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How often?
Do you weigh and take measurements? I know its more about losing inches but have decided to only weigh once a Month. I know if I do once a week, I will get discouraged. I was thinking of taking measurements every 2 weeks. How often do you do these? Do you even notice a difference in measurements every 2 weeks? Should that…
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Which calorie range do you use - TDEE or NRWL4W?
Hi guys! I am in the middle of yet another moral debate about calories, so I'm wondering what calorie range you use. Do you use TDEE - 15% or do you use the range given in the book? I just realized that I miscalculated my calories according to the book and according to it, I am eating too much. However, I am well within my…
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Diet plan?
I got my book yesterday and was wondering how many of you are following the diet plan? Are you following it strictly or just using parts? I changed my macros to 40/30/30 and I feel the is a big change for me so I can't jump to adding even more protein than that right now. Also, are you all drinking the after workout shake?…
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In need of support!
Hello! I started the program on Monday (April 16, 2012) and am looking for people who started on or around the same day I did. I just want to be able to get some motivation and hopefully motivate others to keep at the NROLFW program! Cheers!
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help. anyone else..
ive just got the book and im eager to start, however id rather use the gym as i feel i wont do it at home. my problem is i dont know how to use some of the equipment needed and im being a huge wimp and darent ask. anyone else as lame as me? :(
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Clarification
Ok, so i did workout B#1 today (and boy do i feel it lol) and i just want to make sure i am doing something right. as i understood it from the book, i am supposed to be doing a weight to where it is not easy to finish all 15 reps, so on my second set is it alright if i am not able to necessarily complete all 15 reps? or…
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Still reading book and not understanding
I'm only on rule 16 and I am so confused about the book and its terms..Cardio isn't good? 1500 calories is not alot? I don't understand how you lose weight then lol. And i'm not even understanding what hes talking about with marco nutrients...Will it all start to make sense or do i need to start over? I feel like I'm in…
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Started today!
I put this in my blog, but I thought I'd share it here too, and ask for feedback/tips. I did better than I thought with some of the moves, but far worse with others. Here's the run-down: Squats. I did the warmup set of 8 with just my body weight, which was OK, but not very strenuous. I did the 2 sets of 15 with just the 45…
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how many calories burned?
I am currently in phase 1, and on my 4th set of workouts; I was wondering if anyone has any idea how to calculate the amount of calories burned per workout?
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NROWLFW at home
I just bought the book and am excited to start! However I do not belong to a gym. I have a variety of things in my "home gym". I currently have dumbells ranging from 5-20 pounds, resistance bands, a small weight bench, a 14 inch step, and a Swiss Ball. I am just wondering if there is any additional equipment I might need.…
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HIIT
I know High Intensity Interval Training but how do you do it? I don't mean to sound like an idiot but can you explain it? Do you add it to this program?
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NSV!!
I am so excited!! When I started this program I weighed 148.2 with a bf% of 24.9 on 4/6/11! Today I am up to 149 but my bf% is down to 22.9%!!! So that is 4 pounds of lean mass gained and 3 pounds of fat lost!! I am so doing a happy dance right now! I lost 3 inches over my chest/waist/arm/hip/thigh measurements!
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Recommended Reading
One of my MFP friends is a professional fitness and performance trainer. I saw in one of his posts that he is not a fan of the "NROL4W" author, so I asked him for suggestions on authors/articles that he does like and respect. Here is a portion of his reply: [ That being said, I am a fan of Mark Rippetoe's stuff. Good,…
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Will I regress with NROLFW?
I have been lifting heavy the last few months using the Jamie Eason Live Fit program. I like it but I have moved onto stage 2 and it is 5 days of lifting, different groups each day, and I can't get to the gym that much. I LOVE the progress I have made so far and I am scared of switching to NROLFW and losing some of my…
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Dr. Cassandra Forsythe Interview
If anyone is interested here is an interview with Cassandra. http://www.askthelowcarbexperts.com/2012/04/13-low-carbing-women-weight-lifting-dr-cassandra-forsythe/
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NROL4W and weight loss?
