[kemaouga599]

Also want to know if i could split my meal 1 ? Eat 1/2 before work out amd then 1/2 later on ? I still get pretty hungry with this meal plan is any reason why ? I thought was gonna feel fuller ? but nope keep feeling hungry like 30 mins after my meals currently doing this
Meal 1 at 4amm
Work out 430am
Post meal 630 0 7am
Meal 2 1030am
Meal 3 3pm
Cardio 530pm
Meal 4 7pm this scheduled was given by naomy because i was doing somenthing else

[kemaouga599]

Ok so all my life thought was 5’5 and for some reason checked my height today amd found out was wrong iam 5″ ‘4 .5 (64.5 inches ) what plan should i follow ! Iam currently doing meal plan 2 should i do 1 or stick with 2?

[kemaouga599]

I know every body been saying that this challenge has too much food which i also thought that specially this morning when trying to eat 70 grm of oatmeal and eggs but as the day went by i noticed kept feeling hungry like 30 mins after each meal ! I remember nicole mentioning that we shouldnt be suffering anymore and would feel fuller with the meals but is not my case ! I keep feeling hungry all the time ? also can i split my meal 1 which is before i train into two ? Eat half before and other half later in thr day ? And as far as the carbs i already feel bloated and makes me feel fat any recommendations ?

[kemaouga599]

Following ! been in deficit for 1 month 1390 now about 1900 and my stomach its feeling those carbs 🙁 feel bloated any advised currently doing meal plan 2 ima 134 lbs 65 inches

[kemaouga599]

Sorry another question ! Can the refried beans be home made ? Like refry them with extra olive oil ? Or it best canned fat free ?

[kemaouga599]

I still get confused with reps amd sets . Today did back and chest as described well thats what i think not sure because i think iam missinv out reps o sets and i said that because not feel sore i did strruggle litgle bit when reaching last 2 sets of bench press which i used 50 punds barbell and never used it before but still felt like did not good tiday not sure if iam missing reps and sets or should i ho higher on weights ? I tried to fo 60 pounds barbell for chest press but have trouble putting bar up but when is up i will do it with out issues and dont have no body to help me . So this is what i did today bench press you tell me if i missed reps or sets . 2 X 15 with 20 lbs and other with 30 then did 4 x10 with 50 lbs ! Thats all i fud at bench press did i missed reps ? Also i cant finish my meal 1 usually at 430 am can eat 1/2 and save rest for later amd by that i could stretch out my other foods? And also i already noticed that my body cant take alot carbs iam already bloated with those 70 grams of oat meal 🙁 any advised ?

[kemaouga599]

Is the best to weight cashews rather than getting 15 ? I bought a packet where it has small pieces ,whole and halves and not sure if i will get all the fat needed ?

[kemaouga599]

I know creatine and Beta alanine should be taken before working out ( weight training) and glutamine at night , is that correct ? If iam splittimg up my work outs weight lifying in am and cardio pm can i take creatine amd beta twice before weight training and before cardio or only when weight train ?

[kemaouga599]

162 did nothing to me 🙁 did not sweat at all! I like to sweat and feel my heart rate up and that did not do it will do it 174 so i guess will go few levels up ?

[kemaouga599]

Yes thanks !

[kemaouga599]

Hi ! I feel silly asking this question but is any way you can explain reps set etc iam used to see this 3 set ×15 etc not this 5 set = 1 x15 and 4-x8-12

[kemaouga599]

Following i would like to know too ! Following meal plan 2

[kemaouga599]

Hey naomi ! Today i wanted to give a try to HITT . I choose step mill speed racer and have understood heart rate should go up to 180-190. And it did not go max was 162 and low was 142 . Is any reason why ? I was thinking it could be because i did 60 days challenge and all my cardios was on step mill and probably my body got used to that intesity ? Could i go up few levels ? Try anotget work out ? Or what do you reccommend ?

[kemaouga599]

Hey naomi! Just want to make sure i read correctly all the guidd lines ! Can i eat same meals 2-3 times a day or do i really have to pick from the 3 options in that meal ?

