I plan on starting tomorrow! I just bought all of my weights and stability ball today, so I will be doing the program at home. Here are my measurements in inches.

Weight: 117
Neck: 11.5
Bust line: 36.5 (but I'm nursing a 5.5 month old)
Below bust: 29
Right forearm: 9
Left forearm: 8.75
Natural Waist: 26
@ Belly Button: 29
Hips: 36
Right Thigh: 21
Left Thigh: 20.5
Right Calf: 13
Left Calf: 13

I'm excited to lose some of this excess body fat and gain some kickin' muscles!

I'll be starting in the middle of the month (I go to nationals on Friday for just over a week) but I'll be starting on the 18th (when my gym membership kicks back in) I'll be getting measurements on the 16th as well.

Glad to see all of you on the program! I'm in week 3, but will likely repeat the last week twice before moving to Stage 2.

I'll take my measurements and post them in a day or two.
I meant to do it today,but totally forgot to do it!

I'd like it if others would also post their height and age. When I see "117 lbs.", I'm thinking, "oh my gawd that's SKINNY", but maybe you are only 5'0"....so, it kind of helps me with my mental image(s).

(If you are shy about your age, fine, don't post it - but I think it's okay to post height.)

I'm 33 years old and 5'6". 117 might sound skinny, but I swear there's a lot of flab. I'm not really trying to lose any more weight, but I am trying to lose fat and gain muscle! :happy:

Start Stats:

Age 35
Height 5'5"
Weight 173
Chest 44
Waist 39
Hips 43
Thigh 25
Arm 14
Neck 13.5

I'd like to lose about 40 pounds, but my weight doesn't matter as much as my bodyfat does, so I'm hoping NROLFW helps with my body composition as much as it sounds like it will.

I started my first workout yesterday.. Didn't take my measurements but will tonight... But I have taken my before pics....


Age: 27
Height: 5'5
Weight: 166.6

Here are my stats:

Weight Update: 165.4

Waist:31
Hips:41 1/2
Left Thigh: 26 1/2
Right Thigh: 26 1/2
Left Bicep: 12 1/2
Right Bicep: 12 1/2

Jenn, the work-outs in Stage 1 ARE short. I like this. (I am doing the full 60 secs of rest.) If you read through the other "Stage" threads, though, you will see the work-outs get to between 90-120 minutes in Stage 5!!

I am doing cardio on my non-weight-lifting days. My lift days are M/W/F. On T/Th, I do HIIT for 20 minutes. On Saturday, it's my long (steady-state) cardio day - 75 minutes. Sunday is a rest day (so far) - but I might put a yoga DVD on that day because I really think I could use the stretching.

Also, I'm doing 12 minutes of HIIT at the end of every weight-lifting training, just to try and capture that "extra burn".

I have zero (good) results to post, as to whether or not this is "working", but it also hasn't been long enough, in my opinion, to count!

I think nutrition plan is VERY important, so I am paying laser-beam attention to what I put in my mouth, too!

Sounds like a good plan, JennC. Plus, I find the cardio in-between weight-training days is REALLY good for getting blood pumping (and helping to relieve sore muscles)!

I haven't been NOT sore in 2 straight weeks. Actually, even when I was using weight machines in November and December, I was sore....but not like I am with this program.

armaretta, I must say that I agree with the "thought" of reducing the reps in Stage 1. I came to NROL4W from the BFL program - which is WAY fewer reps....so, moving back to 12- and even 10- reps FELT counter-intuitive. However, I decided to take the opportunity to work on my form, so I am doing what the program of NROL4W calls for. Having said that, I jumped in at Workout A3 and Workout B3 in Stage 1...I just couldn't stomach 15- reps! So, let me know what you decide - I'll support you either way.

(I did read through Stage 2, again, today, and was VERY pleased to see LOW REPS are back in focus!)

I am eating maintenance. Sometimes it's actually hard to eat all of my exercise calories back, but I am trying to do this, as well. I'm not stepping on the scale until Feb., so I have no news to report on this piece of the program.

Welcome and glad you found the NROL4W group!!

Completed week 1, still weighing the whole "how many calories". I've done like most of you. Set MFP to 1500 calories. But have not went over that on workout days. Today however, I went over, and actually got all the protein that I am to eat. I've been stressing over the stupid scale, I know, I know. But it's hard, it has been my comfort since last June and now it's creeping the wrong direction. UGH. I know be patient. Yes !

I'm also working out at home, so I'm using a pull up bar on my door frame for the wide grip lat. pull downs. I use a chair and try to pull myself up using as much body weight as I can. I don't know if this is really going to work, but I was DEFINITELY sore the next day.

I upped my calories to 1500 (up from 1200), but I still have a hard time fitting in my calories. I eat when I'm hungry and I try to eat every 2-3 hours, but I can't find enough healthy foods to hit my calorie goals. Any suggestions (other than binging on chocolate and chips)?

Jennifer, I also wonder if the breastfeeding throws off the numbers. Not that you'd stop breastfeeding for this!!! Ha! But maybe that could be considered more "exercise" instead of substracting from your overall calories per day. That way you'd be closer to your goal of 1500. Does NRoL address this? I know the dude likes to talk about periods more than I would have anticipated, so perhaps....