Maureen
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What is AMRAP?
Also if I can’t do Pull ups would the wide grip pull down be a good substitute?
Similar with push up I am assuming some sort of modification with knees down or using a bench maybe?YOu can use a pull up assist machine. Yes, AMRAP is as many reps as possible.
You can modify the push up with knees if you need to.Hello,
I was just going through all of the exercise links to make sure I knew how to do everything. In phase two, on my end, clicking on the “barbell squat pause” and the “exercise band row” (upright or standing I believe), brings me back to the home page.
Lisa
just need to put the finishing touches on those exercises….if you are referring to the ones in Phase 2.
In program, it says for negatives : “You will always want to perform negatives on the last 1-2 sets of an exercise.”
My question: Do we perform negatives for ALL exercises, all reps for the last 1-2 sets? Or all exercises, just the last 3 to 5 reps of the last 1-2 sets? Or, do we only do negatives when the program says to perform negatives, which for Phase 1, it only shows negatives for pullups and dips in the program.Thank you!
It will specify when you do negatives or Rest pause….she will indicate when you do a training technique. Take a look at the training plan.
Is it ok to replace squats with the hack machine I feel like my form is way better and I can lift heavy w no stress to my back
Have you tried the smith machine?
I want to split my cardio and weight training , when is the best time to do cardio ? early am and weight training pm or can i do weight training mornings and cardio pms , because whats what i been doing weight in ams and cardio pm , but if i have to change my schedule to get best results i definetly will do it
Do what works for you 🙂
So first off, I love everything about the plan and schedule thus far. My ‘concern’ is around the amount of food in P1. at 6’1″(ish), the meal plan for P1 is at 2800 Kcals…I cant recall the last time I ate that much on a consistent basis intentionally.
My question is this: Whats the expected increase in weight/bf during phase1? I see P2 has a 500kcal drop for cutting, but curious what the experts have seen with those folks who have been off the wagon a while?
With the conversation around metabolic slowdown etc. I’m concerned it might be too big of a jump too fast, and wondering what the experts have seen from experience…to pacify my fears
Looking forward to Monday…thanks in advance!
Everybody and BODY is different. Its hard to make a blanket statement on what someone can expect. We will all have a different experience. I would just roll with the meal plan that fits your height. And commit to it and see what happens. The first part is meant to feed you and have enough energy for the workouts. There is a cut in the next phase. So enjoy this one while it lasts 🙂
My weight varies from 129 to 132lbs.
What were you when you did your photos pic? Go with that weight and that meal plan 🙂
So I’m looking at Meal 1 and the different options. I can’t stomach the low fat cottage cheese. Can you tell me what items from the other two options I can switch it with? Thank you!!!
You can choose one of the entire other meal options. They are basically the same macros…that’s the beauty of this program.
Hello Ladies,
I’m plugging in Meal plan 1 (women’s) Meal 3-Option 1 Meal into MFP and I cannot figure out where I’m off. All meals aside from Post WO are to equal roughly 325c and I can’t seem to get lower than 400c.
Here are my approx caloric findings:
3oz chicken-100c
4oz sweet potato-100c
1/2tbs oil-60c
2oz hummed-140cTotal=400c
Now I realize there will be some discrepancies. However these are basic items and should be pretty cut and dry. I’m off by 75 calories somehow and think it’s worth mentioning for assistance. Please advise as all else is Good.
***One more curious question-what granola are you using? There is a wide scope of options available. I found a few that seem to fit the profile and not sweating the small stuff here, but simply curious as to what was used based on this menu. Thanks so much!
It could be just the brand that it’s off. Remember too, on MFP..some of the foods in the database other people have added. So the calories or macros might be off.
Is it 3 of the regular size rice cakes or 3 small ones?
Regular size
Hi Nicole,
both plan 1 and 2 are for 5 foot 4 inches. And my weight also falls directly in between… that’s why I’m not sure. Plan 1 is 5’4″ and under, plan 2 is 5’4″ and over….