[kemaouga599]

Can we substitute rice cakes for quaker brand rice cakes ?
And walnuts for almonds or pecans ? Or what product you reccomend instead of walnuts . Also mixed veggies can be canned? It comes with green peas carrots and potatoes . Or has to be all green and fresh ?
And just to confirm previuos info we have to eat before working out correct ? Then post meal and 2 -3 hours later then meal 2 and so on .
This will be my schedule please feel free to help me stretch it out little bit so wont be hungry for many hours i go to bed at 10pm
Wakep up 4am eat meal 1
Work out 5-6am
Post meal 6am
Meal 2 9am
Meal 3 12pm
Meal 4 3pm
Hit gym again for cardio 530 pm
Bed time 10pm

[kemaouga599]

Hello naomi ! I did past challenge and kept on deficit 1390 meal plan 2.now i weight 134 and iam 5’5 And now that i look at this meal plan 2 it just went up few calories which i i remember that on one of nicoles Q&A said to add 500 calories if we want to gain muscle so i came to this 134 X 13 +500= 2242 calories 134 ×14 +500=2376 or 134×15+500=2510 ( lol not sure of dhould i multiply by 13 /14/15 buy my worries is than this amount of calories mentioned on meal 2 should be enough for muscle gains ? Because if i focus on she mentioned before it does not match in any way !

[kemaouga599]

Hi nicole ? I currently did your 69 days challenge and off course sign off for the 35 muscle up challenge but my concerned or confunsion its this. I Kept doing phase 2 while muscle chanllenge starts but have noticed thaf my all my heats rates are not up as before ! Used to be 160 to 176 with steady cardio and 178 to 182 with HITT ! Now cant havr my heart rate up and pass to 168 ! But i fo fedl tired and sweat alot as when was doing challenge ! Do this mean somenthing ? Could be that need to change cardio routine ? What do you reccomemed ? Also iam very worried about you saying have to eat more during muscle up challange my worry is that get bloated when i eat carbs is anything you would reccomemded ?

[kemaouga599]

When nicole will launch another challenge? Can wait for it , seen great results and i dont want to stop .love working out , looking lean and feeling great 🙂

[kemaouga599]

Me too feel so bad and sad because it will end up soon have seen amazing results , even though iam not where i want to be but iam close to it , so happy i found this place and great people and trainers , always answering questions and motivating me.definelty will sign up for another challenge or nicole can you tell us what to do next after finishing this one, i will like to continued gaining muscle and compete soon ?

[kemaouga599]

I had the same issue , was 148 when i started now iam 140 you do see alot of difference in my clothes even peoole tell me i look so skinny and felt bad because dont want to look skinny but this past week have notice more muscle and leaner than ever, cant wait to sign up for the next challenhe my goal ulis one day to compete ,

[kemaouga599]

Any reccomendations about a good pre- work out drink ? Been using some already and feel they are worthless tbey dont help me to push hard , i like to feel the tingle , tge one iam currently using does not cause me any effects with only headaches , i wonder if this normal having head aches when taking a pre work out ,

[kemaouga599]

Hello Nicole , iam very concerned , worried , sad , because have not work out during these past two days and felt terrible , because i feel iam not making progress any more , i feel that is the other way around , because iam not seeing muscle gain i feel like iam losing my muscle mass , used to looked more toned in phase one and able to see my gains but now feel and look skinny with no muscle , just want to see why is tgis happening , iam following all tge programs as told but i jusr stop seeing gains, ia anyting you would reccomend , would like to look biggee and able to show off my myscles and no to look so skinny , should i increase my weights ? But i if i do i cant complete all reps and sets , any advise anyone ?

[kemaouga599]

I usually do my cardio in afternoon and mornings my lifting , before i do lifting i eat my meal 1 then when iam done i eat my post meal, my question its if i do both at the same time morning , should i eat meal 1 before my cardio and lifting or should not eat because be doing cardion also my other questions is if i get to do both at same time what do you recommend doing first , cardio o lifting ?

[kemaouga599]

Thank god i was not the only one who had this question because i was afraid to ask , but the is the oat bran like oat meal ? I am unable to find it , can i replaced it with oat meal , it looks like oat meal , or is the oat bran the cereal ?

[kemaouga599]

Do any body know a good pre work out supplement have tried multiples and now none of those work any more ,, i like to feel that tingle lol makes me push harder any suggestions??

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