Nicole
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In the first phase there is no drop setting. Just straight sets. In Phase 2 that is when the intensity techniques are implemented.
Hey everyone- Phase 2 still has a few tweeks we have to make on it, so be patient and continue following phase one as normal this week 🙂
Lisa, try to put your arms down by your side for additional stability. Take your time and go slow so you don’t roll all over the floor lmao!
You will want to cut the zucchini in the spiralizer first and then cook them. In a ‘cutting phase’ I just cook them in a pan with water- no added oils. It doesn’t take long!
As a personal trainer myself, I just whipped out my container and ate my meal in 5min between clients lolThat is correct. It must be a typo. There is only one ‘recipe’ for phase 2.
I’d like to point out that if you know you are not good at something (ie squats with a barbell), focus on trying to improve them instead of skipping them and replacing them with something else altogether 😉
Skip the deadlifts and do 3 extra sets of the hamstring curl instead.
Ugh being sick is the worst. I am sure it is from your body fighting off this infection. Focus on sleeping and resting as much as possible, drinking a ton of water, and adjusting the weights so that you are challenging yourself but not killing yourself either. The best advice I can give is listen to your body. Do the best you can, but if you feel you need to take a day off or decrease the intensity to make it through, then do it. Your energy will come back soon enough!
Hi Dawn,
You could just add a few tomatoes or leave the pasta plain. There isn’t much you can replace with the marinara sauce- the calories are very little as well.Take a close look at the amount of protein in the chicken/fish etc in the app. 4oz of grilled chicken should be around 25g protein.
You should be eating meal 4 when you get off of work at 4/4:30. Train at 6. Post workout shake at 7. Meal 5 at 9pm.
Hi Lisa,
For this phase, do not worry so much about weight on the scale. Focus on strength, energy, etc. The lbs lost could just be due to reduced water retention. I suggest leaving everything the same.
Hi Roberta,
Just remove that meal from your original plan and you will have the ‘no post workout meal macros’.
They will vary slightly for each individual depending on the protein they choose. The fat grams will most likely stay the same minus 1-2g. The carbs will decrease by 20-25g and the protein will decrease by 20-30g.
The key here is to be consistent each day.Yes you can have it at lunch in place of the carbohydrate listed for that meal. No problem!
This is one of the suggestions we will be taking into consideration for the next challenge. My advice is to eat each meal as written and if the brands you choose make the total goal macros at the end of the day too high or low, adjust your meals as necessary from there.
The amount of carbohydrates in 10oz strawberries is roughly 25g. So whatever fruit you choose to substitute with, make sure the total amount equals 25g of carbohydrates. That may not be 10oz of mixed berries- be sure to use your food scale.
White and brown rice can be interchanged. I chose white rice because it is a fast absorbing- good source of energy, easy to digest, and is a good source of zinc and manganese
65g is correct.
If it doesn’t say one leg, then use two legs for this exercise.
Follow what the plan has written. We didn’t have a video filmed with dumbbells so we figured you would understand that it was the same move and just to swap out the barbell.
Can you attach a picture?
Hi Roberta,
No definitely do not count them all together and meet the total number. Each macro has its purpose so it is very important to pay attention to the food choices. Shoot for 60g fat, 165 pro and 210 carbs give or take 5g above or below. If you meet these numbers individually, your calories will be roughly around 2000. It is VERY difficult to get it exact. The most important thing is to be consistent.Definitely add in the protein shakes. If you eat or drink it, it counts!
Yes if you are over that much in calories, you are eating too much. Double check the foods you are inputting in the app- the macros could be off.
I would use exact grams instead of percentages to be more accurate.Did you check out the food exchange list?
Some of the higher fat proteins are:
ground turkey (lean not extra lean)
salmon
steak