Nicole
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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.1- You can workout immediately after eating if your stomach won’t get upset. I would personally train an hour after eating, train an hour and then have my post workout shake.
2- Have the post workout shake and wait another 3hrs before eating the next meal on the plan.In looking at the options for the meals in plan 2 there are just a couple things that I can’t eat under each option. For example, for meal 3 on Plan 2, I don’t eat hummus and for option 2 I don’t eat cod or salmon. Is there something that I can swap for these items constantly and just have those?
Because every single meal in your plan has the same macros, you can have any of the other meals in place of the one you do not like. The only meal I would not have more than once is the post workout meal.
There could be multiple reasons for this- measuring cooked vs raw, different brands, etc. I would follow the meal plan as written and just stay consistent each day.
Thank you for doing those calculations Rachel.
I was not expecting most people to be quite this tedious with it. In order to get exact amounts you would have to always cut up the apple (unless you at the core too) and often times people just pack these fruits to go. Just choose the same size apple or same size banana each time. If it is a little over or under on some days, I promise it won’t make or break your progress.So I understand we are not substituting any foods. In the meal plan it says ground turkey, but the grocery list says ground beef… which do need?
I would follow the meal plan and get ground turkey. The grocery list is for all meal plans during that phase and some of them may include other foods not listed in yours.
We look for creativity and enthusiasm. Some examples I love seeing are meal prep videos, flexing in the gym, staying on track during a trip, avoiding temptation and staying focused on your goal 🙂
so when i put in the correct amounts and foods on my fitness pal, some of the macros/calories come out a little different….usually less. Even when I went to megafitmeals.com and put in a custom meal for the 4oz ground turk/4oz red potatoes/ 1 cup of broccoli ….the total came out to Calories=292, Pro=30, Carbs=30, fat=7….
Should we just be more concerned with making sure we get exact amounts you suggest instead of all the different totals for calories and macros?The most important thing here is to be consistent each day. Macros may vary depending on brands so don’t stress too much. I would recommend getting as close to the macros listed as possible.
That is a member forum. If you are not a site member and only a member of the challenge, you will not have access to certain threads.
You can read all about the refeed meal do’s and don’t’s as well as options to choose from here:
Hi Abbagale,
Unfortunately, because the challenge is now live and he has access to everything, we do not offer refunds. You can see our rules on this page:
