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NROL4W Recording spreadsheet
Hi there, Thought I's share this speadsheet that I found which records your lifting progress. I have deleted all the weight/rep cells and I am slowly adding my own. https://docs.google.com/spreadsheet/...yUkQtTlE#gid=0 Hope you find it as useful as I have :0):smile:
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Who gained and who lost at stage 1?
So I recalculated my calories as per the book, 1488 on non workout days and 1786 on workout days. Finished 4th workout of stage 1 and have gained every day and the scales are now resting 6 pounds heavier this morning!!! Anyone experienced this? Or had a loss? My weight has plateaued like this since before Christmas and I…
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Weird muscle issue...
My son was in the hospital so I missed my workout for 2 weeks. I went back at it on Monday and just picked up where I left off. Now, two days later, I can still barely walk. Normal? My quads are on fire and going from sitting to standing is very painful. I ran yesterday thinking it may help work out the soreness but, alas…
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Can you do this program without a gym?
A friend asked me this question and I'm only on stage one so I thought I'd ask it here hoping to get replies from others who have been doing the program for a while. Thank you!
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My Stage 1 Results
Here are my results. I"m 33 yrs old and 5'6" My beginning weight was 174lb and my ending was 172lb. I think this might be in part due to my diet. I'm working hard to clean up my food intake. Also, I was eat TDEE-20% and I found it to be too much for much loss. I've lowered my intake and I'm going to see how that goes for…
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Question about using dumbbells and squat form
So I'm stuck using dumbbells for right now, most of the time. I started on Saturday, using two 30lb dumbbells. I found, while it seemed to be the right amount for my legs, I was struggling with keeping my shoulders back and my back flat. I could almost do it, but not quite all the way to 15. It seemed to be a little too…
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Has NROL4W affected your RUN?
Hi all, My running seems so much harder lately! I'm 3/4 of the way through stage 2 and my run yesterday was so hard.... my legs just feel like lead! I try to run once a week (8 - 10kms) and it seems to have become progressively harder. Anyone have any ideas/ tips/ reasons why this might be the case? Jo
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Middle of Stage 1 - Would like to add some New Rules friends
I'd love to have some MFP friends who are also doing New rules! To tell you a bit about myself, I go by the EM2WL philosophy (Eat more to weigh less). In other words, I choose to follow the book's recommendations of eating at a small deficit from my TDEE. In fact, for the first half of stage 1 I decided to eat at TDEE so…
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Not sure if this counts
So, I'm not sure this counts as "heavy" lifting, but I found a dumbbell only workout on muscle and strength.com. I only have dumbbells right now, no bench or anything, so I thought this would be good for me. I used 5 lb weights to start with, recommended by a friend who is an experienced lifter. I didn't think they were…
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Confused about NROL4W Workouts
Hello all you NROL4W peeps. Little problem. Unless I'm doing the workouts wrong or misreading the chart, Stage 1 workouts A and B are only taking me 20 minutes to complete. At the end of this, I don't necessarily feel like I've gotten a thorough workout and so far (I did my second workout to day lol i"m a newbie) I have…
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before/during/afters?
Hey ladies, I'm starting this week and I was hoping for some inspiration. Could people post their before/during/after pics? Especially if you started from a place where you wanted to lose! I'm starting out at 205. Thanks in advance!
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My Stage One Results
I just finished Stage One yesterday. I am so happy with the results. I can already see my body changing. Please view my blog for the details on inches and pounds lost: http://losingatlosing.blogspot.com/2013/03/nrol4w-stage-one-complete.html As far as strength gain, here's my improvements: Squats - From bodyweight to 105…
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Does anyone want to start with me next week??
As I mentioned in a previous post, I got half way through the NROL4W last year, but got bored and couldn't stick with it. However, I did like the results I was getting and have vowed to start from scratch next week. Would anyone like to do this with me??? Having someone at the same stage to remain accountable to sure would…
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new to this, have some questions...
So, I've read the book and want to get started on this, but I need a few things answered first... Stage one is supposed to be 6 weeks long, right? So, why then, does the log sheet only have labels for workouts 1-4? Am I looking at this wrong? I understand the alternating between A and B (A,B,A. B, A, B) , but I am not sure…
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End of stage 1!
