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Grip
The muscles that I am working are fine and I could lift more, but my forearms are killing me. Do you have any problems with your grip? How do you work through it?
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Did you start at maintenance levels or fat loss?
I am preparing to start the NROL4W program on Monday, and have used the log sheet/calculations file linked on this board to determine my diet plan. Before I saw the calculations, I was sure that I would start right off the bat with the fat loss numbers. After all, fat loss is a big goal for me (not the only one, of course,…
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Anyone doing Weight Watchers... or even slimming world?
Wondering if anyone has succeeded in doing weight watchers (Or slimming world) along with lifting? I'm aware there's free foods so i guess i could fit them into my macro's to make up the calories required for workout days. I'd love to hear other peoples experience as WW worked for me in the past and i wonder what it would…
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I'm hungry!!!
ALL THE TIME... Why? Why? Why? I eat and eat and eat... until the good stuff is gone... then I'm like "Oh, a bag of chips"... nope, still hungry... "Oh, banana bread".... nope, still hungry... drink lots of water... hungry.... brush my teeth... hungry... take a nap... hungry... I have upped my calories to 1750... I'm…
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Do you do a bulk/cut cycle?
Hi all! I'm wondering if you do a bulk cut cycle with NR? I'm trying to think ahead and since I haven't been able to eat at maintenance, was thinking it might make more sense to eat close to TDEE and lift heavy to cut fat, then worry about adding more muscle. I have a BodyMedia Fit now and am burning between 22-2400 cals a…
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Nrolfw calories accurate or not?
Hi everyone in the group using the nrolfw book, did you get your calories from there? I ask because it shocked me last night. It says my RMR will be about the same as a 5'4" woman. What I mean is in the calculation there is no differentialtion for height. Then you go through the multipliers and height comes into play for…
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Calorie Burn estimate in Stage 1?
What is the average Calorie burn during stage 1? Ive seen some MFP friends listing in very low ( like myself) and other getting 300-500 from a HRM doing it.. SO do you know your burn rate? What is it?
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Can you tell me what I should do?
Okay I am starting Stage 4 on Monday. I lift as heavy as I can for the amount of reps specified. I have yet to be sore after a workout. Not even a good sore. I am not new to lifting but I am to heavy lifting. When I was doing the Supreme90 program or Bob Harpers strength DVDs I would have an awesome sore (not hurting but…
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It works! It really works!
I am currently half way through stage 1 and I thought I would share with you my success so far. Just a quick history about me and why I started NROL4W. Over the last 2.5 years I have lost a total of 125 lbs. I have successfully kept it off for the last 18 months. However, my body shape just wasn't where I wanted it to be.…
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Tempo
Having a bit of trouble finding info on this. What tempo am I supposed to be using, or is this disregarded in NROL4W? I'm pretty sure it was addressed in the book somewhere...
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How often do you Weigh yourself?
Well of course I knew that I might gain the first real week of lifting, but I still stepped on the scale. I was wondering how often people doing NROLFW weighed themselves. Also I saw some people still lose but its slow, are you weighing weekly? or every 2 weeks? I don't want to get discouraged, and yes I am taking…
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HELP! Muscle aches & pains...
Okay, first I apologize for my complete wimpiness. I did the first workout (Stage 1, Workout A-1) on Tuesday. Def. had some soreness on Wednesday. Now today I'm way more sore. Is that normal to be more sore on the second day? Also, am I okay to do workout B-1 today, or will it be counterproductive with such sore muscles?…
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Should I finish?
Grrrrrrr!!!! I only got half of NROL4W Stage 4 B done. Gym lost power because of a down power line. Not freakin happy. Should I do the rest on Friday plus workout A or just skip the rest of B?
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-300 takes my below BMR?
So I've reduced my calories in line with NROL4W will have to plan well to ensure I have enough calories, I haven't done the 300 deficit as it would take me below my BMR. Has anyone else found this?? Should I just go with the basic calories and will I loose any weight as I still have a long way to go? Any thoughts or advice?
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Success with MFP #s or NR #s
Good morning everyone! I'm just slightly still a bit confused on numbers. A few stats: I am 23, female, 5 ft 2 and 180 lbs (last time I weighed a week or so ago) and have completed 3 weeks of the workouts. I'll be doing A5 tomorrow. MFP calculates my BMR to be 1524, and New Rules calculates my RMR at 1382. Currently I have…
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Stupid Stage 2
I was in love in Stage 1. I'm procrastinating Stage 2 because it's irritating looking. Here's why: 1- I can be done with Stage 1 in an hour, including my 10 min walk to the gym from my house. By my estimate, Stage 2 workouts will take me over 90 mins. 2- Some of the exercises would require me to lug equipment from one side…
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What does an average's day's food look like?
