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Off Days...
I am just starting the lifting program outlined in the book, but I have been working out 5 days a week for years. I do not want to only work out 3 times a week. The protocol in the book says that on the days I am not lifting, I can do other things, as long as they are still allowing for muscle recovery. What kind of…
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How can I combine NROL4W with p90x?
I would like to gain muscles, so I stick mainly to NROL4W. However, I used to do cardio with T25 and p90x months ago, and I dont' want to give it up one of the programs because I want to have a good fitness level as well. I have searched that there are some peeps who did p90x and NROL4W together, but I can't seem to figure…
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I'm starting stage 1!
I'm starting stage one this week and was wondering if anyone else was starting out or recently started that would like to do a buddy system with me? If anyone has tips for starting out they would be much appreciated :)
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Shoes?
Hi all, I just wear my Brooks Ghosts when I lift (I'm halfway through stage 5)---I bought them for walking and running and since I don't run anymore, they're my gym/walking sneakers. What do you all wear when you lift? J.
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What's Next?
In the middle of stage 4 and may skip stage 6, so getting close to the end of NROL4W. Thinking about either for abs, supercharged, or for life, not sure which way to go. I'm 50, lower back has been sore and at times strained with 4 women. 4 women also weak in the area of core. I have not seen huge changes so far but have…
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Feel like I'm doing it wrong
Okay so now that I figured out the right thing to search on this forums, disregard the part about measurement/weight gain and skip down to the "do I have bad form" part! H̶i̶ ̶e̶v̶e̶r̶y̶b̶o̶d̶y̶!̶ ̶ ̶H̶e̶r̶e̶'̶s̶ ̶m̶y̶ ̶l̶o̶n̶g̶ ̶s̶t̶o̶r̶y̶.̶ I̶ ̶l̶o̶s̶t̶ ̶1̶8̶ ̶l̶b̶s̶.̶ ̶i̶n̶ ̶t̶h̶e̶ ̶f̶a̶l̶l̶ ̶f̶r̶o̶m̶ ̶S̶e̶p̶ ̶t̶o̶…
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Considering Giving Up Nrol4 W.
Hello there! I am new here, and I am not really sure how these discussion boards work so I'll just post here. I started doing this program, completed Stages 1 & 2 with alterations and not much cardio, but now looking at Stage 3 (actually did WA yesterday) I am not sure if I should continue or switch to something else like…
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Starting Next Week *sweating profusely*
I'm looking to start this workout on Monday and I think I finally got the rules (lol) down! Looks like I missed the last time a workout group was started so I guess Ill start my own. Everything is always better with friends so if anyone is interested in joining this journey with me that would be smokin! Whoop!
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Read the book years ago, but have NOT implemented!
Hi all! I'm looking for help, guidance, advice, swift kick in the oh so flat derriere, etc!! I just came back from vacation with a few extra pounds, adding to my already extra 5 pounds from the holiday season. I'm big on cardio but I've been told that now is the time to start weight training and use the extra weight for…
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"Your butt looks GREAT"
So I am on my final week of Stage 2. The scale is sort of stuck and the inches haven't really gone down... but I sort of feel stronger. This weekend I had a 'working weekend'. Worked on my deck Saturday and Sunday helped a friend move. So I wore some new pairs capri running pants both days. Each day a different person said…
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lat pulldowns
Is it just me, or is the first bit (top to bent halfway) much easier than the last bit (halfway to chest)? Do I have some unusually weak muscle group or something?
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stage 1 day 1
i sure hope i understand how this works. i think i do. today i begin. i do a class at the gym on mondays, so my days will be tues, thurs, and one day of the weekend. that may switch around. that is when i gym with hubby. i am following the calorie some what. i am using the snack ideas, and using the calorie suggestions. i…
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Intimidated by the Barbell!
Hello! So having devoured (not literally, though I do have quite the apetite) my copy of NROLFW at the weekend, I decided I definitely wanted to give this heavy lifting malarky a shot and so I ordered some equipment. My gym is rubbish and has nothing aside from a few 1kg dumbells and Body Pump equipment, so I figured I'd…
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Starting stage 3...need help
Hi everyone, I have never posted here before, but I am hoping someone can help me. I started stage 3 this week, and I got confused with the amount of reps. If it says to do the exercise 3 times, 6 reps each, does that mean that each round consists of both legs or both arms? For example, I am doing the 1 armed dumbell…
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Final Results - NROLFW My Way - with pics
Well, it’s been six months since I started this weight lifting journey, and I’m calling it – I’m done with the NROLFW program! Oh, it’s in my back pocket – I would certainly consider doing another round in the future. My last check in was two months ago, and in that time I did two workouts of Stage 6 and decided for my…
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NROLFW calorie recommendations?
