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weight gains since lifting
I started NROLFW around the end of May, and I have noticed when I weigh myself once a week my weight always goes up then goes down (more than it went up the week before). I think this is great! I'm just wondering if anyone else is noticing this?? I hope this pic works... There are weeks before I realized this, that I…
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Starting Today... But have a schedule question!
Hi All, I have done p90x and insanity. I have been circuit training for I don't know how long. Ready for a change. Hello NROL4W. I'm nervous that it won't deliver results as nothing ever seems to work for me... but I'm giving it a go! Question.. I read the book quite awhile back. Please remind me... Is phase one 8 weeks…
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Just starting....
And I'm sure it's been all talked about here before on how to start... but everytime i open the book to follow the program I get all confused. can some one break down stage one for me? Like on my 1st day I did one of each of the excersizes in stage1 A and 2 days later 1 did one of each of the excersizes in stage 1B. All…
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Lifting and Knee Issues
I am thinking about possibly starting NROLW but have a question. I have extremely bad knees and lunges and squats are just not possible (physically handicapped). Is this something I would still be able to successfully do or not? Thanks,
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Stage 5 results with pics
Hi there! On Saturday I woke up, weighed, cursed, took measurements, moved on. Today I took pictures and did the first workout of Stage 6. It's also exactly 73 days till my wedding (the impetus of this exercise thing that is very much on my mind these days). The tl;dr of this – since starting this program I’ve lost 2.2…
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Outfitting a Small Home Gym for NROL4W
Two questions: I have been lifting for several weeks and I just started NROL4W this week (I'm so sore! LOL) My husband and I came into a little bit of unexpected money and we were thinking that investing in our health and fitness would be a very good thing to do. I was hoping to get some ideas for outfitting a home gym. We…
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Brand new, nervous and need support!
Hi everyone! I am new here. I have the book and just started reading it. I belong to a gym and am going to have to venture into the weights area at some point. May as well start now. Any tips, advice, suggestions, etc would be appreciated!
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Starting over?
I started NROLFW fairly recently and, although I find it difficult and am still on lighter weights, really enjoy the program. I had planned to do it twice a week with additional strength training from a personal trainer once a week or so. The only problem I've been having with NROLFW is that my gym is often very busy and I…
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Lack of support from friends and family?
I'm almost at the end of stage 2 of NROLFW so I've been doing this for nearly 3 months. I'm just starting to tell my friends and family about this but the reactions I've had so far weren't exactly positive. They looked at me like it was really weird and kept questioning me about why I was doing it and what was wrong with…
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Eeek, am I really starting?
So I have the book. I see the logic. I feel the lifting vibe.. I want this. Then I have my gym induction. My form is bad. Dead lifts feel deadly (just the bar), apparently my strong legs don't make up for my weak chest :-( PT needs to help with most free weights. :-( Can I do this? I start next week and feel less confident…
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No box for stage 2 exercises -- alternatives??
Hey all, working out at Planet Fitness has its drawbacks. For one, no barbell. Easy enough, I'm using dumbbells for stage one and things have been fine. But two weeks away from stage 2, and I realize that they don't have any boxes for the two exercises that call for one -- wide grip deadlift from box, and the reverse lunge…
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Squats with Smith Machine
I am about 3 weeks into stage 1, up 5 pounds (THIS is terribly frustrating!) but seeing consistent gains in the weight i can lift, and some changes in my stomach and upper arms. The only option at my gym is the Smith Machine for squats. I have read mixed reviews of this equipment. I would like to see what people in this…
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Grip, Forearm, and Lattisimus Strength
Hi All - I'm on my second round of NROL4W. I stopped at the end of Stage 5 last time due to time constraints, and now I am nearly finished with Stage 3. Honestly, I am not happy with the strength gains that I am seeing so far. My deadlifts, lat pull downs, and lunges (all types) are being limited by my grip strength - even…
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Anyone need the book?
Hiya, Am selling my copy on ebay at the moment so if anyone is interested, send me a message and I can give the link. black coffee :-)
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Calorie Calculater
My biggest problem with completing my food diaries on here is that I try to make as much of my food as possible. I just never know if I am selecting the right item, etc. Finally, I found a link that lets me put in my recipe and gives me the amount of calories and nutrients it provides. I figured I would share it if anyone…
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Do you log your NROLFW workouts in MFP? If so, how?