Hi there, I just started reading NROL4W and I am going to start next week (I am currently recovering from a throat infection) I am curious as to what an average day's worth of food looks like for you guys as I'm really maxing out my appetite at 1600 calories and I can't imagine putting away 1900+ even on days when I have a…
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Lifting/Strength Training music playlist
So lets have it- what are you listening to at the gym to keep you pumped? I have a few songs but want some recommendations- a lot of the posts outside of this board have a lot of men that post a ton of heavy metal songs and thats not really my thing. So far this is what I'm working out to now: I Can Do Anything: 3OH!3…
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equipment to get started
what equipment would you recommend for a newbie on a budget? Free weights? Bands? I'm doing all this at home.
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Anyone just beginning??
I am beginning the program next week and I thought it would be fun to find a couple others that are also just starting and are committed and serious about it! It is always nice to have the company along the way. I lost close to 50lbs about 2 years ago and my body fat is at about 29% now. My goal is to lose about 10%!
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Step-Ups
What do you ladies use to do your step-ups?? I do the program at home, and right now I am using a folding chair. It is WAY too high to do anything effectively, so I want to get something lower, but not too low. If you use aerobic steps, how tall are they? Most that I have found seem too short. Thanks :)
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Intro + Question
Hi ladies! I just recently ordered and received the NFOL4W book and I am excited to get started. I started my weight loss journey in January with Turbo Fire and counting calories. I have lost 25 lbs thus far and I am 6 lbs away from my goal weight. I have signed up to have boudoir pictures taken on June 23rd. Do you think…
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Convince me to stick with it!
Ladies, I'm am all over the place. One day I want to continue with NROL4W and the next day I'm ready to give it up. I think I'm getting frustrated with not seeing any results. I'm halfway through stage 1 and while I'm getting stronger I'm not seeing any difference in my body. Yes, I know it will be slow. I keep telling…
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Self-Confidence. One of the reasons I'm loving NROL4W!
I wrote this in a note to a new NROL4W friend for a compliment she gave me in my newsfeed this morning, but I wanted to share this part here, because it came as such a surprise to me to find myself writing these things. I started NROL4W less than a month ago (April 16), and it's like I'm in a dream to even think about the…
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Maintenance or Fat Loss?
I am really confused on how to figure out if I should be eating at Maintenance or Fat Loss. I am 31, 5'6", 125 lbs and 21.9% BF. I am not wholly concerned with the number on the scale, but I would like to shed some left-over baby weight on my stomach and thighs while building muscle. So, what do you think? Maintenance, fat…
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Warm up sets
Hey everyone, I read that doing lower weight warm-up sets is a good way to go. I tried to do that with deadlifts but I was only able to lift the bar which was 45lbs, and I was deadlifting 55lbs I think it is supposed to be lower. Also are you warming up on each exercise? I forgot yesterday and it was only my 2nd day so I…
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NROL Books
So I splurged a little a few weeks ago on Amazon and purchased the NROL (men's version), NROL Abs, and NROL for Life books. Yes, I've become slightly obsessed with reading these! I've only managed to get through the NROL (men's) and the NROL Abs books and I highly recommend them to anyone doing the NROLFW or thinking about…
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Starting Stage 2 this week....
Hey all, looking for some friends that are starting stage 2 this week. I have spent some time on the existing threads but would love to have people at the same point to bounce ideas off of and compare outcomes. Post here or add as friend? :smile:
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I have a question about alternating sets!
I just finished the book and I'm planning to start next week. But I have a problem... the gym I work out in is pretty busy, and any place where you could use an exercise ball or do push-ups is far away from the weight room. Is it going to be a big deal if I do the exercises separately? I know the whole program is full of…
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Which Calorie Estimate Should I Go By
Stats (last I checked) Height: 65.5 inches Weight: 170.5 BF %: 32.1 Age: 43 If I go by the book: BMR: 1348 . Non lift day: 1618 + 300 (I breastfeed ) Lift day: 1887 + 300 Freedieting: BMR: 1505 Non lift day: 1806 + 300 (I breastfeed ) Lift day: 2107 + 300 Fat2Fit BMR: 1509 Non lift day: 1811 + 300 (I breastfeed ) Lift day:…