Maureen
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Good Morning
I had alarm clock issues (user error) this am and missed my fasted cardio session. Today is Phase 2 day 3 for me with tomorrow as a scheduled rest day. To get the most benefit out of the program, should add the missed cardio to tonight’s weight workout or just do fasted cardio tomorrow on my rest day? Or am I just being too OCD
Thanks!
RebeccaYou could do it after your strength. I would like to see the rest days be complete rest days.
Hi Ladies- Can you clarify Tuesday’s w/o Legs/Glutes. Is it 8 sets, 8 reps (each leg) of walking lunges or 4 sets 10 reps, (each leg). Thanks Much- Kathy
Sorry for the mix up. It’s 8 sets of 8 reps.
Hello,
I need advice because I work nightshift so my eating schedule is messed up. Some days I have 24 hour days and some days I have 12 hour days (I know I am supposed to sleep 8 hours but it is impossible for me, I have to get sleep when I can and make my workouts a priority to stay on track). My question is if I have to eat every 3 hours should I start combining meals from two days to try and stay on schedule on my long days, or should I eat only the allotted meals for each day? I have tried both but would rather know the best approach from professionals. This became a huge problem for me during the 12 week Olympia Challenge.I wouldn’t combine 2 days of meals. I would however possibly add 300-400 calories on the days you are up for 24 hours and see how that works. Make sure you track in MFP so you can see if that works, if not, maybe you need to try something else. Another option would be to put those meals into smaller portions so that they can stretch through the day…but you may not have enough energy that way. That’s a tough schedule.
If we can’t get our cardio in for the day should we still eat all of our calories/macros or should we lower them?
I would leave the calories the same. I would just try to plan out your workouts a bit better. I know it can be tough, but if it is important try and find a way.
Trying to find a fat burner with all the recommended ingredients is posing a bit of a challenge! Any recommendations? Also, how should this be used when using a pre-workout?
Thanks in advance for the help AND keep up the good work!
#OneDayBecomesAnotherAndYourStrongerYou can take a fat burner in the morning as indicated. The pre workout can be taken before your strength workout. I wouldn’t take them along side each other. They both can contain caffeine and that could make you feel a little too shaky and weird and can be dangerous. Hope that helps.
I have followed the Program diet and training to a T and dropped 3 pounds as of Friday. I was so excited about the progress but then the weekend comes around! I really struggle with the weekends and sticking to the meal plan especially dinner and evenings. Please share any ideas that may help me. Thank you…off to start week #2!
Hi there. Weekends are tough. Make sure the meals are prepared. If you are done with your meals for the day, drink some hot tea at night. That will fill you up even more.
Some videos are still not showing up….like today at least 3 said you had to be a member. Can you fix that please :). Thanks
Exactly which ones aren’t working? I just tested them all and they are working fine for me.
Thank youWill we have access to the content once the program is complete? I broke my foot, so I am getting my guns done, but very limited on buns and cardio
Print everything out. You usually only have a week post challenge.
Hello,
Since I don’t like any potato salad, what could you propose as a substitute? I trided the recipe 3 times but last time I almost puke.
Thanks,301 cals 34g carb, 32g pro, 4.5 fat are the totals.
egg whites with a whole egg and a 1/2 cup of oats
5oz sweet potato, 4oz chicken breast and 7 almonds.
Just a couple of ideas. Use MFP to try and make some substitutions that you prefer so you can fit those macros and not puke lolHi, no videos for reverse crunch and lying cable crunch…
I see it. I just emailed the person to take care of this….please check back soon. Thanks.
For the phase 2 exercises, should we use the same weight to complete each set per exercise or should we continue increasing weight per set?
If you can increase it…but it will be tough because you are doing a lot more sets. When I say “increase” the weight, I mean a weight that you can keep good form and get through those sets.
Not sure what Naomi and Maureen would say but I find that drinking BCAAs (I like them very diluted — I have 1 scoop of a 2:1:1 mix in 24 ounces of water) helps me a lot.
I think that’s just fine. I do the same 🙂
Thank you, Maureen!
You’re welcome. Good luck!
I have a good scale but it doesn’t do all grams. Can you tell me how much 227g of yogurt is? And 32g of almond butter? That’s the quantities listed for one of the meals. I.e., is it 1/4 cup or 1tblsp?
Thanks!
2 tbsp looks to be 32g
227g looks to be a little less than a cup.
On most good digital scales you can change what unit of measure you are using. I just googled to find out these numbers for you.Hi there! The uphill battle interval workout looks to be more than 45 minutes. Any recommendations on how to go about it? Thanks!
Looks like it is 60min. Do 5 rounds of each instead of 10 rounds and it should work out ok. Sorry about that.
