I'm kinda restarting, following knee issues and I am happy to announce that I have been active with stage one for a few weeks now. Major NSV when I managed to do 3 sets of deadlifts with 60kg. An increase from 30kg to 60kg in the space of 3 weeks. My squats etc. are much lighter as I'm being kind to my knees in the early days, but I am re-energised each time I lift, it's just amazing )

New to the program! I see this thread has been going on since 2011...any members from waaay back then who can weigh in on their results after finishing?
I just started lifting a couple of weeks ago. I REALLY want to gain muscle definition, but I'm pretty sure I need to lose more weight. I've been stuck at 144-146 for over two months. I was eating 1200 calories and implementing hard core cardio (yes, everything Lou Schuler is against). I love running and doing Zumba on lifting days and going to FitCamp (kinda like a body combat class) three days a week on rest days. I'm training for my first half marathon and LOVE running Run Disney races! I just won a trip to Costa Rica in November to an adventure camp and am having mixed feelings about going. (Why am I putting this all out there?)
Anyway, I have officially upped my calories to at least my resting cals (1500) but am wondering if I should eat more or less? I either haven't gotten to that part in the book, or he doesn't say. Has anyone else experienced weight loss sticking with your resting cals around 1500?

I got to that chapter today! Thanks Dawn! I see where he suggests not eating at a deficit for the first stage. I found my lifting days cals and my non lifting days cals. I will start from there! I drink protein shakes every day. I find that I am always short in protein, and this is a no fool approach to guarantee I will get the protein I need.

Saw eye surgeon yesterday for a scheduled post-op check he is verrrrrry happy with my progress!

He cleared me for general activity!

No weightlifting for another week....i told him I am okay with waiting until i return from Europe.



I can wear an eyepatch when the "blur" bothers me....when the eye gets tired....etc.

I see him again mid-August....when we will schedule next eye surgery (to remove the silicone oil).

Yahoo!!!

@janiep81 - Nice work. And the Romanian is where you don't set it down on the ground each rep. I find I can lift more with traditional but like Romanian too. You will get used to it all soon. Nice start off and have fun. Trust me, each stage will have its own challenges and you're off to a good start.

Hi! Just completed (sort of) my first Stage A workout. Except, the prone jacknife is my new enemy. HOW ON EARTH DOES ANYONE DO THIS?

I have a giant belly and short legs. I have weakish arms. I don't even know how to keep trying to see if I'll get better. I just roll off or face plant. I'd like to keep at it. (Happily, the only one judging me is my cat, at home.)

I can't even quite figure out how to 'mount' the ball! I've been trying to kneel onto it, and then walking my fingers out, but everything goes BAD very quickly. There is no notion of doing 8 reps. I can't even get into position to do ONE!

I hate giving up. And I'd like to know if I keep flinging myself at it, if I'll get anything even resembling success out of it. Or should I give up for now and do reverse crunches?

(I used to lift in a gym 3x a week with a trainer, but even then, I'm pretty certain I could NOT do this move. I've been out of practice for nearly a year, and hoping to get back on track with this lovely book, which I generally like, except for this EXERCISE FROM HELL!)

HELP! Please!

mbcieslak87-
As I'm on my last week of stage one, I've noticed that I am bloated quite a bit! I'm not sure if it's the protein or water from lifting. I've heard you retain water in the beginning as your muscles repair. I'm concerned that it's because I haven't been running as much. Hopefully, as I finish stage one the scale will move to its appropriate place because I'm still concerned about the calories. I can't gauge how I'm doing with them if I'm bloated! I did have my muscle and body fat measured, so I can go back next month and see if there's any difference. Good news is, I went to my doctors, and I officially weigh 15 pounds less than I did at 23!!!

I'm about half way through stage one. This week is tough though, because my schedule got changed around, so I'm only going to be able to do one workout, or do two back to back days....I'm thinking I should just do an all around lifting day, and then continue with the actual schedule next week. Can anyone weigh in on schedule fluctuations and how they did/did not affect your progress? Logically, I know one week is probably not going to kill me, but I just hate not being on-point with something like a structured lifting program.

josiereside1 wrote: »

Can someone help me with figuring out the workouts?? I am so confused regarding workouts 1, 2, 3, 4 and workouts A and B... Wanting to start tomorrow. I know what exercises I am to do, Squat, pushup, seated row, step up and prone jacknife but not sure how I do the sets, I believe I do 4 sets, although a workout log I printed from werkit.com has 5 sets... Please help!!

Have you managed to figure out the workouts?

Yay!

I wish I had better advice but it was pretty much just a matter of practice. I fell off a number of times but by the end it was much easier. Then you don't really do it in the other stages. I should try it again one of these days just for fun.

Everything about NROL4W gets easier, mysticlizard, with practice! I promise!

Thank you Beeps. Today I did do better. My form wasn't great but I stayed on the ball so that was an improvement. I feel good!

Hey guys - I'd love to keep this thread going as I have just started Stage 1 this week (for the 3rd time - life and being old got in the way! lol) I read here ALOT and it encourages me when everyone posts. I'm 46 years old, overweight and ready to do this for once and all. The first time I started Stage 1, I think I made it about 3 1/2 weeks before I had something happen to my lower back but I could really tell a difference in my clothes and overall health. I want to feel that again!

I've calculated my correct calories, upped my protein and started my workout. I already feel better and less bloated. For the life of me I don't know why I stop exercising once I start - it feels good and I have so much energy when I'm active. So hopefully this time will stick.

As for Stage 1 - I started yesterday and am going to focus on my form this week more than the weights. For me, I think if I can end up doing a real push-up, I will fall over from shock lol. I've never been able to do one correctly.

I hope everyone will post updates and stories. I know I can't be the only one reading here and finding encouragement.

Are there any others out there just starting Stage 1? Would love to hear from everyone.

I did workout B today and focused more on my form than weights. My weights are pretty low right now but I've been out of the game for awhile. I'm going to start increasing next week.

I did substitute planks for the swiss ball crunches (after reading the info on the facebook site) and man are those tough!!