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Calculations Have Me Eating below RMR?
I ran the calories calculations in NROLW using the RMR that was calculated for me at my gym (using Metacheck's 10 minute breathe test (Metabolic Rate Analysis System)) and subtracting the 300 calories for fat loss. It has me eating below RMR on non w/o days. Does that sound right? I'm 46 years old and have a BMI over 25 so…
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I did it!!
Yup, I finally, after injury and general useless lethargic laziness, have made it to the gym to carry our Stage 1 Workout A I didn't quite do it right - I forgot about the whole alternating between sets in a couple of the moves (no wonder my muscles hurt on the bent-over row!!), and completely forgot the second set of…
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Finished Stage 1/Workout A1 - questions!!
Okay, so I did the first workout! I did ten minutes warmup on the track (walk a lap, jog a lap) and then did the stretches in the book, and then did bodyweight squats. And then I started the actual workout. Questions: 1) Squats: I did just the bar in the squat rack, but I can't go parallel. I can't even go parallel to the…
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My First Day of NROL4W - Did I Do It RIGHT?!
Hi, okay... I know you all must be thinking "Seriously?! She can't be THIS dumb!" But I am! I just went to the gym and did what I am hoping was right for the first day...!? I did Workout A , BUT it didn't seem like that many exercises, and it didn't seem to take long at all...??? maybe because it's a new routine so it…
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Eat Cardio Calories?
If I am doing light cardio on non-workout days, do I still stay at the calories calculated in the book or do I eat the cardio calories burned--I have a Polar HRM? Also, the Polar FT80 is supposed calculate HR during strength training. Should I use that number to increase the calories on workout days or use the 282…
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Squat Rack unsafe?
So I'll preface this by saying that I'd prefer to use the squat rack versus the smith machine, but the squat rack at my gym confuses me. So the rack says "Squat Rack Bench Press", it looks like a squat rack (like a big rectangle). The squat bar is set up on the outside of the rack with all the catches. Now here's what…
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Stage 1 Results with Pictures
I've never been bold enough to post anything this personal, so please be kind! And for whatever reason, my formatting is NOT working. SORRY! Measurements Before---> After Waist___29---> 29 Hips___41---> 40.5 Right thigh___24---> 23 Right calf___ 13---> 14.5 Neck___ 12.5---> 13 Bicep___ 12---> 12 Forearm ___ 9---> 10…
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Back in the saddle again
So after taking some time away from the program I'm back. I had decided to try SL as after 6 months I got bored with NR. Well, IMHO SL sucked. The whole point of SL is to increase your functional strength by leaps and bounds . . . I didn't increase ****. Well, I increased what I can lift 5 times in 5 moves, but not more…
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YouTube Instructional Videos on Lifting
I have found some really helpful videos on YouTube that show you how to do squats, sumo squats, deadlifts, etc. Even how to use a Smith Machine. They have trainer Michelle Trapp (who has AMAZING muscle tone, by the way) performing them and talking you through each step. As someone who was a little intimidated going into…
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Holy Calories Batman!
2186 calories a day for maintenance based on the formulas in the book? Wow... I just don't know how to eat that many calories without eating bad stuff...like cake...or pizza. When I'm not focused on eating the right stuff, 2200 calories is no problem at all. I've been sitting here adding foods that I know I have access to…
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Oh no! Manly muscles?!
Saw this on FB and just *HAD* to share it. :o ) Enjoy and you're welcome!
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New to NROL4W - need friends!
Hi all! I've almost finished reading the book and I'm planning to start with my first workout this week. I need some NROL4W friends to keep me on track and to get ideas for food options. My biggest struggle will be staying within my macros...I've never really had a problem eating within a certain amount of calories but…
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Need modified lifting advice please
So I saw the Ortho MD today. He reviewed the xrays and said I had mild osteoarthritis, but the pain I've been having is from the chrondromalcia (softening and roughing of the cartilage). He said the standard treatment was exercise (woot woot) to strengthen the supporting muscle, but to lay off squats, lunges, step ups ect…
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Prone Jackknife
Hi everyone! I started Stage 1 today and I think I did pretty well for my first day! The only exception is that I could barely even stay on the ball for the prone jackknife let alone actually do the movement! Does anyone have any beginner tips or ways to get started with this exercise? Is this something I should just keep…
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Stage 1 WKO:A Squats (probably a very stupid question!!)
Hi Ladies So I did my first workout this morning and have a question! (one of many I am sure!!!) I was doing the squats with a bar with 25KG on it. (At least it said 25 on each plate?!) However, when I finished the first rep I felt I could use heavier. Now here comes the issue! I couldn't pick up the bar with heavier…
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Have the book - starting tomorrow but need some advice!!
