Maureen
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Thanks, yes cut out caffeine because I’m use to drinking it with creamer. Diet wasn’t overly sugary but for sure cookies ect were in it. Thanks
I believe it’s probably the coffee….the headaches from that can be brutal. It might be advisable to go half/caff to ease the symptoms. Just a thought. HOpe you feel better.
Hi Nicole,
What if that weakness is because of an injury/impingement of the shoulder? My left shoulder/triceps is a bit weaker by one or two reps usually. And, it often burns/causes numbing and feels like FST training response in early sets (so say finishing 2nd set it starts to feel that way.) It’s not a huge difference in strength, but I can see the differences in my shoulder cap, I just don’t have the same definition, even though its normally only about the last two reps of maybe last to sets that I cant complete on the Left.
When it’s not just a weaker side, but the shoulder complex itself, should I still do the extra sets? Or would that just worsen the situation? It is not an injury that recently happened. It’s just an old irritation in that shoulder I have had for decades. BTW, I do see my chiropractor at least 1x a week for it.I would consult your chiro and tell him you would like to try and balance it out….is this possible at the stage you are at with your shoulder or should you wait a little longer.
So after you do your last set with lower reps and heavy weight, next time you do the same exercise, do you do same again (pyramid) or do all sets with that heaviest weight at the 8 rep range you finished with last time!
Example
Week 1
Dumbbell row
4sets 8-12
Set one 55lbs 12 reps
Set two 60lbs 10 reps
Set three 65 lbs 8 reps
————-
Week 2 (same exercises )
Set one 65 lbs 8 reps
Set two 65 lbs 8 reps
Set three 65 lbs 8 repsNot you will prob end up performing it the same as week one. THe pyramiding allows you to warm up to the heavier weight and hit it really hard as you get lower in reps and higher in weight. You should find you can get a little stronger with each workout.
Taken from the info on the challenge:
Here is an example. If the rep range calls for 3 sets of 8-12 reps, you will start your first set using a weight you can do for 12 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for around 10 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for 8.Throughout this Challenge, I want you to use the number of repetitions as a guideline. If the rep range calls for 8-12, you should be shooting for 8 reps – not 12 – on your final set.
I would rather you fall a rep or two short of 8 – with good form – than be able to perform 12 reps on your final set. If you can do 12 reps without struggling when you should be doing 8 (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.
Two things:
1. I am really having a hard time eating all these meals. I find it to be a chore to eat this much. If i wanted to cut one down or out – would that be recommended?
2. I typically have events I need to be at on Fridays; could I change my off day (thursday) to Friday – or can I split friday training to some on thursday and some on Friday so its not so long?
HI there,
It would not be recommended to cut down on the meals. As the program progresses…the meals are going to get cut down anyways…(this is a cutting program). I would do the best you can.
You can move the training around to fit your schedule. Make it work for you.Sounds like you ladies are just getting it done anyways! Way to work hard this week!
Hi Nicole and team, i think my body is going through food with drawls lol, I’m feeling awlful, just threw up and have headaches. Is this normal when you change up your diet completely?
ThanksI’m not sure. I have never had that reaction. I guess it depends on how bad your diet was…..Did you cut your caffeine intake? That could lead to headaches…or you could feel that if you are used to a higher sugar diet. That would be my thought if your diet has taken a completely different turn with this challenge. I hope you feel better soon.
Do we need to eat the bell pepper to get the full macros? Of just use it as the cooking bowl?
Yes, the pepper is meant to be eaten 🙂
How would you suggest that someone who does Intermittent Fasting handle the timing of the eating of the food for the challenge and get all the calories in? Will it matter if I am mixing meals to try to fit it in my feeding window as long as I have only ate on-plan foods but the spacing is just weird? Since it’s only on-plan meals at the end of the day my calories and macros are going to be the same, but the amount of each macro will be higher in the meals since I’d have to combine two to fit them in.
My feeding window is from 2 pm until 9. I go to work at 6- get off at 2.
When I get off work I break my fast and then go to the gym immediately. I eat my post workout meal after (around 5) but then about an hour later have “dinner” and then try to fit one more meal in before 9. These are all much bigger than I’d normally try to fit in though. Confused at how to do this, or if IF is possible with this high of calories.I am sure you can do that. If you are already on some sort of fasting schedule…I would just work those meals into the windows that you are used to. If you don’t find its working for you, then maybe just put it on hold for the challenge. Good luck
Hi, I have been using small amounts of soy sauce, vinegar, and mustard. I know they are pretty low cal but I just wanted to see if this is ok? It really helps me enjoy some of the meals. I do not use things like BBQ sauce, mayo, etc as I realize they will add significant calories to the meal.
Those seem fine to me. As long as you aren’t overdoing it. The soy sauce carries alot of sodium but if you don’t have any restrictions with you intake or retain a lot of water from it, you should be fine. 🙂
In the post workout meal, is this cereal cooked first or just dumped in the blender bottle, dry, with the protein powder, then all shaken together?
You could do it a couple different ways…..Just slam the protein and then eat the rice cereal cooked after OR You could mix a little bit of the protein powder into the cereal after it’s cooled down a bit and mix it in. I have done that with oatmeal a lot.
I have 2 questions about L-Caritine.
1. Powder or capsules?
2. Is there a preferred brand?
I understand that the liquid has sugar so, Nicole advises against it.
Thanks!
I would think capsules would be easiest for when you would want to take it. We don’t endorse any specific brand but i am sure if you give a vitamin store the parameters you are looking for they could hook you up with some good options. 🙂
Due to hip pain I can’t do high impact cardio, such as running. Any alternative suggestions for using an elliptical?
