Maureen
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But I’m already at the highest meal plan for women
It all depends on how the new meal plan compares to your old. If you have been tracking for awhile and this meal plan is much less…you can choose to follow this plan or keep with what you are doing if you are happy with your current progress on your current meal plan.
Thanks, Moe. That at least gives me an idea. I see Nicole just posted a new video too, so that should get me close enough for the purpose of taking finals pics. Thanks again! Excited for the last couple of days!
nice work girl! No doubt you are working hard 🙂
Are you considering the romaine lettuce in the last meal a “green veggie” that should be replaced with asparagus?
If we are competing/taking progress pics midday on Saturday, what should our meals & water intake be that morning? I realize these things are adjusted based on how you look, but can you give us an idea of what it typically looks like? Thanks!
I would replace it. The asparagus will just help push more water out anyways.
It really does depend on what you look like…I have had everything from dry oats and chicken, then rice cakes and pb before prejudge. Maybe a steak and sweet potato before finals. Usually your coach will look at you and decide. I was just sipping water as needed. I know that isn’t specific but it’s based on each individual. Talk soonWhy are you not going to a doctor then (perhaps) physiotherapy and/or chiropractor for therapy/treatment after diagnosis? Pain, apart from general muscle soreness, means something is wrong. To ignore it will make it worse. Or you will start to compensate and injure other parts of body. Don’t mess with your back.
I would definitely get that checked. When you put the weight on your back, there is compression of the spine…so if there is a problem there you might get some pain and radiating pain to other areas based on what area of the spine is being affected. You can always just hold a KB or DB and do squats if YOU HAVE ZERO PAIN. I would avoid loading of weight on your shoulders for any exercise. Get that check out. I have a great Chiropractor who does what he can for me, but will refer out if it’s something more that he can’t help me with. I would ask around for a trusted practitioner and figure this out ASAP. It can be something that become chronic if not taken care of properly.
Hi,
Do you recommend taking the fat burners on rest day, or “rest” from that as well?I personally would “rest” from fat burners on your rest day.
Looking for suggestions on how to utilize the corn tortillas with meal 4?
Thanks!
Fish Tacos for sure! It sounds amazing 🙂
Nicole,
Please help! For about the last for five days I have felt very bloated and gassy.
I thought it might have been the omega-3’s, too much of the pure BCAA powder or my body not approving of the fish. So I have lower the dose of omega-3’s, cut out the pure BCAA powder and substituted chicken for the fish. It’s hard to feel motivated when you’re bloated.
Any ideas or suggestions would be greatly appreciated.Hi there. Sometimes it’s helpful to take a probiotic and a digestive enzyme as well. Probiotics keep your digestive system healthy…they are good bacteria that help with gut health 🙂
Digestive enzymes help with the digestive process (obviously)….if we don’t have enough in our bodies already,it may mean we can’t break down the food, which means even though we are eating well, we won’t absorb all of the great nutrients from the food for our bodies to function properly.
Hope that helps 🙂Hey everyone! I’ve heard a lot about coaches cutting water drastically, while others don’t believe it’s necessary if you come in ready. I’m just curious what everyone else’s experience has been with this. I’m 16 weeks out from my first show as of yesterday. This topic fascinates me, and I’m wondering if this is a question worth asking to help decide on a coach to finish out my prep once the challenge is over.
Hi Shelley,
Every coach may have a different approach to this topic. Manipulating water can be dangerous….is it done is competing? Yes. Some coaches will cut water completely, some won’t but will cut it down. I would decide what you are willing to do…..whether it’s taking certain supplements, dieting practices etc. If you aren’t comfortable with something then ask questions and find someone who is looking out for your well-being first and foremost (if that’s something that is important to you). I say it that way because some people will do almost anything to win or even to just compete. That’s where you need to decide and find a coach from there. 🙂 Hope that helps.OK to sub canned tuna, in water?
Hi there,
4oz of mahi mahi is about 21g of protein, 1g fat, 0g carbs. Just make sure your serving of tuna comes as close to this as possible. When you sub food, it helps to log your food so when you do put a new food into the mix, you can keep meeting your macro goals without skipping a beat. Hope that helps.How long, after challenge, Should we stay on glutamine?
Hi there,
I take glutamine post workout in powder form in my shakes. It can continue to be beneficial for you in your training.hey there,
I just noticed that in Phase 2 – Day 2 (Pull – Back/Biceps/Rear Delt) – the pdf doesn’t include these two exercises:
Straight arm Cable Pulldowns
Alternating DumbellsBut they are listed with the videos. Because today’s workout seemed to quicker than others…I’m guessing these two exercises *should* be in our program for Day 2?
Thanks!
I would follow the list that has the videos. I will make sure that gets corrected.
Thank you.Nicole,
Occasionally, my post workout snack and next meal happen at approximately the same time.
Once I finish my work out I eat my post workout snack and like today my next meal was scheduled for approximately the same time. What is your best advice in this case? Since it’s not advisable to have “Fat” after a work out, should I wait 90 minutes before eating my meal?I would eat your post workout meal right after training and then adjust the time for the next meal in line for the day. Yes, I would wait.
Reading over the program I’m confused if I stay with the same weight for each set 10-15 reps. Do I stay with the same weight until it gets too easy then increase it weekly? I’m so used to going med weight for 15 rep, increasing weight until the last set which then I would be at my heaviest weight for 8 reps. Can you clarify this for me.
