I started last Friday, so I have done one of each workout and do my second workout A tomorrow. I feel a little sore, I could really feel it in my arms and shoulders from the shoulder press. I'm excited to see how my squats and step ups will go tomorrow!

Welcome to the group! Congrats on getting started. To stay on track, I find it really helpful to plan my workout schedule on Friday of the week before. By then I already know how my work week is shaping up. I put my workouts on my work calendar so no one schedules meeting over them. Then I tell my boyfriend my schedule, so he doesn't try and make plans over top (I have to remind him daily, he's a guy after all). Then finally, I put reminders in my phone. I treat the calendar like it's god, whatever is on it, I do that. If it says I have to workout at 5:30 a.m., then I get up and workout at 5:30. The calendar doesn't make excuses so neither will I!

I'm on my second week. First week was brutal due to soreness. I'm finally getting over it and now am just slight sore after a workout. I am really enjoying myself so far,

ecrogers - I started low too, and on some only did BW. You will get there!

Glad to see other newbies. I am reading the book now. I've been going to the gym 3x week for about 10 months. I due mostly cardio and add a few weight machines here and there. I've never lifted weights, but have always wanted to know how to and what to do. I'm exciited to begin, but also intimidated. I am really reading the stage 1 workout and reviewing the exercises so I know how to do them once I get to the gym. I may start tomorrow or wait and begin Monday. I'm thinking I will try them at home first (practice). :-)

I'm sure I will be checking back and looking for answers. I'm so glad there were links to other sites, downloaded, workout logs, etc. Very helpful.

I started JUST like you - totally intimidated and reviewing the exercises about a million times - and quite a few reasons why "today wasn't just quite the right day." (not saying you're making excuses... I was!) And then.... I just did it. Got started. I did Workout A-1 in my "home gym" (aka the garage)... and it wasn't too bad. Workout B seemed a bit better suited to the weight room... so I squared my shoulders, marched on down to my gym at a "less popular" time slot and got to work. Getting over the intimidation really is the hardest part! (Not really looking forward to doing Prone Jackknives in the gym though... LOL!) I think part of the problem for me was getting it into my head that I DESERVE TO BE IN THE WEIGHT ROOM TOO. Still at "low weight" today... but I was a bit braver and went up a bit from what I thought I could do... Feeling "wobbly" now and not really looking forward to tomorrow... but kinda am looking forward to tomorrow too!

LOVING this program!!

I can't quite bring myself to stay in the free weight area. I am obese and doing this. I just can't deal with it. Fortunately the staff told me it's okay to borrow one of the bars and bring it back when I'm done, so I take one and disappear to the other side of the gym.
How did you guys work out your maintenance cals? I've gained 10oz (not a lot I know) this week and it's driving me crazy.
It's water weight or something right?
I'm going to confess this now, I have an ED and eating to maintenance is really hard. I want to be fit not thin which is why I started this. Seeing even a 10 oz gain is just driving me insane.

I was already eating at maintenance for a couple of months before beginning this and I've been struggling with my appetite the last couple of weeks (I'm starting week 5 of stage 1 today). I know this means I need to increase a little more but I've been resisting it too, it feels like slipping into bad habits. I think the one good thing I have done for myself is to avoid the scale. I've not gotten on the scale since October. I take measurements and judge by my clothes. Even with increasing my calories through November to now, my clothes still fit, my measurements haven't changed. I'm learning to trust what I see and feel and not what the scale says.

Thanks! Sometimes it's a little scary not knowing what I weigh but most of the time I feel much happier for it.

Has anyone else felt really hungry - like extreme hunger??!

I ate over 2100 calories today- all good stuff & I'm maintaining anyway but even for me that's alot of food!

Starving! All the time!!! I'm being pretty religious with eating at least 5 times a day... actually - it's more like 7-8!! LOL. I eat something healthy whenever I get hungry - cottage cheese and veggies, high protein yogurt (greek)... I love that this is a "diet" where I can EAT!!!

I went from 1200 calorie diet to 1900 - 2200 and I am SO much happier and more patient with my kids!!! I am a WAY better Mom when I am not starving myself!! It was hard to get over that mental block of eating more - but I went with it with the intention of seeing out the first Phase at the above calorie levels and readjusting if necessary. I've been on the program now 1 week - and I've lost 3 lbs! From eating MORE! (Wow - has it really only been a week? Feels like longer in a really, really good way!)