I finished stage 1, 3 workouts/week! squat: 45 -> 70 push-up: 45 degree -> floor seated row: 25 -> 60 step-up: 30 -> 40 with 5 blocks (played around with dumbbells & barbell) deadlift: 20 -> 60 shoulder press: 15 ->20 lat pulldown: 50 -> 62.5 lunge: 15 -> 20 -1.5 lbs -3% body fat -1" waist +.5" arms neck, hips, thighs…
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Will this WORK? What Else? Im Shopping Today..
Hi ladies, I am so excited to learn about lifting... I am ready to take the challenge and make a difference in my life. Im not even remotely worried about the scale, I want a toned, strong body and I plan on dedicating all of this next year to working my a$$ off to get it. So... I have an old MAX By Weider home gym that I…
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food/intake ?
first off- im super excited to start the program. i think im already doing a lot of the right things (other than my occasional mega binging, which has to stop)- but my lifting, although pretty good, my workouts are not at all a regimented routine- and i need the structure (along with the kick in the butt to not go WAY off…
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Which type of deadlift to do?
I'm starting on Saturday and when looking at the exercise photos in the book, they have a different type of deadlift, where you bend your knees. Does it matter if I do the form that I'm more used to: straight back and knees, lowering the weight along the front of your legs? I'll be using dumbbells if that makes a…
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HELP! *master water drinkers*
I know, completely + utterly how important it is to drink water....I just can't seem to bring myself to do it, as often as I should. -some days I'll go without drinking a drop of anything, without noticing- How have you found success, mastering this craft? What have you noticed in your body, when you don't? Any + ALL…
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Am I too fluffy to start this program?
Hi all, So I'm sure this question has already been answered but I went back through the topics and couldn't find it anywhere... I've lost 63lbs with MFP since July, mostly with cardio and circuit training, and am looking for a weight training program to start toning and increasing my strength. I read the book over the…
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Step Ups and knees
When I was 12 I broke my right leg. The same injury now would have resulted in surgery but orthopedic surgery was just beginning to come to the masses then. My doc thought my leg would heal okay without it. I spent 6 weeks in a cast from mid thigh to toes and another 4 weeks in a cast that went from below my knee to toes.…
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New to this - sample nutrition advice?
Hiya I've ordered my copy of NROL4W and expecting it to arrive next week. Currently low-carbing which I enjoy, but I guess for this lifting plan to be effective I need to follow their nutrition advice too right? What sort of food do they have you eating for optimum lifting success? cheers Stripes
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Injured :-(
I pulled my groin :-( Ouch. So fed up. Was doing the reverse lunges with forward reach (stage 2). Its my own fault I suppose - I did not have a rest day between workout A and B. I intended to but when I got the the gym they'd cancelled my class I was going to do and I didn't want a wasted journey. Meh. Any hints on good…
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How much weight for each type of lift?
Hi, I ordered the book, but it hasn't arrived yet. I know I'm going to want to start as SOON as it gets here, I don't know if it includes good starter weights to try, but I don't want to look like an A-hole at the gym trying something, finding out its too heavy or too light a billion times. Info about me for suggestions:…
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19 day bicep evolution
I'm kicking myself for not taking the before picture on Day 1 of Stage 1.
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Protecting the back
I just started NROL4W and so far am loving it (love reading about it - the doing it may kill me!!) I and all my family have back issues. How do I know if I am doing deadlifts right or wrong? All my life I have heard "lift with your legs, not your back." Right now I'm not having trouble with it (only lifting a 40 pound…
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Weight gain
Hi all, I know this topic has been discussed before but can people just help me understand this in relation to ME? I've lost 25kg (approx 50lbs) since I had my youngest 5 years ago. I have increased fitness from zero, to working out 6 days a week, half marathons etc. I became a little underweight and have started NROLFW to…
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a few questions
I am starting my first workout tonight (so excited!) Per the book, my calorie calculations are as follows: 1666 on non-workout days & 1928 on workout days. 1. Should I update my calorie calculations throughout the program? If so, would I be doing this each time my weight changes or at the end of each stage? I assume my…
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Feeling lost and confused
I know this topic is mentioned over and over but I guess I just need it beat in my head again.I am going to start Stage one either today or tomorrow. I am struggling with completely following the program and not letting myself do intense cardio since I really want to lose the 10 lbs I gained the last few months. I am…
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How fast did you see results?
I'm really hoping to see results by the mid/end of April as that's when wedding season starts for me. To do this, I have to make sure my diet is clean which is HARD, and be consistent with my workouts. For those of you who have already started this program, how fast did it take you to see results and how much weight have…