Maureen
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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?
Any suggestions on alternatives for leg extensions with a home gym?
A front squat, DB lunge, Step up. They will all target the quads as well.
Hi, I’m wondering what a day in the challenge would like if you lived in a perfect world. What would your training and food intake schedule look in “ideal” conditions? (Ideal meaning I could rearrange my life around training and eating.)
Eat do your cardio in the morning and then strength train later in the day. The ideal would be to split them up.
Are the only drop down sets when listed as 10/6/4?
No, there is a drop set right in day 1 of phase 2 written as 10/10/10. It will indicate when it’s a drop set.
Hi swprince85,
My understanding of this is complete your 1st set of 8-10 reps with your chosen weight using the rest pause principal if needed, on the next set of this exercise the 4 reps increase the dumbbell weight again if you can and use the rest pause if needed, then increase your dumbbell weight again for the third set of 2 reps using the rest pause if needed. So hopefully you will of increased your weight 3 times over that exercise.
good luck with the challenge
DonnaI am quoting from the directions:
I recommend using this technique on the last 1-2 sets of certain exercises (which are called out in the documents below). Here is an example of how you will use this technique during on Day 1 of this phase. (Quads/Calves).EXERCISE: Leg Press
Set 1 Perform 10 reps.
Set 2 Increase the weight if possible. Perform 10 reps.
Set 3 Increase the weight if possible. Perform 10 reps. When you reach failure, rack the weight and take all tension off of the muscle. Feel free to bend your knees here and remove your feet from the foot pad for 10-15 seconds. Unrack the weight and perform 2-4 additional reps. When you reach failure, rack the weight and take all tension off your legs. Rest for another 10-15 seconds, then perform 1-2 more reps.So for leg day you will do 3 sets of 10 leg press first and then 2 additional sets of leg press in the rest pause technique. Which looks like Set 3 in the above example.
Hope that helps.When measuring out the rice is one cup dry or 1 cup cooked?
Rice is measured cooked.
Could some similar foods be changed in a meal if they’re in the same Macro group? For example can a sweet potato be replaced by a red potato, or can a cup of green beans be replaced by a cup of broccoli, etc?
We recommend you don’t. We would like you to either keep them structured the way they are or pick one of the other meal options.
Hi there,
i live in the UK and we don’t have spaghetti squash or the Ezekiel bread unless What would i are the macros so that i can swap it for for similar MACROS.Also on the meal plan 3 it mentions veggie burgers what does Boca mean
thanks
Donna1/2 cup of squash is
21 calories
2.g fat
5g carbs
.5g protein.
You could find a starchy veggie to take the place that matches these numbers
ezekiel bread 1 slice
80 calories
.5g fat
15g carb
4g proBoca is a brand and type of veggie burger.
Hope that helps.
Or you could try one of the other options of meals. THey are all roughly the same macros.I would definitely be eating. Phase 1 fasted cardio ISN’T suggested as well since they are all HIIT training. It might be something you have to adjust your wake up in order to even try eating half of meal 1. Trying a new program may also mean adjusting how you go about doing that program. COuld mean the difference between seeing some results and seeing amazing results.
