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NR and RI30?
Hello again ladies! I am half way through stage 1 of NR and was doing yoga/pilates on non-lifting days like the book recommends. While I do feel like I'm making progress, I also feel kinda lethargic. I know I'm eating enough, but I'm feeling like maybe I need to add a bit of cardio back in since I went off it cold turkey…
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calories
Ok - beating a dead horse I am sure! :) I just did the calculations for cals using the book - and since I am over 35 and have a BMR over 25 (it is 29.8 I think) I calculated that I should be eating 1652 on nonworkout days and 1928 on workout days. That isn't a problem since currently I have 1700 and usually don't meet it…
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Skip Stage 1?
I'm not new to lifting...but I am new to a 3 month stall on my weight loss..I am about 25 lbs to my goal(lost 60). Ton of cardio..so this book has been enlightning in that respect...too much for my own good probably!!.... I love to weight train..and I hope this is my answer.. Also..I wasnt eating enough at ALL! Anyways.. I…
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Did u experience rapid fat loss in Stage 7?
Hi all, I am currently in Stage 5 and trying to decide if I should skip Stage 6 and go straight to 7 or not. I'm wondering, for those that have completed Stage 7, did you experience "rapid fat loss" during or after stage 7 as the book suggests will happen? Thanks.
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Front Squat Push Press - How Heavy?
I did my 3rd workout of 2A yesterday, and was not able to complete 2 full sets of the FSPP with only 55 lbs. I feel so wimpy! Am I expecting too much here? How much can you load up for this lift?
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Quick question to make sure I'm reading this right...
I just started yesterday. I did Stage 1 Workout 1 Workout A, today I'll do Stage 1 Workout 1 Workout B. When do I switch to Workout 2? Next week?
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I need friends who lift!
I have been doing NROWL for a couple of months and I really need some support from people who are lifting and eating more than 1200 cal a day. I am feeling a bit discouraged as the scale isn't moving very much and I could use the advice of others trying to loose weight and gain muscle. I have logged in for 130 days in a…
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Got my NROLFW book today!
I've been debating doing this for a while now but I just ran a marathon 3.5 weeks ago so I had to focus on my training for that first. But now I have a copy of the book in my hands and am a couple chapters into it already. I'm not going to follow it 100% because I'm running another marathon in about 10 weeks, but this…
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No gym...
Sadly I do not have the funds to join a gym or buy more weights and I'm maxed out on my deadlift with the weights I have at the moment. To that end I'm probably going to be calling it quits after I finish stage 2 until I can get some money in, which might not be for a few months. I've really enjoyed this so far and I'm…
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Replacing exercises?
Hi, I have just started NROL4W and have quite a bit of trouble with my knees. I did the leg exercises prescribed yesterday but I am not sure how I will go lifting the weights. Has anyone else replaced any of the exercises due to their own body limitations? I was thinking of doing leg extensions, curls and presses which I…
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Stage 1 Deadlift Help
I'm not sure if I'm doing these right. The book diagram looks like the start position is a squat. But that doesn't seem right. I've been doing them by keeping my legs straight or with a very slight bend in my knees the whole time. I bend over keeping my back as flat as possible and lower the barbell by sliding it down and…
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I don't want to be ripped like a man...
Ok--I'm a believer. I read the book and I've been doing the program (mod because I work out at home) since April. I'm seeing some good definition. I am by no means ripped, but I'm really starting to see muscle definition in my arms. Is this a good thing? Yes, of course. This is why I lift and what I'm looking for in terms…
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NROLFW and C25K
I have a question for all my NROLFW ladies.... is anyone else doing anything besides NR? I have been doing NR MWF, and C25K on TTS, with a rest day on Sunday. Is anyone else doing cardio along with lifting?
