Starting NROL4W--Anyone else?
 

I've finished my second phase 1 workout and am feeling great! Well, pretty sore actually. But loving it. :D. Anyone else out there doing this program right now? I'd love some people to chat with about how it's going.

I made it to phase 3 before tiring of it. It was my first full body workout routine. I'm partial to Upper/Lower training. I did get bored with it so I left it for another. I do know a lot of people love it though.

Sorry to hear you tired of it. Why do you think that happened? Because you prefer the upper/lower body training better? I don't have anything else to go off of because I'm entirely new to weight lifting.

Actually, I just started it. Finished my very first week and wow, was I feeling it those first two days. Looking forward to improving my weights though.

Yay Sibi! I was beginning to think I was the only one out there. I've now done 6 workouts and am starting to get into a groove. My last few workouts I upped the weights and have been feeling it. I've been walking around sore for a few days afterwards. :carrot: I wish the authors had given some starting weight guidelines because I have been just making this up by myself as I go.

I also just started this..I've done only 2 workouts so far, but I feel awesome!! I love feeling strong!

Slowloser--Yay! I hope you're up for chatting about it. I've only done about 7 workouts. I can already tell that I'm getting stronger. Tonight I did a set of squats with 30 pound dumbbells and ended up feeling that it wasn't nearly enough. I pumped it up to 40 pounds each and felt very satisfied with the burn. I'm feeling great too. I think this could get addicting. :)

I just finished reading it and plan on figuring out when I want to fit in my workouts/review how to go about it since I have never weight lifted before. I'll post again after workout one and tell you what I think

Rated--I found that it took some time to get organized, but now that I've got preprinted logs, all the equipment I need (I'm doing this at home) and a system in place that I'm rolling. It's worth the time up front. Definitely report back after you start!

Yeah I feel like I need to organize everything. I have the logs printed now I just have to go through the exercises to make sure I have everything. I am also doing it at home and I live in the middle of no where so I might have to improvise some of the exercises. My plan is to finish organizing tonight and start the workout tomorrow or Thursday

I've always lifted weights like the men do! I'm really strong and have a lot of muscle, too...BUT, I am a little chubby right now and only diet can help. Weight-lifting is amazing, but it doesn't rid you of the chub

I finished my third workout today and was surprised that my push ups (at a 50% incline) were much easier then the first day! I still can't do regular push ups, but I didn't expect to see an improvement this quickly, especially with push ups cause I've always struggled with them!

Thanks for the info Syckgirlsfv! Any tips for us newbies? I feel sort of "out there" with just me, my book, and my weights in my garage. I'm starting weight lifting after having lost most of my weight--and I'm still dieting to go down more. I sure wish I could take one of you experienced lifters out in my garage with me--if even for one workout!

Slowloser--Those pushups are a $@&ch, aren't they!? In my youth, my arms were really strong and I remember doing 40 or more real pushups at a time. I've moved from 5 real/10 modified to 15 real in the few weeks I've been doing this. They aren't as low as they should be yet, but I can definitely feel the progress. And I'm adding weight already for all the other exercises. By the way, for home use I am using a 170 pound weight set with a barbell, 50 pound adjustable dumbbells, a step ladder, a Swiss ball and a weight bench. I might have been able to get by with less, but this seems good for now.

if you are looking to get stronger, just when you feel like you've done the last rep you can, do one more. Do you have a bench? If so, the bench press (with your barbell) will really help you with push-ups, and vice versa. I've been benching for 10 years and my one rep max is 150, but I haven't hit that in a while. I usually stick to going up to maybe 105-115 at most these days, which is the 45 pound barbell loaded with a quarter and a nickel (or dime) on each side. I think you've just motivated me to start working on my bench more so that I can get back to my one rep max! :strong:

Needless to say, though, benching has made it so that I can do 20 military style push-ups inside of a minute :exercise: I only know this because my step class instructor has us try to do as many as we can in one minute, and most of the class can't do more than 5 military style. (knees NOT on the ground)

I have lots of good tips :D, my husband is huge and benches 400 and his biceps are over 18 inches - he's been my drill sargent for years but I do admit we both kind of slacked for a year due to burn out...but we're back! :carrot:

Syckgirls--Benchpressing 150 is awesome! I have a bench, but unfortunately no bar to hold the weights for a bench press. Maybe my hubby could help... You are so lucky to have a built in drill sergeant! If only I had someone to kick me in the butt. I'm doing it all on my own as the rest of my family relaxes on most days. Don't ask how I'm mustering the motivation! Would you mind if I periodically used you as my consultant when stuff comes up about weight lifting? At any rate, welcome back to lifting! Go get busy on that bench press.

