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You all are a part of my victory today! <3
So, approx. six weeks ago I started EM2WL. I had my weight and BF% taken at that time. I was at 25% BF and my weight was...let's just say it's too yucky of a number to say. ; ) Anyway, I started NROL4W about 3.5 weeks ago. In six weeks time I have lost 1 pound (which I did NOT expect...I figured I would still be up in…
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Going on a trip...REALLY worried about hitting macro's
So I'm going out of town for 5 days for my little sister-in-laws highschool graduation. I am going up from 2000 calories to my full TDEE during that time, which is 2350. I always have to work and plan, plan, plan to meet my macro's daily (I am set at 40/30/30). It really does require ALOT of figuring, so I plan my menus in…
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Lunges = knee pain. : /
I'm doing NROL4W, stage 1 and doing lunges. I am only using 10-12 # dumbbells, and I am experiencing knee pain. I can only do about 8 at a time before the knee pain makes it too hard. : / Was thinking of not going as "deep" into the lunge to see if that would help. Just wondering if there's an alternate movement I can do…
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HIIT???
So I am completely not familiar with HIIT. I really want to do it the day after I lift. I am doing NROL4W 2 days/week, Stage 1, week 3. Can I do the stationary bike's "interval training" program? It seems so confusing to me if I have to figure it myself. I also can't do treadmill for more than fast walking because of…
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For the ladies...about TOM
My cycle hasn't even started yet and my cramps are already starting. I have intense cramps because of extenuating health issues and I am not counting on them to be any better. My real issue is extreme fatigue that I experience, and even more CRAZY hunger. I'm already feeling famished, so how do I deal with that? In the…
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Muscle recovery??? (repost from another board)
I'm doing NROL4W, Stage 1. I am *supposed* to be doing 3 workouts/week, but the muscle pain has been really intense. I forced myself to lift in the first week even though I was still in major pain. Huge mistake. I couldn't workout from Thursday evening until Tuesday afternoon! Just too much intense pain. A friend of mine…
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Postive Emotional/Mental Changes
Just wondering if any of you are experiencing any emotional/mental benefits from EM2WL? I have found that I'm less emotional/sensitive, feel FAR more positive and optimistic, my thoughts are more ordered and sharp and I have a zest for life that I didn't have previously. I feel like I can juggle my life better and…
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Confused about workout vs. non workout days...
I have noticed people starting that they eat "x" amount on workout days and "y" amount on non-workout days. I must have missed something somewhere - I thought you simply ate your TDEE minus the 15% cut everyday, regardless of your workout days. Am I mistaken? Should I be increasing my calories on days where I lift or do…
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Body fat percentage - How long?
So, I finally got on my gym's website to check out the body fat percentage that they recorded for me when I had my initial fitness evaluation on April 26th - exactly four weeks ago. My body fat at that time was at 25% (I was really scared it would be a lot higher than that). Anyway, my question is this...How long after…
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Anyone else had muscle recovery problems?
I'm doing NROL4W, Stage 1. I am *supposed* to be doing 3 workouts/week, but the muscle pain has been really intense. I forced myself to lift in the first week even though I was still in major pain. Huge mistake. I couldn't workout from Thursday evening until Tuesday afternoon! Just too much intense pain. A friend of mine…
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Protein shake after lifting
How soon after lifting do I need to get a protein shake in my body? I live 5 minutes from my gym, can I go home and make my shake or do I need to drink a shake the minute I put my last weight down? Also, is a protein shake after cardio advisable?
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Ground turkey recipes???
I would looooove some easy recipes that I could use ground turkey in. Looking for healthy and filling (and not too complex to make). So what are your favorite recipes for ground turkey? : )
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HELP! Muscle soreness & aches...
Posted this also on the NROL4W board. Figured I would post it here, too... Okay, first I apologize for my complete wimpiness. I did the first workout (Stage 1, Workout A-1) on Tuesday. Def. had some soreness on Wednesday. Now today I'm way more sore. Is that normal to be more sore on the second day? Also, am I okay to do…
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HELP! Muscle aches & pains...
Okay, first I apologize for my complete wimpiness. I did the first workout (Stage 1, Workout A-1) on Tuesday. Def. had some soreness on Wednesday. Now today I'm way more sore. Is that normal to be more sore on the second day? Also, am I okay to do workout B-1 today, or will it be counterproductive with such sore muscles?…
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Kiki/Lucia/other pro's: Activity level???
I had my first day of NROL4W yesterday (((applause, applause!!!))). ; ) Previously I was doing 5 days in a row of cardio (30 minutes daily) and also doing a 30 minute strength routine on cardio days as well (on machines, not free weights as I am now doing). I was using the moderate activity level to figure my TDEE with 15%…
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HRM - Suggestions???
I am thinking I definitely need to get a HRM. I am not looking to spend more than about $65. I'm hoping to find a good one on EBAY. WIth that said, what are your suggestions for good HRM's, whether in my price-range or not? And what kind of bells and whistles are nice to have and which ones aren't really necessary or that…
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Help! I'm facing my kryptonite tonight - the MOVIES!!! : (
Hey all...just need some encouragement/motivation/tips. I'm going to see the live broadcast of "This American Life" at the movies tonight. My three favorite things in the world are movie popcorn, candy and coke icee's (I assure you, I'm not 9 years old). ; ) I could use some ideas for avoiding the urge to give in. Any…
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What's more important: Meeting Macro's or meeting calories?
I am finally starting to get the hang of planning my eating out so that I'm hitting my macro's (or very, very close to them - like, within 5 grams or less). The only problem is, I am sometimes off on what my calorie consumption should be. If I hit my macro's but am 100 calories or less away from my calorie goal for the day…
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Supplements/Calories
Just curious if everyone logs their supplements as calories. I log mine and here is how it breaks down: 4 oz. of pomegranate juice - 75 calories Liquid vitamins - 25 calories Flax Seed Oil - 130 calories That's 230 calories in added supplements alone. Should I continue counting those as my daily calories? Thanks for the…
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What speed should you lift weights at???
I haven't worked out in years so, this is all sort of new to me again (how sad is that?!). Anyway, I see people at my gym lifting at different speeds. Some I see lifting really fast, some are lifting super slow and controlled and some are in between. I am somewhat clueless right now on what speed I should be doing. I want…
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Help!!! I don't know how many calories I should be eating!
I am 5'11, female and I weigh 161 lbs. Seven years ago I weighed 130 and looked GREAT. My goal is to return t that weight (And no, I didn't look anorexic...I have small bones and when I gain weight it makes me look really pudgy as compared to someone with larger bones). I am 35 years old. I used to eat whatever, whenever.…
