Anyone else having a hard time meeting the suggested calories? I was eating at about 1300-500 gross and was pretty satisfied. I'm having a hard hitting my suggested minimum of 1700 calories net.

I have a lot of questions, I'm sorry!

Isopure Zero - Wow, lots of protein! How does it taste? I'm drinking ON 100% Whey Chocolate from Costco, and it's not bad, but less than half that protein.

It's basically just 2 shakes (they just call it one serving). It actually tastes really good BUT it has completely NOT agreed with my stomach! And I have NEVER ever had an issue with anything I've ever consumed so this is surprising. Of course I bought the huge tub of the stuff but I'm going to try and space the serving out (1 in the morning, one at night) to see if this helps.



Squats - In the book, it instructs to step away from the squat rack. The rack I found at my gym is fixed, so there is no moving away. Is this not as good? Also, the bar was only 15 lbs, not 45. If I find a non-fixed rack, someone earlier in the thread said that the squat rack is to help if you go too heavy and can't go up, you can put it on the rack. Do you walk backwards to do that, or stick closer if you're unsure?

I didn't see where it said step away from the squat rack (the treadmill, yes)? You HAVE to use a squat rack if you're lifing -- even getting the olympic bar behind your head without one is awkward. You're talking about a Smith Machine. If all else fails, you can do a goblet squat (youtube it).

For the seated row, I couldn't find anything that looked like the picture. I found bars that could attach to something, but nothing to attach them to. There is an overhead row machine (it's above instead of between your feet, and I think the seat is higher?), so I used that, but I don't think it's the same motion. There are also row machines with the seat that moves back and forth - is that what I'm supposed to use, or a better option than the overhead one?

No to both the above. The seated row is done from piece of cable equipment. You'll fasten the handle bar to a ring attached to the weight and sit on a bench attached to the piece of equipment. If your gym doesn't have one, 1. it sucks! and 2. do a bent over row with dumbbells.

Push-ups hurt my wrists - is that a strength thing that will improve if I push through it, or something I should be careful about and try to prevent?

Are you elevated or doing real pushups?

Prone jack-knife - Seemed really easy. Is a bigger ball harder than a smaller ball?

They get harder. Just do more reps till you can't do them anymore.

Weight - when I use dumbbells, do I log per hand weight or total weight? When I use a barbell, do I include the weight of the bar, or only the plates?

It's YOUR log, so log in a way that will confuse you the least. I log per hand for dumbbells. Always include the barbell weight.


I'm enrolled in a class for a couple more months at my gym, but really want to add more lifting in now. I'm really confused about what category of exercise my current stuff falls under. On "Cardio Night" we work out on the treadmills, but the emphasis is on incline resistance intervals rather than speed or endurance and we mix in a lot of squats, lunges, and core work (plank, swiss ball stuff) without additional weight. On our "Weight Night" we use free motion weight machines to do a variety of presses and curls and I try to push the weight I use. We also do more core stuff on those nights. Then on Saturdays, more cardio, and LOTS of squats, lunges, wall sits and core exercises. Each class is an hour long.

What I'm thinking is something like this:

Sunday pm - NROL, by the book
Monday - Rest
Tuesday - NROL (maybe I could do 1 less set if I get too fatigued?) & 60 Minutes "Cardio Night"
Wednesday - Rest or Yoga/stretching option
Thursday - 60 Minutes "Weight Night"
Friday - Rest
Saturday am - 60 minutes Gym Class

Does this look like a reasonable exercise load?

I don't know about that 60 minute gym class before your NROL on Sunday. You can see how you feel, but I personally would cut it out for sure. The one on Thursday should be okay since you're basically replacing your 3rd NROL workout of the week with it.

Hi everyone, I have just bought NROLFW and am hoping to finish reading this weekend and start on Monday! Am so excited!

I used to do more weights before i had the kids which seems like a lifetime ago but am feeling reasonably happy about going in and tackling the exercises…but im really nervous about the calories, according to the book I should be eating around 1900 for maintenance so 1600cals a day for weight loss on my non workout days and then upping that on the days I lift? Has anyone else gained weight while doing this programme…I currently eat about 1340 on the days I don’t exercise and even on that im just maintaining my weight at the moment? Can anyone give me some reassurance that im not going to blow up like a balloon if I add in all the extra cals??