Nicole
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I am not sure what you mean? This movement is a bent over exercise. Some t-bar rows have a bench your chest goes on.
Following all questions post above.
My questions:
1/ How important is to have all 5 meals? Sometimes I fill satisfied with only 3 meals or 4 (pos workout). I should hit 1784 cal daily, so far 1400 cal not getting all the amount supposed on my macros. Could also be I was long on phase 3 SS?
2/ Or could be my mental playing with me as I lost 10lb on SS and I am worried too about gain all back?3/ About whey, is it ok to mix it on my coffee before workout if I workout early morning instead have full meal 1? It takes a little for me to get hungry early morning.
4/ In your meal plan you always tells to drink your whey in water….. can you mixed it with Almond milk?
Thanks,
1- I would do your absolute best to get all meals and macros in. It will take a few days to get used to it especially coming off of SS.
2- The only way you will gain all 10lbs back is if you completely blow your diet and eat like garbage. This first phase is only 4wks and then you will be back at a deficit so think of this as a small diet break before hitting it hard again. Sometimes this is important to avoid hitting plateaus.
3-Mixing it in coffee is fine but make sure you have some protein for post workout.
4- I don’t always but a lot of times yes. It won’t make a huge difference, but if you must make sure it is 30cal or less per serving. Unsweetened original
Regarding workout in the morning and what to have….
I recommend some protein and carbs prior to training. Just literally split the meal in half.Yep it is weighed cooked 🙂 Enjoy!
One thing I see right off the bat is the vegan beef. It should not be measured in fluid ounces. 3oz of vegan been should be around 150cal or so.
Don’t stress too much about being perfect in MFP. It is just there to guide you if you need additional accountability. There are so many small things that could be off. I can only see part of each image and not all ingredients.
You should be just fine. Give it a shot and see how your body responds before adjusting the calorie amount.
If you have an exercise band, you can wrap it around a stable pole (table leg, bed post etc) and do kicks laterally. And since you are in the privacy of your own home, to target the inner thigh you could lay on your back with your feet in the air (legs straight). Straddle your legs and bring them back together like scissors.
You can do either 🙂
The grocery list includes all meal plans in phase one. So just check off the items that will be included in your plan and ignore the rest.
I have a question in regards to how to store the bananna bread. Fridge or room temp?
Definitely fridge
After the weights only 😊
Are we really eating but 20 grams of oatmeal for Option 1 MP 1? Mistake?
This is not a mistake. It is 20g measured raw.
Roe, here is the link to the video I did when I made it.
I would still give the plan a shot. The calories will decrease in phase 2 and 3. Remember SS was only 40 days which isn’t a TON of time. This challenge is 10wks long so I would be surprised if you didn’t see any results if you follow it 100%.
Just do ss or interval. I did not specify but do not require any HIIT in phase 3
Yes and yes 🙂
LOL Sorry about that. We will adjust asap. I definitely do not want you eating 56oz lol!
Meal 3 option 2 should read 6oz of turkeyMy link isn’t working for the recipes – I am looking under the nutrition plan phase 1……is this the correct place?
There isn’t an actual link for the recipes. You have to scroll down to the bottom of the nutrition page and you will see the pdfs
I have a question about the before photos – where exactly are they stored and are they shared?I understand the winners will be shared on social media, but what about the others? A wee bit sensitive about my photo :).
They are stored on the backend of the computer in a safe spot. They are only shared if you are one of the winners or if you make a great transformation.
I just made the banana bread and it tastes so good my family ate most of it. I was lucky enough to grab a serving for tomorrow. From now on I will have to make a couple of batches. 🙂
Question: A loaf makes 8 servings(slices) I can eat 3(slices) of them as my serving after the workout?
Yes you eat as many as there is recommended on your meal plan. Enjoy!
Hi Irene,
I am not sure what you are asking?
There are not a TON of recipes because not everyone likes them.
If a meall is indicating that there is a recipe to go with it then you would follow that recipe for that meal. If you do not want to follow the recipe then choose one of the other options.No problem 👍
just switch day 3 and day 6 workouts 😊I would still follow the program as written. If you want to work imbalances do extra sets on the weak side at the end of your workout.
Thanks, Nicole! I admit, part of me was hesitant to say anything because I know I will be absolutely dying regardless of a minute or two
Just couldn’t keep quiet and know I was cheating myself. Stinking thinking be gone Lol 😂 I appreciate your honesty
Hi Girls, I had a question on Phase 3 cardio for PM. It says to do it after weight training but if I can’t fit that in due to time, can I do the PM cardio before bed? Thanks
Yes this is totally fine 😊 I just don’t want you to do the second session immediately before you weight train.
Just couldn’t keep quiet and know I was cheating myself. Stinking thinking be gone 