Nefetete Member

Thanks, I don't remember seeing a suggestion as an alternative for Lat pulldowns, will have to check the book again. I was thinking bend-over BB row but if there is an alternative will go with that instead.

Hi All, I am going to start in a week & going over specific exercise this week to learn form, mainly the prone jackknife. A few questions and would appreciate your input, for those of you who were doing lifts prior to starting NROL4W, how much did you have to decrease the weight to start stage 1 to allow for the higher…

I pretty much eat anything for lunch, mostly its leftover dinner or will buy soup and salad at work and just grab some fruit with it. If I am running short of time with make a PB&J sandwich or a protein bar.

Chris you truly have a way with words. :laugh: I fear # 4, but will take a look at the videos this week, get over my reservations of looking like a complete *kitten* and give those a try. Thanks for another great post.

3 time of Strength training is enough esp for a beginner. As Lora mentioned make sure to rest. Excessive cardio is not the answer an it's just going to leave u exhausted most of the time. 

Thanks again Chris, this was a ton of information and I really love all the links in one place. And I will say this I ACTUALLY read this fully and not skimmed through, i.e my definition of reading most of the time. Very eloquently put.

Ummm shouldn’t we the ones to say thank you lol. So THANK YOUUUUU :flowerforyou:

Wow I can’t believe how freaking judgmental some ppl are. She looks absolutely amazing and the amount of effort it must have taken to achieve that is commendable. If nothing else it shows strength in character. Maybe I am slow, but why is the breast implant such a big issue. There are a lot of females that get breast…

IMO, there is no reason to give it up, and some studies show that there are a few health benefits also. Google and you will have a ton of articles to read while you sip your cup of coffee. Personally, I have no inclination to give up coffee today or anytime in the future. Love the taste, and take it with a bit of skim…

^^ that, why start something you have no hope in maintaining long term. It just going to make it harder on you for no real reason.

Feel free to add me. It might be a long journey but its not an impossible one. But then, is there anything ever worth achieving easy. Good Luck !!!

yes, I would still consider it water, coffee too.

10 min warm up run, 30min weights, 25min crossramp

faithfulll1: 8

Wow that’s one amazing transformation. You look fabulous. Congrats !!!!

I used to weight in every Saturday morning, and it was to much. So now I am not going to weigh in till end of January and then start once per months, maybe. For me personally, I think measurements and BF% are key over the scale.

Approximately 1700 cals a day, give or take some. Workout 5 days a week avg burn is 600 cals per HRM to lose anywhere between 0.5-1lb per week. I am slowly increasing my clas to determine my maintenance cals.

Amazing progress and you look so very pretty. Keep it up !!! Congrats

Bump

I don’t drink often, but hate the idea of giving up something that I enjoy, even if it’s only once in a while. so guess not me

Trip to Jamaica 

I had a list already made, here it is, not long but I'll be happy if I can achieve all. 1. Continue to eat healthy and workout 2. Reach my ultimate goal of 125 BF 21% 2. Buy a larger cando 3. Complete PMP cert 4. Travel to Japan 

@txglitter 8 nice smile

I have a snake & tried goat brain 

Sorry NMT

Jessi: 26

Congrats on what u have accomplished so far, I can see some changes. 

@BigRich: date

Bumping so I can read this when I am not at work

Pencilberry. hang out for sure