Maureen
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I’m so upset. I prepped at least 7’of the spaghetti squash meal for meal 3 of my plan. It’s written to add 2tbsp of olive oil which i thought sounded high and after i are the meal I enter it into my fitness pal and holy crap I was way over my macros because of it. Now what do i do I’ve peeped all of those meals with 2 tbsp. It puts me at 70 fat rather than 55 where I’m Suppose to be.
Hi there,
Yes! Thank you for catching that. It should be 1 Tbsp. Take the fat from another meal and and you should be fine. Considering all the meals are the same you should be good. I am so sorry that you prepped it all that way. Let me know if you can just take something out. If we need to help you further let me know.I came up short as well. I think the # of intervals is supposed to be 30…unless I’m missing something too!!
Ok. So there are 5 rounds. set your timer for 35 seconds for “work” 35 seconds “rest” (which you aren’t resting. On the work you are doing the strength exercise and the rest you are doing the cardio portion. Then move on to the next strength exercise and it’s the same cardio again after that.
in round 1 there are 6 strength and 6 cardio.
same with round 2-5 but ONLY the CARDIO changes the strength portion stays the same with all 5 rounds.
I hope that makes sense. IT’s a different set up for sure. Once you get the flow it’s pretty great and challenging. You are NEVER resting….remember that. Even between rounds…there isn’t a rest. YOu are just continuing to go.Good day, I have a question regarding the Npower Nutrition Apparel, does Nicole offer hoodies or leggings or even long sleeve tops? I love the racerbacks I have bought and I love the T-shirt I bought when purchasing the stack for the challenge so I was just wondering if there were more clothing items to available?
Lastly I would like to say Thank You Nicole and to the folks who helped to create the Isolates. Prior to this challenge I only used Beverly International products but I love these products, super clean and no after taste. AND….I know this will sound a little strange but I was dying for coffee the other but the only way I drink coffee is with creamer, knowing I cant have the creamer, I mixed the Isolate Vanilla Cupcake shake (SOOOO GOOD) with 8oz of black coffee and it was absolutely amazing. It actually tasted like a French Vanilla and it was YUMMY. After the challenge I will be sticking with these products they work for me and so pleased with them. SO THANK YOU for the supplements you provide.Hi there,
That’s some awesome feedback. I know Nicole put her heart and soul into creating a product that she truly believes in….so to get feedback like that. Well, that just lets her know that she is doing the right thing. I believe she only has a 3/4 sleeve shirt as well. As far as other items, I haven’t seen any…..yet 🙂Splendid. With what?
Chicken. BUt to be honest, your best bet is to choose one one of the other meal options if at all possible.
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 ?
Oat bran is like oatmeal. It’s very fine….almost like cream of rice.
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 ?
Hi there,
Always eat before strength training. 🙂Thanks Maureen. That was a second modification in addition to adding the step, actually. I forgot to mention. So, I’m definitely not creating any abrupt load by stepping side-ways with each rep; Legs start in position and I just focus on a slow and controlled eccentric movement, returning to the top. Feet don’t move.
Again, it’s not really a lot of muscle engagement, but it’s the best I could think of in keeping somewhat close to the movement. Ideas? Thanks so much!
yep, and sink into that heel of the knee that bends so you can fire up that glute.
Is there an alternative for oat flour? I’m having trouble finding it.
Red Mills has oat flour..it’s usually in the baking isle.
HAHA! Thanks Maureen
Should be reading my program manual more carefully!You’re welcome. There’s alot of info. Any other questions, just put em up in the forum.
So working on the phase 2 training, I have found that my cardio is certainly NOT where it needs to be….no surprise there! But here is my issue: I want to continue building muscle & lifting heavy, but because there are so many sets/supersets, etc & shorter rest periods, I simply cannot do the heavier weights…I poop out too fast! For instance, on just the DB squats, I could barely do a 15# in each hand & make it through!! I’m worried that this is not doing anything for my muscle growth. With the addition of all the cardio, I feel like now all I’m doing is cardio (especially on the lower body days). Should I only do the lightest weight that I can manage to push through to get all the sets done, or should I go heavier but not be able to complete all the sets? So for the squats, that were supposed to be drop sets of 10/10/10, I only made it for 10/8, and only for 3 sets. Same issues with everything except the calf raises & the ball work.
Hi there,
This is a different phase now. The intensity is ramped up, the food is a little less, cardio is more. You are now in a cut. The extra food you had in Phase 1 was there so you could perform at your best. Phase 2 gets harder because the demands are tough (in a different way) and the food is a little less. Try and lift as heavy as you can for the desired reps of that set. It will be tougher to keep that weight. Just do the best you can. Have the same mentality as the first phase but know that your body will be struggling a bit more. Time to cut 🙂 Keep pushing hard.Do any body have an advise on how to make spaguetty squash ? Mine did not turned so well , or could i subsitute with something else?
Bake it in the oven. Cut it in half and bake it. It should come out really easily from there. Have you tried it like that?
Are negative push ups the same as hand release push ups? Thats how I have been doing them, but now starting to question it?
Hi there,
You are focusing on slowing down the “down” of the push up. Like the stretch of the muscle you are training. When you slow this down….it really intensifies the exercise.Start in a full push-up position, elevated on hands and toes (not the knees) with elbows locked.
Tighten your butt, stomach, and legs.
