Nicole
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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
It means 10 full reps and 10 partial reps.
Please make sure you are reading the entire page. There is a lot of different intensity techniques that are explained in the document.Kerri is correct. If it was flour, it would be indicated. Please use the whole bean.
I have a few (at least 3) questions.
I have 3 kiddos still at home, and 2 of them are teenage boys. Due to these “complications,” I usually buy cheap ground beef. I know there won’t be any fat to speak of in the 99% lean turkey, so should I use oil or spray? And what kind is best?
Also, when I cook the other lean meats, like the sirloin and bison, should I cook it with any kind of oil?
Maybe just 2 questions . . . Or I ,
May be back later when I remember, lol.Thanks in advance.
Hi! I am not sure what you are asking? The beef and 99% ground turkey are not even exchanges. If you cannot eat the meal as written, choose another option. There are MANY meals to choose from that will fit your budget better. All meat is not cooked with any oil other than a couple seconds of Pam spray if you are not using the grill. Using oil adds HUNDREDS of additional calories per day.
5grams above or below the goal number is ok. Don’t stress too much about being perfect, but yes finding the Ezekiel Bread will help get the number closer.
I have been following my plan 5’4 under 130 just as laid out. I’m probably 20-22% body fat right now and this morning I noticed I lost a pound. I’m struggling to get all the food in but I’m managing by eating the meals in 2 sittings each. Is this normal I’m losing weight. I went from pretty unhealthy eating right into this program.
It is definitely possible especially if you weren’t eating healthy before. Don’t focus on the scale- instead focus on how you look and feel overall.
On my phone and struggle with forums….did you get an answer to your question yet?
We recommend following the meal plan as written.
I have a question on the meal plan options. Each option has the same macros correct? My second meal is chicken, rice and veggies and that equals about 170 g of carbs and over 900 cals. By the time I am to my last two meals I only have around 400 cals left but my last two meals are going to be about 600 cals combined. That puts me over in calories and carbs that’s been calculated overall. Is that ok? Should I just roll with it and stop tracking my macros? ?
Are you measuring the rice cooked? If you are measuring the rice in grams dry, you are right that is way too many carbs.
Love love love this workout plan and nutrition plan. Today I killed chest back and abs!
Quick question for you (if you don’t mind).
I have been previously bulking and have been eating about 2200 a day.I am 5ft2, 129lbs and with a body fat % of approx 18%.
My macros are 35% protein, 40% carbs and 25% fat.
However I not only will be going to the gym and weight/ cardio training… I average about 15k steps per day (10km distance approx).
I know a fit bit is not entirely accurate, however it’s estimating I’m burning approximately 2,000- 2,300 calories a day.
Will I still build lean mass being in a deficit every day by this much?
I Understand shredding fat which is great… but the muscle gain is really what we all want!!
Thank you in advance,
The fitbit doesn’t know your genetic makeup and metabolism, so I would recommend following the meal plan to see how your body responds before trying to match that amount of calories expended.
If you must do that, only have one post workout shake- preferably in the evening.
Just remember it is only up from here! Muscle Up that is lol
Don’t be upset with your current progress. Love yourself in all phases- life is too short to be negative toward the one body we have 😉Just remember it is only up from here! Muscle Up that is lol
Don’t be upset with your current progress. Love yourself in all phases- life is too short to be negative toward the one body we have 😉There is a lot of info 🙂 Don’t worry if you have questions, that is what we are here for!
No you will know when you cannot go any more. Do you feel ok when it gets that high? Target heart rate calculations are a rough estimate. Use your rating of perceived exertion on a scale of 1-10. During HIIT on your high intervals you should be at a 10. The stronger your heart is, the harder it will be to get to 200.
Can you swap out 7 0z sweet potatoe for red potato?
Please do not swap certain items in the meals.
Hi Wendy,
All of the meals (except the post workout meals) are the same macros and calories. So technically you could eat the same meal each meal every day if you wanted. Choose the ones that best fit in your budget and eat those 🙂I have a question about the Meal plans. So I am wondering if you can interchange the meals, for example, Meal 1 have Option 1 (French toast, egg whites and blueberries), Meal 2, have Option 3 (the 4 oz Tempeh, quinoa and mixed vegetables) and Meal 3, have Option 2 (ground bison, white rice and broccoli). OR, are you supposed to stay with Option 1 (or 2, 3 etc) for the day? I ask because I did the interchange things and I don’t think the macros are going to work.
Also, it says down the bottom of Meal Plan 1 that the Post Workout Meal should be 280 cals, 26g protein and 44g carbs with 0g fat. How can that be? The nPower Isolate protein powder has 1g of fat and the unsweetened almond milk has 3g fat for 1 cup so that equals 4g fat. Am I wrong?
Thank you.
SueYes you can absolutely do that. Choose any of the 3 options for each of the meals. The macros will work and are within 5g up or down the macros listed. You are correct about the post workout meal being anywhere from 2-4g fat. That is within the 5g rule so I wouldn’t worry too much. I hope this makes sense.
Following…Im in the same situation…I had been at a deficit too long and the macros in the plan arent even at my calculated maintenance.
If you have been at a deficit for too long, this will be a good transition for you. I suggest giving it a try to see how your body responds.
I would do exactly what Krystle did.
Hang in there ladies. As some of you mentioned, it is only 35 Days. It is totally different than what you are most likely used to which is why it is good to try. In order to change, you need to change what you are doing. Give it a shot, follow it to a T and train hard. It will be ok! You are eating good quality whole foods and not processed junk. In fact, by eating more food you will be less likely to fall off the wagon.
