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Hungry the day after workout
Hi there Has anyone found that they are hungrier the day after their workout? I am only in my second week (did Stage 1 Workout B2 yesterday). I lift after work, and I made sure I ate a larger dinner last night, but like last week, I am finding myself hungrier than usual (during the day) the following day - it is 11:51am…
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decided to re-start from stage 1...ugh..lol...
hiya, i havent posted in a while due to having not following the workout for the last 8 weeks, i had a real bad knee injury so decided to let exercise slide while i rested.... I'd got as far as stage 3, so have made the decision to start over again, 8 weeks of not training is a lot...anyway my first session was yesterday,…
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Taking a 3 week break between Stage 1 & 2?
I am reading the book and want to begin Stage 1 this weekend. But in mid-March I am going on a 3 week vacation. I have just enough time to do Stage 1 before I go, but my question is, would I have to go back and repeat some of Stage 1 before going into Stage 2? Perhaps the book answers this and I haven't read that far yet.
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Prone jacknife
First off Id like to say hello from a newbie! If anyone would like to add me please do. None of my friends are lifting. I have a bone spur that likes to dig into my rotator cuff, I'm in workout 3 of stage 1 and really pushed myself today to do the jacknife and regular push ups instead of at incline and my shoulder is…
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Cheap pylo box alternative
I've been looking for a plyo box for step ups and alternatives for deadlifts/squats at home and stumbled upon this: http://www.amazon.com/Stack-On-SSR-20-Step-Stool-Black/dp/B002WN1S3G I can't afford a $120 pylo box but this sucker can hold up to 325 lbs - SOLD! And it multi tasks for storage!
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New Rules or Stronglifts 5x5
I've been trying the Stronglifts 5x5 programme for a few weeks but finding it really tough - not making the increases you're meant to, finding the squats very hard to get correct form on and generally feeling demotivated. New Rules sounds more like the kind of programme I am familiar with (and less male-orientated) so I'm…
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breakfast advice?
Hi everyone, I'm officially starting next weekend when my husband brings his weight lifting equipment back into the house, but i've already been practicing squats, lunges, higher protein diet, etc. My question involves breakfast. I like to workout first thing in the morning. In the past i would usually eat oatmeal, or…
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How many rest days do you need?
I'm in the middle of stage 1 (I know not very far, but I quit and started a couple times before I really got into it). I heard your muscles need 48 hours to recover, so you should be able to go 3X per week (that's what the book recommends, too). However, if I lift on Wednesday evening, I'm really sore Thursday and still so…
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at what stage
what stage did you guys really start to notice a difference in your body whether it be looks,weight or inches?
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Stage 1 and sooooo tired!
It hit me yesterday! I did workout 5 of stage 1 in the morning and by the evening I could hardly keep my eyes open. In bed by 9.30pm and slept like a baby. But even waking up this morning I still feel wiped out! I could go back to bed!!! Is this normal and is it likely to continue as the workouts get progressively harder.…
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Dumbbell shoulder press - stage 1
I upped my weight today - I went for 10lb to 15lb. I could only manage 9 lifts instead of 12. I am going to try again with the same weight next time, hopefully I will be able to do more. I really am a weak girlie!!!!!!
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another calorie question
I am confusing myself - doesn't take a lot to do!!!! CALORIES I am going by the book, one amount for non workout day, a different amount for workout day. I am only in week 2 and haven't taken new measurements, so I am not freaking out about weight gained or anything like that. I just want to make sure I'm doing this…
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Anyone experience shoulder blade pain that radiates?
I just started stage 4 last week and it went great. However, a couple of days after workout B I developed a burning pain that seems to begin in my back around my left shoulder blade and radiate downwards and upwards. It also feels painful in my left glute and down my left leg... It's so weird because there was never any…
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Newbie here..