Any tips you can think of would be greatly appreciated!

Syckgirls--Just thought of a question. Are you supposed to be sore after every workout? I usually really feel it while I'm doing my reps. Sometimes I feel it afterwards and sometimes I don't.

Also, do you really need to load up on tons of protein? I'm trying to run a calorie deficit and I still need to fine tune the nutrition end. I still have some fat to lose and would like to simultaneously lose the fat and gain muscle. Ha!

I'm not always sore either, but I'm not too worried about that because if I'm following the program, I'm lifting just enough weights that I can barely finish my sets, so I know I'm working out hard.

I don't plan on doing any bench presses yet, I just want to follow the program as it is written as it is written in such a way that we are suppose to be getting stronger and stronger every workout. I've only done the one week, but I have increased weight each workout and plan to tomorrow again as I start my second week.

Sounds like you're doing it as I understand we should Slowloser. That's good to hear that your soreness experience is similar to mine. I've actually been bummed out when I wasn't that sore the next day and have been questioning myself. I just noticed that I go up to three sets of everything my next workout. :^: That ought to put a spin on things for me!

Ladies,

I am doing the Supercharged version but my thread for that is kinda inactive. Mind if I join you? I am in week three and sounds like there are the same basic exercises/principles.

MovingForward: Long time no hear!
About protein: I feel it is important. Here is a thread that might help (on another site):http://forum.bodybuilding.com/showth...hp?t=121703921
It looks a lot more complicated than it really is. I still operate in a caloric deficit @ 1600 calories but track my bf to make sure I am losing fat - not muscle. I use the Navy method since it professes to be accurate w/in 3% and I can do it myself with lower error. I have digital calipers but I'm not a very good contortionist and I can't reach all the spots and I'm not properly trained and readings are all over the place. Sadly, the Navy method makes me really high bf ---and the truth kinda hurts. But at least it is a consistent method and I can easily recreate the measurement sites! So even if it's inaccurate on % - it's an accurate representation of my progress.

Syckgirlsfv: Any thoughts on protein? I get 150g - my target body weight. Lean lbs are sad right now - 115. I used to have 131...working on getting back there.

Real pushups: I hear all of ya!! I was in the Army and did @ least 55 in 2 minutes...now...15 elevated on side of my squat cage. But the bar is going down every time! I'm going to hit the floor any day now!

2FatCats--Please join in! I didn't know there was a Supercharged version. I just looked it up--you got that hot off the presses! Thanks for the link on protein. I'll definitely check that out. Based on the book recommendations, it looks like I should be eating 105 g of protein, but I can rarely get that in with the caloric range I'm targeting, 1290. I wonder if I need to eat a little more because I've been really hungry on the days after I've lifted lately. I can't imagine getting in 150 g! Good for you! You are hard core with the Navy method! That's awesome. I'm just using the body fat estimate my scale gives me. Sadly, it hasn't moved yet and it says my body fat is something like 30 percent. Guess I've got some work to do. :dizzy: I'm going to hit the pushups again today. My arms can feel it already. In a twisted way, it's good to know I'm not the only one out there doing this to myself. :devil:

I try to get about 110 g of protein on my workout days and I have no problem getting it in. I have found things that I can eat that are high protein, low cal..like I eat a can of tuna everyday, which is 32g protein and only 140 calories. Also cottage cheese, you only need to eat 1/2 a cup to get 15 grams of protein, greek yogurt as well and I always have a shake after my workouts which is another 30g of protein. My main focus is getting my protein in, and after that i eat veggies and fruit and salads. I am usually sitting at about 1200-1400 calories.

slowloser: Sadly most of those protein products have too much sodium for me. I can only have 1500mg a day due to high bp. I supplement with protein shakes (made w/ milk)- twice a day. Greek yogurt, boiled eggs -whites only, lean meats. If you eat enough strawberries you get a gram! I actually tend to go over my protein!

Moving Supercharged came out and I got it on the same day on my iPad so I can watch videos of exercises, too. And I have you to thank for the recommendation for this series, back in the 40-something forum!!
Glad to be along for the ride! My husband is doing this with me so technically I have a 'buddy' but he is not an active participant - I plan everything and he just eats/shows up for the workout. He hasn't said anything but I'm pretty sure he's tired of me talking about nothing but, well, food and exercise.:D And it's just not the same working out with a guy...they just motivate differently.
Speaking of being hungry on lifting days - I work out at 1700 when he gets home -so I started getting hungry the NEXT day! I was eating about 1400 calories but had to add a few hundred more. 1600 works for me right now. So so so glad I'm tall and can eat more calories!
I get a lot more thirsty now, too. I only drink plain water and I was getting 120oz. Now I drink at least 160oz. I just feel parched after working out!

