or treadmill walk/jog) and usually an hour of spinning on Sat., leaving Thurs. and Sun. as off days.

I see that Stage 2 Workout B includes some interval training at the end. I have read here that workout B seems especially long and as I already like to try to fit in time to shower and get dressed at the gym, prior to grabbing my toddler from their daycare, I am worried doing the interval training right after workout B will be too much. I see the NROLFW book states that I can do the interval training the day after the lifting, if I prefer. So, I am wondering if a schedule such as the following looks okay;

Week1

M: stage 2 workout A
Tues: half hour cardio (which I usually try to do as intervals of some sort anyway, versus steady state, just cause I get bored otherwise!)
W: stage 2 workout B, minus the intervals at the end
Thurs: intervals from workout B
F: stage 2 workout A
Sat: 1 hour spinning
Sun: off

Week 2

M: stage 2 workout B minus intervals
Tues: intervals from workout B
W: stage 2 workout A
Thurs: half hour cardio
F: stage 2 workout B minus intervals
Sat: intervals from workout
Sun: off

What do you think?

As far as work, all the hard stuff is over. I'm just coasting for the rest of the school year.

I slogged through 3A tonight. Made some gains but I was fighting myself mentally. I really thought the BWM would suck and gave myself permission to suck. I ended up beating my previous times and finished with a 2:02. :noway: I'm eating my dinner now and then I will wash down my day with a well deserved glass of wine. :drinker:

Pudding, that schedule looks just fine. Cadio is no longer he devil.
PM was the sleep over pure mayham or just fun?
Runz, that time is killer!! I don't think I'e seen faster.
Jo, congrats on finishing the school year. I love those moments when school is over that I get to just focus on being mom. I'll be working summer school this year, that will be in August

GNO was GREAT. I had two drinks instead of my normal one, and remembered why I came up with the one rule. I don't get drunk but booze seriously affects my equilibrium. The food was awesome and I ended bringing a lot of it home with me. So far so good today. Hubby and I were both a couple of dirty rotten sleep ins and didn't get out of bed until 10am ahhhhh.

Sunshine, my measurements have been all over the dang place since I started again in February. For awhile, I was doing 1700 on non lift days and 1900 on lift days. This week, I changed it to 1600 on non lift days and 2000 on lift days. Run two days a week for 30 minutes or less and don't eat back the calories. Those are my "margin of error" calories :laugh: Without a food scale, I've decided I need the cushion.

I'm 5'6" and my waist is 26 inches but my hips are 42.5 inches :embarassed: My ring size is a 4 (no joke) and my feet have shrunk over the last couple of years. My last known weight was 133 lbs. In February, I guess?

I'm a pear shape, hypothyroid, hashimoto's kinda girl. I wouldn't worry about the 4 lbs in Stage 1 and I would say that 1450 is too low.

I got through Stage 4 last year but wasn't diligent about protein intake and was eating fewer calories. This time, I'm eating more, pushing the protein, and performing far better.

Got a li'l bitty run in this afternoon. The roast in the Crock Pot is smellin' good My hard boiled eggs and bacon are done for the week.

Sunshine, to put things in a little bit more perspective re calories etc, I'm 4'9, weigh 89pds and try to eat at least 1600-1700cal a day to maintain. At least... some days I'm under, some days I'm waaaay over :drinker: I aim for 1g/pd of protein, but exceed that fairly easily - the only good thing about being small lol

My losing weight calories were about the 1400-1500 mark.

With the book, they were roughly my calories given, maybe the book was a little more... seriously why couldn't I be just a couple of inches taller?? :grumble:

In the end, I picked a number, did that for a couple of weeks and redid the same process over a couple of months until I found a nice little range that seemed to work

Something must be working because I've put on a little weight (only about 2pd-ish allowing for fluctuations), but I still happily and comfortably fit in my skinny jeans and my tummy isn't too bad. I want more muscle and I want it now dammit! :bigsmile: :laugh: (please note 2pd/1kg-ish looks and feels a lot different for vertically-challenged folk LOL)

hehe Jo, I feel your pain. The husband has assignments and exams coming out his ears including a trip to Melbourne this week for face-to-face uni time (does his Masters through Deakin online). Very much looking forward to the couple of weeks off in between trimesters where we may be able to spend a little quality family time together. In between his study & work, my work and the kid's school & extracurricular stuff, there's not a lot of time left to just chill-out.

Food poisoning=the worst. Hope you're feeling better soon.

Tough week. Did stage 2b workout last night, Bulgarian split squats are a total burner. Are you supposed to use barbell? I used dumbbells for first time around.

Looking at diet and cals again I'm 5'5" around 150, age 49, set cals at 1450 since I saw a weight gain in stage 1 when I used the book formula. Can any of you here advise on cals, since you've been at the program longer?

Thx...appreciate any feedback!

I am same height and similar weight. I am doing 1450 on non lift days and 1600 to 1650 on lift days. I'll let you know how it goes. I'm in stage one and no weight loss or gain yet

Okay here's half my report promise: After my two week fitness camp I lost three inches off my hips and low waist (below my belly button) and 2 pounds! I had a good 4 mile run yesterday. Last night ate a little high and drank some. Today i did plan on lifting but life got in the way. Sometime this week I will to try to post a progress pic. I hope to lift tomorrow night while DD is at marital arts. Well see.
This last week I missed my activity level by 65 minutes since I didn't work out today.....

Awesome job Rocky! That's a great result.