Hi all. I just started NROLFW this past weekend. Today was my second workout. My question is about the calorie recommendations from the book. They seem high to me. My current tdee minus 20% is 1419. I run 2-2.5 miles 4 times a week. The book would suggest almost 1800 calories on workout days. Who follows the book's…
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Sticking a Toe In
Hi Everyone, I set up my first ever bench with squat rack (not a cage) last night and completed my First NROL4W workout this afternoon. :heart: I have spent many hours reading information and links on the boards and feel comfortable in my current plan. It may need tweaking at some point, but I'll worry about that when it…
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New, nearing the end of stage 3, and looking for friends.
How's that for needy? LOL Really, though, this is my first post here, and I thought it might be a good idea to find others who are doing NROLFW too. I started at the end of February and was spot on with my macros through stage 1. Then I got frustrated with tracking and being OCD about weighing food (and weighing myself)…
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48 from upstate NY and starting Stage 1 this summer
Hi - I've been doing cardio most if my life (triathlete in my 20's, 30's) and now at age 48, hitting menopause, I really need to preserve muscle and bone mass. I now do a lot of fast walking, gardening, and cycling here in upstate NY. I read NROLFW in 2011 and started the first 4 workouts then, but it was too soon after a…
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Lifting Friends & Will I Hit The Number?
Hiya *waves* I just posted for friends in the main boards but figured here would be a great place too. Also, I read a lot that people weigh higher but are much smaller when lifting heavy, so I am curious, I have a target weight in mind (9st 7 at 5ft 5) - should I push this out the window and set another goal i.e a dress…
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New Rules and Half Marathon training
Has anyone had luck doing this program while training for a half marathon? I have done 2 HM in the past year, and I am contemplating on training for my 3rd, which is in November. I am on Stage 2 of the program and loving it. I will do one of these 2 things: 1. Cut down NROLFW from 3 days a week to 2 and train for the half,…
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Starting today!
A friend and I are starting this today. I've been a cardio queen for a year, and while I lost 50 pounds...I still have a long way to go. I'm going to focus on the next 6 months being about inches and strength vs weight...and that is SO freeing! :) Any advice for a total newb?
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Conquering Fear, Strong Arming Attitude
I sometimes feel slight trepidation right before the workout. Like, am I going to be able to do this? I hope my grip holds, that really is a lot of weight and I have no partner etc etc. It's like there's an emotional state to be conquered, along with all the mental mind games I play with myself about calories and logging…
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will NSAIDs impede progress?
hi gals -- i've been wondering this for a while. If we build muscle due to inflammation, then does taking an anti-inflammatory during recovery hurt our progress? most of the time the pain after a work out is mild and a mostly-pleasant reminder of what i've accomplished, but when it's more serious it's useful to be able to…
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Stage 1 Squats & Deadlifts
So I've just been preparing myself for my second attempt at starting this again and I've confused myself. In Workout A - it just says Squats? What type of squats? Bodyweight, barbell, dumbell? Same with Workout B - it just says Deadlift? Barbell? Romanian? Dumbell? Confused!!!
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Finished!! But sad....
Hi all, I finished the program this week - wrote a wee post in the success forum: http://www.myfitnesspal.com/topics/show/1304029-nrolfw-completed-with-pics Feeling a little bittersweet. I'm glad to have finished but I feel a little sad about it!! Thinking about moving onto SL 5x5 now but will miss NROLFW for sure!!
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Weight loss help!
Hi all of you incredible NROL4W'ers! I need some advice. I can't seem to find a good, solid, honest answer to this anywhere on here and I'm starting to go a bit crazy. The thing is, I have about 25-30 lbs. to lose. I have been lifting weights (a program similar to NROL4W) for three months and I've seen some definite…
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I am spending my summer in the gym! Who's with me?!
Hey Ladies, I am one week into stage 1, and I feel amazing! I started my journey over a year ago and I have already lost 45lbs with cardio and cleaner eating (still cupcakes and wine, but less red meat and pasta, a girl has got to prioritize!). I am 25 years old, 5'6", and I was aiming to loose another 15-20lbs, but i am…
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Starting June 1st
Anybody want to join me? I need to get this 50+ year old body back in shape, stronger than before. I've gained back about half of the weight I originally lost, but I'm not letting that deter me. I have my own equipment in a spare room (yep, got a squat rack and free weights), But would like to partner up with some folks…
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Adding Kettlebells - Supercharged
I am almost done with BT2 of Supercharged and I am planning my workouts for BT3. I'd like to add kettlebells. I work out at home, so I need to purchase them. I don't want to go too light or too heavy. Can anyone tell me what they used at this stage? What did you start with and where are you now? I have never used them…