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55 yr old New to Group, not to Lifting
Hello, I am 55 and seeking to interact with other women (especially over 50) who lift on a regular basis. When purchasing NroI4WI, I was excited to find this group. I have been a MFP user for awhile now. I started lifting with a group about 4 years ago was not seeing the results I wanted. For the last 15 months I have been…
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Confused about calories
I read the book section about calculating how much I need to eat during the program. I am 5"2 and 132lbs. I want to be at most 129, and wouldn't mind being 125 but I don't care all that much. (I feel great at 129 even though there's still a bit to grip- I am curvy.) Anyway, the book says that on non-training days I need to…
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TDEE folks
Hi all, Since I've had to stop NROLW for a bit while my knee heals, I've gone back to just using MFP calorie calculations, which means I'm netting 1200 a day. I'm often hungry and am very conscious of the back and forth conversation of the dangers of eating that long term, though that's not my plan. I've added some upper…
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Deadlifts
In the book, what are the difference between deadlifts and Romanian deadlifts? I'm on stage 7 and am embarrassed to say I cant remember! Is it Romanian where your legs stay straight and the deadlifts are where your knees bend more? I looked on YouTube and that just has me more confused. Thanks!
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Confused, just like most when they started!
When I look at the chart in the book, am I supposed to only do workout A1 on the first day and then B1 on the second and then report the same to for workout A2 and B2, which are all the same workouts for those days? and then move on to the next line for 3 & 4? That is the most confusing part, weather I'm suppose to go…
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NROL4W help please
Hi all, I sound really silly and I feel stupid, I download NROL4W on my kindle read it but I just don't understand the workout program A? B? numbers. Where do I start? Wish I bought the book instead of kindle. Is there any charts a can print off that shows the exercises. So I plan to do Mondays Wednesdays and Fridays…
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Starting weight?
Hi all, sorry if this has been posted elsewhere, but I've done a search and gotten no solid answer.... I am transitioning to NRoL4W after doing SL5x5 for over half a year now. Frankly, I love the simplicity of SL, but I feel like 1) I've reached the heaviest I can safely do on my home squat rack (no safety catch) and 2)…
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Back Extension substitution
Any one have one? I work out at home and don't have this apparatus.
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push ups
Hi everyone. I'm about month into Stage 1 and just realized that I'm not doing push-ups the way that they're described in the book. I can do a full set when my elbows go out to the sides, but I can hardly do one or two when I keep my elbows close to my body. Is keeping them close to your body the right way to do them?
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Alternative to Conventional Deadlifts???
Hi all, I am in the process of finding out what is going on with my lower back. My chiropractor diagnosed me with slight scoliosis in the lumbar area, and I finally just got an MRI with the results of arthritis in the L4/L5 region. I couldn't get an appointment with a back specialist until late February but I want to get…
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Question
Hey guys! Ok, so I'm starting out and just have a fast question - I work out at home so instead of the cable station I do the barbell bent over row. My barbell alone is 45 lbs and I can only do 10 before I can't lift it anymore. Do I need to get a light bar and just put like…15ish lbs on it? Or do I need to stick with the…
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Some basic questions
These are all laid out in the book, I know. But for some reason, I still seem unsure. 1. Can I do the stretching/warm up exercises BEFORE i do my ten minute walking warmup? In the book it seems to say to do them after the ten minute walk. 2. Are warm up lifts necessary? Do I have to do 50% then 70% of my max? Cant I just…
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So the trainer at gym says that ill gain muscle
I dont take classes from her, I just go to gym and do what the book says. M at stage 1 week 2. Ive set my macros to 40/30/30. She asked me what I ate.. so i told her veggies, grains and chicken. And she was like you are gonna get muscles like wrestlers do, and you will be huge. and you will look manly. I certainly dont…
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Starting Tomorrow, any advice on what to buy & intimidation
Hey guys! I am starting this workout tomorrow and super excited. I just have a few questions as to if anyone bought anything to add to this program. I.e. protein powders (suggested or a must?), lifting gloves (is that what they are called? I feel like I will look all hardcore lifter with those even though I am just…
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Fatigue question
I have just completed my first week of Stage one. I was feeling tired yesterday even after sleeping for ten hours so I increased my calories by about 200. By yesterday afternoon I was feeling better. Now this morning (after sleeping for my normal eight hours and feeling good) I ate about three hundred calories and then did…
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Olympic Barbell?
