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Searching for local NROL4W...
Hello all! I've been doing EM2WL for a while now, and just went primal/paleo since Jan 7th 2013. I need to get into weight training and the intense cardio, such as NROL4W, but feel a bit discouraged. Looking to find someone or more than one person that is near me to maybe communicate a little more. Workout together, or…
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Trouble sleeping now??
Hey there! I think this sounds crazy but since I started NROL4W last week I have not been able to sleep! I don't fall asleep quickly but also just I feel like I am up all night and am exhausted by morning from tossing and turning etc. It's like I doze for 30-45 minutes at a time but am dreaming so vividly during that time…
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NROL4W and additional cardio?
Just wondering what you gals do in terms of cardio to go with your lifting? I know in the book it says to do minimal cardio and to focus on just mainly lifting but I feel like I want to do so much more! Does anyone here do a considerable amount of both? Has this increased your results for weight loss and/or decreased your…
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Deadlifts, dumbbells, back probs?
Hey y'all! Started about 3 weeks ago and need some advice! My gym if you would believe seems to be lacking a barbell, so I've just been using dumbbells for the deadlifts. 1. Is that ok? Should I be doing something differently then what the book outlines? 2. I've been getting some sore back feelings, I believe from the…
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measurements question!
Hey guys, I started lifting weights about six weeks ago. Before that, I only did cardio. Since I've started lifting my weight has gone up about 1lb, my FFM has gone up and my BF% has gone down. I feel like I'm more "solid" if that makes sense, so all good signs... but, my measurements have gone up for the most part. My…
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Looking for link
I'm looking for a link to a web site that has the spread sheets for the different work outs for NWLFW. You have to be able to prove you've bought the book, then can run off the sheets. I've used it for stage 1 but can't remember where I found it.
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Stage 1 Lunge Question
Hello there! Just did my second workout in Stage 1 today. I had a question about lunges. I did them today with dumbbells but my grip gives out before my legs do. I was holding 30 lb dumbbells in each hand. Can the Smith Machine be used for lunges? (I guess it would have to be static lunges not alternating.) We don't have…
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Today's my Birthday and my 1st day of Stage 1
Today I turn 29 and today I start stage 1 of this program! Just took my measurements and 'before' photos this morning! Goals: 1. I am going to go into my 30s looking better (and in better shape) than I ever did (was) in my 20s. 2. I'm going to be able to wear the dress that I'm wearing in my profile picture again when I'm…
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Weight numbers
Hi everyone. When doing squats and deadlifts do you factor in the weight of the bar when accounting for numbers lifted or just the added weights excluding the bar? I see peoples numbers reaching 3 figures and and wondering if this includes the bar weight or not so not sure if i'm recording right weight. Any help/advice…
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Can I do this without a gym?
Hi all! Considering this, but a gym membership isn't in the cards right now. I tried to search for this question but didn't see anything definitive either way. Thank you!!
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calories? (NROLFW vs Scooby)
Hi All- I am trying to understand the difference in my calorie calculations between NROLFW and Scooby (http://scoobysworkshop.com/calorie-calculator/). I am 180lbs, 5'4, 37years old, 31% bf. NROLFW calories are: RMR= 1382 Non w/o= 1658 Workout= 1935 Scooby calories are: TDEE= 2416 Daily Calories= 1933 (20%- for fat loss).…
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Anyone use calipers to measure BF%?
I have more recently shifted my goals from being scale related to decreasing body fat percentage. However, I realized this morning, that I still weigh every morning and don't own calipers. I've used the online calculators, but would like to get more specific I think. Anyone use them, a recommendation on ones to buy or not…
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Sorry, another post.... results?
Just wondering if anyone can give me some timescales - from your own experiences. I don't have any weight to lose now, I am doing this program to get stronger and look ripped, lol. Has this happened for you? How long do you think is fair to expect to LOOK like I have built muscle?
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Deadlifts in Stage 1
My gym only has Smith Machines. No squat rack or barbells. They do have dumbbells. I have been reading that its not the best to do deadlifts on a smith machine. Is there a way to do this properly or with dumbbells?
