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Help!
So I know how many calories to eat after cardio... But on days that I also lift for about 45 minutes (vigorously). How many calories should I be adding to my daily count? I am reading that I actually use more calories during strength training, and am confused...
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Body Fat
Hey! Do any of you regularly test your body fat? If so, how? Calipers at home, gym, bio-electrical impedance? I have had my body fat tested through the impedance at my gym, but it came up with a really low number, ~17% and I know my bf isn't that low. I recently bought myself a pair of calipers and tried them out. This…
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General board administration
Just wondering how everyone likes the board and if there are any suggestions of things you'd like to see on here, or not see on here?
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NROLFW ... for husbands?
Hey all! I got back into lifting a few months ago, and discovered NROLFW. I just completed my first 2 workouts. My husband belongs to my gym, but never goes. In fact, he's never lifted weights in his life. He's decided he wants to work out with me 2 days a week ... purely out of insecurity. (He remembers what I looked like…
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Eating back cals after cardio on off days
I get that I will eat more calories on lifting days but if I do cardio on my non-lifting days, should I eat those exercise cals back? Before starting this program I did but just want to be sure of how it goes with this.
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Does anyone want to do a challenge/experiment with me?
Hey all! I am nearing the end of Phase 1 and was thinking of doing a challenge (an experiment might be more appropriate). I have a ton of trouble eating enough (terrified of eating more), but have read too many success stories to refute the idea. I am planning to do the following over the next 8 weeks: - decrease cardio to…
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Just got my book
Yesterday in the mail. Can't wait to read it!!!!! I'm so excited.
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Newbie Question: Goal Setting in MFP
Hi everyone, I am starting NROL4W tomorrow (Yay!). I was wondering with all of the different calorie goals on different days (work out day vs non workout days) do you change your goals in MFP daily? How do you use MFP to your benefit in this regard? TIA for the help! :happy:
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Can I still do this program if I don't belong to a gym?
Right now, I'm doing Jillian Michael's Body Revolution but when I'm done (it's a 90 day program), I'd really like to look into Nrol4 W. But from what I'm seeing on this message board, it sounds like I need to be a member of a gym to have access to the types of weights I'll need. I don't have the book as of yet but wanted…
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Anyone eating maintenance cals?
I just decided to eat at maintenance for a month or so to sort of restart my metabolism (I probably should have done this in the beginning of the program, but better late than never I suppose!) The NROLFW calculations give me about 1950 on non-workout days and 2200 on workout days. I wear a HRM during my workouts and…
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Gain muscle? Lose Fat? Weights? Cardio? Calories? What to d
OK. Would love some advice and help with my 'plan'. I am a very squishy, pear-shaped 118lbs (5'2") and 25.5%BF as of my weigh-in today. I did weigh in at an odd time (~1030am after A2 workout) but that's when I thought to do it. I used the TANITA Body Analyzer at the gym. I will take some measurements this weekend, too.…
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Another Stage 1 Newbie with questions, oh joy...
Hi! so I started NROL4W last Wednesday, and I'm about to do workout B today. I do have a few questions though: - I felt a little sore in my upper body after the day 1 workout, but not in my lower body, so I'm wondering if I should increase the weight resistance already, for squats and step-ups? and by how much at a time?…
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What do YOU do between workouts?
This is a two-fold question. 1. On the days you're not doing this programme, what do you do exercise wise? Take a look at my regime and tell me if I'm doing it wrong. Monday - Rest Tuesday/Thursday/Saturday - NROL4W (warm up is cardio, about 20mins) Wednesday/Friday - only cardio and core exercises Sunday - swimming (as…
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Question!
Question for all the ladies doing NROLFW.... I've been doing this program for a while now, and was up to stage 5 when I tore my rotator cuff. I've been out for about 7 weeks now, but THIS GIRL gets to start lifting again tonight!! So excited, cleared by the doctor, just had to promise to take it easy and build up strength…
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Am I doing it wrong?
