[Maureen]

keiskowitz wrote:

Please explain the 10/10/10 dropset

A drop set is Heavy weight at 10, drop the weight a bit do 10 more, drop again do 10 more. Not rest between drops. All 3 drops is 1 set. Hope that helps.

[Maureen]

mreyesburke wrote:

for warmups–do we use just enough weight to move through the range of motion (vs using heavy weights, like in regular sets)? Thanks. I tend to use lighter weight to warm up….

I would use the lighter weights to warm and then bump it up for your working sets.

[Maureen]

mychellesharp wrote:

First time I’ve done one of these challenges and trying to read through the discussion. Brings a lot of questions.

I’ve got a silly one…trying to find the answer in the challenge information. Do we do cardio every day in addition to weights? Or, is it only a specific day each week…like this first week it’s on day six I believe?

Just needing some direction. Thank you!!

HI there,
No questions are silly. Just make sure you read all of the info multiple times. There is a lot of info in there. This is your cardio schedule for phase 1
PHASE 1
Day 1 HIIT Cardio
Day 2 Interval Cardio
Day 3 Interval Cardio
Day 4 Off
Day 5 HIIT Cardio
Day 6 Optional Cardio
Day 7 Off

Everything is outlined pretty specifically, but like I said it’s alot of info to take in. Take your time going through the info.

[Maureen]

foryou wrote:

When doing the squats should they be done using a Smith machine or just a free barbell

Use the free barbell if you feel comfortable.

[Maureen]

mpetersen1205 wrote:

Hello, I have a personal trainer that I meet with once a week on Tuesdays. As he is very busy, I am unable to move this date. He usually incorporates full body exercises (such as weighted squats, benchpress, abs, leg press machine, cable flyes etc) all within one workout. It changes up weekly what exercises he has me do. My question is what is the best way to incorporate this workout into the plans workouts? Should I be eliminating a day or start my week with him on a Tuesday and do all 5 days of plan training for a total of 6 days? I do not want to stop seeing him and lose my spot

Thank you!

HI there, Ask him to just help you do the workout that is on the plan for you that day.

[Maureen]

Constanze Sikora wrote:

Hi,
the women’s meal plan 2 states to eat 1/2 serving of the Romaine Tacos, but 1/2 a serving is going to equal less than 200 cals. Is it supposed to say 1 serving? or are we supposed to add something to the 1/2 serving??
Thank you

Hi there,
All of the macros are within 5g up or down.  It is probably structured like that because one of the other meal in the plan was a little higher in calories or macros. I would just roll with the plan as written.

[Maureen]

Monika Iszaly wrote:

Hi! I know that Nicole does not recommend cardio before weight training, but sometimes I don’t have any other options. Often I have to work late in the night, which makes my evenings unpredictable. That’s why I workout in the morning. The gym opens at 6 and I have around 60, max.70 minutes to finish with my workout and that means I don’t have time for cardio after the weight training. I thought I could do some cardio before the weight training, outside the gym. Previously are used to do 1000-1500 m walking lunges as cardio, which helped me shaping my lower body as well.
So my plan is to do walking lunges, go home, have a protein shake with glutamine, 10-15 min rest and then hit the gym at 6 and do the weight training. What do you think? Could it work?

Hi there,
It’s not ideal to do cardio prior to weight training but if you can’t make that work for your schedule, do what you need to do. It’s all about getting in the training. You got this. Make it work how you need to.

[Maureen]

ldavis8706 wrote:

My heart rate got to 190. I freaked and lowered the intensity. I was doing the step to the sky. So I lowered the intensity but it still got that high. Granted i used the heart rate monitor on the machine. My Fitbit didn’t register my heart rate. What should I do?

Hi there,
Don’t freak out. If you haven’t worked that hard in awhile, then it was prob pretty tough for you. It’s ok. Just bring the intensity down so you fall within the goals that Nicole has outlined for you in the Cardio section. I am sure you will notice you will be at that level in no time and not freaking out. 🙂

[Maureen]

cmayer00 wrote:

1st meal on meal plan 1 the egg and zucchini muffins and russet potatoes options are gross and very hard to choke down… almost threw it up! Is there a different option?

Every meal option (except for the post workout meal) is the same macros. So you could eat the same meal for every meal if you wanted to do so.

[Maureen]

Barbara wrote:

It doesn’t specify how much chicken? ( 1 serving foil pack chicken and veggies) When i go to recipe it just says 3 boneless skinless chicken breasts- no weight. Tia

HI there,
To make the 3 packets. The packet of chicken was approx 1 pound. The weight will shrink a bit after cooking as well. So divide that 1 pound pack of chicken into those 3 packets.

[Maureen]

ciera.9 wrote:

Another question…when I went grocery shopping I followed the grocery list and bought zucchini…a lot of it!!! But now I realize none of the vegan options have zucchini! Is there anywhere I can add zucchini or sub for something in one of the vegan options?

You can probably put it in for another vegetable in other options. Just plug those macros in and see how you end up.

[Maureen]

Adalsinda wrote:

The recipe makes 4 servings. How many ounces per serving?

Hi there, I would weigh the entire thing and then divide by 4. You can then pull out each serving and put in a separate container to eat at another time. Good luck with the challenge.

[Maureen]

Karolina Wojcik wrote:

Hi. I have meal plan 2 with about 1789 kcal… but if I sum up the makros I end up with 1833 kcal… that doesn’t match!!