I hope this isn't a dumb newbie question (or one that's already answered somewhere else), but all the results posts/threads I've seen here since I joined seem like women are losing inches, but not usually losing weight, which worries me because I medically NEED to lose weight. I WANT to be stronger & smaller, too, which is…
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No DOMS in legs....
Right now I am in Stage 1 and I just finished Workout 4A, I haven't had any DOMS in my legs sense Workout 1A. Today I squatted 95 pounds (highest ever) and it feels like I did nothing at all, same goes with lunges and deadlifts with Workout B. I am using 25 pound dumbbells for lunges and I struggle to finish with that…
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Soooo Sore
I did my first workout Monday. I could hardly walk Tuesday and halfway through yesterday. I was going to go yesterday to lift but was booted from the weights and aerobics room. I did 30min of light spin. Today was workout 2 and man I super sore again. Don't get me wrong....I love this but what can I do to help with the…
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38 yr old new to this or ANY exercise, needs help
I am sure the flood gates of opinions are getting ready to be released... I just ask that you are all "nice".... OK... I have been working on getting healtier for about 6 weeks now... ( and have literally NEVER done a minutes worth of intentional exercise a day in my life...) cutting my calories, working out almost…
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NROL4W and Cardio
Hi, I will be starting nrol4w in two weeks when I finish with Chalean Extreme. I wanted to know if those of you already doing nrol4w also do zumba class with it. I would hate to give up my zumba and hip hop classes during the week. I have heard that heavy cardio (I usally burn a bunch of calories) can interfere with the…
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Who wants to see my squat progress?
:happy:
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Let's talk squats for a minute
Why is there so much conflicting info and advice about squats? One thing says never go all the way down, you'll kill your knees. Other things say you have to all the way down? I read things about how smith machines are evil, yet that's what my trainer put me on. What the heck? So let's say I'm squatting. If I am back on my…
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Stay the course, tweak plan, or bail??
Sob. I am now up NINE pounds since starting NROLFW. Strictly adhering to the diet and lifting plan, and maintaining my cardio that I had been doing. Realistically, some of it is water weight, I know. But I can't fit into my pants this morning!! I drastically upped my calorie intake. I had been sticking to a max of 1200,…
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What exactly does this mean?
On some of the exercise descriptions in the book, it says "finish all reps, then switch sides and repeat the set". So if you're doing 10 reps, does that mean you actually do 20?? 10 on each side? Or does if just mean do 10 on one side, then on your next set, do the other side?
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starting tomorrow!
Im going to start the workouts for stage 1 tomorrow. I am worried that I will get bored because I am only doing 2 days a week and it will take a lot longer. But i am still totally excited! :) I have seen some amazing results from others and hope this will get me past the plateau I have been on.
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Burn out
When I started this program I was pretty excited and didn't dread going to the gym. This last week has been a crazy struggle though. I'm not tired I'm just burnt out. Like going to the gym today seems like a terrible idea. I know if I don't go I'll feel super guilty. I just don't know what to do. :( I went on Tuesday and…
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Newbie. Any tips?
Hi everyone, I got my book and am ready to dig in :smile: A bit of background. I'm 43, 5ft7 and around 203lbs. My aim is to tone up and lose my apple shape, if the scales show loses that would be great, but it's more important to me to look different to what I am now. I've maintained a lifestyle change since just before…
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Jan Start Progress Thread
Hi! I've noticed people talking about a January start progress thread. I think that's an excellent idea. I have not yet received the book, but I took all my measurements. So here goes! Weight: 143 lbs Neck: 13 Bust line: 36 Below Bust: 32 R Arm: 10.5 L Arm: 10.5 Natural Waist: 27 @ Belly Button: 29.75 Hips: 38 R Thigh:…
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Stage 1.....How Long did your workout last?
So I just finished Workout 1A and am so excited! I did the workout as described and did the rest between each set of exercises, I completed the workout in 30 min. Does this seem right or did I get through it too fast. I guess I was expecting an hour long session for some reason.
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slow start....suggestions??/
need some advice. I am all set to start Stage 1 workout 1A today, and the cold that has been festering for about a month is here slowing me down. PLUS, due to various events over the next week or so ( a wake, a housewarming (mine) etc.) I may struggle to be able to fit in a second workout, and at the end of the month am…
