HI! I've seen comments about this book, and finally bought it yesterday. I just searched MFP because I was worried I was too fat to do this (I'm 166lbs). I've lost 20lbs since Jan. with a 1500 cal diet (130g carbs, 150g protein and I forget the rest). I knew I needed to preserve muscle but didn't want to go extreme on reducing my carbs. I lift weights 3-4 times a week and do at least 30 min of cardio 3-4 times a week too. I used to be very fit and muscular in my 20s and I'd like to get back to that. The book seems very closely in line with what I've always believed, but have struggled to follow for the past 10 years thanks to ignoring myself in favor of my 3 beautiful kids. So, I'm reading the book this weekend and starting the program on Monday!

Guess I should introduce myself. My real name is Kassandra. I'm married to a workalchoic , can't spell to save my life, and am the mother of a darling little boy who is pretty sure he's the boss. He's 3 so I"ll let him keep his delusion a little longer. I'm usually the joking one in the family. I put little substance on grammer as long as you can tell an attempt was made. Run on sentences are my speciality :bigsmile: I use to be very active and spent a couple years recurperating from an injury and it's taken me 9 years to smack myself and get back to it. I've only lifted once when I took a class a decade ago so it's like learning to ride all over again. I'm looking forward to seeing the results in 6 months.

I've been in this group for awhile, and thought I should say hello! I am almost done with Stage 1, just two more workouts, and then by early next week I'll be starting Stage 2!! I've really enjoyed the deadlifts and squats, so I'm hoping that the new stages will be just as fun. I don't have a lot to lose (I'd like to lose 10 pounds), but if I can just be stronger and fitter, I'd be pretty happy with just that!

HI! I'm Jennifer and I am planning on starting this TONIGHT! I am so frustrated with my body right now and I know that something needs to change, so this is my plan.

Mon - NROL4W
Tues - walk/run with the dog
Wed - 90 mins of kickboxing/mauy thai
Thurs - NROL4W
Fri - just a normal active day
Sat/Sun - yard work & family fun

I think I have the first stage understood and hopefully my gym has the equipment that I will need to complete it all. (I belong to a MMA gym and they don't have tons of equipment, but I am pretty sure they have what I will need...or else I can get it and bring it myself.) I am assuming it is also just trial/error on how much weight to start out with. Wish me luck!

Hi,

I bought the book a while back but hadn't got as far as putting it into practice - classic procrastination.... now I have actually LOOKED at the workouts and seen that they are not too complicated I'm ready to go.
I am planning on starting at home first (dive weights can come in handy) before entering the gym as I have no idea how to use the equipment and would like to get some sort of form sorted first.
My weekly schedule may have to be a bit flexible however due to other things fitting around it. may look like this:

Monday - NROL4W
Tuesday - Tai Chi
Wednesday - Yoga followed by NROL4W
Thursday - climbing
Friday - free
Saturday/Sunday - often diving off the coast somewhere.

My aim is to do 2 workouts a week, the climbing counts as a third, but I may find I am doing too many consecutive days so have to shift things around a bit depending on what my weekend is like. I'm not much of a cardio fan but I don't mind the odd warm up in between.

My goal is to lose around 20lbs, fit into smaller clothes and have a better figure, plus anything that makes me stronger is going to make lifting dive kit (cylinders for deadlifts methinks?) and climbing easier.

Hello guys! I am Nini and I am 27 years old. I have done about 6 workouts in Stage 1, I thought I was getting ready for Stage 2, but realized I didn't read my instructions very carefully! So I am going to do Stage 1 again after the next two workouts. I feeling very good with the program. Still having a hard time wrapping my mind around eating more. It tells me I should eat approx 1900 on non days and 2100 on workout days. I have been trying to eat at least 100 grams of protein a day. I'm not so good about making sure im at 30/30/40, but I at least try to keep protein around 30. I was doing a cutting calories diet and got down to 123 but I was "skinny fat" and I didn't think I looked very good. I really want some upper body strength and muscle definition. Right now I weighed 130 at the gym, which is more than I'd like, but I don't know what to do. So far I really am enjoying this exercise program! Please feel free to add me as a friend! I am certainly interested in learning more about the program and reading how everybody else is progressing.

Hi ladies! My name is Theo, finally got the book and plan to start and stick to it, because I slacked way off in March so hopefully strength training will get me back on track ^_^

I'm 21, 5'8" and floating around 170 pounds right now. I eat between 1600 and 1700 on non-workout days, and eat back some of my calories when I do work out, depending on how hungry I am.

Hi, My name's Karen, and I love the Boston Red Sox. I'm an attorney and full-time WOHM. Here are some of my stats, and a condensed summary of my last 10 years or so from a weight/fitness perspective.

Age: 39
Height: 5'5"
Highest Weight: 204 (July 2010)
Current Weight: 192
Cholesterol (2009): 170
Cholesterol (2012): 202
Body Fat % (3/19/12): 35.8
Waist: 40"

I've been married 14 years, with 2 daughters, ages 8 & 4. The last time I went to a gym was before either of them was born. In 2001, I lost 50 lb. to go from 182 to 130'ish and maintained for a year before I got pregnant. I weighed 160 when my 1st daughter was born, and 145 shortly after, but then GAINED weight while nursing right back up to 160.

I lost 10 lb. eventually before I got pregnant with my 2nd daughter, who was born in '07, and Iweighed 176 when I delivered her. She weighed 7 lb., 11 oz., but two days later when I got home from the hospital, I'd only lost 4 lb. and weighed 172. I can't explain that, but it pissed me off. I didn't gain weight nursing though, and eventually got back to around 160.