160g carbs=656 kcal same for Protein.
56g fats = 520.8 kcal
Total about 1833 kcal

What should we do? Look at makros or calories?
Since I live in Germany and don’t have access to all the ingredients and measures (e.g. cups) it would help me to stay on track if I knew on which one…
Thanks

The macros look on point. Just roll with it. I think you are fine.

[Maureen]

Jessica Hanna wrote:

Any advice?

Hi there,
The only day you omit the post workout is on non strength training days (that are structured on this plan). The pre workout meal should be part of your meals every day regardless. It only becomes a pre workout meal if it happens to fall before you train. If it’s not a training day from this plan, I would omit the post workout meal. Hope that helps.

[Maureen]

Kaleigh wrote:

I noticed the same.
For Crazy 8s is it 8 rounds then the 4 mins @ 3mph? then 8 rounds followed by 5mins @ 3mph?
Uphill Battle- I’m totally confused- unless theres an extra round that shouldn’t be there?
THANKS!

For uphill battle…..the 30 second rest part wasn’t counted in the total. So technically you are working hard for 35 min…but with the jumps off of the treadmill it will be closer to 50 min. Sorry for the confusion. You can always cut the rounds to 5 instead of 10 to cut the time to 35 with everything. HOpe that helps

[Maureen]

cmayer00 wrote:

I am wondering if my workouts are done before 3 hours do I have to wait to eat

Ie, eating meal 1 at 730am, cardio 8-830. 2 hours after cardio is a long time to wait to eat. Can I have meal 2 after cardio if its under the 3 hour window?

Hi there,
I don’t see why not. Its important to get that post strength meal in under an hour after training. Cardio not as much emphasis on that. Do what you gotta do.

[Maureen]

pwassegijig wrote:

Yes I usually drink 1.34 gallons a day.

I wouldn’t worry too much if it was an isolated incident. If it happens again…….we can investigate a bit more. Like food, timing of eating, if it’s fasted when did you eat last etc. Hopefully it doesn’t happen again.

[Maureen]

laura1 wrote:

Can you please explain how to do the drop set on day 1 back/bis. There’s three sets of 10 but then it says drop set? Thanks!

3 sets of 10/10/10 ( you are starting heavy do 10, drop the weight do 10, drop it again do 10. There is not rest between those 3 drops.)
Do 2 more of those types of sets. Make sense?

[Maureen]

mariapappasmassage wrote:

So should we try our first set to be heaviest that we can do for 8 reps then 2nd set a little lighter for 10 reps and 3rd set lighter for 10-12 reps! All the while still being a challenge weight! Or all sets heaviest you can do for as many as ya can between 8-10/12 reps?

Hi there,
I took this directly from the instructions in phase 1:
For example, if the rep range calls for 4 sets of 8-15 reps, you will start your first set using a weight you can do for around 15 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for around 12 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for around 10. On your final set, you should be struggling to get around 8.

Please keep in mind, the number of reps is just a guideline here. I would rather you fall a rep or two short (while using proper form) than be able to perform more reps than what is called for. If you can perform 12 reps without struggling when you should be performing 8 (and struggling on the last 2-3), then you aren’t lifting heavy enough and you need to increase the amount of weight you are using.

[Maureen]

pwassegijig wrote:

I started on stair master for my HIIT workout half way thru I felt like I needed to go to the bathroom. I tried to bare but couldn’t went the bathroom and nothing. What is going on ? Also do I finish where I started off ?

Are you drinking enough water?

[Maureen]

cmayer00 wrote:

If I am opting to do my cardio after my 1st meal in the morning, do I wait the full 3 hours from the first meal or can I eat right after cardio?

Which meal are you looking to eat? How long is there between your first meal and your workout? And then when you plan on having the next one?

[Maureen]

Kaleigh wrote:

I noticed the same.
For Crazy 8s is it 8 rounds then the 4 mins @ 3mph? then 8 rounds followed by 5mins @ 3mph?
Uphill Battle- I’m totally confused- unless theres an extra round that shouldn’t be there?
THANKS!

Hi there, For crazy eights:
warm up 5min
perform the 30/30 for 8 rounds then 1 round of the 4min
Same with the one below followed by the 5 min.
It adds to 30 min ( I am sure the 4 min in the yellow confused you a bit)

I am checking on the uphill battle. stay tuned.

[Maureen]

cassie.edler wrote:

Just wondering if there’s a alternative exercises for the superset for incline rope pull down and straight arm cable pull down. Perhaps with dumb bells. My gym can get super busy so jumping back and forth for the behind the head pull down and straight arm is unlikely, but I really wanna get that set in. Any ideas I’m open to!

Hey there….they are both using the rope, you just have to either scoot the bench over or swivel the pulley over to get the straight arm pulldowns. The video show a bar….but she specified rope in the written part. You should be ok.

[Maureen]

Sarah Cripps wrote:

Could I use the Jacobs ladder? I have a stair master, but it’s not the same as the stair mill. But I feel that Jacobs ladder is challenging like stair mill…

Sure! Give it a go. Jacob’s ladder is challenging! Let us know how it goes.

[Maureen]

snicoled wrote:

I was wondering if I can incorporate a second workout with this program. Normally 3-4 days a week, I’ll go to a 30 HIIT kickboxing session. I didn’t know if it be beneficial or just stick strictly to this program only.

Advice is appreciated.

Stephanie

Hi Stephanie,
I would just stick to the program. The program was designed a certain way so you can see results. Just trust the program and work hard. I am sure you won’t be disappointed 🙂

[Author]

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