Maureen
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I listen to a lot of audiobooks and read when I have time. Any great suggestions on books to change mind set (I am a self saboteur) and keep motivated?
You are a badass! Best book I have read 🙂
Hi there! For cardio I have issues with running, but can do stairs and also bike.. Can I do a variation too with incline / light jog? I can follow the same HIIT interval but wanted to do something that involved less duration with sprints..
Yes, you can make the HIIT work for whatever you need to work around and what works for YOUR body.
I believe there is a discrepancy between the listed workouts. The 4th exercise, one list the exercise as “Wide grip Bent over Dumbbell Row” and the other says “Narrow grip pull down”…. not sure what a “wide grip bent over dumbbell row” is
Hi Regina,
The 4th exercise reads “wide grip pulldown”. Could you point me in the area where you see this? I can find what you are looking at. Thanks so much.For shoulders is it cable reverse fly or bent over DB rev. row.
! work out has 1 way and on the demo it says another.Thank you,
WendyHi Wendy.
I just looked at the sheet and at the video…..they are just named slightly different. Rear delt cable fly. This name is just referring to the muscle you are working. I don’t see any mention of DB rev row on day 2. Let me know if I am not looking where you are. Thanks.I work 16 hour days but am lucky enough that 8 of those are at a gym but my problem is cardio. My second job is sexurity where I walk the grounds and have to do stairs and catwalks. I walk at least 6 miles every night and By 1:30 am my legs and feet are done! Should I be attempting the cardio and just do the best I can do?
I would do the best you can with the cardio. It seems to be 3 days of HIIT 30 min. It goes by in a flash but kicks your butt. See how you feel. 🙂
If we are doing 4×8-12 do I go up in weight each set or keep the same heavy weight or do a drop set the last set? So let’s say I start with 12 reps and I use 25lbs and get 12 with a struggle, do I go up to 30 lbs (barely get 10), then go up to 35 and I can’t get it up….do I stick with the 30’s and just do those for the last 2 sets?
Thanks!!!
If you just got 10 with 30’s then you are within the rep range. If you can’t even get 35’s up then you can either see if having a spotter helps you in your weak spots or you prob just have to go with the 30’s. Stay strong!
When im doing weight training i get tension pain in my wrists, especially on things like Reverse Grip Pulldowns- My muscles can keep going but my wrists scream- but worked thru it today!. Any suggestions as to what is best to help alleviate. I do stretch for 20 min at least before i work out and include my wrists.
Would simple wrist guards help? looking for any suggestions..
Thanks all!
Maybe a wrist strap would work or taping your wrists with athletic tape. Do you have an issue with them? Is your grip weak?
I know we need to try to get in all our meals how bad will it be if don’t get every meal in every day at least this first week. Really trying here but I am at meal two and already stuffed.
Athena
It will take some getting used to. Do the best you can.
I mostly only drink water and get my caffeine from Crystal Light with energy or from a Zipfizz. I usually have one of each per day. Is this okay, or should just push on through my morning and afternoon slump?
I think crystal light is ok. Just don’t want to overdo it. The artificial sweeteners can make for some uncomfortable stomach issues….
tried to see if there was a question about this before i ask on the guacamoli if I just use advacodos and a little lime juice can i make my own
salsa and lime won’t make a real impact on your macros. I don’t see a problem with that. Just avoid salsas with corn or black beans in them.
I have the same question. According to MyFitnessPal, I don’t have enough calories and macros left to finish eating today and I still have one more meal. So, for today, I have cut out some things (for example 2 rice cakes instead of 4).
You probably have something that is off. If MFP is telling you can’t eat anymore but the plan says you can. My guess is one of your choices has macros that aren’t matching with what we have. Take another look.
The only difference so far is steel cut vs quick oats. Looking for the green check is a helpful guide. Also, the answer on the egg whites question may be relevant.
Thank you!
Youre welcome! Good luck. You will learn alot the more you investigate and look into things like you are. Keep it up!
I was wondering if you can give us a special Easter dinner meal plan?
Doesn’t look like the muscle up is giving the Easter bunny Dinner plan as of right now. I would recommend sticking to the plan the best you can.
So would it be safe to use unsweetened coconut milk since I have nut tree allergy?
My guess is the fat content might be a little higher in the coconut milk….Did you work it out with MFP in order to see how it affected your macros yet?
I want to make sure I understand… I’m 5’6, but 160…. I chose the height (5’4-5’6) plan even though my weight category doesn’t exist in this range?
Go by your height…even if your weight doesn’t match up.
When weighing bananas for the recipes, is the weight listed before or after peeling the skin off?
You got it. Just the “meat” of the banana, not the skin.
can you use the cinnamon raisin ezekiel bread for the french toast?