Hi there,
if you are referring to this part of the instructions:
“Reps are higher here, but you should still try to keep the weight similar to what you were using in Phase 1. Adding in the intensity techniques with the same weight will challenge you even more!”I think she is saying that even though the reps are a bit higher you should strive to keep the weights heavy and BE STRONG! Don’t let the higher rep range make you think you have to decrease your weights. I would approach the weights the same. Aim to lift as heavy as you can while staying within the specified rep range….most likely your last set will be your heaviest.
Just wondering about the 30 grams of white rice at the last meal? My last meal brings me to 8pm, bed at 10-10-30. This seems like a big insulin spike when I’m not expending any energy. Should I be concerned. Honestly have been following the plan faithfully and haven’t lost much weight 4lbs, no bodyfat loss, but do see a visible difference. Any thoughts?
Hey there,
Just follow the plan as written. I don’t think it’s that big of a deal. If you need the macros you need them, regardless of the time. Post training timing for meals would be the biggest thing I would be concerned about when it comes to the timing. In my experience…the magic of a prep happened in the 2nd half of the training….the training increases and the caloric intake starts to decrease a bit as well. Hang tight and trust the process 🙂Should be continue using the pre workout when we are taking the fat burner?
You don’t HAVE to take any of these products. They are supplemental to your diet. If you haven’t tried using them before, you might be super sensitive to them. In my opinion, if you are going to take the fat burner and WANT to take a pre workout as well, take one with just with creatine monohydrate and beta alanine. I wouldn’t double up on the caffeine. Hope that helps. And as usual, make sure you check with your physician before taking any supplements.
O-K. My goal IS to follow Nicole’s plan, so I will order water at the bar. : )
More power to you girl! You got this! Remember……most aren’t willing to put in the work and do what it takes in order to get the results. You are here, working your butt off. Remember: You don’t want average, you want something more. So the odds are, you have to give it all you’ve got.
Stay strong and Train hard!Just double checking…is an alcoholic beverage okay as part of the refeed meal?
It doesn’t specifically say NO ALCOHOL but I would suggest not to add alcohol. You are looking to refeed your body with extra carbs that will eventually give you a boost in energy and improve your training. Usually a contest prep would not include any alcohol. I would steer clear from it during this challenge. it doesn’t offer the nutrients other foods can, and you need all you can get during this prep.
I read in a previous thread that BCAAs technically remove you from fasted state during your morning cardio. What, if anything besides water, do you take before cardio and still maintain fasted state? L-carnitine supplement, black coffee, pre-workout with 2.5 calories?? I usually drink Advocare Spark (15 calories and herbal caffeine) before/during cardio for energy, however, if this is not technically fasted cardio, I will eliminate it. Unfortunately, I cannot drink coffee because it causes heartburn.
Technically drinking BCAA’s for cardio would make it NOT fasted. With Nicole’s plan she is OK with you taking them with your morning cardio.
Thanks, Moe! Should’ve told me to R-E-A-D! Just so excited!
No worries! It’s a lot of info 🙂
In regards to the refeed, is it better to have it as Meal 1 or Meal 5? Does it matter? On a previous plan I was on, the refeed was always a post-workout meal, but since this one is scheduled on a rest day, I wasn’t sure if the timing mattered as much.
Looking forward to the burger & fries or blueberry pancakes – still undecided!
Nicole wrote that she would like you to have it as the last meal of the day…..to help guard against having a cheat day 🙂
Good Morning. Could some of you who are experienced with these diets provide some tips to address hunger (other than eating)? I was really hungry yesterday. I realized that I waited too long between meals, which I won’t do again. So far I’ve tried the following: gum, sips of ice tea, water, taking a walk, going to my room and closing the door. I may resort to just going to bed for the night, like Nicole said.
I know some of you are thinking, “just suck it up!” but for me, I’m already below my IBW with BF ~ 16%, and I normally never eat only 1800 calories per day. I would be one of those ones who would die in a “famine” situation. : ) And I’m very committed, too…so it’s not that either!Drink your water, drink tea, decaf coffee…..make sure you are timing your emails correctly.
Can I take BCAA prior to cardio and still consider it fasted cardio?
I think that is fine to put some BCAA’s in your water.
Will there be much weight loss with phase 1?
It all depends on the individual. Since there is a height/weight guideline. Some of us fall on the lower end and some on the high end. Our backgrounds are different, our nutrition before this was different. Do you see where I am going with this? If you follow the entire plan you will see some dramatic changes. But to give you a number from phase to phase is tough to call.
I been following my workouts to the best of my advaibility. I done my 45 mins. Of cardio. I went back to do the workout for today. I done about half of it. Should I go back and finish the rest? I’m thinking I should. I can’t really do these at home.
Just get back and finish it. Might take a little bit of maneuvering in order to get it in. If this is more training than you are used to, give yourself time to figure out what schedule works for you.
Hi Maureen,
Thanks for your quick response! I wanted to clarify my previous question to make sure I have the correct information. Per Phase I, it’s noted ” If you have to weight training and do cardio all at once, make sure you are weight training before you do cardio.” So based on that, if I’m doing both together, I should weight train first then do fasted cardio. How can I eat Meal #1 before I weight train but I’m doing my fasted cardio after I weight train? Will I be doing fasted cardio first, take a break, eat and then weight train? I hope that makes sense
I am working out at 4:30 am also. Since it’s so early in the morning, it would be hard to eat so much before going to the gym. HI.
If you have to put them together then eat, strength then cardio. Not everyone has the luxury of doing fasted cardio. You can switch meals or sub something that’s easier on your stomach if you feel like it’s “too much food” prior to training.
