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Stage 1 Results
My best results were in the area of strength gains. Here's my stats as far as that goes. Squat Starting Weight - Bar Ending Weight - 135 pounds Push-ups Starting - 45 degree push-ups - Unable to complete all reps Ending - 30 degree push-ups - Completing all reps and focusing on good form Seated Row Starting - 50 pounds…
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Started Stage 1 WorkOut 5A
I started workout 5 A yesterday. I could feel the difference b/t this workout level and the previous levels. It's like even though you are doing lower reps and only increasing the sets by 1 set, the workout intensity increased. Yesterday, instead of increasing my weights, I used about 5-10lbs less than my heaviest days,…
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maggiewang.com NROFL4W diet calculator
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs I just tried this and this is what I got: Fat Loss (-300 calories/day) Calories No workout 1268.869091 Active workout 1530.347273 Strenuous work and workout 1791.825455 So I should only eat 1268 cals on days I don't work out…
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Panic at the scale
Is it normal to gain weight in the early stages?? I'm trying not to freak out. LOL I'm 9 workouts into Stage 1 and absolutely loving the workouts. It's been nice to get off the treadmill and feel like I'm really doing something with my body. My issue is that I'm a bit of a scale addict and weigh myself daily. I'm seeing…
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Is there a recipes thread already?
I am about halfway through Stage 1 and loving this program. BUT, one of the biggest challenges for me has been the nutritional balancing act that I have to do each day in order to meet my goals. So I was thinking, could we possibly create a Recipes topic and pin it to the discussion board? When I started at the beginning…
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Active Workout or Strenuous Workout??
I was just having another look through the book and I originally chose strenuous workout (multiply by 1.8) but I just wanted to confirm that and make sure I shouldn't be using 1.6. I am 5'3 and 134 pounds and I have calculated that on workout days, I should be eating 1727 calories and 2220 on lifting days. is that right? I…
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Day 1, Stage 1... did I do ok?!
Hello ladies! First of all, thanks for this amazingly inspirational group, I've had NROL4W for a couple of years now (ahem...) and finally decided to start the programme today, having read all your stories and words of encouragement. I don't think my gym has a squat rack so I used dumbells for the squats - has anyone else…
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Maybe daft questions from a newbie!
Hi all, I've just ordered the book and I'm waiting for it to come from the US. I've got two questions so far......maybe you kind people can help? 1. I've got a gym membership that has a good free weights section as well as a weights machines section (if you know what i mean?). Where would I do these exercises, free weights…
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Just started.....Day 1 is in the books!!!
Well I just started yesterday. Took me awhile to get things situated and to figure out the workout sheets but I got it down now. Started my squats with 65 lbs and that seemed ok.....did hurt my shoulders a bit even with the bar pad but I shall live. Didn't have a bench for the step ups so I had to improvise with my picnic…
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New & confused!
Hi! I'm new to NROL4W & I'm so confused on the workouts. This is what I'm getting out of it: A1, B1, A2 & B2: 2 sets 15 reps each A3, B3, A4, B4: 2 sets 12 reps each A5, B5, A6, B6: 3 sets 10 reps each A7, B7, A8, B8: 3 sets 8 reps each So I'd be doing 4 workouts a day, with 2 sets of specific reps, alternating between…
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Just finishing stage 1 - with pics!
I am going on vacation for memorial day weekend, and wanted to complete Stage 1 before I left. I'm getting ready to head out and do my last workout now! I might try to squeeze in a bonus set before I leave, but if I don't, I'll do it when I get back before I start Stage 2. I feel SO much stronger! I still have a lot of fat…
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Whats better, 2 back to back or only 2 in a week? or...
I only have access to the gym on days that I work. I am taking fridays off this summer. So My choices are only do 2 workouts a week, Monday and Wed, if I follow the "must have 48 hours rest between workouts" rule, or I do a workout only 24 hours after a previous workout. ie Monday Wednesday, Thursday... I have ZERO…
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Personal MFP Settings
Hi, I am new to NROL4W and MFP so forgive me if this question has been asked before. I went into my settings and entered the calories for my resting day but don't see an option to enter the calories for my lifting days. Is there a way to do this and if not, how do you ladies track for workout and not workout days through…
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Brand New to NROL4W - How do I....?
get started?! I just finished reading the book and am about to start stage 1 BUT I'm terrified. I'm intimidated by the gym (I took me about a month of going regularly to get comfortable using the weight machines like the leg press, leg extensions, etc...). I'm intimidated by the people at the gym and even worse I'm…
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Brand New Stage one
I have read the book but have no idea what Im reading please help me. I have no idea on what to do for the work outs. It say Day 1 work oout A Suqats but they show alot of different squats what do I do?????????? Feeling overwhelmed!!!!!!!!!!!!!!!!