Hi there,
I would just use the regular ezekiel.Hi,
I kinda have the same question as @brendaswart1. I have been following a diet at around 1700 cal, with a very low carb intake (~85g/day)and my bf is between 19-20%, working our 4-5 times/week. Jumping up my Carbs intake may result in a bit of fat gain, but I am guessing that it should adjust after 1-2 weeks or should I go with a Lower menu, even though I fall in the 2nd group of menu (i’m 5’5)?
Thanks for your input on this
Hi there,
Go by your height when choosing the meal plan. Keep in mind, its 35 days. The goal is to gain some muscle here, lift heavy and train hard. You will need these calories in order to keep that energy up and your body working like a machine. Trust the process.I had been doing intermittent fasting for the last 6 months (I say had because today I broke that fast so to speak). It worked well for me, was never that hungry in the morning anyway. I had asked the question early on because I wasn’t sure if I could still follow that protocol and cram all my meals into my eating window for the 35 day challenge. I am ok with eating every 3 hours, but would still be interested on your thoughts. Thank You!!!!
I wouldn’t recommend it at this time. It’s alot of food to eat in a short period of time.
I just wanted to make sure for the rice cakes that it’s the regular size and not the mini ones (LOL). My meal plan (Meal plan 3) calls for 4 rice cakes. I’m struggling to eat two of them.
Looks like they are full size. When you input the items in MFP…double check what you get with the meal plan. Just to make sure you are making the right selections etc. Helps to have a back up.
Hi – I am doing meal plan #3. For the egg white, I use the kind that come in a carton. The carton tells how much of the whites equal a whole egg, but not how much equals a single egg white.
I gave it my best guess this morning, but want to be as point as possible with my nutrition.
I use the Kirkland/Costco whites.
If you look on the carton…alot of times they will tell you what equals 1 egg white. Sometimes it’s something like 3 tbsp. Make sure you look on there and it should give you the measurement for 1 egg white. Take a look.
Great to see this question as I was wondering the same thing! There are some foods I don’t like and was hoping for a food swap too. Or was thinking of swapping carb and protein options. All good info to know. I’ll be better prepared for my next batch of meal prep. I can just concentrate on the parings I like best and make most of my meals the same. Much easier.
Hi there,
Nicole created this plan with MANY different meal options. If you don’t like something in the option, look for a whole meal option that you do like. They have the same macros so you can swap the entire meal for another. When you take one item out and swap, we can’t guarantee that your macros are going to line up.I have the same question. According to MyFitnessPal, I don’t have enough calories and macros left to finish eating today and I still have one more meal. So, for today, I have cut out some things (for example 2 rice cakes instead of 4).
You probably have something that is off. If MFP is telling you can’t eat anymore but the plan says you can. My guess is one of your choices has macros that aren’t matching with what we have. Take another look.
Hello! This is my first challenge and I have a question about tracking what I eat versus just sticking with the meal plan. When I enter my food into my Fitness Pal, the macros don’t match up with the eating plan. In particular on the ground bison (all I can get is 85% lean and I am going to assume that’s not the correct one) and on the oatmeal they are way off. Do I adjust based on what MFP tells me or do I stick with the meal plan? I used the barcode on the bison as well as the oats to get the nutrition info, so it should be accurate. I just need to know which way to go, I can adjust accordingly.
Thank you!
DanielaHi there,
you should eat according to the meal plan that is laid out. There is 90% ground bison out there as well. I am not sure whether your macros are skewed up or down….because I don’t know what you are entering. Be sure that what you are choosing it a “checked” food. THere is a green check next to foods to ensure that the macros are correct. There are other foods in there that are not accurate at all. Take a look and see where you are off and you can ask again in the forum and maybe we can help you sort it out. Different brands also can contain different macros even if the foods seem the same.Hi, what am i looking for here? Organic butter?
Kerrygold is one brand you can go for. It’s called Grass Fed Butter. Most stores carry it.
The sets look different? 4×8,10,4,2 is the 4 and 2 the steps after the rest period? Thank you.
The rest pause 4 sets 8-10 reps…the rest pause comes into play on the 4 reps then 2 reps. Make sure you read the description in the material for training. She gives you a video that describes that technique.
THis was description from the previous challenge just to help clarify.“EXERCISE: Leg Press
Set 1 Perform 10 reps.
Set 2 Increase the weight if possible. Perform 10 reps.
Set 3 Increase the weight if possible. Perform 10 reps. When you reach failure, rack the weight and take all tension off of the muscle. Feel free to bend your knees here and remove your feet from the foot pad for 10-15 seconds. Unrack the weight and perform 2-4 additional reps. When you reach failure, rack the weight and take all tension off your legs. Rest for another 10-15 seconds, then perform 1-2 more reps.”
