Nicole
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How about an alternative to leg extensions? I have ongoing meniscus issues, and physical therapists have advised me against even slow, controlled use of the leg extension machine. Are there lunges or step ups I could do instead?
I feel you on the meniscus. I had surgery on mine twice. Hopefully over time you are able to do leg extensions again!
If you are looking for alternative exercises, they are listed under the demo video for that exercise. Leg extensions are difficult to replace- I would try hack squats or any other exercise that is a quad focused movement. You could always just do extra sets of squats in your workout to make up for it too.Hi. Where is the video that shows the hip circle? The only video I see stops half way through and only shows sqats with barbell
All of the exercises that require a hip circle will be in the video demo for that exercise. There is one we have to replace- the squat 🙂
I submitted my photo’s Sunday morning but did not receive an email confirming receipt. How long does it typically take to get a confirmation email?
Email [email protected] just to make sure we received them. We will have to look your account up.
It should say the weight in grams on the nutrition label.
Nope! I often eat right before bed 🙂
All rice meals are measured cooked.
I would have half of meal 1 before training, post workout meal after weights and cardio. Then 2-3hrs after that have the second half of meal 1.
4am- 1/2 meal 1
6am- post workout shake
9am- 1/2 meal 1
12am- meal 2
3pm meal 3
6pm meal 4Awesome. My other question was, like today for example, I ate my apple a good hour away from the rest of that meal. At work I basically graze because I can’t take the time to sit and eat the whole thing. Is splitting the items up like that a big deal as long as I get everything in? Or is it designed to eat the certain food groups together
However you have to get it in is just fine 🙂
2 scoops is 40g.
All suggested macros for each meal are within 5g above or below the goal. I hope this makes sense.This means weight 30g dry without water or any liquid first on a scale before adding water to it to cook. Do not cook it in milk.
Yes that is fine.
If you cook it on high- 4hrs
if you cook it on low- 6-8hrsThe proteins should last you at least 4-5 days if they are cold
Yvette, if your eggs are way bigger, I would just do one less than recommended for that meal.
You can use them on either platform. We check them both 🙂
Yep! Of course you can count a spin class like Peloton for your cardio
Whoa! If you do Zumba that much it is more cardio than I recommend for the first phase. I would not do any additional cardio on top of that (if you are sweating and keeping your heart rate up the entire class).
It is oatmeal that has not been cooked yet. Quick oats or rolled oats work just fine.
Do we ever just drink a protein shake or only where it is included in the meal plan? I ask because In the supplements section it says to have a protein shake after the workout and another at night with glutamine. So aside from our meals do we also add the shakes?
The supplements schedule is a general guideline. Do not add any other shakes on top of the ones in the plan.
Sorry for another question – so on non weight days it should be the last meal of the day
Yes that is correct
We have not uploaded this one yet- I am sorry for the delay!
Replacing a meal with this green juice would completely change the macros for your entire day. I would try to stick with the plan.
If you absolutely have to, that is fine. However, I really recommend sticking to the plan as written 🙂
Either one would be fine.
Roughly every 3hrs yep! Try not to go longer than 4 to avoid being super hungry.