Hi Ladies (I assuming we're all ladies here as its for Women right?!!) But I have some questions ?!? Firstly I am a large lady (obese) - and I am aiming to follow this program to help with weight loss/ inch loss - by building larger muscles increase my metabolism and therefore be more efficient at burning fat - Are my…
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How long did it take to see results?
I'm hoping to start NROLFW on Monday. I'm a self-proclaimed cardio queen and have never seriously weight lifted before. I have about 9 pounds I'd like to lose, but I'm trying to 'trust the process' and cut out a majority of cardio for weight lifting, hoping that by doing so I'll look like I lost the weight even if I don't.…
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Male eye raises or comments at gym?
You know... the..whole...Oh..honey..you wont be able to lift that? ;) I find it funny..but in all reality.... most women think they cant..and dont ever try..So..I guess they are trying to make sure we dont get hurt? :D
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Struggling with calories on running days
I'm training for a half marathon so my week is 3 days lifting, alternated with 3 days of running and one days rest. On a run I sometimes burn 600+ calories and I'm not sure if im supposed to be eating them back or how I could possibly manage that at 9pm! Yesterday I had 900cals left but couldn't have eaten any more :/
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Olympic Weightlifter injury during competiton
Yikes! Check out this article about a South Korean weightlifter who's elbow snaps BACK: http://www.dailymail.co.uk/news/article-2182414/South-Korean-weightlifter-takes-gold-worst-Olympics-injury-elbow-snaps-lifting-357lbs.html Has anyone actually seen footage of this? That is crazy!
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Website which shows weights of lifts by length of experience
Somewhere in the past threads, someone linked to a site that showed the amount of lifts the average person would be at based on how long they had been lifting. Like a dummy, I didn't bookmark it. Anyone know what I'm talking about? Google was no hope, at least with my search terms. TIA.
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Before and After Pics from Stage 1
I did a metabolism reset during Stage 1, so I didn't post full body since I did have weight gain. But, tell me if you see a difference in the pictures. The grey is before white is after.
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Starting tomorrow: Excited but nervous
I think I FINALLY get the actual workout plan. So confusing with all the letters and numbers but after reading throught the book and threads multiple times it now seems quite simple (in theory anyway!) Anyway I recently reached my goal weight of 120 pounds and now want to build muscle and this sounds like an effective and…
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Two days running?
I normally (strength) train three times a week, taking at least one day on between sessions. I've just had a six day break (because I walked 30 miles over two days) an got back into the gym yesterday. I'm currently doing NROLW & am on stage 3. Will it hurt to go to the gym again today? I'm really in the mood for it (not in…
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Would you start again?
I am enjoying lifting and have 4 weeks of stage 1 under my belt. BUT: I have knee imbalance which means I couldnt get down to parallel in squats at first. Its getting better but Im still not at 90 degrees,. Dr says the knee issue will improve with increased leg strength so lifting is the right thing to be doing. I also…
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Stage 1 - New and confused, even at this early stage! Please
I have been reading stage one over and over in the book, but I can't get my head around it! I know you have to do 16+2 workouts, and doing 3 per week means 6 weeks and you'll be done (or you can add extra at the end), and you have to do ABAB...but within A and within B, there are A B1 B2 C1 C2...and within those, there are…
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Just Read The Book & Have A Couple Of ?'s Please
Hi Everyone, I've just finished reading the book and was hoping someone could put my mind at rest. I'm just coming to the end of a second found of a hybrid P90X program and am finding it hard to get my head round that in NROLFW there aren't any bicep curls at all or any specific tricep moves. I understand what the book is…
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Today was my first day and I am disappointed
Hi girls! So, tonight was my first night, and I have to say I am a little bit disappointed. Maybe it is because I am use to staying at the gym doing 3 straight hours of cardio, or maybe it is because I do a lot of these same things in pilates, but I was there for 35 minutes and left feeling a little empty. Maybe I did…
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Bar Recommendations
The book recommends a post workout shake, which would be very difficult for my schedule, but I can have a bar as a post workout snack. What do you like? I know he recommends Atkins and zone bars. I like Luna Bars and Cliff bars, but they only have 9 to 11 grams of protein and the ones in the book all had 20.…
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stage 1 warm up, and...
1- what did you do for your stage 1 warm up? tonight is my first night, yay!!! 2- also on the training log it says workout 1-4 a bunch of times, but o nthe workout schedule it goes all the way to workout 7 and 8?