I'm just about to start stage 1. My question is, as I have 20lbs still to go until goal weight- do I start the program now, whilst on a deficit, for any tiny benefit I might get? do I stop the deficit, even though I still have a whole 20lbs to go, and raise my cals? I know it's bad to rely on the scale but at this stage I…
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first deadlift at the gym
aaand, i think i definitely did it wrong! lol..how embarrassing. i probably should have watched the "how to" video BEFORE going out. i was lifting from the floor with straight legs. first set - 55lbs, second set 85lbs. how do you all do it? do you keep the bar somewhere off the floor on a rack, say about a foot off the…
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Newbie needs some help please
Hi all, I have just finished reading the book and am looking at starting Monday, however I cannot get my head around Stage 1 From what I understand you do it like this Workout A Stage 1 A Squat 1 set at 15 B1 Push up 1 set at 15 C1 Step up 1 set at 15 A Squat 1 set at 15 B2 Seated row 1 set at 15 C2 Prone jackknife 1 set…
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Cool down
Hi All Just finished workout 4, stage 1. I think as my form is improving I'm getter better at the exercises, especially the squats and lunges. But I think I went too far and have strained the muscles in my left thigh and butt whilst doing lunges. It's not too bad, just definitely needs that rest now before the next…
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Stage 1 - step up help
Stage 1 - Step ups What do you use for your step? I don't think I used a high enough step. First time I used the stepper, Today i was going to use a bench, but was scared I would fall, so I used the second step on the stairs.
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NROLFW vs Chalean Extreme
I have jjust started CE and I love it. I don't have much to lose and have read from lots of people that strength traing is what I need. Does CE count or should I be doing NROLFW?
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Fitocracy
Is anyone else using Fitocracy to log your workouts? I just started this week and would love to friend other women! My username is katwhelton.
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NROLFW Diet
Do you guys follow the diet plan outlined in the book, or do you still eat the calories MFP gives you? I'm at 1650 calories now (more on days when I exercise) and I've been losing weight steadily. Should I keep doing what I'm doing now, or switch to the diet the author recommends?
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Newbie Looking for NROL4W friends
I am in the stage 1 of the NROL4W, workout 4. I just found out about this group. I know I am going to have questions a long the way that I'm sure some of you could answer. Before NROL4W I did the Rip-60 program. I have lifted weights before, but never really got serious about it until I finally found this book. I am…
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nrolfw stage 1 HELP
hi i need some help, ive just read the book,nrolfw and im hoping to start next week,only thing is i cant make head nor tales of stage one programme,for example its says MONDAY workout A workout B workout A workout B SO its saying workout A SQUAT pg 157 workout 1,2 workouts 3,4 workouts 5,6 workouts 7,8 ok fair enough i…
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Prone Jackknife
Today was my first day of NROL and I discovered I absolutely, positively suck at prone jackknifes. My core is so weak and I was very shaky on the ball. Would you recommend doing additional prone jackknifes or planks, etc to help strengthen those muscles? I don't feel like they will get as strong as they need to be with…
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Concerned about the HUGE calorie increase for NROL4W
Hi, I am going to try the NROL4W program but I am nervous about how many calories is recommended each day. I slowly lost 10 pounds over the past year and am hesitant to add so many more calories to my diet. I would love to hear from others who have done the program and followed the calorie recommendation. Do you really…
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Lifting Days vs. Non Lifting Day Calories
I know, I know. The calorie debate on MFP and within groups has been beaten to death but still I am posting away.... According to the book I am at around 2200 for lifting days and 1900 for non lifting days. I cut that by 300 so on lifting days I'm right around 1900 and on non lifting days I'm at 1600. My Question: If you…
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What weights will I need
Sorry- I'm sure this has been asked loads of times. Before I buy the book, I want to work out if I can afford to do this at home. As a female, how much weight will I need eventually and in what increments. Thanks.
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Protein/Macros
Hi, all! How much protein do you try to eat per day? What about the other macros? Thanks!
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Starting NROLFW in a couple of weeks...very nervous
I am very much a beginner when it comes to strength training. I use the "barbie dumbbells" the author keeps talking about and that's about it, lol. I don't know how to lift anything heavy, or how the machines work. There are no personal trainers at my gym (I'm a Planet Fitness girl), and the weight section is always…
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newbie question-pardon me
just got this amazing book from the library and already i am hooked!!! I plan on buying it now if i can figure out ONE thing!! I am wondering if it possible to be doing this kind of weight machine WITHOUT going to a gym? I see people refering to stages, like stage 1, 2, 6 and 7.....is there a stage at which it becomes…