In Supercharged - you do 4 phases of Basic Training, 4 weeks each, and there are 5 levels of exercises to choose based upon your own ability. Then you go into Hypertrophy for 3 phases, 6 weeks each. THEN comes Strength and Power for who knows how long. It's supposed to take 10 months for the whole program (you can repeat BT if you are still getting good gains- just choose higher levels of the exercises). I started at BT I, level 1 in all areas. As I go along - if I'm losing too much or not gaining muscle - I will adjust calories.

We finished week 3 today, and I can really tell now that I have gotten better/stronger. I'm moving up in levels, weights and reps! I'm so excited - I feel like I've finally figured out what I was missing in past efforts! Weights!! I would diet and cardio myself to a goal weight - but looking in the mirror there was just a smaller but still flabby version of me. Not this time!
Remember: Skinny chicks look good in clothes - fit chicks look good naked!

Happy Weekend All! Back at it Monday!

not every time...I'm not always sore. But if you aren't it probably means you need to change up what you're doing for a while because your body has gotten used to it. It's possible that sometimes you work harder than others, and that's when you get sore. As for protein, some body builders get carried away with it. While it does help to build lean muscle, a lot of it comes down to genetics. My husband is a monster in the muscle department, yet he doesn't do all that protein shake stuff that the other guys do, and they are smaller than he is :D Protein shakes tend to cause me to bloat or retain water so I don't drink them. Remember also that if you don't get enough carbs your energy level will be shot and it will be hard to have any gains. If you haven't already heard of it, a website I love to refer to whenever I have questions is bodybuilding.com. It's awesome and helpful!

wouldn't mind at all! It would probably help me, too! :D

oops I didn't see this post...protein is good and helps build lean muscle, but it depends on the person. What you could do is after lifting take glutamine - it helps to repair the muscles faster. I LOVE bodybuilding.com...so much info. But they are really geared towards the protein thing and it doesn't work for everyone. I also read that too much protein will make the kidney work too hard, but they are coming up with new discoveries about stuff every year!

Ladies--Thanks for all of the information. I will definitely be checking out the website. Never in a million years did I think I would be looking at bodybuilding forums! I'm such a girlie girl here! But you know what? This weight lifting feels amazing! I can definitely feel myself getting stronger. I'm just really bummed I didn't start sooner. :D.

So far my knees are hanging in there, but I do hear occasional pops and can feel the pressure on them when I'm doing squats and lunges. Anyone else have this? Should I be worrying? Parts of me wonder if this will get better as the muscles supporting the knees get stronger, but I'm not sure. I'm not feeling pain or any discomfort per se, nor I do I feel it when I'm not working out.

Oooh, sorry. Just checked back. I think I tired of it because I'm not new to lifting and I am used to Upper/Lower split. I am doing another full body 3 day a week split now which I like better. Compounds with some accesories thrown in. Anyway, it's a good program, it will work. But I like things I'll stick with. Good luck!

I'm on phase 3, I've been here for like 3 weeks lol, I enjoy this phase I suppose I should move on.

Thedollylala--I'm just finishing up phase 1. I finally feel like I'm in a groove and have some minor angst about switching it all up again. I'm surprised Phase 3 is only 3 weeks. I've been doing Phase 1 for a month and still have 3 regular workouts and 2 special workouts to go.

Kmac1196--I can see how you would feel the way you do since you're not new to lifting. What are compounds and accessories that you referred to? Sorry, I am a newbie to lifting! Lol! And what is the program you are doing? I'll need something to do after this one. I foresee myself becoming a regular lifter. Call me crazy, but that soreness is kind of addicting!

