Maureen
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Hello!!
I’m so excited to start this challenge.
My big question is…
I’m on the Women’s meal plan 2, and for the first meal of the day I couldn’t it all…. I only had the 4 egg whites and 2 eggs…. And that was a lot for me…. Was not able to eat the oatmeal and the blueberries….
Can I eat them as a snack later in the day if I feel hungry???If it is more than you normally have…do your best to eat it. Eat half and then finish it shortly after. Do your best to work it all in.
Women’s Meal Plan#2 – Meal #3: 3oz Chicken, 5 oz Sweet potato, Olive Oil (1/2 tbsp.) and Hummus (2oz)… per the total meal breakdown, each meal is 10g fat… is this set in stone amount as I’m finding it hard to stay at 10g of fat for this particular meal. the 1/2 tbsp. Olive oil (7g Fat) and 2oz hummus (10g Fat) combined is roughly 17grams of fat (or at least that is what I’m coming up with).. Should I be concerned that it’s over 10g of fat or as long as I’m within my daily range of 40grams of fat total am I good?
It may be a difference in brand etc. The totals should be very close to what’s written.
Hi, on the meal plan sheets, do “Daily Totals” include the post workout macros or not? Thanks! Breece
If you look at the bottom of the page of the meal plan, you will see the breakdown of the post workout meal, and the totals for the other 4 meals.
Can you uses Veggies with this meal plan option? and Chicken?
I would just try and stick to the meals as written.
Hello! How do I get my photo added next to my name when I ask questions?
You would have to make changes to your profile.
I don’t have a gym membership or other equipment. Just some free weights. I was going to workout at home. Any alternatives? Jog up a hill? Do stairs at a stadium?
You could do that or do sprints. Just use the HR as your guide and goal. She gives you some ranges in the cardio section of the plan.
Are all the stepmill levels the same pace? Can you provide a step rate per minute? Im just curious because I consider myself to be in decent shape but if i did level 15 on the stepmill in my gym i honestly think i would die. Or maybe I am just that out of shape.
Just do the best you can. Some of the levels might be TOO much for some people if they aren’t used to that type of workout, or machine. Just do the best you can.
Are all the stepmill levels the same pace? Can you provide a step rate per minute? Im just curious because I consider myself to be in decent shape but if i did level 15 on the stepmill in my gym i honestly think i would die. Or maybe I am just that out of shape.
Just do the best you can. Some of the levels might be TOO much for some people if they aren’t used to that type of workout, or machine. Just do the best you can.
I can’t seem to get access to any videos…..am I looking in the wrong place ??
ThanksBelow the PDF’s for the training are the clickable links to the exercises.
I was looking at the cardio HITT for phase 1 , and I was want to make you I undertood because there are 3 kinds of HITT cardio which i know have to do 3 times a week , so just pick one o those 3 options right ? for my 30 mins or have to do all of them in a diffrerenfs days ?
Just one option per session totaling 30min.
As I’m getting ready to prep for the week, I realized that the Phase 1 shopping list doesn’t match the meal plan. It’s a bit frustrating. (Ex. No salmon on list-even as an option) I’m making Women’s plan 3. It’s not the best start.
Sorry about that. It was left off on accident. Thanks for letting us know.
Is it okay to wake up, strength train and then eat post workout meal after, then do my cardio later in the evening?
Make sure you eat before you strength train.
I submitted my “before” photos this morning, but I am worried that I may have done them incorrectly. I feel like a bit of a dolt because it should have been so simple. Instead of holding the piece of paper with the hashtag message I propped it on a shelf behind me. Should I retake the photos with the sign in my hand and try to re-upload them here? Thank you!
Can we see the sign?
So I just turned 50 a few weeks ago. Some of you may agree with me who are older. Things do change with your body. Besides gravity taking its toll. Recovery seems a bit more challenging than I was 30. I have found the glutamine seems to help me with soreness and not being so hungry. Drinking it a few times a day helps if anyone seems very hungry.
Definitely looking forward to kickin so serious booty. Getting the winter weight off and looking lean and mean for spring.Now’s the time! Let’s get after it 🙂
Hello, do we put our weight as well as our measurements when we send our photos?
Yes, We need all of that info. Thank you.
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
