Snapplejac Member

I was using a double height step reebok thing, I was using heavier weights (7kg) but not really getting enough height. After a session with a PT, I switched to much lower weights 3kg and a much higher step (using the seat of machine infact) where my knee is just over 90deg bent. The work out is at least twice as hard, if…

Glad you are feeling better today! Me too actually- Does anyone else feel ridiculously good the day after they lift? I NEVER had that with cardio. I reckon I'll be back to feeling tired again tomorrow!

Hello, I'm also a big girl in the weight's section!! I see a few skinny girls lifting the little weights once or twice but so far not much female action - in some ways that's fine because I don't feel guys are comparing what I do to what they do = where as if it was full of girls I'd perhaps be more conscious? I got a…

I've added an extra two works out in the middle of stage one and repeated another week of 2 x 12 lifts, upping the weight a bit, but I barely ache today (after an A workout) so I'm definitely needing to lift more I think. Squats - I added another 5kg / 11lbs but might add the same again next workout. I am really not…

Congrats - you look amazing. I've just started NROL4W so this is great to see :)

I'm actually going on holiday just after the end of stage 1 so I'm going to carry on stage one an extra two weeks and then take a complete break. I'll still be active, and expecting plenty of walking, just won't be lifting/cardio/hiit. Will start stage 2 on return, fully rested!

Also after advice. I've gained half a kg in the first two weeks eating 1992 cals (not eating back exercise calories) which is TDEE -20% Bit confused. I should be eating another 200 on top, (according to NROL) but really worried that I'm gonna gain even more =/ I did a few weeks upping my calories gradually as I was netting…

I'm also really tired at the moment, I've had two extra sleeps - one saturday evening about 5pm and another on Wednesday night when I came home from work. I don't feel that I'm working out excessively and I feel like 'm eating way more than I need (eating about 2000cals though not eating back exercise cals). I'm drinking…

I wonder whether ti's a girl thing? A guy has to know better than a girl, right? Or do you think they're like this with all "new people"

Yeah I was really happy with the PT, he was pleased that I wanted to lift heavy (it's why I picked up in the first place - he showed me around the gym and was happy talking about why lifting is so good for girls) and that I was more keen on physical/visible results than a number on the scale. We actually ran over my…

Foe!! I totally disagree with the person who said one a day is fine too. If you are going to have a fizzy drink, it may as well be the real thing. There's a lot worse things in diet drinks than calories. If you have a craving, do it properly, you can't be an angel all the time. There are tonnes of things out there you…

My BMR is 1511, I struggled to net that for a week or so when I started - then upped it again for a week or so, and then upped it again. My TDEE - 15% is 1992 - I nearly cried when I read how much I would have to eat! Just takes a little time to get used to. :) Avocados are my new best friend btw!

I walk to work and back every day - which is about 50minutes of brisk walking. I swim once a week for a half hour or so. I have been walking to work for years so this isn't really extra activity on top and swimming for about five months so have just kept it in. I've followed the advice and tried to do some HIIT in the pool…

Hello I'm in stage one, based in bristol - feel free to add me. I'm just getting used to eating lots of food and my appetite is increasing all the time. ( I was a classic 1200cals net up to about 2 months ago- 311 below my bmr!)

Jacqui in Bristol - just started a lifting with NROL4w Feel free to add me :)

Exactly!! There is a group for this here >> http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

This. You can add a couple of teaspoons to your breakfast and you'll bearly notice it. Although I have read it is best served grounded - so I have a pepper grinder filled with them!

Thanks for the advice, I'll definitely have a look around the gym and see what else I can find!

Does anyone have any idea of how to increase the weights for the step ups? I need to up my weights I think, but the handheld dumbbells only go up to 10kg? I don't want to step up with a long bar across my shoulder - I'd struggle to get more than 25kg over my head anyway! Also, how high are you all stepping?

I agree with what Phoenix has said. The only cardio i'm doing is walking to work and swimming once a week which is more for pleasure than anything else (and is gentle on the muscles). I'm definitely not doing any in the gym. I would never be able to get anywhere near my calorie goal if I did cardio as well!

1300 sounds very low - I was eating below that before I started NROL. I'm now supposed to be eating 2111!! I'm aiming for 1990 at the moment and struggling, but will up again in a week or so I guess. I have more weight to lose than you too. What is your BMR? You should never eat below that. :) Sleepytexan: Maybe your…

I've only just started and found that I have gone to the gym with sore muscles. However, despite being worried, I didn't feel it impacted the work out and the following day I felt ten times better and less sore than I had on the previous day! I'm meeting a trainer on Thursday so I'll be asking the same question I think :)

Hi there, I'm just on stage 1 at the moment, but i'm not doing any cardio aside walking to/from work (about an hour a day) and I like to swim, so just going once a week for a half hour or so. The biggest problem I h ave with NROL is trying to eat enough calories. Any suggestions for high cal, low carb snacks are most…

Wow you look amazing! I needed some inspiration today!

I've also upped my calories and I'm really struggling to eat enough. I feel like I'm eating almost all day long at the moment!

I also started Tuesday and my legs are more sore than they were yesterday! Just about to go for the next round, looking forward to the deadlift but not the swiss ball crunch - (which sounds like a type of cereal to me!)

Hi there, I've got 30 llbs to lose and I've started on this. I hope that by lifting and eating right I'll lose weight during the process. And if I don't lose weight but my clothes become baggy I'll be quite happy with that :)

I'm finding it impossible to hit my protein target. I'm finding plain yoghurt, soya milk and protein shakes help, but I always end up over on carbs and I don't really eat bread, pasta, rice etc, it's just in everything else!

I've just started NROL4w and I'm not sure I'm pretty glad I've got a gym membership. Aching quite a bit today and back on it tomorrow :)

I'm struggling to get my bum up in the air at the moment, but just about managing 15 in a row. Not finding it particularly comfy on my wrists though =/