Nicole
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Hi Kari,
Phase one was meant to be more of a maintenance/surplus to help you build muscle and gain strength before beginning phase two which is more of a deficit to help you lose bodyfat.
Hey guys,
The supplement guide is just that- a guide. This program only includes one protein shake so I would adhere to that for now. Real food is king unless you absolutely cannot get a meal in. Try following the meal plan as written before making any changes to it.
Swap the yogurt with another lean protein source.
If you do not want the flaxseeds, you can swap it out with any one of the fat sources. Flax can be added to pretty much any food.Hey guys!
I would recommend keeping the meals in order initially. Give the program a chance before you start switching everything around lol. However, if the meals do not work with your schedule, you can swap them to make it work.If you workout really early, I would recommend eating meal 1 before you train and then having the post workout shake afterwards.
Hi Barbara,
There are two phases to the program. Make sure you are looking at the Phase 1 nutrition program and the Phase 1 grocery list 🙂
Hey Ladies! We will not leave you hanging from after the challenge through Christmas. I am working hard to finish a holiday workout program for everyone to follow before the next challenge.
As far as the diet goes, this is something you absolutely can follow for a while if you do not feel you are where you need to be yet. My advice is not to go crazy after the challenge is over. You can easily gain weight fast! Enjoy Thanksgiving and get right back on track. You have to make up your mind that YOU WILL do it. Do not say ‘maybe’ and ‘I hope to stay on track’. That is like setting yourself up for failure and allowing excuses to sneak in.
You are all doing such an amazing job. Stay focused and keep up the hard work 🙂LOL I think we have all been there, done that. The best thing you can do is get back to your program as soon as possible. Don’t dwell on it, you cannot change the past. Just learn from it and keep pushing forward!
Hi Kylie,
MyFitnessPal is best for showing macros… I am not sure what you mean when you say your isn’t showing them?
I do not recommend carb cycling just yet. You can still see great changes following the same macro breakdown each day if you are at a deficit.Hi Trina,
You will submit your photos at the end just like you did in the beginning. The ‘after photos’ can be uploaded starting Nov 22nd 🙂
You will get an email with all of the instructions so keep an eye out!I usually warm up 5-10min on the treadmill and do 2-3 warm up sets of the first exercise I am doing in the workout before adding more weight and counting the first set.
I am so glad you are having fun with the program!
Yes of course! Do the best you can to get all days in this week. I would rather you use today as a rest day and then get all workouts in strong the rest of the week.
These exercises are not a circuit. Rest between each set 🙂 Try to increase the weight!
For the single leg ham curl, do single leg glute raise where you lay on your back with one foot in the air and one on the bench. Lift hips up as high as you can.
For Hypers, do supermans. Lay on stomach on the floor and lift upper body off the floor as high as you can. Repeat.
Leg press- do squats
Hack Squat- Do barbell hack squats- hold the barbell behind your legs and as you squat the bar stays behind you.Hi Marci,
My favorite shoes to wear in the gym are Nike LunarGlide or Pegasus. To run I prefer Asics. And to train legs, I like Nike Frees 🙂Converse is a little too stiff for me to train in however I would use them for leg day.
I have a few different beats lol I love them. I wipe them off after each wear and let them air dry. If you put them in the case wet they will smell.
In a regular squat, feet are shoulder width apart. In a wide leg (sumo squat) feet are wider than shoulder width apart and toes are pointed out at a 45 degree angle. In both exercises, you are working quads, glutes and hamstrings but in a sumo squat you are incorporating more inner thigh. Be sure in both squats that your knees bend in the same direction as your toes and your heels stay on the ground.
If you click on ‘sumo squat’ in the workout, it will take you to the video where you will see how it is performed correctly.Hi Judith,
There are 5 workouts on the plan. Are you working out every single day for a week and a half without taking a break? Is there anyway you can split your rest days? Ie Wednesday and Saturday? It is important to listen to your body and if you are super sore, you may need that rest day.
Check your inbox, I just sent you my tips for soreness 🙂
As far as cardio, I always do it first thing in the morning so that I don’t have weights and cardio to do later at the same time.The post workout shake is included in the total macros (5 meals AND the post workout shake). If you do not have a weight workout, the post workout shake is eliminated from that day and your total macros will be lower.
Even if you weight train before bed, still have the banana in your post workout meal.
Why would you have 50g protein in one meal? All of the meals on the plan are 30g on average.Hey ladies-
The hunger could be because you are training harder, upping the intensity of your cardio and not eating as many foods that have a lot of water/fiber in them- ie fruits and veggies. I would try to stick it out a little longer since it hasn’t been a full week yet. If it is just hunger (unsatisfied) that is ok- if your stomach is growling and you cannot focus and are light headed with zero strength, that is completely different.
When at a deficit and trying to lose as much bodyfat as possible in 30 days- it is not easy! There will be times when you are a hungry. Believe me, I know how that feels from prepping for the Olympia. Let us know here if you are really struggling- the last thing I want is to have you binge eat.
