Nicole
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The greater ROM and contraction results in increased blood flow. Squeezing really hard can help with mind muscle connection and increasing the difficulty of the movement. All of this will help you gain lean mass.
If you are unable to do a pistol squat with full range of motion, try standing with your back at the side of a bench. Put one leg out in front and squat down until your butt hits the bench and then stand back up. Repeat
Hey there-
I am not exactly sure what you mean here. When you go to nutrition phase 1 and scroll down you will see the exact meal plan you can follow. You follow that exact meal plan for 4wks.If you want to switch out an item on the meal plan you can go the exchange list and swap it out for an even exchange. ie white rice to sweet potato
The recipes are at the bottom if you scroll down farther.
If it doesn’t say anything, I recommend adding water.
If you use unsweetened almond milk with only 30cal that would be fineI am trying to increase my distance running as well for a half in November or December. Right now I am running 3 days a week, with one of them a longer run. Is this acceptable to continue during the challenge? Do I also add in the Phase 1 Cardio as well?
It is not recommended but you can do whatever you want 👍
We are changing it now. We had to redo the creative. Hang tight it should be up in the next 30min 🙂
Thank you!Hey guys, we are adjusting this now.
In Womens Meal Plan 1 Phase 1 the meals are correct, but the totals will be changed to:Total Calories: 1748
Total Carbs: 175g
Total Fat: 52g
Total Protein: 145g
(175c/52f/145p)Post workout meal: 256cal/35c/0f/29p
All other meals: 373cal/35c/13f/29pPlease just follow the meal plan as written. The items you choose on MFP can vary quite a bit. People can literally just input their own food in there and it could be very incorrect.
Hey guys!
There is only one or two meals that did not change. The reason is because the total macros are WITHIN 5 grams of the goal. The meal is: 1 serving blueberry bread, 7oz nonfat greek yogurt and 20g almond butter. The total macros are: 29c/12f/41p. In phase 2 the goal is 31c/36p/14f (all within 5g of the actual meal) and phase 3 goal is 26c/38p/11f (all within the 5g). Make sense? It is absolutely IMPOSSIBLE for me to get the meals to be EXACT to the goal. The bottom line is not perfection. It is consistency.Hi Kristie!
I don’t believe we will be going to Oregon anytime soon :/
And I do not work with MetRx anymore. nPower Nutrition will not have a booth there this year.Thank you so much for listening to the Q&A and doing my workouts 🙂
Hey there!
Honestly 130bpm is wayyy too easy IMO. If I am going to devote time to doing cardio, I am going to make it count. You will still burn fat at 140-150bpm. You will also burn fat at 180bpm.Hi Rose,
It sounds like you are needing more one on one guidance to understand macros and how to set up your own meal plan with the foods you want to choose. You are asking for us to recreate a new meal plan for you. If that is the case, I highly suggest working with either myself, Naomi or Maureen personally so we can help guide you. Email [email protected] for the info.If that is not what you are interested in, our advice is to choose the meal on the plan that is easiest for you to make and have it multiple times a day.