*Disclaimer - Calculations ahead!!*
Also - I am not using any protein powders. I took a course on Nutrition for Athletes (or just people who are working out) a while ago - and the instructor told us that the maximum protein a body can digest and utilize is 1.7 x Lean Mass (in kg). Since the "healthy" woman has 25-32% body fat - that means for a 60 kg woman (130 lbs roughly & assuming 30% body fat) - the maximum amount of protein you can digest is about 72 g. (60 kg x 0.7x1.7=71.4) Easily achievable with a regular diet and not adding any powders!!

PS - same nutritionist told me that Chocolate milk had the perfect combo of protein/sugar for replenishment after a workout! YIPPPPEEEEE!!!!!!! 1 cup of that after my weight session!!! SO LOVING THIS PROGRAM!!!

I guess "digest" was the wrong word... utilize would be better. Your body uses protein to build muscle - yes... but after your "protein stores" are replenished any excess protein is excreted or stored as fat. (I'm not an expert on this... so that's my best guess based on some readings and this course I took) According to the nutritionist that taught me the course, the body can only "store" 1.7x Lean Mass (in kg) daily of protein.

It's definitely frustrating to know what is right when there is SO much conflicting information out there... I think you just have to try stuff and see what works for you. I've been doing paleo (sort of) while on NROL4W and (though it's only been a week) that seems to be working for me... time will tell I guess!

I don't like the idea of adding "supplements" to my diet - I am more interested in just eating "natural" food! So I like the idea that I don't have to protein load because honestly - eating 150-165 g of protein "naturally" is tricky! Needing only 75 g is much easier!

For my body fat calculation I used an online calculator (based on measurements). Trust me... not something I'd recommend. It was disheartening... but hey - I'm only in Stage 1... And as your body fat decreases your protein needs will increase.... (not a whole lot... but some).

*Disclaimer - Calculations ahead!!*
Also - I am not using any protein powders. I took a course on Nutrition for Athletes (or just people who are working out) a while ago - and the instructor told us that the maximum protein a body can digest and utilize is 1.7 x Lean Mass (in kg). Since the "healthy" woman has 25-32% body fat - that means for a 60 kg woman (130 lbs roughly & assuming 30% body fat) - the maximum amount of protein you can digest is about 72 g. (60 kg x 0.7x1.7=71.4) Easily achievable with a regular diet and not adding any powders!!

PS - same nutritionist told me that Chocolate milk had the perfect combo of protein/sugar for replenishment after a workout! YIPPPPEEEEE!!!!!!! 1 cup of that after my weight session!!! SO LOVING THIS PROGRAM!!!

I love chocolate milk but my husband always nicks it whenever I buy it I end up having to hide it!

The book recommends 40/30/30 ratio - so 30% protein which means I am meant to eat over 100g a day. What do you mean by not being able to digest it?

I don't know what my bodyfat is, I am too scared to find out incase I am disappointed. The bodyfat scales at the gym said I was 27% last year but then I lost about another 20lb after that. I remember being really disappointed that it was so high! I worry that all these bodyfat scales aren't accurate so would rather just go by the changes in my own body I guess.

Stick with the recommendations of the book. For weight loss and weight lifting, the requirement is closer to 2g/kg/day (not lean mass) to maintain a positive nitrogen balance and build muscle tissue. The 40/30/30 is appropriate.

Hi ladies. I started doing strength training classes about a year ago. I have the book but I love my classes. My favorite instructor will be out on maternity leave so I am considering doing NROL4W while she is out. I am just unsure about doing the weights by myself. Any suggestions?

thanks for the info.

I changed my macros this weekend and I'm already having trouble meeting the protein level, and I really don't want to get on the bars and shakes. I also don't eat red meat or cook meat in the house, so that's a problem too. My husband lives off protein bars because he just can't eat enough in one day to meet his needs (endurance athlete). Any suggestions?

Greek yogurt: 1/2 cup = 12 grams protein
Cottage cheese: 1/2 cup = 16 grams protein
Almonds: 10 almonds = 3 grams protein
Tofu: 1/2 cup = 20 grams (you can make some EXCELLENT "protein shakes" using tofu (just make sure you use the silky kind and not the harder kind)
Quinoa: 1/4 cup = 6 grams
Edamame (soy beans): 1/2 cup = 4 grams
Eggs: 1 large = 6 grams (I like to make an "omlette" with the "Simply Eggwhites, broccoli, spinach, and cheese" DELISH!!
Simply Egg Whites: 1/2 cup = 14 grams