Thanks for your help.How much do you weigh?
For the first month, Mon – Wed, I’ll be in clinicals from 5:45 am – 3:30 pm and will not be able to each meals at the 3 hr intervals. Basically when I can. Then I’ll be doing my workout after. Will it be a big deal if I eat my last 2-3 meals within 4/5 hours (basically from 6pm to 10pm) ? I’m mostly concerned about my workout days.
Do the best you can. I think you would have a hard time eating 3 meals within that period of time. Is there any of the meals that you could have that are easy for you to have when you jet out to the restroom etc? It will be a challenge for everyone…..try and find a way to make it work for you and do the best you can.
I very sad that I did not buy the package with suplements , can i still order them and get them on time for this challenge ? how many days will it take to arrive ? i want to start the challenge with the right suplememts have research for some at my nearest store and all have to much sugar about 3gr and too much calories and fats
I can’t give you the exact on the shipping etc. But go ahead and order and then do what you can until they arrive.
I train first thing in the morning should I have a shake or anything before hand?
Yes, I would try and eat meal 1 or at least half of it.
I don’t eat broccoli because it makes me bloated and makes my stomach cramp, Can I just eat green beans?
Sure. My suggestion is to eat the plan as close as you can. When we start making subs here and there….it tends to stray from the original plan.
Do you add anything to the turkey while you cook it (onion, seasonings)? I hate the taste, but not a fish person either.
You can do seasonings. Look for some salt free if that is something you are conscious of….onion would be fine to add as well or garlic 🙂
Hi, I noticed that coffee is included in the grocery list but not included on meal plans. Is it permissible, and if so, is stevia to add? Also, would any creamers be suitable?
You can most definitely have coffee or tea. Make sure you are drinking enough water throughout the day as well. Stevia is fine. I would recommend no creamers.
Was I supposed to receive the program in an email? If so, I must have missed it. I searched my junk mail but did not see it. Is it because I have not uploaded my pics yet? ( I plan on doing today) Just don’t want to miss the start!
The entire program is for you to view and print online. Can you view the program? You should have received an email that the program was live etc. But all of the details not in the email would be online on the website. If you aren’t receiving the emails or in your junk folder please email [email protected].
Hi Everyone!
I am SOOOO excited about this challenge! I’m sitting here reading through all the material, getting ready to go grocery shopping and meal prep this weekend!
This challenge just really comes at the right time for me. Last May, my husband of 13 years left me, and as I’ve tried adjusting to the new reality of my life, I’ve found my inner strength in the gym. I feel I’ve gone from broken to strong but I am wanting a program to take me to the next level – and I truly think that I may have found it with this one.
I look forward to getting to know you all throughout the next 8 weeks!!
Lisa
Good Luck! Keep us posted. You have a lot of support around you for this challenge. 🙂
Hi
Can someone from admin help me please.
I’ve been accessing my account on my phone and now when I’ve tried to get on computer to print I can’t recall my login information.
I’ve tried several times to reset it on my phone but when I use the new details on my computer it won’t login. Help!!Hi there,
Email [email protected]. They should be able to help.I think I’d be able to do bridges…its the weight that I’m concerned about. Thanks!
You can always take a smaller body bar instead of a barbell and see. I would do them without the extra weight and see how you feel and build slowly from there. Good luck 🙂
How many times are you supposed to submit progress photo?
Hi there,
Make sure you read all of the Q&A stuff as well so you don’t miss anything. Photos are submitted at the start of the challenge and then one more time at the end of the challenge.
Hope that helps.When measuring out your rice is it 1 cup cooked or dry?
RIce is measured cooked.
Maureen, we can’t get into that forum.I’m seeing that people are obviously chatting in there but a bunch of us, me included, can’t see it/access it. Maybe people who have recently renewed membership?
Sorry about that, Email [email protected] They tackle those technical issues.
Any alternatives to the hip thrust? I had a c-section early November.
Can you do bridges from the floor (supine) position? Or is it the entire bridging motion you cannot do?