Hey all! This morning was my first Nrol4W workout! I just had a question: The book is really confusing to me and I feel quite stupid trying to suss it out. I thought I had it but when I did the workout this morning it only took about 25 minutes and seemed really easy. Am I doing it wrong? This is what I did - Squats (15 of…
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What are your macros?
Hey guys! I'm just wondering if you all follow the 40/30/30 for your macro nutrients or something else. I'm a runner as well, so I want to make sure my muscles have enough fuel. I eat a ton of fruit and am having a hard time feeling really bad about it. Any input appreciated! Thanks!!
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Smart Phone App
I have been looking for resources to suppliment my NROL4W book/spreadsheets. I came across this website that offers a free smart phone app. You can create your workout, OR download premade workouts submitted by other users. I found one particular user that created routines for the first 3 weeks of NROL4W. It's easy. 1.…
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LOVING NROL
Just wanted to shout out that I am loving the workouts! Just did stage 1 workout A for the second time and loving it :-)
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Protein Powder & Tracking Body Fat %
(Not really related to NROLFW, but I love the information and support from this group so I figured I would post here first before putting out on the general forum) Im looking for some recommendations for a new protein powder. I have been using EAS 100% Whey Protein (Vanilla) for a while now and for 23 grams of protein per…
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My gym doesn't have a squat rack :-/
I want to start this program, but my gym doesn't have a squat rack - only a Smith machine which I hear is bad for your knees and joints. What do do?? I can't for the life of me figure out why they have no squat rack. I'll have to ask a trainer.
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STARTING STAGE 1 ON MONDAY
Looking forward to it :-) Would love to know from people who are already doing NROL - what does your weekly workout schedule look like? I'm definitely not stopping cardio, I think it's important to have balance, with everything in life! Would also love some MFP friends who have just started, about to start, well into it,…
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weight gain
Ok, so I just started last week but I started bench pressing a few weeks before I got the book.....here is my problem, i going up in weight. I don't know if it is water weight or what, to early to be gaining muscle. So how has the scale been since others started lifting?? I ordered a body fat caliper yesterday because the…
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Thinking about starting stage 1
I completed insanity and now im looking to get back into weight training. I used to lift heavy when I was in college then again before my wedding. I did not like my results before my wedding (I was working with a trainer) but I think it was mainly my diet and I didn't lift 3 times a week and frankly I don't think her…
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Hi All!
I'm almost done with Stage 2 and JUST found this group. When I started I searched for a New Rules group and I was puzzled when I couldn't find one! I think it was yet another MFP glitch because here it is! I've been lifting heavy for just under a year and have loved my results. My main goal at the moment to lose body fat…
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Anyone with serious back problems?
Hi everybody! So after reading so many threads about eating more, heavy lifting, less cardio etc I have become very intrigued. I bought New Rules of Lifting for Women and just finished reading it. As I'm sure every newbie feels, I feel intimidated and like "Can I really do this?" But for a different reason... I have…
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Just started...question
Hi! Today I did the first workout of stage one, for the very first time. It went petty well. I'm having a hard time figuring out the right height/angle for me to successfully do push ups. I've had a wrist/tendon injury that I'm being careful not to reinjure. The main thing I wanted to ask about was the prone jackknife. I…
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Brand new- scared of deadlifts
Hi ladies! I have been lurking around this group for a couple of weeks while I waited for and devoured my copy of NWLR4W. I had my first workout on Monday, and while I was nervous I didn't do things correctly I am certainly very sore today, so I take that as a good sign. I'm kind of new to the weight room (I'm your typical…
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Meal Ideas
Let's share meal ideas here!
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Any WLS patients switched to high calorie & lifting?
Hey all! I just posted another topic about my back issues so sorry to be posting so much..... but I am wondering if ANYONE in this group has had weight loss surgery? I had the Vertical Sleeve Gastrectomy close to 2 years ago. It's been a great tool for me but I am ready to start strengthening and dropping the rest of my…
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Two full weeks off...
I've had to take 2 full weeks off from lifting due to illness. I was just at the halfway mark of phase one... Do you think I should start over or just continue where I left off? I don't feel as though I've lost any strength since I lifted last... Any thoughts would be appreciated. Thanks:)