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Maintenance vs deficit calories
So originally MFP set me at 1200 which was clearly crazy talk. Then I calculated my numbers from the book which gave me 1800 to eat at maintenance with the thought to eat about 200 more on lifting days. So then I am still trying to get to my pr-preg weight of 127 (okay youngest is 3 1/2 ) but always got to this number…
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Is it possible...
Hey everyone! I've been reading this book and can't wait to try it! BUT is it even possible without a gym and on a budget? I have a fitness center at my apartment complex but it doesn't have free weights and only has one of those total gym type machines that I can pull one bar down from above while sitting or standing and…
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Forearms hurt
So I did Workout B on Wednesday and it went really well. I woke up Thursday morning sore all over (a good sore) but my forearms are so so so sore, even today (Friday, two days later). Did anyone else experience soreness in their forearms after Workout B? Is this normal? Did I do one of the moves incorrectly?
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BF%
How often do you check yours and are there any "rules" as such ie. time of day, before or after food and workouts?
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Prone Jackknife
Am I the only one who is physically unable to do these? I have tried each workout to get on the ball and hold myself off the floor but I simply can't do it. I have very little core strength (one of the reasons I started!) due to a CSection with my 1st child and split abs after my 2nd child. I'm currently doing reverse…
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Intro and some help please
Hi All, I have just purchased the book and have nearly finished it, so glad I have found this group! I am going to start properly next week although I am mot new to lifting, Have been lifting in the gym for about 2 months but not heavy as yet. a bit about me.... I am 5"3 and currently weigh 245lbs. have been doing quite…
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How often shall I lift
I still haven't finished the book but have started looking for a suitable gym so I can start my strength training. I am not planning on doing cardio (other than walking as much as my time allows). My time is very limited and I will probably have to train in my lunch breaks (and they are only 30 minutes :( ). I am thinking…
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Well Hello Stage 2, nice to meet you!
I might have only lost a couple of pounds and only .5 an inch in stage one but I'm loving the way things are rearranging on my body. I'm excited to see what stage 2 offers me. :bigsmile:
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C25K and NROL4W
I want to do these together, has anybody done it? Im not exactly sure if I should do 2 days a week of NROL and then 2 days of C25K or exactly how that should all work. Back round I am in week 4 or NR. Thoughts?
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step-ups
How do you add weight on a step-up? I was holding a plate weight or dumbbells, but they are getting awfully heavy and I'd like to give my wrists a break if possible. Maybe put them in a backpack?
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First day, but a bit concerned?
So I did my first day today :) I did a 5 min warmup walk on the treadmill and then expected to bust butt. Well on the squat I did the bar for the first set and then added 10 for the second, so 45 and then 55. I def. feel like next time I can added more but my biggest concern was if I was doing the squats right. I'll have…
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Starting next week and I have a question
Hi ladies, I'm looking to start the program next week, but currently do other exercises that I would rather not give up. Could you look over my schedule and let me know if you think it's doable, don't want to burn out :wink: Monday- Kettlebells Tuesday- Pilates and poledancing Wednesday- Lifting Thursday- Body balance…
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Deadlifts
So today I completed Stage 1, week 3. I made my husband go with me and really teach me deadlifts as I have felt that I just wasn't doing it right. Well, I was doing them half-right. Upon learning to do them correctly, I had to drop my weight almost in half!!! So here is my question: should I focus this week on my form or…
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Measurements going up?
Hello- My measurements are actually going up, especially lower body. But, I fell like, overall, I am looking better. Anyone else?
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Body Fat % Measuring
I see some talk about body fat % on the chat thread and in the 10-week challenge thread, so I figured I'd start another one to ask my questions about it: 1. What do you use to measure it? I know there are 3 basic ways: immersion (water displacement), scales & hand-held monitors, and calipers. Which one do you use, and do…
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Workout Logs
I created Individual work out logs for each stage of NROLFW if anyone wants them please send me an message with your email:smile: address
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iPhone/iPad App for NROLFW ?
