Nicole
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So my first week I’ve been really full feeling and feel like I’ve put weight on. My strength has already increased. As of today I’m feeling kind of hungry between meals, but I still feel pretty puffy. Is this normal?
You may feel a little puffy from the carbs, but it shouldnt be really noticeable. Hang in there a little longer. We have 3 more weeks here and then we will drop calories 🙂
I think drinking them during my workout might be helping with soreness-am I crazy????? I’m still sore, don’t get me wrong, but I feel like I don’t get as sore as I usually do after working out and I think I’m working out as hard 🙂
Absolutely! BCAAs help with muscle recovery.
Ghee is clarified butter, meaning it’s just regular unsalted butter that’s been simmered, which causes the milk solids to separate and leaves behind a golden liquid that’s nutty in flavor.
It’s also shelf-stable, so you can store it in the pantry instead of the fridge and it’ll last for months. Plus, because the milk solids have been removed, it’s lactose-free and much less likely to cause a reaction among dairy-sensitive people than butter.
Nutritionally ghee has a little bit more fat than traditional butter.Thank you, Nicole! I just realized between set 2 and 3 that sumo deadlifts are also gonna be a no-go for these knees. Sub in more straight legs? Standard deadlifts? What should I sub in for shoddy meniscus?
Instead of sumo deadlifts, I would do 2-3 more sets of hip thrusts OR regular deadlifts.
Hi Maureen, I am sorry. I must not have been clear. I am only limited on the extensions. The rest I am fine on. My question was in clarification of what Nicole suggested of hack squats for replacement of the drop-set extensions. I wondered if since there were already hack squats if we are replacing the extensions with a hack, was Nicole saying that we should do the first regular set of hacks as written and then ADDITIONALLY do the drop sets of hacks too? Otherwise, if I just went with the home version it looks like it is a wall sit?
TIA and sorry for the confusion. AlishaI see, sorry about that. No you should not do hack squats twice and I would definitely not use hacks as a warmup. Instead of leg extensions I would do bodyweight squats or wall sits
If I am 5′ 3″ but weigh more than 120lbs, which meal plan should I be following?
Meal plan 2
I’m having trouble getting all 5 meals in with Meal 4 typically being around 7:30 pm. Should I skip the 5th meal since it will be so late or is it ok?
Do not skip any of the meals. Eat it anyway 🙂
Just choose another meal option 🙂
Yes banded pullups are totally fine 🙂 I hope you are feeling better!
Yes just make sure it is plain unflavored.
What Jenean said
I’m sorry that you are hurt also, but I have the same question. I’ve got a shoulder injury that I’m waiting to go to the doctor to get checked out. (Appointment is a month out) I’ve been dealing with it for a year but it’s getting really bad. Today was shoulder day and I literally couldn’t do any overhead work, so I opted to do resistance band abduction and adduction. As well as lateral raises, front raises and rear Delt work as tolerated. It was definitely a step back from my normal. However my question is; should I still eat my post workout meal when I do that because I didn’t really push anything heavy to really exert myself?
Yep! I would still have your post workout meal even if you aren’t 100% in your workout. I hope it’s nothing serious!
Do you have a barbell? Can you stick the end of the barbell in a corner?
Tip: put a towel around the end of the barbell if you do it that way so it doesn’t scratch the wall.Really bloated after having shakes an protein cookies…toot toot… any solutions
What protein are you using?
It could be a lot of things:
1 brand used
2 Mistake in MFP
3 Mistake in serving sizeKeep in mind that all meals are within 5g of the goal number, so it won’t be 100% perfect but it should be in range. It is impossible to get exact numbers on any meal plan. Consistency is key here.
This is ok- it is more about the total calories/macros than how far apart or when you eat them. Hopefully you are back on schedule tomorrow 🙂
Hi I am having trouble uploading my photos what should I do
Email us at [email protected] so we can help 🙂
Avoid any extra anything. It will effect your overall calories and macros for the day.
This video will be uploaded tonight. Sorry!
Yes that’s correct 👍
Enjoy this first phase! In 3 more weeks calories will drop. Use the extra calories to push hard in the gym 💪
Use the talk test. If you can start talking without dying it is time to do the hard interval again.
It may depend on the dressing you used.
Yes! absolutely!
You don’t need to. If you prefer tracking along the way you can use My Fitness Pal