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What next
I am currently on stage 5 of Nrolfw and are loving the results and program but am wondering what to do next? I love the heavy lifting like dead lifts and rows and squats. What did others do? Have looked at getting Nrol4abs or supercharged but not sure which one. Am looking more at strength and body fat % rather than the…
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Adjusting Calories once in stage 2?
Does anyone adjust their calories (The Scooby Method) when switching from stage 1 to stage 2? I'm imagining since the workouts them selves seem longer ( and now I will be in the gym longer - Plus HIIT) does anyone re-eval your calories?
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Meals
Do you follow the meal plan? Or just the calories and make sure you get the protein? Did anyone do the program at a calorie reduction? Did anyone not follow the meal plan and have good results? If so what did you follow?
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Can I do the NROL4W at home?
Or does it have to be in a gym only? I have access to both, but planet fitness isn't big on lifting. They have tons of machines so I was wondering if I will be able to do this! Thanks!
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Step up step height
Hi - quick Q - I'm sure this is in a thread somewhere but I can't find it. Is it better to do a lower (not low but lower) step and have heavier weights for the step ups, or a higher step even if I can't up the weights as much? Thanks!
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protein powders and stuff.......
so, you know how in the book they talk about the necessity of having a protein shake after each workout? well,i can't justify spending an extra $40 (nzd) every week or 2 on the stuff. i'm thinking i might just have a hard boiled egg, because eggs are way cheaper and i usually have a bunch in the fridge already prepared. is…
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Issues with Lunges and Deadlifts
Hi - I am halfway through Part 1, and I am having problems with deadlifts and lunges. For deadlifts - it's not the weight, it's the pulling on my low back. I bend my knees when I lift, I squat as best I can, and no matter what I feel a tight constant pull on my low back, and it's scary because I do have back issues (or…
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Front Squat Push Press (Stages 2 & 4)
I'm finishing Stage 2 tomorrow, so it'll be a few weeks before I have to decide, but has anyone who's done Stage 2 (or 4) skipped the FSPP's, and do back squats & dumbbell shoulder press instead? I stayed with FSPP for all of stage 2, and it was only in workout A4 that I thought I might be finally getting the hang of it,…
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New to NROLFW... so excited!
Hi, I am Courtney and I am finally starting this program after month of it collecting dust. (shame on me) I will be working out at home, and will have to modify a few workouts I think since I won't have a row machine and other cable equipment. I would love some friends who are actively doing this program! Those who are…
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Progress Pics after Stage 1
I posted yesterday telling my results from Stage 1 - but I wanted to also share my progress pictures. Check out my blog: http://losingatlosing.blogspot.com/2013/03/after-nrol4w-stage-1-part-2.html
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home squat rack - anyone have this one?
http://www.fitnessfactoryoutlet.com/store/Powerline-Squat-Rack-PSS60X.html
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Returning to NROL4W after being sick
Hi everyone. I previously started New Rules in January and I completed all of Stage 1 and the first two workouts in Stage 2. I was on a roll, keeping routine, seeing changes, and loving it! Then, after starting Stage 2 I was sick and it turned out that I had mono. While I felt okay, my doctor was very serious about not…
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The 4 Week Fitness Foundation Program
Hey guys, I just wanted to point out an *awesome* program that I recently used and saw great results with... I started with her 18 weeks of free weekly challenges before I got her Fitness Foundation program - and I saw some awesome results just from that. I thought it deserved recognition and I wanted to help her get it…
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prone jackknifes are no problem, how to challenge it?
Hi everybody, I just started to do NROL4W and "accidently" did 2x15 prone jackknifes in A1, instead of 2x8. It was hard, but I could finish it. So far it's great, but I want to challenge myself, therefore the question: what can I do to increase intensity? Do it with only one leg? I'm looking forward to your ideas! Thanks!
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Stage 1 - help please!
:blushing: Ladies I have my book for this but hve absolutely no idea where to start. I cannot make sense of the workouts. Am I missing the obvious page that says which exercises to do when? I have my photocopies of the blank training log, and am looking at the chart for Stage 1 Workout A and Workout B, but where it says…
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Saying hey!
