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I need the squat rack!!
Hey everyone!! I'm at workout 13 of 16 in stage 1, woohoo! Anyway, I've been fairly good about doing the workouts in order, but this has been bugging me lol... sometimes when the gym gets crowded, the only 2 squat racks are already taken! And I "need" to start off with my squats or deadlifts! What do you ladies do in this…
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Got my book yesterday!
I just got my book yesterday afternoon and in between feeding the kids dinner, grocery shopping, and exercising I was able to get through half the book. I love it!! Can't wait to start stage 1!!!
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Additional special workouts?
Hi Ladies. I just started Stage 1 this week and have planned the stage to do 3 workouts a week. I realized I've run into a problem though. If I continue at 3 workouts a week, and do the 2 specialized workouts immediately afterwards, my rest week ends up being the week BEFORE we go on our annual camping trip (1 week long).…
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New here! Please help!
Ok, so here's my story. My name is Lisa and I'm 42 years old. I weighed 196lbs 2 years ago and lost 70lbs to 126lbs on Medifast. I got lazy and put 30lbs back on. I liked medifast but hated feeling starved. I want to lose the 30lbs but I want to be able to eat and build some serious muscle while losing fat. I worked out my…
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one day....
Okay. I am totally putting off all of my grading right now and creeping around these forums like a crazy person. Sorry for all the chuckles posts. Butttt. I was looking at my book for stage two (which is still a few weeks away, but like I said, procrastination at its best). and I googled front squat push press. and this is…
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newbie
hi , i am new to this group. how do i start this program since there is no scheduled workout plan here? what exactly is this plan?
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Question about nutrition
1I just got the book and I am stoked to get started! I've spent the last hours reading up to the recipe section but I am a little concerned because they stress using the meal plan along with the exercise regimen however it is no where near clean (slim fast?! yikes) or very pescetarian friendly(lots and lots of meats not…
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Protein powder recipes
Looking for some ideas on recipes for protein powder. Thought we could all share some of our experiments! My favorite so far has been a chocolate milkshake. 2 scoops of vanilla ice cream, half cup of skim milk, one scoop of chocolate whey powder. Occasionally, I'll add a banana or a touch of peanut butter. Probably not the…
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Ideal macros for fat burn???
Hey there, Just wondering what other ladies had their macros set at who are having good luck with fat burning. I had my set 40C30P30F but recently changed them to 35C35P30F. I am eating between 1700-1900 calories per day BTW.
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Stage 1 Results (+Pics)
Stage 1 is finished! My strength gains were pretty good. Squat: + 25 pounds Pushup: -15 degree incline Seated Row: +12.5 pounds Step-up: (I switched benches so this isn't really comparable) +10 pounds Deadlift: +60 pounds Dumbell Shoulder Press +10 pounds Wide-grip lat pulldown: +17.5 pounds Lunge: +10 pounds I lost an…
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seated row
Hi all, I am wondering about the seated row move. I finished workout A5? (started the 10 rep part) of stage one yesterday. I can always feel this move in my lower back. But my question is which clip thing do you use? I like to use the short bar or the double rope thing but all the videos show that weird triangle…
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Off days
Hello all! Just started Nrol4W, did my second stage A workout yesterday, and I had a few questions I'm hoping someone can answer/lend their opinion on. I was thinking of doing the 30DS on my off days (which would turn it more into a 60 day shred I guess), but I'm afraid that might 'be too much, any thoughts? Right now my…
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Is NRol4 W significantly different from NRol?
I ask because my husband just got New Rules on his Kindle, and I've started reading it as well. I had NRol4 W on my wish list, and am wondering if it's still worth buying, or have I got most/all the information I need in the original version?
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How to log dumbbells? HELP! :)
So when you log how much weight you did for an exercise....do you list the dumbbells as a total for both, or the single weight? For example, if I'm holding one in each hand, and they are each 10 lbs? How do you count that?
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Fell During Squats!!
So during my last A workout of Stage 1, I was doing back squats - with the same weight I'd used the week before. As I'm squatting I thought to myself, "I should try to deepen this squat." Next thing I know my butt's on the floor and the Olympic bar and weights roll into the back of my neck! I got up and decreased weight to…
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Big weight loss with Nrol4W?
