-
Switching the Order of the Stages?
Has anyone done the stages in a different order? It took me a while but I am finally finishing up Stage 1. I haven't joined a gym yet but want to keep pushing on - Stage 3 seems to be more dumbbell exercises that would be easier for me to do in my apartment gym and then hopefully in the next few weeks I can look into a…
-
Recovery time
How many of you are taking the allotted recovery time between sets? 105 sec is sooo long!!! I do take recovery but after abut 60 secs I'm ready to go!!
-
Calorie and protein needs for 5'6" female
Hi, I am currently on my fourth week of Stage 1. I am currently about 150 lbs. and 5'6''. for the last couple years I was eating a strict 1200-1400 calories per day diet. However, after fairly steady weight loss, my body plateaued about 1 year ago. I then decided that I would like to "tone-up" and work on more muscle…
-
Starting out monday!
Hey guys, i am starting this program on Monday! Looking forward to building some muscle. Anyone got any advice or tips to help me? Thanks!!
-
Stage 1 Results (and Questions)
Hello!! I did it! I completed Stage 1 (and will seriously miss it!) I'm looking ahead to the rest of the Stages and they seem really hard...though I guess Stage 1 looked crazy when I first put my eyes on it. Anyway, I've greatly enjoyed myself. Have lifted consistently Monday, Wednesday and Friday and seen strength gains…
-
Weak Knee (Just one!) and Step Ups
I did Stage 1 A on Wednesday and I was curious if anyone had any ideas or recommendations for what to do with step ups and/or alternatives for people with really weak knees (or just one weak knee). To give you background: my left knee has a tilted patella and almost no cartilage left. Because of this I seem to have an…
-
Stage on complete - results
Hi guys I have completed stage one - Whoop, and wanted to share my stats. I loved it and while I'm not sure about all the lunges in stage 2 I'm giving it my all. I also did it at home so some of these are the modified versions. Oh and I ate 1600-1800 cal a day sometimes more :blushing: Weight - 145.5 >>>>>> 145.5 no…
-
Starting today!
Hi all! I will be starting the new rules program today and I'm extremely excited! I'm 5'10" and around 165. I wear a size 12L. When I started MFP I weighed almost 190 pounds and was a size 14L. Since then I have counted calories and completed the C25K program. Running has become a new favorite hobby of mine. I feel really…
-
Compliment from Trainer at Gym
Today I was doing my stage 3-a-4 workout. A trainer was working with clients as I was doing my lifting. As I was changing in the locker room she came up to me and said my workout looked great. She said she was impressed with the different lifts and the plyometrics. She said I was "owning" the lifts. Made me feel great…
-
Program Adaptation? Discouraged by Time & Gym Limitations
Hi All, I'm just about to complete Stage 1. I have been using my office complex gym during my 30 minute lunch breaks to knock out my workouts. I've been seeing good results and really love the program. I am feeling a bit discouraged, though, as ladies ahead of me in the program have shared (on this forum) that the future…
-
I made some recipes in the book!
I don't mind cooking but I hate meal planning. I never know what to make. I would eat the same thing every week if I could, but my husband likes trying new things (and he loves cooking even more.) We have been running out of ideas but I remembered there were a ton of recipes in the book, so we tried some, and they have all…
-
AMRAP
Which sadist invented these?! :-D Just did the AMRAP Workout A from Stage 1 and it was a killer! Mind you, I did find that I got bored with all the squats so was obviously a bit low on my starting weight as I managed 100 before stopping! In contrast I struggled with the press ups but then again I've always struggled with…
-
Post Day 1 Question
So yesterday was Day 1 for me. I have done all of these exercises before so I knew about what weight I should start at to challenge myself but to also be able to complete the reps. The whole thing only took me about 20 minutes which I think is normal, but I expected to be sore today and I'm not. So, even though I was…
-
some thoughts as i near the end of NROL4W stage 1
1- its a good program. i like the structure 2- i wish the beginning didnt start with only 2 sets of each. i understand why they built it that way, but for someone who was already lifting, it seemed too short. however, i was drenched in sweat after every workout- so i know each one was damn good 3- for those of you just…
-
No more stage 1
I finished stage 1 last night. I've been really pleased with the results. I started as a complete novice where the biggest weight I'd used was a 5lb dumbbell. I had no visible muscle tone in my upper body at all. So, results A Squats - sw body weight, fw 20kg (44lb) Push up - sw 60 deg, fw 30 deg Bent over row (no cable…
-
First day!
