Nicole
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Hi Jacqueline, I am not sure what supplement brands you have access to. I would look up different brands that follow the recommendations we have on the supplement page.
Your serving of creatine is taken all at one time. Either before or after you workout.
Follow meal plan 2 if you are not eating very much right now.
I am not sure how many grams. I would estimate roughly 150g
Just do the best you can 🙂 The rep range and lifting heavy will have an effect on your bodyfat and help you speed up your metabolism. Challenge yourself and do not get intimidated! Shoot for 8 first and see how you feel! Each week is a progression to the lower rep ranges. That is what this challenge is all about- stepping out of your comfort zone and doing something you never thought you could to achieve results you never have before.
Yes that is correct 🙂 In a regular deadlift (low back, glutes) your knees bend in a squat position and straighten at the top. In a stiff legged deadlift (hamstrings) your legs stay slightly bent and do not move the entire time.
Be VERY careful on both of these movements as you can injure yourself very easily. I would recommend setting up your camera to video yourself doing it to ensure it looks like the demo. You can also post the video on the Facebook Community page for feedback as well.Yes that is correct. All cardio is HIIT in this program and I do not recommend doing it fasted.
Hey there! I answered your question in the other thread. Yes this is fine. Just make sure workouts are in order and try to go 2 on, one off, 2 on etc if possible. If you do 3 in a row you will have a lot of off training days in a row.
An off training day is only off weight training. You can still do cardio on an off weight training day.Yep of course. Just try to avoid doing all 4 days in a row.
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.
Thank you! I am glad you love the challenge so far 🙂 Enjoy!
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 🙂
Take the multi in the morning and the BCAAs during your weight workout 🙂
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 🙂
Please check again. All videos are up.
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.Not advised, but if you have no other choice, that is what has to be done.