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Thigh question
My thighs have always been my problem area. I finished stage 1 (starting stage 2 today.) My issue is that the normal size of pants that I wear (2) are SO tight in the thighs (all the way to my knee) I have to get a 4 to be comfortable. Is it really possible that I gained that much muscle during stage 1. I find it quite…
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Working out at home equipment
I know there's a post around here somewhere about this and I can't find it. I've just had a lovely woman send me an email inquiring about home equipment and I wanted to link her to the answer. Can someone show me or bump it so that I can send it to her? Also, do you think this is something else I should sticky? I'm worried…
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FunBun's Stage 1 Results.
Yay, I finally finished 8B. Skipping the amraps as I think I'd feel silly doing a million reps in the gym. Gotta keep what little gym cred I have. ;) Squats from BW ---- 115 Row from 65 ---- 100 with the occasional set of 120 Pushups from counterheightsome on the floor, some at knee height, some at counterheight. LOL Step…
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Is it normal?
Guess you could call me mature!!! Over half way through NRWLFW phase one. Dumbbells 7 kg total for deadlift. Shoulder press 5kgs. Lunges 1st set 7kg second set 5kgs. Absolutely shattered after that!! Want to push myself but just not sure if that feeling of exhaustion is what you call failure and correct or am I overdoing…
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app to track workouts?
Is there an app that can be used to track NROL4W workouts? I know some people have said that they use pen & paper to write down how much they do on each set. I'm wondering if you then enter it into a spreadsheet once you get home or how do you track how much you are lifting? I would like to be able to take my ipad to the…
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ROM problems with squats/deadlifts
I just started Stage 1 and am trying to figure out if I need to substitute something (and if so, what) for squats and deadlifts. I have a mild disability which limits my ankle range of motion--they simply won't bend more than 90 degrees. This means that I can't complete a true squat or start a deadlift from the floor. Any…
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Gaining Body Fat
I'm on stage 2 of NROLFW and have gone from 35% BF to 37%. I've been sticking perfectly to the NROLFW diet and although i have lost weight this week, i've gained body fat and lost lean mass. Originally i was eating at a cut (300 calories less), but increased because it wasn't working for me. I feel as if nothing will ever…
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Calorie help
I used the spreadsheet I found on here and for "fat loss" it says on non-workout days my cals are 1661 and on workout days they are 1906. I just want to make sure I have this right. On lifting days, I EAT 1906 (not NET) and if I do any cardio days, I eat 1906 but eat back my exercise cals to at least BMR? Then on my days…
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When is it enough?
So, is it better do less reps with heavier weights, or weights you can do and all the reps? At the end of my sets I do struggle, but should I be adding more weight? When do you add more weights usually? Ive been going up every week, but dont know if that is ok. Any thoughs ladies?
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Worth doing once per week?
So I read the book, got our home gym set up, was SO pumped to start, and now absolutely cannot find the time needed except on saturday. Should I do "something else" until I can get my schedule worked out or can I still benefit if I can only do it once a week? I do workout more days per week but this is completely new to me…
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questions regarding calories...
I calculated my calorie goals according to this thread: http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw and this is what I came up with: on non-workout days it is 1885 on workout days it is 2120. Is this calorie set-up to lose fat, gain muscle, or BOTH? I am just…
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Jinxed's Stage 1 Results
http://www.myfitnesspal.com/blog/jinxed_pa See here - I posted them as a blog for posterity :-)
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Is there a trick to step-ups?
...or am I just a klutz? For the life of me, I can't balance doing them and repeatedly have to put weight on my non-working leg to keep from falling over. I must be doing something wrong??
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Damn you, BWM....Damn you
I just want to say that the 3 minutes and 28 seconds I spent doing the Body Weight Matrix was the toughest 3 mins and 28 seconds I've spent on this program.... Can I get some commiseration? (Also, I hated it so hard that I can't wait to do it again :)
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Step-up repetitions. Am I doing it right?
I'm at Stage 1 and am wondering if I'm doing the step-ups right. When I were at the first few workouts where you do 12 reps, I did a total of 24 reps per set of step-ups. That is. 12 per leg. Was that correct, or should I have done 6 per leg instead?
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Getting there!!