MovingForward:

Totally agree with the soreness addiction! Hubby and I start Phase II tomorrow - after 7 w/o each of A & B! I like the change . . . feels like progress!
If you are looking for something to do after - try supercharged - basic training is 4 phases, 12 workouts each, then hypertrophy for 3 phases of 6 weeks, then power for who knows how long. Basically 10 month program!
There is a lady on there, Stephanie M that did the NROLW and is now doing supercharged.
I posted in my supercharged forum (getting active again) about the body comp changes since starting phase I. How about you? Notice anything?

copied from there: (down another pound, though!)
As I approach a new phase, it's time to reflect on Phase I results:
I wasn't sure how my body would respond to weights and still trying to lose those last lbs. So I have been monitoring my BF as well as scale weight to make sure I am getting enough protein and not cannibalizing my own muscles. So far, in month of Jan, I have gone from 115.5 lean body mass to 117.9! Started at 54 lbs fat, now @ 43. While the scale only showed 8.6, I actually lost 11lbs of fat!! WooHoo!
No matter how many articles, professionals and experts say that weight lifting is great for weight loss - until I actually saw measurable personal results - I was still a skeptic. SO SO glad the infamous 'they' were right!

I did the first three stages of NROL4W, I lost a lot of inches but not much weight. I was going to start it over again after some time off and did a few workouts, but then I had a hive break out due to an allergy I didn't know I had. I couldn't workout for a few weeks because the hives would come back.

Now I'm halfway through the first stage of Supercharged. I notice my posture seems better, my gut isn't hanging out as much, and I can see some definition in my arms (which is amazing considering I'm still 20 or so lbs overweight). I like Supercharged much better so far.

That's good to know Stephanie. I think I will finish up NROL4W and then head on over to Supercharged. I am just now finishing up Phase 1 with the special workouts. I haven't lost any weight that I can see, but I did take measurements before I started so that will be interesting. I'm feeling good lifting, though. I'm really glad I've started. What seems better about Supercharged to you?

Wow 2FatCats! Those are some impressive results! I haven't been keeping track of my body fat percentages, but now wish that I had. I did take some pre-measurements. I'm going to measure this weekend because I am just finishing up Phase 1. I'll have to hop on over to your thread and see what's happening there too.

Moving Forward, I lost a lot of inches during the 1st Stage, definitely check it out!

I like the customization part of Supercharged, and I like the set up of the workouts better. I also get a way better calorie burn with Supercharged.

I can't even comment on how many times I've started NRoL4W, but I'm making 2013 my year to finish it. I'm still in Stage 1. I can only fit in 2 workouts a week, so I'm going much slower than I would like. I also run and bike, so I'm balancing a couple of programs. I think I got to Stage 5 during one of my previous attempts. I really need to start up with interval training like what is called for in the later stages. I do modify some of the exercises since I'm using a home gym and don't have a cable machine.

Hi Gretel--I'm just now doing the last special workout in phase 1. How far into it are you? It was amazing to me to see how light the weights now feel from my first workout. I did 130 squats last night with 10 pounds in each hand (I now squat with 40 in each hand). I had to stop because my feet were getting tired! The rest of the workout was better and I actually did AMRAP. I hope you continue with it this time. I, too, am doing this at home and have to modify because I don't have a cable machine. So far, it seems to be working out.

Moving Forward - My next workout will be B #7, still stage 1. I'm thinking about skipping the AMRAP workout because I am going slow and I really just want to get to the end. I wish I was strong enough for that weight for squats. I'm up to 45 pounds on the barbell. I might have to go to the gym for the squat rack soon...

I really wish I had a squat rack. I've had my husband act as a squat rack for me a few times. When I do the weights on my back, I'm definitely lifting less weight than I can hold in my hands. Today I will do the last special workout. I wasn't planning to take the allowed week off between phases, but it looks like I'm going to be forced to because I have to travel for several days next week. The timing works out nicely at least. I'm anxious to get to phase 2, but I know it will be waiting for me when I get back.

Maybe this is a better thread for me; mine's not getting any activity lol. I wanna start this program but should I really do it when I haven't hit goal yet? I know it's all about losing inches and not actual pounds, but I wanna get down to 140! I don't want it to prevent my losses. How can you lose the weight and do the program at the same time by following his plan?

Hey Mimsyborogoves! This thread has been pretty quiet lately too. But I'm definitely still doing NROLW. I'm in the same spot with you weight-wise. When I started the program in January, I was about five pounds heavier than I am now. My guess is that doing this has slowed my actual loss on the scale (not dramatically), but lately I keep having people tell me how much skinnier I'm looking. My goal is 140 on the scale, but I'll take a few pounds heavier, slimmer, and toner over 140 any day of the week! Full disclosure though--I'm still eating at a deficit. The calories the program recommends to build muscle are much higher. I will consider upping the calories when I hit my goal weight. Another thing to consider is that I was on a loooong plateau until I started lifting. I really think it's what made the difference because it's the only change I've made. Can you tell I'm sold? Lol!