-
TDEE and cutting below
Question - did you keep your calorie intake at your TDEE or did you cut below or did you eat well above? Just starting out and coming from a mindset that you must have a calorie deficit. Your experiece or suggestions would be great. Thx
-
Ugh, what should I do?
Ok so in December I sort of dipped my toes in NROL4W - I read the book, I joined this group and read back on a lot of threads, I went through the moves with a trainer at the gym, and I did one each of workout A and B. I was getting psyched to really get into a routine - but then right before Christmas I had to have a…
-
Plant based and protein needs?
Hey everyone, So Im attempting to go plant based but Im concerned about getting the protein in that the program request (25%-30%). The plan im also thinking of doing does not allow oils for cooking or otherwise, so my fat will be coming from nuts primarily. Carbs and fat are never an issue, but I can't meat my protein…
-
Deadlift question
I just finished reading through the entire book and can't wait to start the program! The only thing is that the deadlifts in the program, look nothing like any deadlift I've ever done. They all look like low barbell squats except for the Romanian Deadlift. I was just wondering if anyone thought the same thing, or have…
-
NROL4W at home?
Right now the gym is not an option. I also have 50-60# to lose and a lot of strength to gain. I own the Bowlfex selectech weights and a yoga ball. No weight bench and no room for one but I do have stools that can likely work for a step up box. And I don't currently have a pull-up bar but I think using one would be far down…
-
Maybe a silly question...
Actually, it totally is.. Since I've started this program, (I'm 3 weeks in now and loving it) I have started to develop calluses on my palms. Would you recommend gloves or something else to minimize this? I know it's a silly question but is bugs me...
-
Lose An Inch By Christmas Challenge!
Several of us on the Daily Chat Thread have decided that we want to work towards losing an inch(or more) off our waist by Christmas. So we're starting a challenge and I thought it would be easier to keep track of it on a separate thread. If you're interested in joining, just reply below. If you're goals aren't to lose, but…
-
Taking a week off
Hi, all! I started the program on December 1st. With the holiday coming up next week, I will be out of town with no access to a gym or weights. I don't particularly care to take a week off, so I might make an attempt at a run or at least a long walk in the mornings. My question is, when I return, where should I pick up?…
-
December 1 Start
I've had this book for almost a year now. read it, did a couple exercises but like a lot of women I think I let it intimidate me. So I'm looking for a group of women to start and support December 1st.
-
grip strength
So here's my issue: working in stage two, and doing the step ups with 35 pound dumbells, and I have a hard time gripping the dumbells. My hands and forearms get tired, but my legs aren't working hard enough with just the 35 lbs. How do I get the legs loaded enough when my hands aren't tough enough for the heavier bells?…
-
AMRAP Workouts - And a week off before Stage 2?
Hi guys, Just finishing up stage 1 of NROLFW! Kind of of nervous about starting Stage 2 because some of the new moves seem kind of intimidating but before that.. I've done the AMRAP workout for Stage 1A already. I found that I had greatly increased strength which was awesome -- but I got really bored doing one long set.…
-
Squat question
Ok, I have a question. Or two. My options for lifting are the high school weight room or a new gym in town. The issue with the high school weight room is that I can only go there on days my husband can go with me. He works there, I don't, so he can't just give me his key. The new gym only has a smith machine. No real squat…
-
Stage 1 - 9/1/14
I started NROL4W on 9/1 I will be done with Stage 1 on 10/6 then moving onto Stage 2. I feel like I should be able to lift more at the end of Stage 1 than I am lifting. Here are my stats....good or go heavier?!? I can do all the reps at the weights listed, should I be going heavier if that is the case or no?!? I should…
-
Lifting While Pregnant?
Hello everyone. After some infertility treatments and one round of IVF, I am about 5.5 weeks pregnant. YAY! Has anyone read some really good information about lifting while pregnant? I'm looking for information right now about lifting in the first few weeks, but I know I'm going to need guidelines about safe lifting in the…
-
Stage 3 substitute...
I would like to do a substitute in stage 3-A for the dumbbell single arm overhead squat. I just can't seem to get that one down. And with my shoulder impingement it just aggravates it. Any suggestions?
-
Finished! With before/after pic!
