Nicole
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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.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.
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 😉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.
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.
