Nicole
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Hey guys,
If you have specific questions on viewing certain content, please email [email protected] so we can view your account and figure out the issue. If you are not a member of the website, you will not have access to certain content not associated with the challenge.If you are weight training in the morning I definitely recommend eating first.
The idea schedule would be: fasted cardio for first session in the morning and then weights with second session of cardio after for the second session. This way you have at least 3-4 meals in your body before working out which can help increase energy and strength.
When it comes to a contest prep, I do not include sugar free syrups in my program as the show gets closer and if I do at anytime during the year I include it within my macros- even if it is 15-30cal.
Hey guys,
Mahi Mahi is a white fish. It is commonly found in the seafood section and can be comparable to cod, tilapia, orange roughy, or halibut. One serving is 4oz for womens meal plans.Hey there,
That is true, but it won’t hinder your results. Eating fat post workout will slow the digestion of the meal (which may help you feel more satisfied at a steeper deficit), but it doesn’t mean you still won’t see any benefits in muscle growth or glycogen replenishment.
In fact, the meal you have before training is likely more important for making sure your body is supplied with fuel it needs from carbs and proteins for repairing the muscles during breakdown from exercise.If that is how you can fit it best in your schedule then yes. Ideally it would be best to have at least 2-3 meals after your morning cardio before you train again. This will help with energy and intensity.
Technically BCAAs do have calories (roughly 20-25cal per scoop) so it would not be considered ‘fasted’ if you drink BCAAs. Is it a huge deal? No because this supplement can help keep you hydrated (electrolytes) and prevent muscle breakdown.
Always remember that ‘weight’ is not the only gauge of progress! The purpose of this first phase is to build muscle, keep metabolism up and ensure you are taking in a good amount of food so you can push harder in your workouts. If it is more than you are used to taking in, the scale may go up slightly. More carbs= more water as well. However, you WILL NOT get fat. I promise. Enjoy this phase because it gets harder as you go.
The instant rice is probably measuring the entire package and not one serving.
Just measure out 100g cooked and keep it consistent. Don’t stress too much. It should be roughly the amount of the first one listed: Rice-brown, long grain, cooked.
Hi Sue,
Steel cut oats are totally fine- just make sure the total carbs are the same. I believe the serving for steel but oats is half the size of rolled oats but equals the same amount of carbs.Hi Tracy,
We see what you are saying and will be fixing it this weekend. Good news is, you don’t have to worry about phase 3 for a couple more months lol
Thank you for the catch!Hey ladies! I am developing my own because you are right, it is hard to find good quality! It will be launching in the summer 🙂
Hi Kelsey,
I am not sure of any apps for cardio :/ Hopefully someone else can chime in.You can do any type of cardio you wish as long as your heart rate stays elevated and you are working hard enough!
Hi April,
If you are already hitting all of your muscle groups throughout the week, why would you need to add another total body workout? There is no total body workout listed on the program, so I do not recommend adding it at any point throughout the challenge.Try foam rolling your IT Bands, hamstrings, inner thighs and quads. A lot of times knee pain can be caused from tight muscles and fascia surrounding the joint.
The calendar is available at this page:
https://nicolewilkins.com/olympia-challenge/program-overview/
Not sure what times you can eat throughout your work day, but this would be ideal given your long day:
meal 1- 7-8am (after cardio)
Meal 2- 11am
Meal 3- 2pm
Meal 4- I would eat around 5:30pm
Meal 5- dinner around 8pm before the workout
Post Workout shake before bed at 11pmPlantain can be subbed for any fruit. They aren’t very popular in the US and they take longer to prepare. If you eat them, you should not add any oils or sugars to them.
Hey Marci!
Here are some tips:
1- Use liquid egg whites (less mess) or hard boil them
2- Use frozen veggies instead of chopping them every few days
3- Cook in bulk- use the slow cooker! and Freeze meats you make extra
4- I don’t recommend freezing rice. It tastes awful once thawed out. Potatoes seem to be fine though. My rice will last up to 5/6 days without going badHope this helps!
Hi Wendy,
Since it is only 4 weeks, are you sure you don’t want to see how your body responds to eating more calories? Phase 2 you will be dropping them down again anyway. There is no way you are building muscle on 1200 calories per day with as active as you are… and the more muscle you have, the more body fat you will burn at rest and the faster your metabolism will be. It is obviously completely up to you, but I personally would try following the plan as written before assuming it won’t work 🙂Yes of course 🙂 One of my favorites! Remember that iced tea does have caffeine which has a diuretic effect, so make sure for every cup of iced tea, you have one cup of water. There really is no limit and is calorie free, so enjoy!
