Maureen
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Quick question -when calling for 3 sets of 15,12,10 Is it 15,12,10 to make 1 set, and 15,12,10 for 2nd set? Or is it 1×15, 1×12, 1×10?
1st set is 15 reps
2nd set is 12 reps
3rd set is 10 reps
DONEI want to know your thoughts on not specifically counting carbs and fats separate. so you always hit your protein and then with carbs and fat… you may have your high carb day or your higher fat day but overall it is more of staying under your calories for the week then specifically hitting a fat and carb number. I have counted macros for a few years. This plan calls for carb cycling which I sometimes found I would inadvertently do because I would look at my macros from a week perspective and somedays I would have higher carbs and then I would compensate with lower carbs the following days to be sure that at the end of the week I hit my numbers. I just find the flexibility is nice to stay consistent but I never really had anyone to ask before!
This carb cycling has a rhyme and reason….you weren’t planning on doing it. Maybe the “planning” was the piece that was missing. I think it’s very important to count the macros specifically. Those amounts matter too….If you don’t know what you are consistently doing, and you aren’t making progress. How will you ever know what’s working or not working for you? Just a thought.
The greek yogurt is your protein source. So look on the exchange list and find something that is suitable for you. Use MFP it figure out what amount will equal the yogurt. Stevia is also a good idea for flavor.
Chobani isn’t available in Canadian anymore. Can I substitute any plain FF yogurt instead? Thanks!
You will have to make sure you have the correct amount to make sure it works for you to replace the chobani. Just use MFP to see how it works for you.
another question. I ran out of tuna. if we replace it with chicken do we replace it as 7oz as well? it says grams but i thought it would be easier to just use 7oz of chicken instead. did i do that right?
Not necessarily….you have to figure out how much chicken it would take to equal that of Tuna…..some things might be the same, some might be off. Don’t assume anything, that’s what MFP is for, to make sure your exchanges will work for you not against you.
im borderline between 2, I’m 5’3″ and 152lbs, I have muscle so my weight is always higher than it looks, although much fluffier than id like right now. Im doing the plan based on weight for 2 weeks then dropping to the plan based on height, is that ok? I think 1400 calories is too low for me to start on, don’t want to lose muscle.
Yes, that’s fine.
Hi! I did not see anywhere the word fasted with cardio. Does it boost metabolism fasted? Or what are the benefits? Also, how often should I increase weight? When I can perform 15 reps with the last 3 with effort? Thank you Dana
Thank you Michelle. 🙂 There can be some benefit to tap into those fat stores by doing fasted cardio. Will it make or break your program? Probably not. Increase the weight when you don’t think it’s challenging you enough. I would rather barely get to those last reps (with good form of course) then breeze through them and not challenge myself. You won’t get anywhere without trying. What’s the worst thing that can happen if you try to do curls with 20’s and you get 9 reps…did you get 10? Nope, but you sure tried! Do the best you can and challenge yourself. Sometimes WE tell ourselves that we can’t then we never just try it.
hello,
I understand what a drop set is – are we to use a dropset for each exercise or are there specific days that we use them. If so i dont see it indicated like the supersets and giant sets are.
Drop sets are indicated on day 5 of Phase 1. It’s specifically indicated how you need to approach each exercise.
Does the cardio need to be fasted?
It doesn’t have to be. If you can do it in the morning and then train at night go for it. But if your schedule doesn’t allow, then do what you need to do.
Hi Naomi,
I have a similar question to Miriam. My “days off” from the gym will have to be Tuesday and Thursday because I work 16 hour days those days. My understanding is that I should eat a high carb day the day before I target legs or bis so I am eating a high carb day today (Tuesday) because tomorrow will technically be my “day 2, legs glutes calves and cardio”. Then I will have another high carb day on Friday because Saturday will be my Day 5, arms abs and cardio. Is that correct or should I just follow the schedule regardless of when my days off are? I just want to make sure I am doing everything correct and there are a lot of variables.
Thanks,
LauraAs long as you have 2-3 days between your low and high days you should be ok. Looks like there is a high day before legs once and a high day before arms…therefore, GUNS AND BUNS. :)make it work for you.
Ladies….
1st set 15 reps OF EACH EXERCISE BECAUSE IT’S A SUPERSET
2nd set 12 reps SAME
3rd set 10 reps SAME
DONE.
This is not a drop set unless indicated. Read the materials above the training pdf’s this will explain what you need to do based on what’s written.For the cardio intervals, what should the ratio be? Is it 1:1 (one min on/one min off)? Should hr stay at 140 while we are in the recovery period? Or should we just focus on staying consistently in the 140-150 zone and vary levels to stay in that zone?