I dead lifted 80 pounds tonight!!!! When I started on May 1 I had a hard time lifting the 30 pound bar and now, WOW!!! I am seeing such a difference in my strength and starting to see the muscle tone as well. I :heart: this program. I have 2 more workouts on stage 1. Looking forward to bigger and better challenges to come!
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Stage 1 for weight lifting vets?
In a few topics I've seen variations of "Stage 1 is pretty much to get you acclimated to using weights." I've been lifting weights on and off for 25 years, pretty much straight on for the last 5, and I've always regarded them as much better for getting into shape than cardio. Is Stage 1 still useful for me to do? Should I…
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Stage 1 - Stage 7 Stats. I'm finished!! :)
I started NROLFW on January 1st, 2012 and I just finished today on June 15, 2012. I did all of the workouts, didn't skip any workouts, and I only added 1-2 extra rest days when I was REALLY sore. I did take a week off in between Stages 1 and 2, but then I went straight through Stages 3 and 4. I took another week off before…
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thinking about starting
But before I buy the book I was wondering if y'all could answer some questions for me. Do I need a gym membership? Can I use only dumbells? Just wondering because the gym memberships in my area are crazy expensive...
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Creatine?
It was suggested that I take this. Would there be a benefit to taking it? I honestly do not know a whole lot about it. What are your thoughts? Do you take it? If so likes/dislikes?
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How long should these workouts take?
So, My workouts usually last 25-30 minutes,is that normal?? It seems so quick and I should be doing more. I almost feel like going to run afterwards for another 30 minutes.. Is this about right, or should I be doing something else?
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Advice pls re. commencing with NRFL
I have contemplated for months whether to begin this NRFL. The problem is I can only access the gym on Mon, Tues, Fri & Sun. I know that the book advocates having a rest day in between lifting. Any suggestions of how I can get the best results using the days I have available. Thank you.
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Am I ok to start
Hey, I'm just looking for advice. I currently go to the gym, but am still doing the exercises I was given in my introduction due to me thinking they would work. I've recently bought the book and am having a look around here, to gather as much information as required. I just tend to see alot of people who have quite alot…
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New
Hi. I've read the book and love it but haven't done the exercises because I don't have a gym membership or any equipment. Right now I'm doing turbo fire and the first 10 week program of You Are Your Own Gym by Mark Lauren. I'm contemplating NRL4W after this and was wondering how it is done at home. Thanks, Jenn
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Deadlifts and DOMS
Evening, I'm due to do the second workout from NROLFW in the morning, but I'm still pretty sore from yesterday. So sore that it takes a lot of concentration and effort to sit down and stand up. Given the soreness, how advisable is it that I attempt deadlifts in the gym tomorrow? The other stuff will be fine, it's the…
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Link for prepopulated log
Does anyone have the link for the website with the prepopulated logs? The one where you have to enter a password (the first couple of words from one of the chapters). I thought I had it book marked, but I’m not finding it on my computer. I found this especially helpful as I’d never kept a log before, and it helped me to…
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Bulgarian split squat with barbell
I've topped out with my 25 pound plates for the Bulgarian split squats. I don't think I can logistically hold two plates to my chest at once in order to increase weight. Do I use a barbell now? Will this affect anything? (I'm wondering if my arms won't get the workout they should since they're not being used as much with a…
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protein calcium ratio
Does anyone know the recommended calcium to protein ratio? if im consuming 150g of protein per day (which i can never seem to get near), how much calcium should i be consuming? I read somewhere that it's a 20:1 ratio (mg calcium:g protein), which seems like a lot (3000mg of calcium). I'm not sure what MFP is saying my…
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Falling Out = ..Okay?
On my week off from week 3, I did a fitness class called R.I.P.P.E.D - Which stands for Resistance Intensity, Power, Plyometrics, Endurance, and Diet. This class has us using free weights, doing lifts as well as different aerobics like kickboxing. I fell in love, and so one of my three workout days at the gym has turned…
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Better for beginners?
Just wondering if the nrol4w is better suited for beginners, or if experienced heavy lifters would benefit to. Anybody start the program already pretty fit? I just finished p90x2 and planned on doing nr, but now I'm worried that a few weeks of stage 1 will set me back... Any thoughts? Thanks!