Veggies need to be measured raw or cooked.
Thank you
Doesn’t matter….whatever is easiest for you.
Guess we’re having a similar concern. So what I see are 2 meal plans (per weight, etc)… for the price of the plan I believed that each day of the challenge would be spelled out and therefore take any guesswork out of it. I understand the need for some to have a substitution list or personalize to an extent, but am I viewing this correctly? There are only 2 samples plans for 40 days and we have to figure out the rest of the days based on that?
That is the meal plan. Those aren’t just samples. There is a high carb day and a low carb day. Generally when following fitness/nutrition plans you should try and eat consistently. ie…the same meals for a period of time so that you can see if those macros are right for you. If you eat different things everyday, it’s pretty tough to duplicate the macros exactly plus it makes your food prep process a HUGE headache. There is nothing for you to figure out unless you are looking to make substitutions. In that case, you can use My Fitness Pal to figure out a good sub for that particular food.
I’m still breastfeeding my 10 month old twins. Can I add some calories, and if so, how should I split them?
I would check with your doctor first. If the calories aren’t enough your milk production can suffer. I have read that if you pay attention to how your body feels it will tell you when you need to eat. But as far as how much to add…..I think you should discuss those specifics with your doctor so that he/she knows what you are doing and that you are safe.
I am going out to eat tomorrow with some friends. They all know I’m doing the challenge. What is my best bet for a meal out at a restaurant? I have my workout planned for early in the day and it’s a low carb day since Sunday is a rest day.
Any tips would be appreciated! I’m doing so well and don’t want to fall off!!Lean protein, vegetables and rice/potato(if you can have higher carbs)
When you order ask for NO OILS OR BUTTERS just steamed. Works pretty well usually. 🙂 Good luck and great question.On the “Nicole Wilkins Fans Fit Accountability team” I don’t believe Nicole, Naomi or Maureen are members of the group. It consist of challenge participants from all the past challenges. A lot of us have gotten to know each other pretty well through these challenges & still communicate in the group. If anyone wants to join, just send a request to join & we’ll add you! But know that if you have any challenge specific questions for Nicole, Naomi or Maureen, you need to ask here in the forums in order for them to answer…& to make sure your question is answered officially.
:o)Exactly Nicole! Ask your questions here….there are alot of participants that can learn from the questions you ask here. Love the accountability group. Let’s do this!
Hey guys! When you say make sure it fits the daily macros, how do I determine that when I exchange something. For example, if I want broccoli instead of the 1 cup of green beans–how do you know how many macros are in the broccoli? Or any other meat?
as the other participants have said, you need to use MFP to see how the exchange will impact your macro totals. It may not be an even exchange and most of the time it isn’t. Experiment with different amounts of the food you want subbed in and see what those totals look like. The more simple exchange the easier it is.
I was wondering why the servings of vegetables are so low according to the meal plan? And am I still allowed to drink green tea every morning?
You can have green tea. The vegetables are there just not maybe in the amounts most are used to seeing. You can always sub some in place of some carbs (considering most don’t contain alot of carbs)
I just received an order of egg whites from egg whites international. Does anyone know if it’s ok to drink it with my post workout shake instead of cashew milk? Also does anyone know how to measure 4egg whites with the liquid egg whites?
You can drink Egg Whites INternational. Instead of your cashew milk…well, egg whites isn’t a sub for cashew milk. Cashew milk only has like 1g of protein. Egg whites could sub the whey protein. The measurements should tell you on the product. 4 whites is usually 3/4 cup of plain whites but don’t quote me on that.
I was ready to quit this at the day 2 or 3 of the cardio. All I could think was I will never be able to run for 1 minute at an 8% incline at a level 9. And that is probably true. But I can’t give up. The nutritional part is not a problem but I need to adjust my cardio to where I am pushing myself and not killing myself. The interval works great and I sweat tons. I’m just trying to stay positive and push myself more than I did before. Not confident that the weight loss is going to happen. My body is just stubborn. But I am going to keep pushing through this.
Gina….get out of your own way. You are working this program which is more than all of the people on the couch can say. You are enough, you are capable and YOU CAN DO THIS!. Throw those positive vibes out there and feel them come back to you. Come to the forum and we will throw them out with you in your direction 🙂
Hi. I registered this challenge as soon as it was open and what happens … I haven´t even got to start yet as i´ve been off sick all week …LAME. It´s very frustrating but i know it´s important to listen to your body, so i guess i will be one week behind everybody here. Not very happy about it.
Life happens….and how we react to those events will dictate how we move forward. Just know that things will come up. Just work out a plan to handle it and be kind to yourself. You aren’t here to beat yourself up…you are here and doing this to find that strength within you to change and keep going.
