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Eating back calories
On my non workout days (where I dont lift) I do cardio, should I eat back those calories then? Does this even make sense, lol
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AMRAP workouts at end of stages
I don't like them! I just finished my stage 2 sets of them. I'm not sure if its a mental thing or what but I would sort of like to skip them from here on out. Thoughts on this? I hesitate to deviate from the plan as prescribed but I find myself just thinking, eh, get in 20/30 reps and call it good. I imagine if I had a…
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Step Ups
Hey guys I was wondering when doing the step ups do you land back down on your trailing leg and bring your working leg back to the floor and then step up again, which is what I have seen on youtube videos or do you step up so your training leg is level with the bench and then lower back to near the floor? thanks
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week break between stage 1 & 2
when/if you took your week break between stage 1 & 2, did you not do any exercise or just refrained from strength training? I'm on my week off and im planning on going hiking tomorrow & doing hot yoga this weekend, and ran the stairs last night... I can't remember what the book said (if anything) about the week off
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ChaLean Extreme questions...
So question.... New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day: Step 1: Found my weight in Kilograms Take your weight and divide it by 2.2 = your weight in kilograms. I weigh 117.5 lbs, so in kilograms I weigh 53.40 kg Step 2: I calculated my Resting…
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Finished stage 1- less than thrilled
Ok, first let me say that I know the goal of the program is to build strength, and in that regard, things have gone great! My body is so much stronger than I knew it was. However, the vain side of me would really like to SEE the results! I can definitely feel them, but I wish they were visible to everyone else. So, here…
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Not feeling challenged at stage one
Okay so I did workout B #2 yesterday and when I was finished the 5 exercises I did not feel challenged at all. I mean sure I lifted heavy enough to just get that last rep but it took me about 20 minutes. I am used to doing splits working two muscle groups a day 5 days a week with heavier weights and feeling a little sore…
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How many of you skipped Stage 6?
And if you did do it, can you now do (or almost do) pull ups? I really, really want to be able to do them and am doing the program for strength so I am planning to do it, but I'm curious what the veterans think. :)
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How do you count shoulder press weights in Stage 1?
I'm on my fourth work-out and have a question about logging in weights. I tried to run a search to see if anyone had asked this before, but it's a hard search to do. If you are using 12 lb dumbbell in each hand in the shoulder press, do you put down 12 lbs/15 reps or do you put 24 lbs/15 reps?
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Question about Calories on Workout/Non-workout Days
I know that according to the book's numbers, on days of active workouts I should eat 250 calories more than non-workout days....I don't actually remember that from the book, but I noticed it on one of the spreadsheets that was floating around. So how would I figure that into Scooby's numbers? According to Scooby, using…
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AMRAP and Special Workouts
I only do these when I am completing done with the ALL the workouts..correct? Of am I supposed to be doing it after every day's workout?
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Flat shoes
Hello I notice that lots of people do Deadlifts and squats in flat shoes like converse pumps. I am planning on getting a cheap pair of flat pumps today to help me stabilise on my squats as I tend to rock a bit. My question is do you change back to gym trainers when you do the step ups and lunges etc. I can't imagine doing…
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Resting days
Soooo, I do my workouts Mon, Wed, Fri and I did nothing this weekend..I feel like I should be running my butt off, or doing some cardio. Although, I was freakin sore! So, On resting days, I am still able to do cardio correct? What do you all do on your resting days?
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No step for step-up!
Hello! I just started NROL4W and it went well (today was my first day of stage one!). Unfortunately I couldn't complete it as recommended because I couldn't do the step up. Why, you ask? Because my building's gym has no steps! None, zip, nada. The only things it has is those half-balls (you know the ones with the flat…
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Muscles, Y U NO HURT?
So I feel this is a rather silly question, but the forums and Google haven't adequately addressed my concern. After NOT working out for a month at all, I started doing this program and my muscles haven't had the usual soreness that happens when I start a new workout regime. I started this program before in January for two…
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Stage 2 weights - how do you figure it out?