In 2009, my husband lost his job, and simultaneously, my dept. of 9 people (6 attorneys & 3 support staff) was reduced to 2 attorneys (me and one other), which was incredibly stressful, and I ate to cope with that stress. I ate myself all the way from 155 (I had also lost about 5 lb. after a surgery in April 2009) to 204 in July 2010.

By December 2010, I'd lost 20 lb., but then my father was diagnosed with lung cancer, and again, I turned to food to manage stress, and saw my 20 lb. loss erode to about 8 lb. during the months he was ill and the months after he died (pretty much all of 2011).

In February 2012, I had a physical, and learned my own cholesterol had gone from 171 in '09 to 202 now, and my Dr. recommended exercise to lower it, so I joined the gym. I mainly do 1 hour 4-5x/week now using mainly the treadmill, elliptical & rowing machine, but on the advice of some members here, I decided to buy this book last week. I'm going to try to finish reading it this week, and start the workouts next week.

I'm a little scared, but I'm glad to have found this group, and hope to join the ranks of your successes.

Hi! My name is Shanna and I am starting NROL4W today!! I am sooo excited!

My current stats are:

wt: 149
Ht: 5'7"
Non workout Calories: 2000
Workout day calories: 2300
BF%: 24.9
Neck: 13.5
Chest: 37
Waist: 29.5(at belly button)
Hips: 37
RThigh: 23.5
RArm: 11.5

I can not wait to see what changes are made in Stage 1!

Hi all - the book has just arrived here and I'm planning to read it during the next week or so. I have been inspired to do so by all the enthusiasm here! I'm Sheila, a teacher of English Lit - wife for almost 25years-mother of two and foster mother of many more. I began this 'getting fitter' plan with diet and swimming - have moved onto including walkinig and eliptical training. This looks like an interesting adventure into the unknown for me. I'd happily friend anyone thinking about starting the new rules.

Hello all!

I just recently joined this group after lurking for awhile. I am HORRIBLE at keeping up with the boards so I don't post a lot. If they could figure out how to let me jump directly to my post and only read what came after, maybe I would be better... but I digress...

My name is Jennifer (or Jen). I am 34 years old, 6'2" and currently weigh 208. I have lost 21 lbs on MFP since Jan 9th but the last couple of weeks I increased my calories after doing reading in NROL4W and other sources. The math made sense to me so I made the leap. But it has stalled the scale from moving for the last 2 1/2 weeks. UGH. My goal weight is somewhere between 170-180. I have never done a lot of lifting so I don't know what the scale will look like with a truly lean body mass. If I am toned, tight, and don't jiggle when I walk, frankly I don't care WHAT the scale says!

So, when I bought the NROL4W book, I had already committed to a 30 Day Shred challenge for April so I am in the middle of doing that. Which worked out well, because it has given me time to read the book, make a pretty spreadsheet to manage the workout and all around get excited about it. I plan on starting this program at the end of the month or the very first of May. I work full time and go to law school at night and I have finals that first week of May so my exact days are not set yet.

So what I am hoping for is to make a few new friends who are near the beginning of this program, but who are committed. I will lurk around the boards and post from time to time but mostly I use MFP to track and learn. Thanks in advance for accepting me with welcoming arms. If something I have said here interests you and you want to chat more, message me directly because I almost guarantee I won't see the response on the boards... Good luck everyone!

Hello, I'm Lauren and I am a 32 yo mother of a 4 year old. I work 3/4 and am in nursing school. I started this program a few weeks ago because my pants weren't fitting me anymore and I had the option to buy new clothes or start working out again. Currently I am almost at the end of stage 1. I worked out and lifted weights for a long time, but have gotten out of the habit with the partying stage in my 20's and motherhood more recently.

Hey everyone! I have the book in my possession, have gone through some of it and plan to start soon! I am a 41-year-old Mom of 2 (15 and 13) and have been working out with a trainer for about 3.5 years. I have lost almost 50 lbs. but it's been a yo-yo 3.5 years! I am looking forward to starting the workouts in the book and getting to know y'all here! I am from Alberta, CANADA! So glad there is a group for this book! Yay!

Hello All! I just got my copy of the book yesterday and am starting Stage 1 on Sunday.

I've been working out for years and using MFP every single day since Feb 2010. I lost a total of 52 lbs in a year but have gained about 5 back in the past 6 months. I need something new to inspire me, that's why I'm starting NWOLFW on Sunday, which just happens to be my 48th birthday!

My workout routine for the past several months has been 35 minutes walking on the treadmill, then alternating between a Kettlebell workout and an upper-body routine, following both with some core work & stretching. I'm still going to start off with some cardio but may cut it down to 25 or 30 minutes and see how it goes. I still plan on doing cardio on at least 2 of the "off" days, even if it's just riding my bike.

What is everyone else doing for cardio, anything?

Hi, Getabean!

Is it possible to schedule an appointment with a trainer for a time convenient for you? In the alternative, check out YouTube for instructional videos for the different exercises. When I started the program, my gym didn't have the box/step I needed, but when I asked them to provide one, they happily did. Maybe yours will do the same.

Even if the trainers aren't as knowledgeable as you'd like, have one of them with you when you train, even if for safety's sake only. Don't be anxious, but stay excited! Once you get started, you'll wonder why you felt intimidated! Enjoy yourself, have fun! It's a learning process and you'll be rockin' this program in no time!:bigsmile: