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AMRAP?
When I do the amraps at the end of stage 1, do I do workout A and B on the same day? I wasnt sure if I should split it into 2 workouts or complete it during 1 workout?
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Day 1 - Thoughts and Questions
Day one took place this morning, as I had a day off from my cardioholic running. :) Yes, I'm a cardio-aholic, and this lifting thing is scaring me like crazy. I changed my MFP settings so that I'm "maintaining" at 1920 cal/day (which is still a cut from my TDEE of 2327). My workout schedule as I begin this program looks as…
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When did you start gaining weight "from muscle"?
I've been doing the program for 2&1/2weeks, and have also been eating the calories the book said, about 1800, which is more than I was eating before. I've gained about 3 pounds, just a steady gradual gain over the past few weeks. I feel like its way too early to see weight gain bc of building muscle? Am I wrong there, does…
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Anybody only 2x per week?
I am starting the program in about three weeks when I finish Insanity. I have a gym membership, but due to work, family scheduling, etc I will probably only be able to schedule 2x per week. I don't have any equipment at home other than some 5lb hand weights, ha ha! The book says that 2x per week is okay, but is it REALLY?…
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Which calorie formula do you use?
Hi all! Do you go by the book's recommendations or by another method? For the past 2 weeks I've been doing my TDEE -20% which comes in at 1700 calories (at light activity. I may actually be moderate but I set it at light) I calculated this on fat2fitradio. My calculations according to the book come in at 2000 non workout…
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stage 1, halfway results
hiya, i just felt i needed to share, im exactly halfway through stage 1, i took my weight and measurements on day 1, and was going to wait until the end of each stage..but curiosity got the better of me lol...... anyway i have lost 5lb and 7inches (3 of which were from my waist) since the 1st of October...am so thrilled…
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UGH, Possibly Injured Wrist
I'm nearing the end of my week of rest between stages 2 and 3. On Saturday I helped out with a community service project that included a lot of lifting and manual labor. My whole body was sore for two days. But my wrist still hurts. I might take off another week and if it lasts longer than 2 weeks, see a doctor. I'm just…
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Fellow nrol4w Good friend to have
I wanted to share a friend of mine that I met on MFP, with all of you. His name is Steve Troughtman is user name on MFP is STOUGHTMAN81. Steve also has a community on this site called THE SCHOOL OF STOUGHT. Steve owns a gym up North called BODY IMPROVEMENTS and can also be found at bodyimprovements.com and utube as well.…
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how should I feel after just beginning?
I'm sorry if this topic has been done to death, but I really feel like I need some guidance. I just started, having done Stage 1 A and B workouts each twice (hope that makes sense). I have increased the weight used when I did the workouts for the second time. Here is my question: I do not feel exhausted afterwards. Is that…
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Finished 1st week of NROL4W - Add me!
Hi everyone, just found this group and just finished my first week of NROL4W. Anyone just starting or even a pro, pls add me and we can keep each other motivated. Did anyone else feel that the second round of Stage 1, Workout A was harder than the first?... geez! Felt awesome though either way. ;)
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I love the program but I'm not consistent....
I should be in about week 4 of Stage one, but I didn't even lift but once in the last 2 weeks (I've been sick.) Anyways, should I start completely over or pick up where I left off? Thanks for any input.
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Lots of questions
Proper form - how do you know if you're doing things right? I'm working out at home, I've watched you tube videos of proper form. For lunges, how far forward do you step? I feel like I'm not "lunging" forward, but taking a smallish step, I do feel the burn in my leg muscles, and get my leg pretty close to parallel to the…
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Home gyms in small spaces: convenience worth the eyesore?
Hi, all: I am having conversations with someone on Craigslist to get a Nautilus home gym this week so that I can do squats and other more serious leg work at home. Link to what I'm looking at: http://images.craigslist.org/5L55Ke5Hc3E33Jc3Nfc9ccb0b11a661e61cf8.jpg I'm in a town home, and my BF is a little bummed about…
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lunges in stage 1...am i doing them right?
for example.. for 15 reps i did 30(15 for each leg) am i supposed to actually only do 15 per set???
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Protein Suggestions
Newbie here trying to figure out how to get all of my daily protein. To compound things, I'm lactose intolerant and will take a Lactaid pill here and there when I have cheese or attempt ice cream. Aside from protein powder (got the soy one) and eating a hunk of meat (love chicken and fish), what do you ladies like to eat?
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newbie to this!
Hi Yall! Just want to make sure I understand this correctly. Im brand new, today will be my first day of training! so is this what my week should be looking like? Mon- workout a Wed- workout b Fri-workout A and so on? and then is this what my actual day is going to be? vvv Monday would be workout A so if i look at the…
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Questions Newbie Here
OK few questions here: New rules of lifting Resting Metabolic Rate-1349 Daily Activity Multiplier No activity-1618 Active day-1888 Very active day-2158 My question is this: What should I set my calories as? Do I do 1888 and not eat my exercise calories? Do I set is at 1349 and eat my exercise calories? And what should be…
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timing of taking protein
I know the book says to drink a protein shake straight after training, and all the protein powders make a big fuss about how quickly they get into your system, but does it really mater when I consume my protein? I've really struggled to get it up to the recommended levels, and as I work out late at night, and then cycle…
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Looking for advice
I have been waiting and waiting for my book to show up. I had to order it online because I live on a remote island in the middle of the ocean (literally!) I ordered it almost a month ago and its not here and Im going crazy. Im not new to weight lifting and have been doing my own program for the last couple months. But Im…
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What's on your playlist to keep you motivated?
I just recently put on some goodies: Let's Go Crazy - Prince Eye of the Tiger - Survivor Because We Can - from Moulin Rouge Tango de Roxanne - from Moulin Rouge Lady Marmlade - Moulin Rouge Wake Me Up Before You Go-Go - Wham Somebody That I Used to Know - Gotye Moves Like Jagger - Maroon 5 And I always end my workouts with…
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Hope this isnt a silly question..
Ive read some of this book and I love the results all of you have been having!! Im a runner and cardio is the only thing I know how to do! I want the arm of the lady on the book.. seriously I need to "tone" up! (Ive read the book- i know what is said about those terms- lol) I have no free-weights but I do have a bowflex.…
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NROL4W Diet Advice
For the more experienced ladies of the group, could you take a look at my diary and give me some honest feedback? I just started the program about a week ago, coming from an extreme low carb diet (which I found extremely successful for weight loss) and I'm trying very hard to give it at least 3 weeks before judging the…
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How much do you squat and deadlift?
Hey ladies, I'm a lurker because I'm actually doing NROL (the original) but their message board isn't half as active as this one. I see some of you pushing really big #s and I just wanted to have an idea of what I should be aiming for. I'm interested to know: 1. How much do you squat and deadlift 2. For how many reps/sets?…
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Has ANYONE lost weight and/or inches?
I'm in need of a little motivation. It seems like most of the results I've been seeing with NROLW are women saying they like the program but haven't lost weight (some even gained) and most of their measurements are staying the same. I"m one of them! I just finished stage 1 and while I didn't expect any miracles, my weight…
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Anxiety (Slight Vent)
I've been slacking :( I didn't do any weight lifting ALL weekend lol. I can't wait to get back there tonight, because I finally mustered up the courage to use the squat rack during my last A workout and squatted 75lbs! So today I'm definitely going to up it to maybe 85lbs because I'm not feeling very tired after squats…
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replacement for seated row...
Ok, so I have lost much of my time because of my job, and can't always make it to the gym...however, I teach highschool and they have a weightroom. It is all free weights. So I need a replacement for seated row. Any suggestions? Today I did a slightly tilted row. (I'd say bent over, but I was at a 45 degree angle.) I…
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Calorie calcs from Book to MFP Goals
Hi, I'm relatively new to weight lifting and have nearly completed the book. I've been lifting with machines for roughly a month, started with a trainer 1x last week and will see her again on Thursday. So, my actual start of NROL4W workouts will start tomorrow. Here's my question and I'll try to be as clear as possible:…
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Kind of a dumb question
Do you really do this only 3 days a week? I am at the gym 5 times a week usually, and am a little bit OCD in that I like to do the same thing each time. So, will it hurt to do it five times a week or should I keep to every other workout? I've been doing a hodgepodge until today. My husband is coming with me and my book so…
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Another question
So, today I went and husband watched my form as I went through the stage one workouts (A and B) . I did two sets of both of them while he watched to check form. Turns out, having good posture overall makes form easier, so thanks Grandma! In any case. I had been doing squats with dumbbells. I was able to get my thighs…
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Stage 1 ladies: lack of abs?!
okay so I just finished workout 5B tonight and I couldn't take any more- I had to add some ab exercises. I know the book says not to add anything, but it feels like the rest of my body is really looking tighter but my stomach is starting to get flabby and gross. Is anyone else experiencing this? This was formerly my…