I've read a lot of the messages here and I've read the book. I just started with the workouts. My question is whether anyone has lost a large amount of weight by eating with a calorie deficit and using the Nrol4W workouts? This may sound like a stupid question (and it may be), but I have read many messages that say, "I…
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Stage 1- completed
I finished the stage in 5 1/2 weeks- lifting 3x a week, and combining the A&B AMRAP into one final (a$$ kicking) workout. i only lost 3ish lbs, and the after pics i took didnt show much of a difference- i only saw a slight change in my back. however, i know 5.5 weeks isnt long enough to see a lot fo physical changes, so…
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Weight selection in stage 2?
I am just finishing stage 1 and had some pretty significant weight increases throughout the stage. Now that I am going back up to 15 reps, what is the best method for determining what weight you should select? I think I started way too low in stage 1 and probably wasted 2-3 workouts trying to get to the right level. Is…
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AMRAP question
Sunday will be the last workout of workout B in phase 1 (yay!). for the AMRAP- do i do AMRAP A and B in the same session (which would be tuesday)- or do i split them up. splitting them up would seem like a crazy short workout if thats all im doing (aside from the warmup). and i do all of the exercises in each workout as…
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Order of doing weights Help please
Hi I have just started new rules of lifting for women. I am only on stage 1 second workout (b). My question is, I do my workout out probably the busiest time in the gym due to work and home commitments. What I wanted to know is it important that I do the weights in exactly the order it says on the workout, including doing…
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Myprotein - Reviews? Good/Bad?
Anyone ever order from this site? I'm thinking of ordering whey protein. I'm having a real issue with getting enough protein in. Good? Bad? Also, how has it worked for you?
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Need ideas on how to log this!
Hi lifters! So I am trying to stay very committed to logging EVERYTHING. However, lunch is often a problem because the attorneys in my firm go out to eat - and not to chains that have nutritional information online. Today, we went to an Italian place. I got the "breadless boat" which is basically breadless meatballs,…
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anyone else think the jackknife exercise is weird?
i just did day 1 yesterday, my husband helped me make sure my form and positioning and everything was correct. everything went really well, but we had a hard time with the last exercise, the jackknife one. it seemed very awkward and difficult to even do one. how does the woman in the picture get her butt up in the air like…
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How many calories do you eat?
After reading the book, I realized I needed to be eating more. It's crazy how it's so tough to get your mind wrapped around it after we've been told over and over to eat less. I've recently upped my calories and also started paying way more attention to my macros. How many calories do you typically eat while on NROL4W? I…
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How to higher intake healthily?
Hey everyone! I'm finding it really hard to come up with ideas to come up to even a minimum of 1500 calories and my aim is really 1800 on rest days with up to 2100 on workout days. My issue is that the only thing I can ever think of it nuts to boost up my calories, but they always throw off my macros (esp my fat). Any…
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In Between Workout Days
I have just started NROL4W, I am only on day 1 of workout B, and I am motivated to complete my program. My question is should I put in cardio on my off days? I want to include 2 days per week of cardio. Is it an over kill?
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Finishing up NROLFW, what next?
I have a couple more weeks of NROLFW left, then I will need to decide on my next program! I have heard of NROL for Life, NROL for ABS (which I own) and NROL Supercharged. What would you recommend moving on to?
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Lost a couple pounds!
I know there is always discussion about whether you can lose weight on NROLFW. I quit weighing myself so I wouldn't get wigged out if I gained but today I stepped on the scale. ( drum roll........) I am halfway through stage 3. I lost 2 1/2pounds since March. Not a huge loss but a loss is a loss. I've done great in inches.…
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Anyone considering doing Abs vs Supercharged?
I have both books, read Abs first, have just barely started Supercharged, and my rest week from finishing Women is over so I started Abs today, mainly just because I haven't even finished reading Supercharged. It seems like everyone goes right to Supercharged, just wondering if there's some down side to Abs that I don't…
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Brand new here with a question
Hi Everyone! I'm new to this group and have a question about the NROL4W. I plan to start the program next week. I am in fairly good shape (group fitness instructor). I teach 2 HIIT classes a week and 2 Yoga classes a week and weight lift on my own 2 days a week. I'm starting to wonder if this book is for beginners. I've…