ecrogers4 Member

Hi! Welcome! I agree with everybody above! Wait until you get the book - read it... then plot. :) As for what to buy to get you started... I read one review of a woman who actually used a broom and bags of books until she had enough $$ to get a bar, dumbbells etc... so technically you can make anything work... (not that…

I combined my HIIT days with my weight days into one... that way - I'm only at the gym 3 days a week (plus a yoga class or two)... I found that worked really well all through phase 1... I'm just starting phase 2. I think that doing it that way still gave me the "rest days" that he talks about but also the benefits from the…

LOL! Too funny!! I started Monday too - really enjoyed the change... although - found the first workout in Stage 2 already WAY harder than Stage 1!!! Looking forward to B now!!!! I've been doing Intervals already through Stage 1 as my "warm up" ... I'm going to keep doing it before because I was seriously D.O.N.E. after…

Did you download the workout logs from the NROL website? They have log sheets with the exercises already filled out so all you have to do is print it (I printed them out 4 per page so I could take them to the gym as my "cheat sheet." I just finished my first Stage 2 workout A... HOLY CRAP it kicked my butt... I collapsed…

Are you alternating these two exercises (the squat and presses) as you would with the other ones in the workout - or doing 3 sets each seperately?

I'm starting Stage 2 A on Monday.... good idea to practice with a broom! They have some of those weighted sticks at my gym (you know... the brightly coloured barbie ones?) which I might use to practice with... :)

I've been checking them out online... the names make them sound worse then they look. :) Thanks for your advice - I'll start with the 45 lb bar. :)

Hi Everyone, I'm about to start Stage 2 next week - and I have a couple questions: what weight I should be going for in the Push Press? I'm currently shoulder pressing 40 lbs and squatting 75 lbs... For the lunge variations - did you keep your weight similar to your Stage 1 (ending) lunge weights? OMG - I'm totally…

Thanks for posting this... I've heard mixed reviews about Stage 2... I've got 1 more workout in Stage 1... and am ready to change things up a bit... but nervous to have to go back to the newbie - like phase of learning all the moves.... YIKES... next week!!!!!!!!! STAGE 2!!!!

YAH! GO PALEO!!!!!! Loving it!! (although - I'm still doing some dairy... I have no idea how I would get enough protein without it... Greek yogurt with homemade granola & a bit of maple syrup for breakie, cottage cheese for snack)... Beeps - thanks for the links to Rockstars - they look kickass! Can't wait for stage 2!!…

I did A5 on Friday - and B5 today... and realized I hadn't moved up when I did A5! LOL (as in... I did another round of 2x12 instead of 3x10)... so now I'm adding an extra A5 in. DUH! :) Feeling great! Keep going ladies! I'm only 1/2 through the first stage... but for the first time in my LIFE I can say "Bring on Tank Top…

Good Luck you guys!! I just passed the 1/2 mark in Stage 1... and I'm SUPER excited today!!! Thanks to that FANTASTIC squat video on utube (I can't remember who posted it originally - but I moved it over to the video thread) I did squats today with my highest weight with NO KNEE PAIN!!!!!!!!!!! WOOT!!!!!!!!!!! Wow...…

AWESOME utube video if you are having ANY pain in your knees/back when squatting!!!! Somebody else posted this somewhere but I thought I'd move it over to this thread. http://www.youtube.com/watch?v=90dbFDXfL3Q&list=PL4CE51ED9E54AA7C3&index=14&feature=plpp_video

Nope. I "facebooked" Lou Schuler (well - NROL facebook page) and asked that. :(

Greek yogurt: 1/2 cup = 12 grams protein Cottage cheese: 1/2 cup = 16 grams protein Almonds: 10 almonds = 3 grams protein Tofu: 1/2 cup = 20 grams (you can make some EXCELLENT "protein shakes" using tofu (just make sure you use the silky kind and not the harder kind) Quinoa: 1/4 cup = 6 grams Edamame (soy beans): 1/2 cup =…

I'm in the Military - and the Nutritionist runs all our "health oriented" courses and is employeed by DND. (Well Weight Eating, Top Fuel, etc). So - no - there was no gain to him. 2g/kg/day isn't going to hurt you - but protein is not a requirement to support "fat weight," which is why "lean mass" is used in the…

I did WB3 today too! The olympic bars themselves are 45lbs! :) I'm still using the "preset" bars - so easy! :) Maybe you're right though to get used to the longer bar... hmmm. I was jumping around during my "rest" sessions today to keep my heartrate up and the guys were all giving me weird looks. But - then again - I was…

Just back from the gym - I decreased my weight on the lunges to "protect" my knee... and it was much better - though I still felt it towards the end of the set. It's actually right in the middle of my kneecap. Weird. Anyways - I'm very impatient... but I had to remind myself that this is not a sprint. It is a process and…

Right around my kneecap - like to either side of the kneecap itself. I'm doing WB3 today so I'll see if it happens again (it happened in lunges the last workout). It's not really "pain" yet... really just a negative feeling more like pressure then pain. It just makes me nervous to push the weight up any more in those…

Knee Pain??? So - I've been very gradually uping my weights... I just finished Workout A-3... and I'm only at 45 lbs for my squats. My problem is - at that weight my left knee felt "tweaky" when doing squats. Not quite pain - but that kind of "pressure before pain" feeling (and not the good kind). The worst thing is that I…

I guess "digest" was the wrong word... utilize would be better. Your body uses protein to build muscle - yes... but after your "protein stores" are replenished any excess protein is excreted or stored as fat. (I'm not an expert on this... so that's my best guess based on some readings and this course I took) According to…

Starving! All the time!!! I'm being pretty religious with eating at least 5 times a day... actually - it's more like 7-8!! LOL. I eat something healthy whenever I get hungry - cottage cheese and veggies, high protein yogurt (greek)... I love that this is a "diet" where I can EAT!!! I went from 1200 calorie diet to 1900 -…

Thank you Thank you Thank you for posting this article!!! I'm new to NROL4W and struggling a bit to come to terms with the whole eating more + working out less stuff... (but have recieved wonderful support from fellow "ROLers" here!) This article REALLY helped me put what this program is saying into perspective. Thank…

I started JUST like you - totally intimidated and reviewing the exercises about a million times - and quite a few reasons why "today wasn't just quite the right day." (not saying you're making excuses... I was!) And then.... I just did it. Got started. I did Workout A-1 in my "home gym" (aka the garage)... and it wasn't…

Thanks for posting this!!! I am totally struggling with trying to wrap my head around "eat more & workout less = more progress?" I just did the first workout and have put my calorie goals about where yours are... but it's strange to go from a 1200 calorie diet to 1800... feels wrong!!!

Hey Everybody! I did my first workout yesterday (the 31st)... I started LOW weights and am pretty much feeling like the rest of you.... fun to have people to do the program with! I've only talked about it with a couple of people so far - and already I'm sick of the "are you going to get BULKY?" question.... what is that…