Nicole
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If you cannot eat any of those items, you choose one of the other meals and eat that more than one time per day 🙂
If you buy it, just make sure you can read all of the ingredients. ‘Wholly’ guacamole is pretty good 🙂
In order to improve on barbell squats, it is definitely best to use the squat rack. You aren’t going to be able to lift as heavy if you are shoulder pressing a barbell over your head. If someone is in the rack, ask them how many sets they have left so they know you are waiting or ask if you can hop in between their sets. I know you said you don’t play well with others, but it isn’t like you are going to do the entire workout together lol. If they have a few sets left, hover around the area and move to another exercise in the workout in the meantime. If they finish and you see someone else moving over to it, hop in and let them know you have been waiting your turn. Common gym courtesy is all about communication 😉
Hey there!
I don’t think I can stress enough that this challenge is not about weight loss- so don’t worry 🙂
It is normal to feel ready to eat at the 2-3hr mark. There is a difference between hungry and starving. Is your stomach growling? Are you famished and feel your blood sugar crashing? Are you having a hard time focusing?
If you are not experiencing any of those things, I am going to assume you are ok and the feelings you are having are normal. Your metabolism is sped up and working properly!
Keep up the good work and stay the course.Hi Wendy,
If you click the demo video for the shoulder press machine, you will see a list of alternative exercises that are approved for the challenge.
The smith would be ok, but make sure the bar is literally an inch away from your face as it comes up and down. If not it can really hurt your shoulder. I would rather you do a standing barbell or seated dumbbell press.Hi Rebecca,
If you click the demo video, underneath it you will see a list of alternative exercises. I am sorry you are having such a hard time with them. They really are IMO the absolute best exercise to do for improving your lower body.
Make sure you are taking a deep breath and hold as you squat down and breathe out on the way up. If you are holding your breath throughout the movement that will cause light-headedness. You could also try using a bar pad to make it more comfortable on your shoulders.Hello again!
I’m sorry if this question has already been answered.
I’ve been struggling with getting the macros on mfp to match the program and meal plan. With the original meal plan, my fat and protein was too high by 10-20g per day and my carbs were way too low (50-60g per day). So I’ve been modifying the plan by eliminating most added fats, halving my protein powder in my shake and adding carbs (banana, rice cakes, refried beans) but I’m not sure that’s what I should be doing. I’m weighing everything of food I’m actually eating and the calories are in the ballpark! I’m feeling amazing and gaining strength and muscle but did gain 3lb since the start of the program.
Thanks for your help!
JolandaYou can always screen shot your MFP and we can take a look at where the discrepancy may be.
Hang in there, I promise you won’t get fat with the training you are doing and the quality food you are eating. Remember, it is only 35 days. To build muscle you need the extra fuel. Did you try them on after a leg day? Are you sore? Did you try them on at night? There are many factors as to why your jeans may fit tighter. If you are sore, they may be inflamed causing additional water retention. I wouldn’t stress too much, especially since you are feeling smaller and more defined.
Since you are doing the challenge, I would recommend following the workouts as listed. There are a lot of exercises for biceps where you are only using one arm at a time (ie dumbbell bicep curls instead of a barbell).
You could do a couple extra sets at the end of your workout with the weak side only.You can swap any meal on the plan EXCEPT the post workout meals. This means that the post workout meal is only for post workout.
If your page is not public, we will not be able to see the hashtags. Otherwise, they should all show up ok
I would not increase reps. I train on my own as well and will gradually up the weight so I gain confidence with the extra lbs. If that means you only get 4, you only get 4. If you up the weights it will be what you have always done. Challenge yourself and try to push as hard as you can 🙂
I think it will be fine but remember that is for 1tsp. If you are pouring it on, that could be thousands of mg of sodium.
Hey there! I asked a question a couple days ago in the supplement forum and haven’t gotten an answer yet (though my mistake I did post it under just supplements questions, not under the 35-day challenge). But I actually have another question too I’m hoping for some help with. I’m confused on 2 things.
1) For supplements, Nicole says “The only supplement you absolutely do need from the below list is the Whey Protein Isolate, since the program calls for post-workout shakes after all of your weight training workouts.” I’m choosing the Meal Plan 3 option #2 – the egg whites, fruit spread and Ezekiel bread. It doesn’t mention anything about the supplement like the other 2 meal choices do. Unfortunately, I’ve had to go through this week without any supplements just because of finances and plan on getting them tomorrow when I get paid, but honestly I’m new to taking them. So can you clarify just when exactly I’m supposed to be taking the isolate because I must have missed this even though I thought I had watched and read everything.
2) Under the nutrition section in the Do’s and Dont’s it states – “DON’T: On days you do cardio but do not weight train, do not include the post-workout meal.” I don’t see a day where you only do cardio without any weight training. Am I to do a day where there’s only HIIT? Or I am reading this wrong and means on the days we do cardio along with our weight training, I’m not supposed to be eating the post workout meal.
I really don’t want to seem like a dumbass, but just want to clarify things before I keep doing what I”m doing and defeat why I’m doing this. Other than this, I think I’m good and I’m so glad I joined. Thank you!!Hey there-
#1- Since you are not using the shake as a post workout, you do not need to purchase it.
#2- There are 6 days of weights and 3 days of cardio. Some people may do one of their cardio sessions on the one day a week they do not do weights. In this case, you follow the ‘off training diet’ which does not include a post workout meal. Instead, it just includes 5 meals for the day.I hope this helps 🙂
Hello Ladies, Is it best to do squat with a heavier weight and not go below the knees or stay a bit lighter and go below the knees? I ask because I am a little afraid of hurting my back, (have issues with it and I do lift alone). I noticed that when I got to 135pds I couldn’t get down below the knees, just parallel. I did concentrate on squeezing the glutes as I came up but just didn’t get below the knees. Just wondering what you pros suggest… Also, I went to a new gym today and they had what looked to be a hack squat, it’s called a super squat Hammer Strength machine, you can stand faciing in, (toward machine) or out, (facing away from machine). Is this a Hack Squat and which way should one stand in or out for Saturday’s leg workout. I’m guessing out but want to make sure. Thanks a ton for your help! ?
Form is #1. You want to go SLIGHTLY below parallel to activate the posterior chain (glutes/hamstrings). If you up the weight and your form is not right, leave the weight where it was. Video yourself to make sure you are going low enough. Can you send a picture of the machine?
Ok naomi ! So i did leg extensions and kept increasing my weights but noticed that every time that will increase weights I ended up doing same or more reps look this was my work out any advise ?
Leg extension 2×15 WT 40— 10 reps wt 50—12 reps WT 60 —- 10 reps 65 WT —11 reps 70 WT– 11 reps 75 WT -9 reps 80 WT
This means, you need to lift heavier. If your reps are not decreasing as you increase the weight, the weight is still too light.
Thank you. One more question…
Do you have to be signed up as a monthly member in order to access the videos for the challenge? (I still can’t find them)No you do not have to be a memeber to access challenge demo exercise videos. You can find the demo videos by clicking on the links. See image
