loricolwill Member

Well ladies. I completed A4 last night. I'm sufficiently sore this morning. (Love that feeling. Makes me feel like I'm working hard.) One question before moving to A5. If the workout was to stay the same with 2 sets and 12 reps I would go up in weight. However, with adding that extra set, I'm more inclined to stay where I…

I have no basis for this other than my own experience, so take it for what it's worth...:smile: I have done push-ups on my knees, but I'm using the smith machine for doing them at an incline for NROL4W. I find that it is much easier to keep proper form and it gives me the opportunity to increase the difficulty more…

Welcome Tree! Looks like you are off to a great start. Regarding the HRM, here is a great article on calculating calories for lifting. http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/ While HRM aren't made for anaerobic exercise (lifting), I have found that mine is actually pretty…

Every time I cut my diet coke habit I immediately drop 1-2 lbs. So something in it makes me retain water. Now, notice I said "every time." :smile: It's a recurring cycle. I'll break the habit for a while, then think, I'll just have one, then it will slowly creep back up where I'm drinking more soda than water and I'll have…

So it really has no taste? So you could add it to things like oatmeal to increase the protein and it would effect the flavor? That might be what I'm looking for.

Finished B3 today and was able to increase the weight on everything, including the dead lifts! Thanks to those that posted the links to the "how to" videos. They really helped. One other thing that I did that helped was to use the aerobic step risers to raise the bar. Because I'm using lighter weights the bar wasn't high…

Does it have sugar alcohols in it? The bars that I used for the weight loss program I was on contained them and caused bloating...and stuff. :-) I've been using the EAS ready to drink carbvantage. The dark chocolate one is really, really good.

OMG! Those are some great results! Congrats!

This afternoon is stage 1 B3. Really looking forward to the deadlifts to see if proper form helps. :laugh: My shoulders are still extremely sore from the pushups (with proper form) on Wednesday so I'm sure that the shoulder presses will be a huge challenge. I'm really enjoying this so much more than the "boot camp" workout…

Just think of the sense of accomplishment you will feel once you get it. Hang in there. It will come!

Great Spreadsheet. Thanks!

@Beeps - You have posted a couple of times about how long the later stages take. Do you remember how long it took you to complete stage 2 and 3 workouts? While I still have a while before I get there, my time in the gym is limited. I can really only commit 45 mins to an hour. Am I in trouble?

Almost embarrassed to post my numbers after reading what is above. :smile: But here they are: Workout 3A Squats - lowered my weight to work on form. My quads are really screaming during these. Pushups - went back to 45* and kept elbows in! Seated rows - increased weight from 60 to 70 lbs Step ups - kept weight the same,…

Those numbers are amazing!

There is no right height, I think. I think it is a combination of the weight you are holding and the height of the step. Then you treat it like the other exercises. Are you challenging yourself enough to where you are just able to complete the reps per set. For example today I used 20 lb dumbells. I find these just…

Thanks so much for posting those links. They were very helpful. I've pinpointed several things I was doing wrong. Can't wait to try again on Friday.

Did this today. The question that occurred to me though, was how far out to put my feet? When I did my push up the bar, and my hands, were right at my chest. Is this correct? When I do them on the floor, my hands are more in line with my shoulders. Should I move my feet out more?

Thanks for the input. And thanks for the thoughts on the Smith machine. It's nice to hear from someone that has actually used it, that doesn't hate it. I will stick with dumbbells for now, but now that the Smith machine is an option when I start really lifting "heavy".:wink:

I think stay on the bench on toes. I can do pushups on my knees on the floor with good form with not much of a problem, but doing them on my knees I can't even get out 1 or 2, with good form.

@jenlwb - The book does talk about the program effecting your sleep, along with some other indicators to use to determine if you need to make adjustments. (Sorry, I don't have it with me or I would list a page number.) The adjustments, unfortunately, are not clear cut and leave a lot to experimentation, like adjust…

I think I'm just now getting to the hunger stage. But strangely enough, I seem to be a lot hungrier on days I don't workout. Anyone else?

Doing workout A3 tonight. So down in reps. This means upping the weight, right? So question about squats...with the weight I'm currently using I'm not quite getting to parallel, let alone lower. So should I keep the weight the same and continue to work on proper form or go a bit heavier and keep doing what I've been doing?

Right there with ya. I feel like a weakling compared to some of the others on here, but I just try to listen to my body and challenge but not overdo. I've been sore after most workouts so I know I'm not going too light.

I am very new to all this (one week in) but it seems like the advice of your trainer is very similar to that of the book. You could double check the calorie range with the book, but it could be pretty close. And if you are doing cardio on your off days, then I would eat that amount on those days as well. Personally, the…

I would love to hear some people's experience with it good or bad....because this is what is in my head....I've seen videos and other forum posts about how it's not good to use for squats because it changes your form. BUT isn't that what it was made for? And the fact that the lady I watched the other day had much better…

Not quite....:smile: There's a workout A and a workout B. Each workout has an A, B1, B2, C1, C2. So for your first workout (A1), you will do the following.... Exercise A Rest Exercise A Rest Exercise B1 Rest Exercise B2 Rest Exercise C1 Rest Exercise C2 Rest Exercise C1 Rest Exercise C2 Rest For your second workout (B1)…

Hi all, I completed workout 2b today. Dead lift - 30 lbs, I'm really concerned about form here and really afraid of hurting my back as I have a weak back to begin with. Shoulder press - 10 lbs increased from 8 Lat pull downs - 45 lbs up from 30 Lunges - 30 lbs (15 lb dumbells) Swiss ball crunch - with 10 lb weight (much…

Feeling much better today. Kicked the puppy out of the bedroom. :laugh: Hopefully, it will continue.

Yes me too. It has been weird to increase food and seemingly decrease exercise and be this tired. Hopefully it will even out soon.

Ok, light bulb! That finally makes sense! That 1.4 or 1.6 that I multiply by accounts for the exercise. So I guess if I'm going to continue to do cardio on my "off" days I should strive for the 2000 mark instead of 1700-1800. After eating 1200-1400 for more than 2 years that just seems like A LOT of food, but if my hunger…