Maureen
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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
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.