I tried looking through the stage 2 thread and saw some info, but in general, can anyone give me an idea of what you used in stage 2 to start with,perhaps compared to your ending stage 1 weights for comparable exercises? Did you increase weights much over stage 2? It seems so short! And lastly, did you take his advice…
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I'm SCARED!!
Ok, I've read the book...read the reviews...read the posts and I'm scared. I KNOW I need to try something different because 1200 calories and Cardio just aren't cutting it anymore!! Should I hire a PT to walk me through the weight room? Or just suck it up and be brave? Also, I'm terrified of gaining an ounce by upping my…
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insights please :-)
Hola, have lost 25 pds slowly over the last 4 months and have the last 10 to go. I swim laps (e.g. 100m IM sets) at least 2x a week for an hour (w/ gloves and fins at times for added resistance), also get on the elliptical couple times a week for about a half an hour (HRM>150), as well as do some running intervals (HIIT)…
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Deadlift
Does anybody do an alternative for the deadlift????
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NROLFW nutrition plan...who's following it?
I just picked up the NROLFW the other day and am currently reading it, preparing to begin implementing it next week. I have no idea why I thought it was just going to be a book about lifting. Of course, it has a recommended nutrition plan, too. Duh, CarrieAnne! I'm only on page 47 right now so I don't even know for sure…
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Anyone maintaining at a deficit?
I am nearly through Stage 1 and have been eating at the 300 calorie deficit as calculated in the book. I have lost NOTHING. Not a lb, not an inch, nothing. I have a slightly more fit appearance, but nothing astonishing. Has anyone else experienced this?
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STage one squats
Do you have to do the barbell squat or can you do one of the other squats listed in the book??
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Lifing alone? Newbie questions
Hi all! I just got the book and i'm about 1/2 way through reading it. I'm planning on starting in a couple days. I'm really liking the book so far but i'm wondering if it's ok for me to lift alone. I don't have anyone to lift with and it's kind of intimidating doing this on my own but I think I will like it once I get…
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Excited to be doing this
Good morning, So far I have done workout 1 for A and B on stage 1 and I have to say that I enjoyed it very much. I have no idea of the calorie burn as the FITBIT really doesn't register weight lifting, so I will be buying a HRM today so I can monitor my progress as the weeks go by. I do have to say that as a runner, this…
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FitBit and weight training
Hey all, Do any of you use the fitbit? If so, do you log your calories for this weight lisfting manually or do you allow fitbit to update those calories? I did stage 1 workout 1A yesterday and ran 1 mile plus and it only logged 39 extra calories - this does seem real low. Thanks Edited to add: my fitbit did register 223…
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Please help. I am still so confused. Meh. :(
Ok, so first off, Im trying to start Stage 1 Workout A. I was shown this spreadsheet: https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0 It is listing workouts 1-8, what are those?? It cant be 8 different sets of squats? or pushups? etc. I understand I have to alternate between…
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What is this Deficit?
As always, I'm confused on what the deficit is? I did my calculations from the book...fo rno workout days its at 1900 calories and workout days its at 2200. So, for weight loss I took of 300 calories for each, which brings it to 1700 and 1900. Is this how I am supposed to be doing it?? Is that considered a deficit??
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Stage 1 to Stage 2 looking for advice
I may be getting ahead of myself but I tend to start planning way in advance and have a small dilemma. I just finished Stage 1 workout A6 which means by my calculations I will be finishing my stage 1 in about 2 weeks (I lift 3x per week). If I skip the special exercise 9 then I will be finished sooner. I go on vacation in…
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Session 3 YTWL
Holy sh88!!! At first I was thinking that 5 pounds would be really too light.....well by the 3rd set I wished I took the stupid pink 2 pounds dumbbells
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Did you follow the calorie suggestions in the book?
Hi all. I just did my first workout yesterday boy I am sore today! I just wanted to know if everyone is following the calorie suggestions of the book. If you are did you start on the high end or did you cut the 300? What if you do cardio on off days which do you eat? Or do you just eat the average of the two? Kinda…