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Phase 2 Results with Photos
Hey all my lovely NROLFW ladies. I just posted a blog with my Phase 2 results and progress photos from 2 weeks into the program to today. If any of you are starting out and worrying about the scale not moving, check out my photos. I haven't lost a SINGLE pound in between when the two photos were taken. And that's the…
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hi everyone! newbie here
Hi girls!!!! My name is Theresa but all of my friends and family call me Tree for short (hence my screen name!). I am 23 years old, 5'4, 126-128lbs (started at 178lbs, lost 50-ish lbs in the past year). My body fat percentage is currently at about 22% and I would really like to get down to the "athlete" level with about…
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Protein shakes
I know this gets posted on the main forum but wanted to ask you ladies. I started using Isopure zero about 3 weeks ago and my iron stomach isn't so iron when it comes to this. I swear, I got so bloated/gassy (I know, I know, I'll stop trying to be all sexy on my posts), I went up a pant size. The shake has 50g of protein…
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Venture a Guess?
Why do you think the writer of NROLFW has anyone over 35 with A BMI greater than 27 use 1.2 (sedentary level ) for non lift days and only a 1.4 (light workout) for lift days? I thought BMI wouldn't be a factor.
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Proper Squat Form
Hi, I am only on workout 1b and after completing 1a, I wanted to double check my squat form. I reread and looked at the form in nrol4w. I also have Mark Rippetoe's book Starting Strength. This book has a whole chapter on the squat. My issue is that both books present different forms. From what I see nrol4w- stance is about…
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Push-ups on Smith machine?
Hi all! I am in week 3 of phase 1. Just did my 5b workout today-Hello! Wow 3 sets is much more intense! My question is about push ups though. I cannot do a full push-up. In order to keep my form correct and go ALL the way down to my chest, I really need to do 60 degree, or counter height. The problem is I cannot find…
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I am New and have a question.
I started the Jillian Michael's Body Revolution and am in my second week. Can I do both the NROLFW and the Jillian Michael's Body Revolution or should I wait until I am finished with Jillian? I guess what I am wondering is will I be over working if I do them both and thus hinder any potential benefit? Thanks!!!!
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NROLFW and weight loss?
This might seem like a silly question, but I want to lose around 15lbs. I was thinking of doing NROL 2-3 days a week and then some cardio, swmming, biking or running 2 days or so a week. With a balances protein high diet does this sound like a good plan? I am not sure I can just follow the program to a T, I love cardio too…
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Question re: weightlifting and calorie deficit
It's my understanding that lifting while at a calorie deficit does not allow for musle GAIN, but it does build up muscle alread present. Correct? I have read and reread every possible thread and I'm just plain dizzy now. The scale really isn't all that important, but I would like to lose unwanted body fat, so I've gone…
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Only two sets?
I started stage 1 this morning, but I'm wondering why it is only two sets. Either I wasn't lifting heavy enough for it to make a difference or I'm doing something wrong. Felt like there should've been more sets than two of each item.... I didn't figure for it to take me only 30 minutes to get through it. Also, what can…
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2nd week......Pls Help
Well today was the beginning of week 2. I'm actually counting it as week one though. I guess last week felt like more of a tester week. I think I still may not be squatting enough?!?! If you don't mind me asking......what weight did you start with in workouts A and B? Can you list how you progressed over the 6 weeks? I…
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Maintenance calories vs calorie deficit
Hi everyone, I thought this may be helpful for some who is just starting NROLFW. I started Stage 1 back in January and calculated my calorie intake based on the formula in the NROLFW book. Non-workout days my calorie intake was about 1980 and work out days, something like 2205 (or something like that I don't have it right…
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i absolutely HATE my "boy" shape...what can i do...
Okay. I am 1/2 way through stage 3 of NROL4W. I walk on non lifitng days. I eat 1600-2000 cals a day and pretty healthy food and average about 30-40% protein, 30-40% carbs and 20-30% fat...almost always balanced. I just started taking liquid l-carnitine, CLA and T-Lean Extreme among other supplements like Omegas, calcium,…
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Mods for Deadlift? Also info about lunges.
Last night I did Workout 2B and nearly killed myself trying to do deadlifts with only 10lbs added to the bar. I think part of the issue is that the bar is so close to the floor. If I was lifting more like 100 lbs, the plates would keep the bar off the floor by several inches. Has anyone tried any modfications to these?…
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Diabetes and the NROLFW Diet?