Yesterday was my first day and I loved it! I felt strong doing it and felt I did it without a struggle. However, I am feeling I today! I kust wanted to say I am done lurking here and part of the gang. Whoo!
-
Front squat push press and static lunge vs. split squat
I did the first workout in Stage 2 today. Definitely more challenging! Two questions: 1. My wrists killed on the front squat push press. I had to move down to the smaller barbells because my wrists were killing. Is there a specific wrist technique that can help with that? My right wrist is still pretty sore over an hour…
-
Totally lost on calories!
OK, so I was reading the "Am I eating enough?" thread and now I'm more confused than ever. I want to lose weight on this program, but I guess I should start with the maintenance calories like the book suggests. But, when I use the calculator it gives me this calorie breakdown. Maintenance No workout - 2088 Active - 2366…
-
ressitance based or weight based
I'm looking into buying a home gym and I'm wondering if I should go resistance based or weight based? Opinions please :)
-
"Newbie gains" and progression
This is probably somewhere else. but I didn't know what to search for exactly. I have a question about how much/how often you upped your weights. I am JUST starting this program (3 workouts in). But on Monday when I started (first time in the weight room ever.) I squatted 65 lbs and The last 2 reps were tough. I was pretty…
-
Taking a week off mid-stage?
Hi, I'm near the end of stage 1 (supposed to start my first 8 rep workout today) and I'm sick as a dog. my lungs are full of mucus and rattle, I could barely drag myself to work this morning, I worked out on Friday when I was first getting sick and I was significantly weaker than normal... If I take a week off do you think…
-
gloves yes/no?
In your opinions, should i buy gloves to complete this program? I just bought the book and haven't finished reading it. If it is addressed in the book just tell me and I'll read on.
-
new rules of lifting for women do you follow the diet
SO those of you doing new rules of lifting for women do you follow those recipes in the book. Or do you just use it as guide.
-
UK Friends wanted with open diarys :0)
Hi, Title speaks for it's self really. Im a third of the way into the book NROLFW. I have already started lifting just to get me started while I finish the book. I try to eat clean where I can too. Im 5'6 starting weight was 230lb, now at 204lb, I was doing Zumba and step, along with swimming. But I also want to get into…
-
how do you record you heavy lifting on MFP
How do you record it I am not seeing all the moves listed on here or do you not even bother?
-
Book suggested calories seem WAY too high!
My stats: 28 years old 6'1" 270 lbs BMI: 35.6 I did the calculations listed in the book and came out with RMR of 1678, calories for non lifting days: 2517 and lifting days 2852. Is it just me or does that sound like an awful lot? I started on MFP with a goal of a pound a week lost, which had me eating 2300. I didn't lose…
-
Surprised myself!
I usually use the Smith machine to do squats. My husband was with me at the gym so I asked him to spot me as I tried to use the squat rack for the first time. I did 135lbs no problem. Woot! My legs aren't sore today and I think I could have done more weight - the last few reps were hard but not a struggle. Progress! I…
-
How important is it to stick to the cardio part of the plan?
I want pizza tomorrow. I've been getting my pizza fix lately by eating a slice of my kids' cheese pizza, but tomorrow I want to order my favorite spinach, ricotta, garlic and tomato white pizza. I've pre-logged my day, and if I get in 315 extra calories, I can do it. Tomorrow is supposed to be a non-lifting day, so I was…
-
Maintenance or Deficit?
Hi all! I am almost a month in to NROL4W, and so far I've had good results. I've lost nearly four total inches, one of which was from my waist. I've also steadily been increasing my weights during each workout and am getting stronger. Plus, I feel good! So far, I've been eating at maintenance, precisely as suggested in the…
-
Help
So I have started doing this program this week. I have upped my calories considerably and eating the 40-40-30 which they say to do. I weighed myself today I was at 179, I was 175 at the beginning of the week. I was just wondering if anyone noticed this when they first started? I am not panicking just yet.. lol