Hi all, I did a search for this and couldn't find exactly what I was looking for. I use a fitbit for my walking, and love it -seems pretty accurate and it puts my TDEE at almost exactly the same as my calculations. But of course it does not calculate any calorie burn for lifting types of exercises. Do any of you log your…
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Finally entered the weight room!
So after finishing stage 1 of NROLFW I realised that I'd have to join the gym if I wanted to be able to do the program properly and lift heavier. But that meant entering that terrifying weight room with big scary men in it who I thought would stare at me and judge my every move. My gym's weight room is downstairs and I was…
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Rest Weeks Between Stages.
Hi, Probably this question has already been asked and answered so I apologize if this is a repetition. I was wondering if the rest week between the stages is supposed to be a completely off-week or its only an off-week for lifting? Can I run/ HIIT / hike /do Jillian Michaels DVDs etc during this week or take complete rest…
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I'll show you mine.....home workout area that is!
I am so excited. Yesterday I set up my new weight area for NROLFW. It took me most of the day, so I just did a short run through. Today will be my first workout. But I had to share and show you a pic. The reason I chose this set up is that the bench and rack are separate so I can move the bench out of the way for squats.…
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About to start this week and have a few questions
I'm starting NROLFW this week, likely on Friday, and have a few questions for people who are doing this program or have completed it: 1. I noticed in Stage 1, there are push ups included within the workout. I have never been able to do a push up (as embarrassing as that is to admit) and it is something I hope to improve as…
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What do you do on your off days?
Following the basic MWF plan, I will have Tues., Thurs., Sat., & Sun. off. Before I begin each MWF session, I plan to work on my running, and continue running every weekday and take Sat. & Sun. off, maybe just do some yoga. I'm wondering if I want &/or should do other workouts on Tues. & Thurs., as well. I am thinking…
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creative ideas for adapting workouts?
Hi everybody, I have just started NROL4W, but the slight obstacle I have is lack of access to a gym. I have dumbells (adjustable up to 50kgs), and a swiss ball, but do not have the money (nor space in my appartment) to buy a barbel or bench. I have always used my coffee table as a bench or step for previous workouts (it is…
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Post Workout Food/Snacks/Shake
Hi all, I am about to start my NROLFW journey and I'm curious as to what people eat, drink, chew after their workouts? I know the book says protein shakes are the way to go, but a Facebook forum has a post from one of the authors (I think) saying that it is now not so important as fresh research has come out about the…
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alternative to the deadlift
Hello! So, I'm halfway through stage one. Before I started, I had thrown out my low back twice in the space of 2 months. I've been seeing a chiropractor and he says that I have a disc that is unhappy and slightly squashed (not herniated yet THANKFULLY!). He said it's great that I'm lifting weights but suggested that I…
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How many times to repeat?
I think this was talked about a while ago, but I can't find it. I apologize. He says you can do the exercises three times instead of two, especially for the first stage. (Like you do A, B, A, B, A, B, THEN increase your weight and do different reps, instead of just A, B, A, B,). Is this just the first stage? Has anyone…
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Am I doing my calorie goal correctly according to NROLFW?
So, I'm just making sure I'm doing this correctly (I'm probably not haha) I'm 24 and 177 so I followed what the book said and got 2075.64 for my non workout days. So do I just set my calorie goal as that number?
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Following the Eating Plan.
I'm a vegetarian and think I'm going to find it hard to follow the eating plan and to get all the protein I need. Has anyone seen results without eating all that protein? And is it absolutely necessary to drink the protein shakes, the whey protein. I really don't like eating so much processed/artificial stuff. Thanks for…
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Almost done with Stage 1, gaining inches
My next workout will be the last workout of stage 1. So far I LOVE lifting, it makes me feel great, energetic, and just all-around good! I think I am seeing some changes in my body, too, like less cellulite and just more smoothness. But my problem is...I haven't lost any inches, in fact I've grown a wee bit and my clothes…
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Freaking Out Over Calories
Hello! I am a first-time poster. I’m sure I’m breaking some kind of etiquette for creating a new thread, but I appreciate your patience with me! I am a 31 year old female, 5’0”. I started MFP on 8/3/11 at 193 lbs. I ate 1200 calories per day (with the exception of Saturday which I use as a carte blanche cheat day) and did…
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Omg I did it!!!!
Have been doing the programme for about three weeks now and have finally got to a point where the girly weights in the womens section of the gym just aren't heavy enough, and really needed to start squating in the main gym. Absolutey terrified, but just decided to go for it and headed over to set up. There were far more…