Hi all! I'm currently doing JM 30 day as well as Nike Training Club's 30 min strength workouts (I can only work out about 3-4 times a week though--working full time and studying to take the State Bar of Texas is awful!). I'm going to finish JM the end of this month and hopefully by June starting NROLFW. The thing is, I'm…
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NROLFW really sets the stage…
Let me first start by saying I have not yet completed the full 7 stages, but I just wanted to share a few of my thoughts about this program anyways… I started NROLFW around the end of December 2011. Between late December and April 2012 I worked my way through stages 1, 2 and 3 of NROLFW. I you-tube’d moves to make sure I…
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NROLFW at home?
I am thinking about starting the programme, however wondered if this is possible to do from home? I have started reading the book but can't find any info on the equipment used? Does anyone else do this from home, and if so, can you tell me what equipment you have?
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Anyone Intermittent Fasting with NROLFW?
I'm considering this since my meals are usually high in calories - seems like the best option! Is anyone doing this? If so how are you finding it?
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Question re calories/cardio etc-I am new, please help !!!
Hi all, I have just strated strength training/lifting with a PT at a gym. He has worked out a diet plan for me which involves upping my calories to around 2200 per day but he wants me to follow this programme 6 days a week and have a spike day. I previously only did cardio and was maintaining at 1600 calories a day but…
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Please dumb it down for me!
Hi everyone, I've been wanting to start NROL4W for months, and now that I have a bench, weights, and barbell set up in the garage (yay!) I'm anxious to start, but the way the workout plan is written leaves a lot to be desired IMO. I found conflicting starter guides in MFP, so I hope someone can dumb it down for me further!…
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Fatigue this early?
I'm only 1 week into the program. I lifted on MWF and walked for 30 mins on Tues and did very light intervals on Th. In reviewing my food diary it looks as though I have averaged about 1500 Net calories M-F. My nutrients have been about 45/30/25 (I'm working on this.) Before starting NROL4W I was running approx 3 miles MWF…
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How do you get yourself to start?
I posted this on another board, but then it occurred to me that I might get more responses in here. :) I'm trying to work up the nerve to start Nrol4W at the gym tomorrow. I'm anxious just thinking about being the fat woman in what's usually the man cave (weight room). Plus I'm a total beginner so I'm worried about poor…
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Any UK based lifters?
Hi I need some more lifters on my friend list. Just added a couple of people from the introductions just starting out like me but I wonder if there is anyone in the UK who wants to be my friend so people are running on my time? I live just outside London. Thanks
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Do these numbers look accurate?
I started NROLFW last week and agree with the idea of eating more to weigh less. I've been reading around the group and have done my calcs and would love to have some input. Used the scooby website to get the following info: Used light activity level BMR - 1396 TDEE - 1920 15% cut - 1632 NROLFW 3 days per week LIGHT cardio…
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Stage 1, modifying the program - advice
I was hoping more experienced lady lifters could give me some thoughts on this. I started the program two weeks ago (did 6 workouts so far). This is the first time lifting for me, but before starting the program I was (kind of) doing P90X for about 5 weeks. I noticed that I was gaining strength quickly (quite a surprise…
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Anyone else doing C25k?
While skimming the forums, I came upon a thread discussing the C25k program and thought it sounded pretty neat. I did some digging and have officially decided to try it out. Is anyone else here doing it and if so, how do you squeeze it into your Nrol4W workoutS? Do you do it on the same days as your strength work.. y'know…
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Obesity and NROL4W
I posted in the intro forum and am currently waiting for the paperback version of the book to turn up (I have it on my iphone currently), so that I can get started properly. All the pictures and I've seen so far of people's before and after pictures are people that were slim and relatively fit already. I am neither of…
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Obese women
I have a question. I recently ordered this book and I'm about halfway through it. Should obese people NOT be doing this? Again, I'm only halfway through but it seems to be written for women that are around their goal weight. He doesn't say not to do it if you're overweight but it doesn't say much about overweight women…
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NROLFW Calorie Goals
Are they net or gross? Just did the calculations from the book and got the following: Maintenance Non-workout days- 1920 Workout days- 2160 So...do I just aim to eat those totals daily and not worry about eating back exercise calories, or do I aim to net those numbers? I also wear a Fitbit, and it usually provides me with…
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Week off before next Stage
Did you take a Full week off? No exercise at all? Or just no lifting?