Hi all, I'm new to is group and began stage 1 yesterday- I have looked into the different logging sheets etc and just wondering if anyone knows of a iPhone/iPad app for NROLFW? Wouldn't it be great to have an app with the routines, exercises ( dare I say it even video clips) and logs so all you would need is that instead…
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Still sore after every work out
I am currently wrapping up Stage 1, I lift on MWF and then do some cardio over the weekend. I still get sore every time I lift. Does this happen to anyone else?? It's good in a way because for the most part I avoid the scale when I'm sore, knowing that I'm most likely retaining water and I mentally don't deal well with…
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Scared to do negative chin ups since reading about rhabdo
Link here, she was doing negative chin ups and got rhabdo http://fitfeat.com/blog/2011/06/03/rhabdomyolysis-if-you-exercise-read-this/ I am not at that stage yet(still on stage 1), but reading this has kinda got me scared..
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Link to Calorie Counter and Workout Log not working
Hi! I'm new to NROL4W and would love to download Maggie's Excel sheet that is a calorie counter and workout log, from that Caustic Musings blog, but the link appears broken. Is it possible for it to be posted somewhere new with a new link? Thank you in advance
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Frustration!
you know what sucks? when your 1 year old drops your phone (that you shouldn't have let her play with in the first place) and cracks the screen, thereby necessitating a new phone. you properly back up all your bidness, EXCEPT the actual NUMBERS in your jefit app. you feel all high and mighty with your new phone and "all"…
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Using normal barbell, not olympic? Also, HiIT - essential?
I just got my stage one equipment delivered and am dying to start. I noticed though, that some exercises require an olympic barbell? Is this important or will a normal barbell do? It said nothing about improvising this in the book.. (Obviously ill load the barbell with weights..) Also... Interval training. (EEK!) I…
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Day 1. Discouraged already! Feedback please.
Well, I didn't feel like I knew what I was doing but I decided to Just Do It! I can honestly say I have never felt so frustrated! Workout A A Squats: The squats are ok. I can do them without weights pretty well. I only have dumbells at home and wasn't sure how to hold them. I tried one set holding them on my shoulders to…
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Tired. Oh so tired.
I'm in Stage 1, workouts 4. On the evenings after I lift, and for the entire next day, I'm am so tired. As in, crawl in bed and sleep tired. Although, I don't sleep super great. (That is pretty normal. I haven't slept great in years.) I am getting no exercise on nonlift days, because I'm just exhausted. I typically eat…
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First workout...need advice
I see that it only has two and three reps for each exercise, is it okay to change it and do four?
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Just did my first workout!
Hi Everyone! I picked up NROL4W this weekend and read the whole thing. I love science and the explainations in the book make so much sense. So I did my first workout today. I have to admit after the squats, pushups, and rows I was thinking there is no way this is going to do anything and replace all my cardio. Then I did…
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Ok, tomorrow is day 1
And Im still not sure what exactly will happen. So according to pg 140... I should do: Squats ---push up--seated row---push up---step up---prone jacknife ? And this will all be under "workout 1"?
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Issues at the Gym - Help please!
Okay - so I signed up for my gym membership last week. I asked for a personal trainer so they could try to help me get through the first workouts - since I have no previous knowledge about lifting what so ever. While I have not FINISHED the book, I have read almost all of it. At this point, I think I have a slight idea of…
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Deadlift help?! Stage 1
I just did workout 1B today which stats with deadlifts. I know the goal is to start with 2 sets of 15 reps and then work on increasing weight and decreasing reps during each workout. The problem is...I can't lift JUST the bar for 2 sets of 15 when doing the deadlift. I was able to get through about 2 sets of 8-10. So what…
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squat weight question
i know this doesn't actually matter, but i still want to know: when you guys record the weight you are squatting, do you include the bar weight? or do you just record the weight of the plates you add? i know that all that really matters is how much i'm improving, but i still would like to be able to gauge how much of a…