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Stage 1 results
Hello everyone! Here are my results: Workout A Squat: 17.5lbs (in each hand) -30 lbs Push-ups: no real improvement Seated row: 20lbs in each hand - 75lbs on machine Step-ups: 17.5lbs in each hand - 32.5 lbs Prone jacknife: 8-20 Workout B Deadlift: 40lbs - 115 lbs Dumbbell shoulder press: 8lbs in each hand - 22.5lbs in each…
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Smith Machine
I'm just starting out with NROLFW though I am no stranger to lifting... We have a Smith Machine for squats at our local gym. I am assuming I should use a squat rack and not rely on the Smith machine for squats as you use more supporting muscles outside of the Smith Machine? Thanks in advance :)
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Have to Share New PRs
After doing NROL for a little more than a year, and really spending some time reading up on good lifting form this week, I set 2 new PRs today! I squatted 145 and deadlifted 175 (3 pounds more than my body weight). NROL really does work if you stick with it! My new goals are to squat my body weight and DL 205.
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How would you time this transition to stage 3?
I'm in stage 2 right now, planning to wrap it up on Thursday, 5/23. I'm going on vacation on Saturday, 6/1 - 6/5. We'll be at a pretty nice hotel with a good fitness center, so I know I can get in some workouts, but there will also be time spent at the pool with drinks in hand. I'm planning to not do NROL4W, but some other…
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My experience with NROLFW
Definitely learning to ignore the scale entirely since starting to lift! It's gone up and down and has been so wacky - but my clothes are fitting better and I could visually see a difference quickly. Don't get discouraged if you're new to lifting and you see a little gain or no loss in the beginning - just focus on getting…
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New lifting friends
Hey everyone I'm looking for lifting buddies. I'm 3/4 of the way through stage 1 and am really enjoying it so if you too are looking for some support and to share hints and tips etc then please feel free to add me as a friend :happy:
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Forget the scale - my Stage 1 Results (pics)
I've been lurking on MFP for a few years, making maybe 4 posts in that time. Today is the day I finally have real progress to share! On Saturday I finished the last scheduled workout of Stage 1, and I feel fantastic! I am doing AMRAP tonight, not necessarily for the workout (technically, this is my “rest” week), but…
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A word on personal information
Ladies, Please remember that this is a public group and is therefore accessible by anyone in the internet (not just mfp). I've just gone through a thread and edited it to delete email addresses. It is advisable that any personal contact information be communicated via personal message. While the majority of people you come…
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Stage 2 B Questions
So, I started stage 2 this week and have a few questions. 1. Wide Grip Deadlift from Box - Is it really necessary to do this from a box/step? Can I not just do a wide grip deadlift from the deadlift stand/apparatus? 2. Dumb bell Prone Cuban Snatch - Great Odin's Raven!!! This was ridiculously hard!!! I consider myself to…
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recovery week ?!
When u get to the recovery week are you supposed to do any exercising? I'm still trying to lose weight but i don't want to do anything that's going to cause me to have a epic fail and set me back ... As of right now, I'm in a"maintenance" week calorie wise, i also try to do at least 1 hour if cardio in Tuesdays and…
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Question about deadlifts
I posted this in the general fitness forum earlier today: "I'm newer to lifting and workout at home. I've been dead lifting between 75-90 pounds for the last 3-4 months. I just can not seem to ever get past 90, some times I have to back off back down to 75 or 80 pounds. Whenever I try to increase the weight I seem to hurt…
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I'm doing NROLAbs now...
And I think it's a great workout, granted I'm only 4 workouts in, but these workouts are kicking my butt, that's for sure. I did find the book a bit more confusing than Women as far as following the layout of the workouts, but it isn't anything too difficult. Just wanted to throw that out there for anyone contemplating Abs…
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totally intimidated and feeling pathetic
so, i went to the gym, did my warm up, circled around the weights like an idiot for a few minutes, and then just went home. it was soooooo crowded and i felt really intimidated. i have really been enjoying the workouts thus far and i was pretty excited to go, and i've been making improvements. i don't know why, i just all…
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Still need to lose weight while lifting
Since I'm new to the program I have some questions for the veteran's out there. Since reading all the posts about lifting and seeing amazing results, I decided to stop my cardio routine and ordered NROF4W. I have finished 2 workouts (I will do 3 weekly) and I also play baseball, soccer and hockey each once a week. My…
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how often do you add more weight
Do you add more weight to your barbell or dumb bells every workout. Like on my squats on Saturday I did 40lbs today I added 5lbs is that good. But on some of the dumb bell moves I am having a hard time adding like for shoulder press I can barely get thru with 10bls on each plus the weight of the little bar do I wait to add…