Nicole
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What’s an indicator that an extra cardio day needs to be implemented?
Can you be more specific?
Hi team Nicole!
I am LOVING the challenge, but PH 2 has some issues with macros/calories that are rather large.
For example, the Post Workout meal in MP3 for women, option one. Those macros and calories are very high in comparison to what the plan says they should be.
463 Calories, 35P, 10F and 54 carbs. This level of macros/calories being off clearly is not just a brand issue. 😉 My protein shake has 2 grm of fat as opposed to Nicoles 1 gr. but otherwise it is the same. I am using quacker rice cakes. I thought that the 4 cakes was a typeo, but even when I adjust those it’s still too far off.
Please look this over and advise.
Thanks!For meal plan 3 post workout meal option 1, I used regular quaker rice cakes. So if you are using flavored it could be a difference of 7g x4 (28g carbs) vs 11g in a flavored cake x4 which would be 44g carbs. Also check the total number of protein in your shake too. Mine has 20g per scoop.
I know the order of weight workouts are important, but does it matter if I do hiit for the first 3 days of the week, then interval thurs and fri?
You could do it that way but it isn’t recommended. You will need recovery between the hiit workouts.
Hi, Loving the programme.
For Phase 2: I want to ask for clarification that on the cardio only and rest day, Meal 5 is the last meal of the day (see screenshot of meal plan). The reason for my confusion is that in the Do’s and Don’ts within the Nutrition phase 1 it says on your cardio day don’t have the post workout meal (see screenshot). Meaning, don’t have post workout/Meal 5 after the workout, I have it as Meal 5.
Do I have this correct?
Thank you.Please disregard this typing error. You should have meal 5 on all days whether you train or not. Just the same as phase 1.
Hi Rebecca,
Most of the equipment should be easy to find in your gym and move to one place so you aren’t going all over. You only need a mat, bench and two barbells. One lighter and one heavier. Everything should be within immediate grasp. You only have 5 seconds to move from one to the next.I use an app called ‘INTERVAL TIMER’
Hey Tammy. We will take a look at the video settings. All of the demos should be up. The overhead triceps extension is two arm
Use the barbell even though I don’t have the barbell in the video.
Would something like Green Tea be considered a natural fat burner? I’m hesitant to take fat burner.
Yes it would. Do not feel like you HAVE to take a fat burner to see results. It can help but it is not absolutely necessary if you are not comfortable.
This typically doesn’t happen after eating a carbohydrate…. What are you feeling? Are you dehydrated?
This makes me so happy to read! Thank you for doing the challenge and giving me your feedback! Keep up the great work 🙂
Don’t worry! Just change it this week. Ribeye definitely has the highest amount of fat in all the cuts- swap it out as soon as you can 🙂
Thank you so much for the feedback! I am so happy you are seeing improvements in such a short time 🙂
I would continue following it for a little longer. It would be very difficult without working with you one on one to recommend any additional adjustments to the program for your body, personal goals and physical work schedule.
Is your goal to lose bodyfat? Is your strength improving? Is your energy ok? Are you starving? Are you sleeping ok?
Hi! Unfortunately we do not ship internationally at the moment. Unless you know someone in the USA who can order it and then send it to you once it is delivered at their house.
It probably is a little bit of water retention from the carbs. We only have a couple more weeks in this phase before the calories drop. Hang in there and use the extra calories to really push your strength and intensity in your workouts.
