NROLFW Questions

2shoes123
2shoes123 Posts: 204 Member
in Fitness and Exercise
I've been reading a lot of posts showing great success with NROLFW, but have two questions.... 1. Is it necessary to have a gym membership? I have dumbbells up to ranging up to 12#'s. 2. What does the diet look like that is recommended in the book?

Replies

  • HemsireJosie
    HemsireJosie Posts: 24 Member
    Hiya, I follow NROLFW and I've had good results with it, I was already around my target weight and bodyfat percentage before I started it so I began using it for the purpose of maintainence rather than weight loss however I feel I have got leaner
    on the program and my strength has definatly increased! I've just finished phase 3 and by the beginning of phase 2 I could do sets of 4 unassisted chin ups and sets of 10 push ups - I couldn't do one of each at the beginning of phase 1! :)

    The workouts could be done at home (variations in book) and cos they're full body you only need to do 3 a wk (minimum 1 day off inbetween) and on really busy weeks I reduce it to 2! You may need to purchase heavier weights as you progress through the plan as if by the end of phase 1 u can do 20reps of an exercise with your 12 pounders then you'll definatly need heavier weights when u come to phases that require 6 reps, etc - you need to challenge ur muscles to see results.

    The book comes with a formula you can use to calculate your maintainence kcal level, at 120lbs mine was calculated to be 1902 on rest days and 2140 on workout days which has worked out great - I never feel hungry. The author recommends that your protein intake be a minimum of 30% of your diet which I found hard to reach at first but Im just now getting used to it. There are some recipes to try (a whole chapters worth) and these help you to reach your daily targets.

    The main nutrition rules outlined in the book are:
    *Never skip breakfast ;
    *Always eat 5 meals/snacks a day;
    *Have a post workout whey protein shake on workout days AND
    *Take in more kcals on workout days vs non workout days,

    My one criticism of the book would be that I dont think the importance of clean eating is emphasised enough. The recipe suggestions use clean food items but I am grateful that I knew the importance of eating clean before I started playing around with my own ideas in the kitchen. To see really good results I think anyone who follows NROLFW should also eat clean, Tosca Renos website provides a link under resources to suggestions for your shopping list and I use this to guide my day to day diet with one cheat day at the weekend to sooth my cravings...

    Hope that helps!!! :)

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