I am new to MFP, but not NROLFW. I am half way through stage 1 right now. About to bust out workout A 5 on Monday. I started this program with the hopes of doing it 3 days a week at the local gym, but I started at the same time as my husband left for deployment so I have been lucky to maintain twice a week. Despite that…
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Problem with TDEE using fitbit
Hello! According to NROL4W even on my sedentary days I should be eating 1896 calories for weight loss, and 2188 on workout days. I use a fitbit, and so even though I added the extra 292 calories for my workout, I've eating 1804 calories and its telling me I'm over. I know I didn't walk as much as I normally do (it's Sunday…
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My Stage 1 Results
Hi all - Just about to start Stage 2 and wanted to share my Stage 1 results. Haven't had a chance to take my "after" picture yet so I'll post that later (though I'm tempted to wait till the end of the program to see the biggest difference... for those of you who don't know me - my profile pic is from 2009 at my sister's…
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BLUF, please!
hey all! i just ordered the book, and plan to read it cover to cover when i get it. in short, i have been working out for years, and im no stranger to lifting or cardio- just looking for some structure and a change that has proved effective. im in shape, workout wise- i lift (heavy, as of recently), run, swim, play sports,…
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Who workouts at home?
I'm doing this program at home. And I was wondering how many of you are as well. Would like to chit chat with you and maybe we can support and modify together. I'm starting week 2 of stage 1 on Monday.
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When you track progress
Just a quick question. Like everyone else here, I like to keep tabs on how I'm progressing in my strength gains. For the exercises that include a bar, such as squats and deadlift, do you count the weight of your bar when you keep track of how much your lifting. For ex. - on squats I started out with bar. Now I'm at 70…
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Stupidly Confused - Stage 1
I have read and re-read the book. I have looked at different logs. I have read and re-read the "stage 1 help" post here. For the past 1.5 hours I have been clicking between all three resources and STILL can't effin figure this schedule out! :mad: I understand the letter/number combo means alternating and I understand that…
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Measurements/ weight/ body fat% - NOT happy :-(
Ok, so just started stage 3. I am doing this program having switched my workouts from 90% cardio and probably undereating for a few years. My weight was low (50kg), BMI lowish (18.5) but fitness level was great. Recognised I was too thin, decided to a) eat more and b) do some lifting. Hence this program. So here I am, 3…
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new rules for lifting for women Questions
Do you all do this at home or do you go to the gym. Can it be done at home. I really want to start this program.
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1 week in- thoughts
Im only on day 4 (did the first workout of both A and B) . The workouts are definitely hard if I push myself (which I did). I have been lifting heavier for the past few months prior to NROL4W- so I'm used to heavier weights, but 15 reps is a lot more than the 8-10 i was getting used to, so I had to lower the weight…
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Scared I really hurt my back
I did workout 3 Stage 7 yesterday morning. 4 sets of 15-20 reps, I think it was the barbell Romanian deadlifts that did it. I think it was a combo of using almost the same weight as I did in previous stages but on the 6-8 rep exercises, and the fact that it was so many reps, I probably should have lowered the weight for…
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Realistically - this is mostly water right?
I'm eating about 2000 calories on workout days, which has been every day this week until today since I also run. I JUST started lifting Monday - so M/W/F lifting and T/Th run. I checked my measurements today - just for fun because I "felt" different. I'm down 3.5 inches! neck -0.25 boobs -0.75 chest (just under boobs) -1…
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Can't increase weights?
I have been doing NROL4W for a few weeks now.... I have made some good progress, but now I seem to be running into a wall with my dumbell lifts. Today was workout 5, so should have been 3 sets of 10. Last 2 timesI had done 10 pounds in each arm. So today I bumped to 12.5. As soon as I lifted my arms, I knew I was in…
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day 1 done, rest of life to go!
hi everyone! my name is joni, and i have just done the first day of nrol4w. i'm doing it at home, but between me and my neighbour we have pretty much everything i need- i hope. my dumbbells are the ones that you add weights to, so it's going to take some planning to have them at the right weights for the different…
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S1WA
I completed S1WA this morning. I am a runner (I do half and full marathons) and I sweated (is that the past tense of sweat? haha) almost as much as I do when I run 3 miles. It's going to be interesting keeping up with running while I do NWoL4W. I plan lifting M/W/F and running T/Th/Su. I may have to cut back to two days of…