Maureen
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Great question! I’ve put on weight too but not getting in my cardio. What is the macro breakdown on resting vs non resting days?
Look at the bottom of the page for whichever plan you are on. It’s broken Down there.
This might seem silly, but how do I find the photos that I entered for the start of the challenge.? I can’t remember where what part of my house I took them and what bikini I had on. I know that’s crazy, but I can’t remember.
You can email [email protected] they might be able to help. If you take them on your phone try looking back around that time. Maybe you kept them.
Dumbbell neutral grip/press Tricep extension combo
Since my shoulders are much more stronger than my triceps, is it ok to pump out 12 shoulders with one weight (no rest) then pump out 12 tricep with lighter weight?
I feel like the weight is so light for shoulders otherwise.[/quote
I would just perform it as is. When you perform the first part triceps are involved and help that action and then you hit them again in the extension. Just focus on the squeeze and keeping a nice controlled tempo. You might find you can start to do more than you think.You can put your hands on an elevated surface. When you go down for the push up your head goes forward but as you push back up to are making sure you are finishing overhead like you would on the ground. Your butt is still piked up.
So for the 2 reps you take a normal 45 second rest in between? 10 seconds is before you start next 2 reps?
No. Think of it like you are trying to get 10 reps total for this set. You try and go heavier but you can’t do all 10 at once so you break it up into smaller pieces resting 10-15 seconds between the pieces. Until you get the full 10. Then you rest for the full time of 45 seconds per say
I’m confused on these. So I did a set. Rested 45 seconds. Did a set. Rested 10 seconds. Then a set and rested 45. Then repeated a set and rested 10 then one more set like that?
Plus 2 warm up sets at beginning ?Cluster reps mean if you have to do say 10 reps in a set. You break up that set. 2 reps. Rest 10-15 sec then another 4 rest again another 2 rest again so that type of break up until you achieve the desired reps for that set. Does that make sense
Does it matter if we start with right hand first or left? Should we alternate? UP UP down down – all starting with right; then repeat with the left?
I would do all one side first. It flows better for you
Thanks Maureen – I was doing it wrong but made it wayyy harder. Appreciate the info.
You’re welcome
I am doing the challenge but tried the monthly workouts for something different. Day 1 Push at the end had Seated arnold press – ladder reps. 4 sets of 15 but it says 1-2-3 up to 5, then back down 1 rep. Does that mean for example – set 1 would be 1 rep at 5 pounds, 2 reps at 8 pounds, 3 reps at 10 pounds, 4 reps at 15 pounds, 5 reps at 20 pounds then back down = 1 set? then the next set you do the same but stop at 4? Was confused so thanks for clarifying.
Hi there. I would have to see the workout. But a ladder for example would be. From this challenge. 6 sets ladder starting at 5 reps.
So first set would be 5 2nd 6 and so on until you hit 10. It progressively gets harder. Look on page 17 in the ebook. It talks about ladderJamie
I could always eat more. Not overly full. I’m just very busy running 2 businesses so sometimes I just run out of time and I hate eating late. My stomach hurts if I eat before bed. Is this a building phase or cutting? I should probably look at that…
In this challenge you are doing more carb cycling. The calories are staying roughly the same but the carbs are lower on rest days than they are on training days. I would look at things like how are my clothes fitting, how’s my energy and take that as the guide. Sometimes the weight will go up but we still feel comfortable in our skin so to speak.
I have been following the meal plan with only minor hiccups (not eating all the food) and only missed the extra workout last week otherwise I have been upping my weight every week on all lifts. But I keep gaining weight. I started at 172 and now I’m 177. I know we shouldn’t look at the scale but this is crazy. I can’t have that much muscle growth? I am taking creatine so maybe some of it water weight but how long does that last before that starts to deplete. It’s making me unmotivated please help…
Hi there is may temporary resting water hence the weight gain but it should level off. Are you hungry or feel super full all of the time? How do you feel? Obviously the food is good for your strength progress which is good for buns and guns growth. My suggestion would be if you feel super full all of the time, you might belong in the meal plan lower. You shouldn’t feel uncomfortably full. The fullness should level off as well especially if you aren’t used to eating that much. Hope some of those suggestions help. Hang in there.
If I wanted to switch out a serving of lean protein for a fat protein, do I just eliminate the fat from the rest of the meal? I’m just trying to find some more options other than chicken breast and extra lean ground turkey. I know there is a lot more lean protein options, most of which I’m not a fan (seafood), but i really like lean ground beef and lean ground turkey. There are not any fat protein options except for on cardio days.
It’s not going to necessarily be an even exchange if you take a fat out as well. I would work with the macros for that meal if you really want it to fit. To make sure it works. If that’s too hard for you then I would stick to the meal plan the best you can with this challenge.
I don’t see shrimp on the exchange list for lean protein. Is shrimp a substitute for chicken or salmon? If so, how much? 4oz?
Thank you for your helpHi there
If you don’t see a food on the exchange list, I would choose something else. You can email [email protected] and maybe she can add it to the next challenge. ThanksThank you!!
You’re welcome ☺️
Hi,
I am confused on how to treat the exercises that note “Perform a drop set on your last set, to failure.”For example, on day 2 for the Seated Dumbbell Shoulder Press it says to do 4 sets of 10-12 reps.
Do complete the first three sets at a heavier weight and then on the fourth set, drop the weight?
Thanks,
JessicaOn the 4th set perform the 10-12 reps as you did for the prior 3 sets. Then drop the weight to the next level down and go to failure.
I am confused on the instructions under the lying Hamstring Curl. Do we do the full 3 sets. And after the 3rd set, we pause for the recommended amount of rest, then go to failure. Then pause for 10 more seconds and do an AMRAP? Are we dropping weight during any of this? Or keeping the same weight as the 3rd set?
Once you hit failure on that 3rd set. Pause for 10 seconds and then try and get as many more reps as you can. Keep the weight the same.
bETTER LATE THAN NEVER, i am working out around 6am, is there something i can eat or drink before working out. I can not eat a meal then go to gym I will get sick.. I thought about pulling a substitute like the rice cakes from the list to replace possible oatmeal from meal one ??
Hi, have you ever tried to eat 1/2 of a meal before training. then have your post workout meal when you are done training and a couple hours after you can finish the other 1/2 of meal 1
Hello,
This recipe mentions avocado but I don’t see avocado listed in ingredients. Is it supposed to be? Thanks!
It’s in the 2nd column of ingredients.
Hi again,
I thought in the past Nicole has said we can use meals from both vegan regular as long as we are using the entire meal and not making changes from the different exchange lists. Why would we not be able to use both lists this way if the meal macros are the same?
Thanks
You can choose vegan or regular and mix and match
Plans are split up into three different ranges for women and two for men, based
on height and weight. Macros (protein, carbs, fat) are the same for each range in
the Regular and Vegan meal plans, so you can mix and match from those if you
choose for added variety without skipping a beat. page 52 in ebookJust tried it again and that one still doesn’t work. All other links to exercises work for me. Just not that one.
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It just worked for me. Try reloading the ebook and then clicking on the link.Why is shrimp not on the exchange list?
It’s just not on there. Nicole doesn’t include every single food on the exchange list. You can always email [email protected] and they might consider it for future challenges
lol, I shouldn’t run and text 🙂 what I meant to say, I prefer option 1, but it has no veggies except spinach , can I add a salad to a meal? Or should I use option 2 if I want the added veggies? Hope this makes more sense
I would use the meal that has veggies. That way you can make a meal you want using the exchanges.
