Nicole
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Use the same protocol on the elliptical- One minute HARD and one minute recovery. Keep repeating that.
The problem with the elliptical is that it is very hard to reach maximum intensity.You can change up the workout days to fit your schedule- just keep the workouts in order. I would also try to split them up as much as you can to avoid doing all 4 of them in a row
Do not change the calories at all. Just do what you can in the gym and train hard what what doesn’t cause any pain 🙂
Try to avoid making a ton of swaps. Try to keep it consistent for the entire 35 days. Most white fish with the same macros would be fine but I would just stick with cod or tilapia.
If this happens, I would recommend fruit instead of airhead candy. You may actually find by eating consistently throughout the day that it regulates your blood sugar without the need of anything in addition 🙂
Typically what you consume one day effects the next day moreso than the day of. Even if you train in the morning, eating carbs later in the day will help with muscle recovery and energy for your workout the next day too 🙂
I would definitely try to eat the whole food- if you absolutely can’t then have the shake and adjust the macros to make it work.
I would choose one meal plan and stick with it for the 35 days. I’d say start with meal 2. After 35 days you can repeat it again and try plan 3 🙂
Hey Roe,
This has been corrected. Thank you!
Yes you can do the training and non training days on whatever days you choose (don’t do all 4 in a row- try to space them out), just keep the workouts in order.What about things like avocado? Can’t take a knife etc
Cut the avocado in half ahead of time, then put the halves together as if it was never cut and put it in a plastic baggie. Pull it out and eat with a spoon 🙂
It sounds like you would have to alter the entire leg workout if you cannot bend very low. My recommendation is to make sure you are warmed up REALLY GOOD and then go as low as you can without hurting yourself. If there is a specific exercise you cannot do, let us know and we can help you with an alternative.
I would say you could do them whenever you can get them in. Just make sure you are doing them in the correct order.
It means Wednesday is a day off for weight training only. You can still do cardio on an ‘off’ weight training day.All of the meals except the post workout meal can be interchangeable. So technically you could have meal 3, option 1 for breakfast.
I would prefer you didn’t swap out portions of a meal to prevent total macros from changing. Unless you are comfortable creating your meals in My Fitness Pal to equal the original macros/calories.I would try making the cauliflower egg muffins meal and eat them on the way. They are really light on the stomach and shouldn’t make you feel super full. You could also split meal 1 in half. Eat half pre workout, shake post workout and then a few hrs later have the second half of meal 1.
The calendar has been fixed.
I would recommend stevia instead- Truvia has additional calories and can cause gastric upset if used too much.Hi Lisa!
All of the meals in this program will have carbohydrates in that range so you should not need anything else in addition. I would try to follow the meal plan as written all week to see how you feel before making any adjustments 🙂
Hi Lisa!
Eating whole eggs will not have any effect on your cholesterol. If you do not like the whole egg, I would just try a different meal option 🙂
