Nicole
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Sure! How exactly would you like me to screen shot it?
I am assuming it is on your phone. Screen shot it on your phone (google how to do that with your phone brand) and attach the image here by clicking ‘upload images’
If this is too confusing, just literally measure and follow the meal plan as written and don’t stress about MyFitnessPal. There are many reasons that app could be off.
If we are using a BCAA, when should we take that? Should we be drinking a protein shake during workouts also or just something per the meal plan post workout?
I would drink BCAAs during your workouts. Water is one of the areas I struggle with most so often times I will sip throughout the day as well to help me drink it faster ?
Yes you definitely can do that. I would recommend doing the opposite so that you have more food in your system and energy to push heavier weights in the evening 🙂
should weights and cardio be done all at once or at seperate times during day?
During phase 1 you can do it all at once. But make sure to do cardio after weights so most of your energy is used on the iron.
Hi Shamus,
If it is too hard to consume, you can choose any of the other meals and options on the plan to eat instead. The beauty of this program is that every single meal has the same macros, so you could technically eat meal 4 option 1 for every meal if you wanted 🙂
Hi Kate,
You are a minority 🙂
I would recommend giving the meal plan a try before tossing it aside. The food choices are much different than the Olympia prep challenge, so you may actually feel more ‘full and satisfied’ with the variety provided. Besides, cardio is less so you won’t be burning as many calories there.How many protein bars for women’s meal plan 3?. I realized that on the men’s plans it specify 4 bars but doesn’t say anything on any of the women’s plans. Thank you
The recipe makes 6 servings for womens plans.
benn asking dame question and been getting different answers , some one had said to eat meal 1 before i train my weight train wilk be at 430 then have post meal and 3 hours later eat meal 2 , but i plan to fo cardio in pms and there are no food left fot me after 5pm , my last meal will be at 3pm so no meals after that , no eating after cardoo at 6 ?
Hey guys,
I would do this:
Eat 1/2 of meal #1 when you get up before you train. Then go train and sip on bcaa’s intra workout. After the workout, have my PWO meal and 3hrs after that, eat the other 1/2 of meal 1.Where is the food exchange list??
Lee, every single meal and every single option in your meal plan has the same macros. So if you like option 1 in meal 3, you could eat that for meal 2 as well. Make sense?
I did this instead of including a food exchange list since that seemed to confuse people even more.You guys are all on the right track. It is impossible to be perfect every day with this. The key is consistency day in and day out. Get as close as you can to the recommended macros and don’t stress too much!
Hi Nicole. I am extremely excited to start but I’m not quite sure which plan to follow. I know you said to follow according to your height if we were unsure but I’m 5.7 (meal plan 2) and weight 135 # (meal plan 1). I’m leaning towards plan 2 but I’m afraid of gaining weight instead of loosing it.?
Thank you very much.Gina
Don’t be nervous! This first phase is all about gaining muscle and in order to do that, you need to eat enough food 🙂
For all technical questions, please email [email protected] so we can go in and look at your accounts to see what the issue is.
I recommend eating meal 1 before you train in the morning unless it is just cardio in which case you could do fasted if necessary
Hey Kristin –
I just answered your post from this morning on the other thread but … Welcome again! 😉
There are alternatives listed under most exercises for the program on the video demonstration pages. You will have to get creative if you are training from home but it definitely can be done.
Oats are measured dry. This is written on the Phase 1 nutrition page under the header “The Importance Of Weighing Your Food”.
“As a general rule, measure all meat, potatoes, rice and pasta (whole wheat, of course) cooked. Measure oatmeal dry.”
I don’t recommend this since training for a marathon could potentially require more calories than what this program calls for – you may be fine in Phase 1, but the calories decrease in Phase 2. But if you are intent on doing the marathon on March 3, I would do your distance run in place of one of the HIIT workouts.
Hey Erin!
Yes, your photos and information came through 🙂 You should have received a confirmation email with all of your measurements after you entered them.
Jenny – the missing two exercises have been added to the interactive charts, so follow either one.
Jhanna – there are links to the exercise demonstrations on every training page, underneath the printable workouts.
I’ve had a hard time finding an explanation on what is meant by “rest-pause” for sets the look like “8-10, 4, 2”
Rest-Pause This technique helps you push past failure and overload the muscle by including mini-rest periods during your set (it can also be called extended-set training). When using this technique you will take all tension off of the muscle you are working by racking a bar, resting dumbbells on your knees or even kneeling (during pushups) for about 10-15 seconds. The key here is not to fully recover – it is only giving your muscles a small window of recovery so you can churn out a few more reps with each set.
I recommend using this technique on the last 1-2 sets of certain exercises (which are called out in the documents below). Here is an example of how you will use this technique during on Day 1 of this phase. (Quads/Calves).
EXERCISE: Leg Press
Set 1 Perform 10 reps.
Set 2 Increase the weight if possible. Perform 10 reps.
Set 3 Increase the weight if possible. Perform 10 reps. When you reach failure, rack the weight and take all tension off of the muscle. Feel free to bend your knees here and remove your feet from the foot pad for 10-15 seconds. Unrack the weight and perform 2-4 additional reps. When you reach failure, rack the weight and take all tension off your legs. Rest for another 10-15 seconds, then perform 1-2 more reps.