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Before and After Pics
Hi there - New to the group and about to start the program. I've loved reading through all your threads - so thank you! Didn't see many threads with before and after pics and was wondering if anyone could post... would really appreciate the visual motivation! Thanks! also - any tips for newbie is always great!
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over 60?
Hi, I'm 2 weeks into the NROL4W program and I'm loving it. I'm thinking about giving my mom a copy of the book, but do you think the exercises are appropriate for someone over 60? Thanks
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Hungry?
I have upped my cals (by 200) and am still finding I am hungry on weights days - what do I do? Eat more? I am scared of gaining too quickly, though still early days for me (am on workout #6!). Have you gained much?
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Lunges
So I'm on the last 2 weeks of Stage 1 now and I can lunge with a 10kg dumbbell in each hand. My problem is that the next size up is 15kg and I can't quite lift those. How can I work my way up to the 15kg's? Is there anything else I can do to make them harder untill I'm strong enough to hold the 15kg weights?
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Book or e-book?
Hi all, I am thinking about starting this program after completing a few weeks at the gym on a trainer based program with kettlebells, weight bags and similar equipment, and I have come to the conclusion that I prefer doing those more than sitting on the bikes, or pounding on the treadmills... Which is the best version of…
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Cervical Fusion
Hello, in addition to extreme anxiety about going into the free weight section of my gym, I had a cervical fusion done about two years ago. I had therapy after and was given a list of doctor "approved" exercises-which included mainly the machines. I guess my question is if anyone else on here is in the same situation.…
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Swiss ball crunch... harder?
What do you ladies use to make this exercise a little harder? I find that I can go 50+ reps doing the conventional way, with my hands under my head. I tried using a 10 lb weight on my chest but still find it doesn't provide enough resistance. I'd rather do less reps with more resistance and feel like I'm actually doing…
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Low energy
I am new to the program (as in, 2 workouts in) but have adjusted my caloric goals and try to pay better attention to my macro ratios... and feel so exhausted. This feeling may be completely unrelated to these new changes, but I thought I'd ask in case others experienced this. It may also be worth mentioning that I take…
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Calories and weights questions - newbie!
Hi all, I have just completed my fourth workout of stage 1 - told ya I was new! Just found this group and am looking forward to sharing progress with you all. I'm just wondering how many cals you think are burnt during these workouts? I'm not cutting, trying to gain really, so when I plug strength training into mfp, for an…
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Eat at Maintenance during stage 1?
If i read the book correctly, it wants me to eat at Maintenance calories throughout stage 1 before -300 cut ?
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So....Stage 6, the pull-up one
Anyone here as far as (the optional) stage 6, completed it and can actually do a pull up now? I'm almost done with stage 5 and want to know if it's worth it!
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What do you do about vacations?
I am just starting stage one. I have a vacation planned for mid April. What do you recommend for work outs during vacations? Do I start stage 2 and just take a break for those ten days or hold up all together on starting Stage 2 until I get back in April?
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For those just starting the program...
...take photos! From all angles! You may feel silly doing it, but you'll appreciate it later! I didn't, and I really wish I had some "before" shots of when I was squishier and had pretty much no muscle. Sometimes when I get discouraged over the "mummy tummy", I wish I had photos to remind myself how far I've come! I'm…
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Already noticing changes
I am only 4 workouts into stage 1 and am already noticing changes. Today I did my weekly 5k run. Usually it is more like a walk/jog because about a mile in my legs feel like they are going to collapse under me. Well the squats and deadlifts are paying off because today my legs felt great and I ran the entire way. I don't…
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Starting Wednesday! Joining the health club too!
I am starting tomorrow! It gives me one more day to try and re-read the book! I would love any advice you can offer and any new people willing to be friends as I start this part of my journey towards health.
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Confused.com
Up for trying this- got no idea what the plan is? All I found through other threads was this: Week 1 Workout A – 2 sets of each exercise – 15 reps (Wk #1) Workout B – 2 sets of each exercise – 15 reps (Wk #1) Workout A – 2 sets of each exercise – 15 reps (Wk #2) Does anyone kindly want to help me out? What are the…