Nicole
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Hey guys,
Please don’t stress so early in the program. Give it some time for your body to adjust. With an increase of carbs can come some water but the additional meals and calories are necessary for building muscle. Please be patient and enjoy the extra food! 🙂Hi Nicole! I was wondering the same thing as Rachel. I take a Pilates and Barr class on Mondays, Hip Hop on Tuesday, U-Jam on Wednesday then Chisel & Sculpt and Thursday Chisel & Sculpt and Friday U-Jam & Fit Camp. A new class has started on Saturdays called TKO (total Knock Out) which I was planning on starting on Saturdays. Can I use these classes as my HIIT or is it too much or can I do both your HIIT training plus the classes? Thank you…Sandy ?
Personally if you are trying to build muscle, all of those cardio classes will do you a disservice. During phase 1, cardio should be minimal time and HIGH intensity. If you can do cardio for an hour it isn’t intense enough for HIIT.
I also can’t access the rev grip cable row link.
We will get this fixed asap. Check back again and let us know if you are still having issues.
Partials are starting from the FULL Stretched position and coming up half way. So for calves, you would do 10 full range of motion reps and then 10 reps starting with heels all the way down in a stretched position and then coming half up before returning all the way back down in the stretched position.
Hi Donna and Lauren
Watch Nicole’s welcome video she explains the rest/ pause and demonstrates it and a few other things.
It answered a TON of my initial training questions ?Thanks Nicole!!!
You’re welcome! 🙂
This was a typo 🙂 Thanks guys!
For Back/Abs tomorrow the first workout is doing AMRAP of pullups. My question is what if you can’t perform a pullup on your own.
If you cannot get your chin up there, you can use bands or a chin/dip assistance machine
Glad I’m not the only one confused about rest pause.
I get the overall concept, but am confused about reps/sets. Do I do 3 regular sets, say 6-10, then the 4th is when I shoot for another 10, but rest between reps? I suppose I’ll youtube til I get it, I have to see an entire exercise, visualCheck your email for the video I sent this morning. It discusses how to do a rest pause in this program.
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 🙂
I am doing a video explaining the rest pause sets. Keep an eye out in your inbox tomorrow morning!
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.
Yes that is correct 🙂
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.
Roughly: 45%carbs /35% protein/20% fat
Not sure where you saw 3-4x a day for protein powder?
Can you screenshot it? I have no idea what it could be without seeing what you input.
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.