Nicole
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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 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?
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.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.
You can cook veggies raw or steamed. Whatever you do just keep it consistent. I typically measure Oats dry and everything else cooked.
Yes complete round 1 and then go straight to round 2, 3, 4, etc NO STOPPING BETWEEN ROUNDS!
Cardio acceleration can count as one of your cardio workouts. Please keep an eye out in your inbox for updated cardio info.
There is no abs on Chest/triceps day. Abs are included on Shoulder day. We will adjust this on the calendar. Thank you!
You will get an email today in your inbox with all of the cardio adjustments to the schedule. You can do cardio on leg day yes, however I do not recommend doing a HIIT workout on this day as the leg workout is pretty intense!