If you are talking about intervals…there are a few workouts that you can do that Nicole has provided. If you are talking HIIT training…well that depends on your fitness level. It can be 1:1, 2:1 or however much rest you need til you feel like you can go at it again. We are all at different points. Listen to YOUR body.
Hello I have just completed the ‘ uphill battle ‘, Where it says, for example; 10% incline, does that mean an incline at 10 or 10% of 15? (as my treadmill goes to an incline of 15), also it seems to work out taking 60 mins, is that because the 30 sec rests don’t count? I must admit I struggled a bit, I’m thinking I’ve misunderstood something
, thank you.If it’s indicating the incline at 10 that means incline at 10. Incline is just referred to in percentage.
If we split our workouts like the program suggest, weight training then cardio, do we also split the post workout meal? Also, it seems the end of workouts coincide with meal times. Is it okay to eat the post workout meal and another meal?? Otherwise my meal timing is off if I wait.
Have the post workout meal after strength training. Then eat your real meal 2-3 hours later. Just follow the flow of your day and where your workout fits in.
I have a similar question as well. On Tuesdays and Thursdays I work 16 hour days, so my first meal is at 8am and my last meal will end up being at 4:00pm before I start my second job at 4:30pm. Is it okay to go all night without eating anything else? If I am hungry, is there something I should have? I will be okay pushing through if I need to but I want to be sure I am correct in doing so.
I would just do the best you can with spacing the meals. I am up for a long time as well. Sometimes I increase the spacing a bit more if I am not super hungry or drink a bunch of water and then have the meal a little later.
Sorry, another question… the shake is considered a meal then? once I have that I shouldn’t eat for another 3 hours?
If you can wait…but sometimes that next REAL meal can be a couple hours later.
Hi all!! Just wondering if it is fairly normal to feel kind of bloated the first couple of days? My nutrition had been pretty off track for a bit leading up to the challenge, so I am thinking it is likely due to the change in eating habits. Thanks!
Yea. I think so. If you haven’t taken in those vegetables or that amount of protein your body can rebel a bit. SOmetimes a digestive enzyme can help relieve this.
I found out recently that I have food sensitivity to egg (whole & whites) and dairy. What other recommendations should I opt for meals 1 & 2 in place of these items?
Those are all proteins so feel free to choose from that exchange list.
I’m following Meal an 1 as I’m 5’4 and 124 lbs, however Im slightly confused. This may be a dumb question but are we suppose to follow these 2 days of meals for the entire 40 days….which would be really boring and I’m assuming this is not the intention… or do we follow the macros for the plans and figure out the food on our own? Like I said dumb question but it has been bothering me that the meal plans don’t match up with the grocery list. So I’m guessing the nesl plans are more of a “sample plan” for your high carb and low carb days.
I would recommend following the plan as long as you can and make small, simple exchanges. The more you go away from the plan the more it’s going to be tough for most people to hit the macros, especially if this is the area where they struggle the most.
Hi Nicole
I see a few have been asking about the meal plans but I do not see a straight forward answer. Are Low Carb Meals to be eaten on ‘non-training’ days and High Carb Meals top be eaten on ‘training’ days? Or do we alternate — one day low carb, the next day high carb & so on? I am just confused.This info is written on your printable calendar. It tells you exactly which are low carb and high carb days. Calendar tells all 🙂
Hi on the grocery list it says Zucchini and Bell peppers but in my plan for High and low days I do not see any recipes that call for both veggies. Did i miss something?
THanksIt might be on other meal plans such as the Men’s low carb day. Granola is on there too and the women’s lower calorie plan doesn’t contain granola 🙁
One more question… What’s your thought on taking MCT Oil as my “fat burner”. Considering that it’s 100% fat/oil.
You could prob use MCT in place of a fat source but not in addition to what you are having now. It will add calories/fat grams which will change your macro set up. 1 tbsp of oil contains 5g of fat.
Hi there,
I followed meal plan 1 to the tooth & nail today and ended up 200 cals short :/
What should I do in this case? Also, I wo early in the morning. Is it ok to just do my wo fasting? I personally prefer it but I’m not sure if that’s ok.Maybe there was just a difference in brands of something you were eating. I think cardio fasted is fine but not strength training.
Haven’t felt this sore in years. Excited to see the results!!!
Nice job. 🙂
Wow I’m glad I checked this as I was going from weight only. I am 5’8.5″ and 141. Thanks Maureen! Your Instagram vids are hilariously awesome btw!
Well thanks! Glad I can entertain….:)