Slowly lower from the top position until your chest touches the floor.
Push up from the floor and repeat.Ok so do to being sick and then going away with a hotel that has no gym i ended up missing an entire week of the program. I did run and play golf, but it’s just not the same. I was also behind to begin with because of my schedule , i was at the end of week 3 phase 1. Do I start from the beginning or continue where I left off????
Thanks for any input!!
Wendy:)
I would get up to speed so you are where everyone else is on the challenge. Hope you are feeling better.
Is it a 1/2 cup prepared or measured out dry, like the oatmeal in phase 1?
I sure hope it’s like the oatmeal, because I ate it ALL! LOL
measure oat bran dry just like oats. Good work!
HI Naomi,
I also had a question about the fat burner, since I’m new to this type of supplement. Is there somethng in particular I should look for? Something I should avoid? I know some of them come with “natural” ingredients that may or may not be healthy (and since supps aren’t regulated like pharmaceuticals are).
Thansk for your help!
JolandaHey there! Here you go: Straight from the supplements section. 🙂
FAT BURNER
A quality fat burner will give you a boost of energy and increase core body temperature, which will help you push harder during your workouts and burn more body fat throughout the day.What To Look For Choose a fat burner that contains caffeine, green tea or some type of extract, taurine, yohimbe guarana extract. All are ingredients that will increase metabolism, heartbeat and energy. I recommend choosing a reputable company and not buying the cheapest on the market. Check out reviews from other users to see their experiences using the product- what they like and didn’t like.
What To Avoid Consult with your physician before taking any supplements, but especially before taking any type of stimulant. If you have high blood pressure, this is one you should likely avoid completely. Avoid taking any stimulants after 3 pm to avoid disturbances in sleep. Do not take fat burners/stimulants for longer than 8-10 weeks.
Take It This Way Start taking your fat burner in Phase 2, when you need a little extra boost. If you have never taken a fat burner before, start with the lowest dose to assess tolerance. If it is a capsule, take one in the morning before breakfast preferably on an empty stomach. If you take a powdered fat burner, start with ½ scoop. After 3-4 weeks, increase dose if necessary. There are hundreds of different fat burner supplements on the market. If you are very sensitive to caffeine, just stick with a cup of coffee or a green tea extract.
Thank you! This forum is great!! I am getting pretty much all my questions answered by reading everyone’s post. Awesome group of people
That’s great to hear. Everyone is pretty active and eager to help one another. I love seeing everyone interact. 🙂
Hi Maureen. It’s the motion/movement that’s a problem so even BW isn’t possible.
I experimented this morning with a raised step and bit of a foot angle and that helped a lot. Was able to slightly load, pain free, and engage the glute fairly well; not as intense as the movement is supposed to be but it works. Next week will see if I can load a bit more but if there are other thoughts, I’m open to recommendations.
Just a thought, but have you ever tried to spread your feet and without stepping into the lunge you are just going from one side to the other slow and controlled really focusing on the glute. Just a thought without going to a completely different exercise. Give me some feedback and we can go from there 🙂
Would it be ok to do the drop set dumbbell squats as a barbell drop set?
I would use the DB’s if you have access to them.
Mine is 15 pecans, I’ve been eating 15 full ones! Oh dear!!
I have never seen them sold as one whole pecan. I have only seen halves…..
Good morning,
Just wondering if the amount for the tuna is correct…6oz?? I know it said 6oz of tuna packed in water so is it meaning just that or drain it then weigh out 6oz…
thanks for clarifying:)
Yea, drain the water and weigh it. You are prob looking at a 3oz, 5 or 12oz can. Just take the actual tuna and weigh it.
Do we know the exact ounce amount it should be per day? I measured out 5oz a day, but I wanted to be sure that was correct. Also, I was not sure how big to make the pancakes and I made 15 pancakes rather then 12. I gave myself 3 per day because i thought if i gave myself 2.5 i would not be meeting my protein goal for breakfast, but that will only give me 5 days instead of 6. i want to make sure i am not eating too much with the 3 pancakes.
Just weigh the whole batch and then divide by 3 in order to get the exact. But looks like it was 5oz…per the response below. Most were doing the same for the waffle mix as well.
Is Quaker Oat Bran hot cereal ok
Yep, that should be ok 🙂
I’ve always modified successfully to care for a bad back (no spinal loading, no bent over movements, limited unilateral work, cardio) and bad knee but I’ve finally met my match and need to ask for a suggestion.
Any thoughts for a modified movement to replace the lateral lunges? Cannot load spine but also cannot do weighted lateral loading because of the knee. Lateral bench step-ups are the closest I could think of, but those are also not options for me.
A curtsy reverse lunge with a slight torso rotation in the upper body? Open to suggestions. Thanks!
Do you have to stay away from lunges completely? Just curious…is it the added extra weight or just the motion in general. Just trying to figure out whether you need a complete alternative or just a modification. Thanks
Another question….pretty sure I have diastasic recti…Im 3 months postpartum with my 2nd kid….I still have a “pooch” but its better…I can BUTTON my old jeans without using a hair tie
but are there any exercises you would recommended that are good to help bring the muscles back together by chance?Have to talked to your doctor about this? They would be your best resource for this condition. Let me know what they say 🙂
Should be reading my program manual more carefully!
but are there any exercises you would recommended that are good to help bring the muscles back together by chance?