gillleeman Member

So glad you posted. I'm also 6 weeks into NROLFW, eating at maintenance (and scared with that!) and hoping to drop some fat but not worried about the weight. See your photos has got me excited and looking forward to the journey ahead.

We all have our weaknesses, mine are push-ups, just not progressing at all. My shoulders are also different strengths my right shoulder is weaker to my left (due to chronic injury) so I press lop-sided, left arm flies up, right one struggles behind lol

I saw the sweetened kind in Tescos this week, with the UHT milk.

This made me really LOL. I have 14, 21 and 24 yr old sons and they all smelt LOL!!! Hi UKers think I've sent friend messages to you all, don't feel so alone now. OK, HUGE step for me, I've opened my food diary to friends. I feel totally vulnerable about this but hoping it will keep me on track. I have an Eating Disorder…

Like you Lozze a complete beginner and happy with what the book gives me. I'm not knowledgeable enough to alter the workouts in anyway. Perhaps if I decide to do this book at a later stage with more knowledge I'll make some adjustments then, but at the moment I'm just excited to see how my body changes shape first time…

bumping this is awesome.

Yes definately get hungrier. I've increased my calories to 2300 from 2100 on non lift days, and about 2500 lift/exercise days. I'm 5ft 11 in btw. When I feel that hunger I know my metabolism is working efficiently. Also get hungier when I eat more often too i.e. 5 times a day and I know thats how you speed up your…

Officially finished stage 1 today. Not going to do AMRAP just take the week off. But boy I feel I need a rest, everything is aching and sore (but in a nice way). Jumped on scales this morning 1lb gain but only half of that was fat according to my fat monitor so better in a way :ohwell: Will read back later, sorry just…

Jen was going to suggest skimmed milk, then read about your problems. I suffer from that too and never thought to think of the milk content. I probably drink at least 1 pint a day in shakes and tea/coffee.

Beeps I can't even use my period as an excuse it was last week :cry: :cry:

Hi all. Think I must be the only UKer???? :cry: I'm also curious about that guy now :laugh: Since starting NRFL my diet has been dreadful so no way would I open my diary, it totally gives out the wrong message!! I've done well today so far, now my husband has just suggested chinese takeaway tonight :ohwell: Please feel…

Hey well done, great success :happy:

Yep definately leave a day to rest inbetween workouts. I was my sorest at A1 and B1, probably because I went from never doing weights before to lifting. Beeps thanks for friends request glad to be your buddy :happy: My elbows are sore today :grumble: tried press-ups off the floor yesterdaywith bent legs and boy they were…

Beeps may miss AMRAP also, especially as I started squats with no weight and only half way to a chair. Today I did full squat with 12 kg on a bar and thought I'll be there all day doing half squats for AMRAP!!! Really keen to get to Stage 2. This mornings routine was a chore if I'm honest and ready for a change. Just one…

If it was me, I'd just carry on with scheduled lift. They tell you to take a whole week off before starting stage 2 for your body to recover, so obviously you don't lose any muscle strength in a week. I'm not far behind you, have 1 A workout and 1 B workout left then doing AMRAP before week off and starting Stage 2. Really…

bumping for later thanks

Hi Sarah I'm a sports therapist in the UK. Definately ice the area for 3 days, then replace that with heat after 72 hours. If you think its muscular (not disc related) gently incorporate back stretches (google these for ideas) and try to keep as mobile as possible. Can you get your boyfriend to massage the area after the…

Lunges utilise the adductor magnus muscle (inner thigh), whereas the squat does not. You may find these are excessively tight and feel tender when pressed. When we stretch we are good at stretching the quads and hamstrings but not always the adductors. Tight adductors can also lead to lower back ache (although you haven't…

Yeah thats great!!!! Onwards and upwards :happy:

I'm a sports therapist in the UK, where abouts are you feeling the pain in the knee?

Same here. All of you are lifting heavier than me. I began this program struggling to squat to a chair with no weight. Today I did full squats with 10 kg so happy with my progress. My left shoulder is stronger than my right, due to overuse injury in right, so I press 5kg with no problem on the left but wobbly away on the…

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Thank you jenlwb :happy:

^^^^^^ sorry still trying to figure out the quote thing. How do you quote just one paragraph not the whole thing??????? Alf I just wanted to answer question re crunches. I found the weight on the chest offered very little challenge for me so I'm still doing the arms above the head holding a 3kg dumbell. Can really feel it…

I'm glad you mentioned how much you increase each time, I was going to ask the question but not sure it'd already been asked. I'm increasing by 1 kg at the moment but its good to see that 2kg is possible so may be brave and increase more. Re cardio I do 2 HIIT sessions on the days I don't lift and so have 2 full days rest.…

Thanks for that I really need to hear those words, I'm dreadful for comparing. I'm still struggling with push-ups and finding it difficult to increase the difficulty each time. Today I did my 3 sets of 10 on the garage window sill and still found that tough. Did try to go lower in the 2nd set (on to the chest freezer) but…

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Yes I eat back my exercise calories and have my calories set at maintnenance for the 4 weeks recommended. I went lots over for two weeks I mean massively, but today I crept on the scale and its still registering a loss so happy. Two more weeks at maintenace and I'll see what I'm going to do then. I also have so much energy…

cgrout that sounds a very good idea to me, go for it. Also think the chair idea is better than my freezer so will try that. I've only completed 4 workouts of A and B but certainly feeling better and fitter. I've had piriformis syndrome for months and this week have not had any discomfort from it, sure its because my…