Nicole
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Hey ladies,
For all technical questions, please email [email protected] so we can figure out how to help you each individually. Check your spam mail to make sure you got the direct link. You do not have to be a member to upload photos- you just have to be logged in with the username and password you received when you registered for the challenge.Veggies do count toward the total carbs. It is important to get your micronutrients. I wouldn’t count fruit as a swap for veggies.
This is not a Ketogenic meal plan. I recommend following the plan if you hope to win the challenge.
The nutrition is the same for 45 days.
Quaker oat bran works. I like Trader Joe’s too 🙂
Yes you can pyramid each exercise. Try to increase the weight each set and keep your reps within the range provided for that exercise
Phase two videos will be available in the next couple weeks.
Yes of course! Cook it however you like ?
If you are unsure, chose the meal plan that correlates with your height. Yes
The best way to hide your traps is to make sure your chest is up and your shoulders are slightly back. If you are rounding your shoulders forward in your front and back pose to make your lats wider, your traps will be more prominent too
Hi Maria,
Please ask challenge questions in the forum for the 60 Day Challenge, otherwise they are missed.I hope you were successful in phase 1!
I don’t typically count yoga (even bikram) as cardio.
I would let your shoulder rest for a couple weeks at least depending on how bad you hurt it. Don’t over stretch it or do anything that causes pain. I am not sure which area of your shoulder is injured to recommend exercises or stretches to do. Have you seen a specialist?
Thank you!
The total protein is higher in meal 3 compared to meal plan 2. The protein shake in meal plan 2 is one scoop and the protein shake in meal plan 3 is 1.5 scoops. Just because per meal they may be different, the total numbers at the end of the day are higher in meal plan 3.
Hi Marci,
It will take a few days or even the first week to get into the groove of the calorie change. The refeed meal can definitely make you more hungry the day after. The insulin spike and metabolism shock lol Hang in there and follow the program to the best of your ability. It will get better.Yes Jasmine rice is fine to use.
Marybeth,
Quicker source of energy, faster recovery, easier to digest….I got my rice cooker from Costco 🙂 I just got an Instant Pot for Christmas and that works too!
4oz ground bison has 190 cal, 0 carbs, 11g fat and 23g pro
4oz bison steak has 130 cal, 0 carbs, 3g fat and 24g pro
They are not equal exchanges. If you choose to have bison ground, eliminate the additional fat from another meal.
If you can go up in weight and keep your form, go for it yes! Typically the weight you use for a 15 rep set is less than a 12 rep set. Make sure you are struggling the last 3-5 reps.
Krista,
Those numbers are ranges to stick with- depending on your age and conditioning they may vary. If you are sweating and challenging yourself and having a hard time talking, you are just fine.Peaches,
The exercises stay the same each round- the only thing that changes is the cardio. I set up the workout and memorize the weight training exercises. You could write the exercises on note cards next to the stations or you could write it on paper and glance over at it when needed.Hi Jessica,
My advice for you is to weight train when you have the most energy. Fasted cardio can help speed up the fat burning process but is not ABSOLUTELY necessary to see results. If you find that you do not have enough energy to weight train at night, just stick to your weights in the morning/cardio at night schedule.
I would follow the same meal plan number you did in phase one.
Sometimes I have my last meal at 10:30/11pm. It doesn’t matter how late you eat. What matters is WHAT you eat late ?
There is protein in the overnight oats from Greek yogurt. If you need more protein have half scoop of the protein powder from your post workout shake in your overnight oats. Then drink the other half scoop post workout.
Yes that looks good to me! As long as the protein is around 25g per scoop, less than 3-4g carbs and 1-2g fat or less you are good.