I just recently picked up the NROWL4W so I am still in the process of reading it. I was wondering if anyone has done both NROWL4W and NROWL. Is there a way that you could alternate the programs? Just curious because it seems to me (from what I have read on the forums) that NROWL has more of a "fat burner" program than NROWL4W. I could be wrong - remember, I haven't finished reading through NROWL4W yet.
My diet is good by eating clean, plenty of water and trying to get my recommended protein in every day. I just want to be able to continue to lift heavy but want ideas for different programs (to kind of "mix it up a little").
It's very hard to do both -- lose fat and build muscle at the same time. I haven't lost any lean mass while losing fat, but I haven't built much, either. Once I am at my goal for fat loss, I will be switching things up a bit to build more muscle. What are your goals? If you want to build muscle, you need to eat more. More calories in = a gain. If you want to lose fat, you need to cut back. Less calories in = loss. Can't gain muscle when you are eating below maintenance and it's hard to gain much muscle when you are eating at maintenance and not above it.
My goals are to build muscle. I started eating clean by following the "diet" by Tosca Reno and lost about 15 pounds. I eat every 3 hours with the proper carb-protein ratio 3 times a day and 2 snacks of a low carb with protein (i.e., apple and pb). I would love to lose another 10 pounds but if I don't and those last 10 pounds turn into muscle - I would be happy with that.
Well, once you decide what you want.....fat loss or muscle gain, just tweak your diet to be either above or below maintenance. And, do whatever workout plan you like.
I switched from NROL4W after Stage 1 to NROL Fat Loss 1 because I was focusing really hard on fat loss (still am). If I was already reasonable close to a "healthy weight" and did not have such a HIGH body fat percentage I would have stuck with NROL4W.
They can't really be done together, not an maintain the integrity of each program. If you are looking for a long term program that will build strength and help you lose body fat then NROL4W is a 6 month program. If you are looking to focus hard core of fat loss and then move on to something else then NROL has three fat loss programs that take 3 to 4 weeks each. It also has strength and hypertrophy programs that you can mix and match later on if you desire.
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
However, I need to stress again, that without diet, it doesn't matter what program you are on. I did nrol fat loss, but lost nothing. Did nrol4w and lost 18 pounds of fat, simply due to diet.
However, I need to stress again, that without diet, it doesn't matter what program you are on. I did nrol fat loss, but lost nothing. Did nrol4w and lost 18 pounds of fat, simply due to diet.
Maybe you can answer a question though. Does NROL talk about diet at all though? I got the impression that it didn't really. I wonder, knowing what you know now, if you would get more out of it? I ordered it the other day when I was getting something else from Amazon.ca, more out of curiosity. Although possibly something to switch too when I'm through NROL4W the first time. Who knows though, I might simply repeat it, work more on form, and lift heavier.
Oh, I got a TON out of NROL! It's a great book, and I'll surely go back to it. However, I was in the mindset that I could out train my diet -- no go! There aren't specific diet plans in NROL, but now that I am keyed into my diet, my results would be much better. Great book! Actually, I like the workouts better than NROL4W.
Jane, I checked your log real quick (granted not overly thoroughly...) looking for a sample day of your eating.... I know you follow TNT which is very low carb, but since I seem to be perpetually stuck with the same (decent and clean) diet and never make any fat-loss progress despite my lifting, I'm curious as to an example day for you.... Would you be able to post something like that?
Thanks!
That doesn't sound so hard to do.... though I need some sort of carbs thrown in there. I haven't been tracking recently so I think that makes me feel more out-of-control than I really am. But I need to get back to tracking at some point. Thanks again for sharing! Diet is always the hardest part.....
Yeah, on Plan A the only carbs allowed are to come from veggies. After 4 weeks of Plan A, you can go to one of the other plans, which allow for carbs at certain times (though still not every day).
NROWL4W and NROWL
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