Hi! So- today was my first day doing the B workout of Stage 1, and I was pretty hesitant about Deadlifts. I'm kind of scared of doing them wrong (don't worry- I've emailed a trainer, and will be working with him on it) and realized that the regular bar (45lb) may be too heavy for me to start off with. I did a couple, I…
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heavy lifters and eaters
Hi girls! I'm looking for people who lift heavy and give themselves good energy by eating well and often! If this is you, I would love to exchange support! Please add me!
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Mental Blocks
Guess I'm looking for anyone who has similar hangups. Advice on how to get over them, or around them, etc. Normally my self-esteem is a-ok. But as soon as I'm trying to do something exercise-related, my brain turns into a pit of self-loathing and I sabotage myself. I lose all willpower to continue because my brain keeps…
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Alternating sets
I started NROL4W last week and so far I really like it. The only issue I have been facing is that my gym is huge and it is sometimes difficult for me to alternate sets because where I would do a set of overhead presses and where I would do assisted pull ups (I do these instead of lat pull downs) are in completely different…
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Step up height
How tall is the step you use for the step up? My gym has various platforms people use for jumping and I am using those for my step ups. However, one seems too short and one seems too tall. I have been using the taller one, but my knee is above the level of my hips when I am starting the move so it is pretty hard. I'm…
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WHICH BOOK?
For those of you who have read the NROL books, which one do you recommend? Should I go for New Rules of lifting for Women or New Rules of Lifting for Life. I am a 29 year old female and am only starting out with lifting.
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Macros
Hi All :flowerforyou: I have set my Macros at 40, 30, 30 but am really struggling to hit these. Are you on similar settings? According to my diary, I seem to binge on carbs and not eat enough protein. However I have had a kidney transplant so need to be careful with my protein intake. Trying to get advice from the…
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Trutein
does anyone have any info in Trutein- the protein powder? Do you know if it's independently tested and certified??
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How to set up that first workout
Hello!!! And a big apology if this has been answered. How do I set up that first workout? Is it 15 - 12- 10- 8 squats, then on to push ups 15 - 12 - 10 - 8, then seated row - 15 - 12-10 - 8 then step ups 15 - 12- 10- 8 then jackknifes 8-10-12-15? i'm just confused on how the set up works! thank you!!
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Question about obesity.
I'm considered obese, but I am going to start this program. Now when he tells you not to cut calories I get the point but I feel like its geared more towards those who are around the 120 to 140 range maybe even up to 160. If I were to do this at deficit how big of a problem would it be? Keep in mind that I'm 198 pounds.
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Who follows the meal plan?
So, honestly, I didn't even read the book very much, I'm young and in shape and flexible so I wasn't too worried about hurting myself, so I just wrote down the workouts and anything I didn't know how to do got pictures of those things and did the workouts. I never followed the meal plan, I started with I think 1400…
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Glove advice
Alright my lovely lifting ladies! My hands are starting to really hurt me and affect my lifts. EsEspecially my rows and dradlifts. I want to get gloves and was wondering if any of you use gloves and what kind. I also have freakishky small hands, so they need to come in small sizes. Thanks in advance.
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Stage 1 - Workouts too short?
I'm sure this has been addressed before, but I just need you guys to put my mind at ease. I've been lifting on and off for a bout a year, and I've definitely had some results (especially my legs). Most of that time has been spent doing routines that I created myself, with a focus on compound movements such as squats,…
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Stage One - How much should I increase my weight?
workout A2 (two sets of 15) & workout A3 (two sets of 12) A2 Squat: 1st set 40# 2nd set 50# A3 Squat: 1st set 60# 2nd set 70# <-- here the increase did not make it much harder A2 Push up: on the knees (one or two on feet) A3 Push up: On the knees (one or two on feet) A3 Seated Row: 1st set 55# 2nd set 60# A2 Seated Row:…
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Scoliosis
Anyone doing Nrol4w with scoliosis?