Hi there,
Most of the cardio workouts can be used on any piece of equipment…where you can change levels etc.If at gym with no barbell because of having smith machines, what can you do in place of the t-bar row?
You don’t have any free barbells? If you had a landmine you can put the barbell in there and do something similar. You might also be able to use an incline bench and some DB’s to mimic the movement. Hope that helps.
So was consuming 1900 calories before this challenge ( was doing MU challenge) and iam 5’5 ! Now that iam consuming 2000 iam leaning out ! How is that posible ? Iam worried that all my muscle will go aways
in phase 3 after dropping some calories ! Any advise ? I dont wantto look skinny and fat want to look lean with muscles . I notice when i get in deficit get so skinny but when i eat about 2000 loom little bulky want to be in the middleHi there,
It could be that your body is just really loving that extra food and it might level out. If you are super worried about it, you can make the call to bump into the next plan….but it is a 300 cal bump…not a ton. The upside is that as the phases progress the calories will decrease…so you won’t be at that 300 calorie surplus for long. It’s hard for me to tell you one way or another because I don’t have a history with you and how your body works.This is one of my favorite recipes I will keep and use forever. They are so good!
Awesome! It has a ton of flavor 🙂
Is it ok to use McCormick seasonings for chicken breast meals Or should we stick with Mrs. Dash? I don’t find nutritional info on any of my seasoning bottles.
Hi there,
Most of those seasonings won’t add extra calories, just sodium. If you don’t have a problem with sodium than it’s probably fine. If you want to just stick to salt to and use Mrs Dash….that would work too. Depends on the person. I need salt so that would be ok with my body.I know it’s cooked but I don’t know how to plug this in my nutrition app (if my scale only does ounce grams or ml … )I don’t know how to convert the 175 g cooked to cups that would equal… if that makes sense
On MFP you can usually change the measurement you want to change it to by clicking on the part where it says “cup” sometimes it will give you other options. If it’s not giving you that options…somtimes I will put on the top white rice in grams….and it will come up. Just double check your work to make sure that it’s correct. Hope that helps.
I am looking for the number of ounces to equal a serving? This is specific to the oat parfait and the banana bread. I apologize in advance if I have missed it!
Hi there,
That isn’t specified on the plan. I would weigh the parfait and dish it out that way. (2 servings i believe) I would then do your best to cut the banana bread in equal slices. Don’t stress out that one too much.Day 2: I am not used to eating so much food in one day…what is the best advice to get all meals in?
I would just make sure you are spacing the meals out like NIcole has outlined for you. Trust me when I tell you…..it won’t seem like a lot once you get in the groove. Your stomach will be asking you to eat LOL 🙂
Is it crucial to do the Phase 1 cardio first thing in the morning? I typically do my lifting in the morning and would prefer to complete the cardio in the evening if there is no big difference in the timing. Thanks for your help.
Nope, it’s not crucial. Do what works best for you and your schedule. Good Luck!
I have the Interval Timer app and by watching very closely was able to get it to work with the total body workout from last challenge…but I spent way too much time this morning trying to set it for the 30 minute bodyweight blast cardio and ended up just using my kitchen timer! Can someone please walk me through setting it up for 30 seconds work, 30 seconds rest? I would be eternally grateful.
If you have a tabata timer. YOu set the work to 30 sec/and the rest to 30 sec. On the work you are doing the exercise, then the rest, nothing. Next 30 you are on to the next exercise for 30 seconds. Go through all 10 once and then repeat 3 times. Does that help? It will total 30 min.
Exercise: Standing Barbell Shoulder Press
Set 1 Perform 8-10 reps.
Set 2 Increase the weight. Perform 8-10 reps.
Set 3 Increase the weight again. Perform 8-10 reps. When you reach failure, place the barbell on the ground (or rack it) and take all tension off of the muscle. Feel free to shake our your shoulders/arms and rest completely for 10-15 seconds. Pick the weight up and perform 2-4 additional reps. When you reach failure, place the barbell on the ground again and take all tension off your shoulders. Rest for another 10-15 seconds, then perform 1-2 more reps.Thanks Justin. This was taken right from the instructions of the plan. Make sure you read everything….there is a TON of info.
I chose option one for all meals. when I put them into Myfitness pal my calories are only 1575 but my macros are 150 grams protein, 140 grams Carbs, and 51 grams fat. including post workout meal.
is this ok.Hi there,
The macros should be 5g more or less of the totals that are at the bottom of the page. Your carbs seem to be quite low. There are different brands etc that could throw those numbers off. So make sure the foods you have entered are correct.Hi training team and Nicole,
I am also fairly short (5ft) but am overweight (115lbs) – should my caloric intake be closer to phase 2? I am 53 years and find it fairly difficult to shed weight at this age. I am extremely active and really hope to drop at least 10 pounds. Another question, is there a certain time the last meal should not be consumed after? I should have meals 1 and 2 in before I hit the gym – then I would do the protein shake. Is it ok to consume meal 4 after 8pm? Last question, are the macros for meals 1, 2, 3 & 4 fairly the same? Is there anyway you could list the macros for each option? This way, say I felt like eggs and oatmeal at night – could I swap it? Sorry for all the questions and possibly extra work. I do appreciate it!
Hi there,
Pick the meal plan for your height. Just see what happens here. The calories decrease as you the challenge moves into the other phases. Just get your meals in….everyone is working on different time schedules. The important thing is that you are getting in all of the macros. Yes, the meals are meant to be moved around if you want….that’s why they are all pretty close to each other in regards to macros. The post workout meal is the only one that is different.In meal 1 option 2, it is listed as 1200grams of Strawberries. Is that correct, that just seems like a lot.
HI there,
WHich meal plan. For Meal plan 1, Meal 1 option 2 is reads 150g
Could you please clarify so I can help you.