First I want to say that I have not been super active in this group, but really appreciated a lot of the posts for reference and any questions I had along the way. I really loved this program and am thrilled with the results I got. The self-confidence that kept piling on along the way was the most unexpected! The first…
-
What do you prefer about NROL4W over 5x5?
I'm new to the forums and am wondering what people like about NROL4W over 5x5? Thx!
-
How to build up stamina after serious illness before starting NROL4W?
Hi all! I have a slightly unusual question for the forum! I've been recovering from a serious illness that hospitalized me in August and December 2013 and which turned out to be rare, incurable and life-long (though thankfully, not life-threatening). The illness itself isn't really relevant at this point because if I'm not…
-
Vascularity
Hello all... I am just wondering if anyone had any significant vascularity changes from lifting. I have been lifting off and on for awhile now, and just starting this program. And... just noticed a "new" vein popping out of the underside of my right forearm, and it just now struck me that I might end up more vascular. What…
-
Am I eating enough?
I know this topic has just about been beaten to death, but I'm really struggling with this... I'm 5'4 and currently fluctuating between 153-156 lbs. I am on week 3 of Stage 1 - I lift 3 times a week and I take a relatively intense boxing class on my days "off". (Prior to starting lifting I was doing regular cardio at the…
-
com'è stata la vostra prima settimana di dieta?
Ciao a tutti, la mia prima settimana di dieta, contrariamente a quanto mi aspettassi, non è stata così difficile, forse perchè avevo raggiunto un peso troppo grande per me e mi sono davvero decisa di cambiare filosofia di vita. In questa prima settimana ho davvero fatto caso a cosa ho mangiato, mi sono presa del tempo per…
-
Can I do this at Planet Fitness?
I know there's a lot of Planet Fitness hate out there (my husband (edit: I only have one husband) shares the sentiment and tells me regularly so we don't need to rehash it here). However, I'm working on paying off some debt that I racked up during cancer treatments and I REALLY don't want to pay more for a gym membership.…
-
BMI at 32% and starting Stage 1
Anyone else in my boat? I'm not starting out of no where, I have been exercising and lost 15lbs already but this is a huge struggle compared to what I've done. I complete each session still. However, I want to lose this fat the right way. I run on my days off except Sunday, which is a rest completely day except for walking…
-
Alternatives for the Prone Jackknife
I've seen this question pop up every now and then, and I thought I'd offer some ideas. More often than not, I see other core exercises, such as plank and reverse crunches, suggested as alternatives. However, even though I disagree with Lou & Alwyn for including such an advanced variation in what should be an entry-level…
-
Please share your stage 1 results
Hello everyone, I am really looking forward to having this group as a resource as I start NROL4W. Today will be my very first workout of Stage 1. I would absolutely love to hear some of your results in the first stage. Whether it's lbs /inches, losses/gains, increased strength or however you personally measure your…
-
Checking in after completing Stage 1
Hi there, thought I'd just check in with some Stage 1 results. Better than I expected... I started out lifting twice a week but changed quickly to 3x/week. I warmup 7 min. on elliptical and I also add about 20 min. of HIIT and 3 min. warmdown on elliptical at the end of each workout. By the middle to end of Stage 1 I was…
-
Love seeing these images...
to remind me that the weight on scale doesn't matter as much as how your body changes-especially for the times when we lift and gain and feel frustrated because that scale will not move! And also why measurements and photographs are a better way to keep track of progress.…
-
Just Starting - Looking for friends
Hello! I am planning on starting the program this upcoming Monday. 9/8/14 (using the weekend to finish reading the book) I am looking for others who are just starting the program & hoping we can friend each other for support and advice. Thanks!
-
Recovery from DOMS
Does anyone know how much time is too much time? I started workout A1 Stage 1 on Monday and accidently did a circut class on Tuesday (which I thought was going to be a cardio class to reduce Monday's DOMS). Its not Saturday and I haven't done workout B1 because I was unable to squat or walk properly for that matter) for…
-
Substitution stage 1
I'm sorry if this is a really newbie question..... I'm ready to get started on stage 1 but can't get to a gym until the school holidays are over (I have a membership but no childcare!), now I have some weights, bar, dumbells, handweights and kettlebells at home, so I can do some of the stage at home, but can't do the…