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Stage 2 and Intervals question
Ok - I'm going to be doing my 2nd Work out B for Stage 2 workout tomorrow. It is the one with intervals. Normally on Saturday morning - I do a kickbox class for an hour (well - closer to 45 minutes) and then go to the weight room to do my NROL4W workout. But as I have been re-reading about Stage 2 with the intervals - I…
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Heatheralia's stage 1 pre & post
I finished my AMRAP's from stage 1 this morning and was eager to compare pics! I am doing this all at home, so I have had a few modifications. Here are my starting and finishing stats: Squats: 27 lb -->87 lb. push-ups: (no change, started on floor but form might be better now) barbell bent over row (replaces seated row):…
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Sore
Hi ladies, i am new to lifting and I started training last week. I rested through out the weekend and yesterday I had to start with the squats and I could barely squat. Now it has been a couple of months since I worked out so I felt pretty cheated since I could not bend all the way. I need some advice, should I keep trying…
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Intermittent Fasting and NROLFW?
Anyone NOT eat 6 meals a day? Like Martin Berkhan? Try this program with IF? I'm curious as to what your total caloric intakes are when trying to loose fat. I got some fat to lose but will not do it at the cost of muscle (i play roller derby). so, what are you eating? how much? what's your macros, ladies?
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How to log exercise?
Hi ladies, I've searched the formus but can't seem to find an answer :( How do you all log the workouts on MFP? Strength training or strength training under the cardio bit so it records the calories? I don't suppose it is very accurate? Thanks, Fliss
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Sever Muscle Pain when Lunging
OK, for the second time while doing NROL I've had sever pain in the front of my thigh when lunging. Both times have been towards the end of a stage. (just completed stage 2). It hurts like I am about to tear or snap the (quad?) muscle in my rear leg. It scares me so bad that I just stop what I am doing and usually don't…
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Do I need to wear my watch?
or do I just roughly count the rest periods in my head?? New and don't know how to start with all this lol! I've saved the spreadsheet and will photocopy the exercises. Guess then I should just go for it!! :noway:
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How tall is your step?
I have one for step ups that is 16-kinda tall, I'm 5'3", short legs. The other is a 9"max aerobic step....what do you all use?
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Stage 1 Dumbell shoulder press
I just can't get past my starting weight of 5kg (11lbs) and I'm on 6B! Did anyone else have this problem? How did you get past it?
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Increasing weight fears! >_<
I've just finished up stage 1 and have repeated a few workouts so that when I get back from an international trip in a few weeks, I can start with stage 2. I've noticed that a lot of people are bumping up weights much quicker and higher than I am! I feel apprehensive about making the weights too much since I'm at a home…
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Help!! I'm new!!
Ok so I have a question!! This may sound dumb but I don't understand the workout schedule at all! Do you do all of workout A on 1 day and all of workout B on another? For workout A do you do A, B1, B2, C1, and C2? I just wanna make sure thst when I start I do it right! lol I know this probably sounds like a really dumb…
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My funny workout :-)
So as I was reading the book and preparing for this program I was so pumped! Had images of myself working out HARD, lifting heavy, slamming weights, grunting, sweating... like Rocky! Well my workout yesterday looked more like this: I put the baby in front of the tv for 20 minutes to play, where she will be happy as long as…
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Need Buddies for Support!
Hello! Long time lurker, first time poster! I am no stranger to fitness, as I am ex-military and current law enforcement. However, I have a propensity to "skinny fatness" as I age. I gained about 20lbs on my small frame a couple of years ago and felt really unhappy. I vowed to lose it and get back to the weight I was when…
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Can I start NROL4W while doing the 30 Day Shred?
This is my first time posting on here but I have been reading a lot about this program. I was even able to check out the book at the library (and hope to keep renewing it for four months...lol). My current stats are as follow: I am 5'8" CW: 160.8 GW: 135-140 (depending on my muscular build...I might be satisfied as a…
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NROL and net calories
How do you figure your calories..... Do you simply eat the recommended amount given by the equation in the book or do you factor in your exercise calories like MFP suggests? What kind of results are you getting?? Thanks!
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Stage 2 intervals
What did/are you doing for your intervals? I really do not enjoy running but if I have to I guess I will:P. im doing the lifting portion at home but I do belong to a gym (still nervous about actually lifting at the gym). I do spin class two days a week and a core class two days a week at the gym. Thoughts?
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Protein shakes and nutrition
For those ladies that have already started, Do you prescribe to the post-workout protein shake? Also, how much of the nutrition portion of the NR do you follow? I just started all of this, and I was just wondering what other people did. I've been enjoying upping my protein and cals and the protein shake on workout days,…