Maureen
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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.
Any Transformation challenge questions should be asked in that specific forum.
Welcome! Good luck 🙂
Hi there,
The post workout shake is only after strength training. The meal plan is outlined pretty specifically. There aren’t any extra snacks worked in. The meal plan is meant to be followed as written. Thanks.Will you please offer alternate exercises for those of us who work out at home some days. Also, give form guidelines– specifically for the spider curl, because the only thing I feel like I’m going to do is fall off the bench. (In fact, none of the videos have info on form, it’s just a silent video.) How is this different from a regular curl. Also, offer alternate exercises — at my gym I can’t go from free weights to machines to smith machine for these supersets. I leave equipment or a machine and it is lost to the next person. Unfortunately I am not Nicole Wilkins so I can’t ‘save’ my equipment for the next set.
It’s tough to fit the needs of everyone. Most people either have a home gym with free weights etc or they have a gym membership. As far as a spider curl goes……you are kneeling on the seat of an incline bench. So that your chest is fully supported and you are basically hanging your arms over the top. Your arms will hang and the point is to not let them swing. Really isolates the biceps. The advantage of doing this over the preacher is that there is constant tension on the short head of the bicep even on the top of the movement.
Sometimes you just have to switch things up a bit to make the supersets or giant sets work for YOU. Trust me when i tell you, we all fight for the equipment. You can always just ask whoever is on there…hey I was super setting some exercises do you mind if I finish up my last sets. Most of the time people are cool and sometimes they aren’t lol….we have all been there. Hope that helps.okay, less than a week to go in the challenge and I may have been eating wrong this whole time? I’m 5’7″ and weigh 128 so I’ve been eating the 130lb and under menu. I’m not losing any weight but I do see muscle gain so I’m not too worried about it.
Doesn’t sound like there is anything wrong. You have the macros…now you can adjust in whatever direction you think is appropriate for what progress you would like to make. Or check the website for online training info and we can help you with that as well. Nice work! We are almost to the finish line.
Hey There Ladies- Unfortunately I am unable to continue this challenge as I had to have another surgery on my noggin, lol. One of the previous challenges back in March I had to have brain surgery. They found a begnin tumor and I had it removed on March 27th. 6 months later my hair gal discovered a hole in the area of my incision and fortunately I had a 6 month follow-up 2 days later for an MRI, (all good no tumor growing back) and to see the PA. they stitched it up and said to call if it seemed to be ozzing, (for lack of better word) well 4 days later I had to call. They decided to go in and take out the 3 plates they had put in in March, and 2″ diameter bone that they were sure was infected. Monday, november 6th they did the surgery, i was out of the hospital in 2 days, (good vitals, healthy). I am on iv antibiotics and oral for 2 months. Pretty much sequestered to my home. I am grateful but I am also struggling with the fact that I cannot workout. I was, am in great shape for a 56yr old woman, people often ask if I compete or am an athlete. I have worked out my ENTIRE life, eaten healthy religiously. It has only been a week and though i am tired, I want to work out and can’t imagine going 6-8 weeks without working out. it’s like brushing my teeth, something I did 5-6 days a week religiously. I feel like I’ve lost a part of me or my best friend and no one understands that but I know Nicole and her trainers and most all of you on this challenge. Do not take your body for granted and your health. I believe I have been stripped of my passion for a reason, maybe to slow down….not sure but if I am struggling only a week into this what in the world am I going to feel like in 2,3 4 weeks. I don’t have cardio equipment, just free weights, bands, med balls. I know I am very lucky and that there are so many others way worse off. I guess I just needed to get this off my chest, as most of my friends, family don’t or haven’t made exercise a part of their lives like I have—it’s my happy place and really who I am. It’s a very strange place to be for me… When I listen to Nicole talk about fitness and what motivates her, it’s like I hear myself talking. That is why I joined her website and continue to do her challenges, I can relate to her so well. Even though I did not take my fitness to the competition level, (competed a little in the early 2000’s) like Nicole, I know that it is her passion and something she will do the rest of her life! LOL…. I don’t personally know Nicole but pretty sure I am spot on saying that. Thanks Nicole for always challenging me and keeping my workouts spiced up. I WILL be back. And thanks for taking the time to read this long rant…In Good Health to ALL! Kathy Houle
Hi Kathy,
I am happy to hear you are recovering…but also saddened that you have gone, going through such an ordeal. Sounds like you have an attitude of gratitude. Being thankful for what you CAN do and not focusing on what you can’t currently do. I have no idea how I would deal with something of that nature..but I sure as heck hope that my attitude would be as good as yours. Thank you for sharing. I hope you continue to recover and are back to kicking butt in no time. I will keep you in my prayers and remind myself of the things that I need to be grateful for in my life. Thank you for inspiring others along the way. You have no idea the impact you are making as well. Much love,
MoeGood Morning!
I did Phase I leg day yesterday and I have noticed when I do the butt blaster machine, I seem to feel it more in my quads as opposed to my glutes (I can feel my glutes in the reverse lunges!)
What can I do to feel the butt blaster in my glutes?
Glutes and legs are a problem area for me and seem to be the last to change/adapt for me.You can focus on pushing a little more from the heel…if the weight is focused in your toes, you will feel a little more in the quads. Hope that helps.
I did cardio yesterday morning but did not make it back to gym for my evening workout due to time. This am I was in gym at 5am and did workout for today and cardio afterward. I had my post op work out meal at 7am. Planning to go back to gym this afternoon to do workout from yesterday, that I missed. Is it ok to have a second post workout meal in the same day? Pls advise. I’ll be heading back to gym soon.
I wouldn’t change your nutrition…..if you can make up that day on a rest day, that might be best. These workouts are pretty intense. You might not get as much out of the workout by doubling up like that. I usually take a rest day and use as a make up day and adjust the days according to that.
I also have not received any emails. I have looked in spam and also have done a search but have found nothing. I have not received anything since the receipt when i first signed up for the challenge. Not sure what else to do.
NancyDid you email [email protected]?
They are the ones that can handle those technical difficulties, if thats what you are experiencing.
Thanks.I haven’t received any emails in a week. I didn’t get notification of social media winners last Sunday and haven’t seen anything since member presale notification.
Email [email protected] for any technical difficulties. Thank you
PVL Supplements (Pure Vita Labs)
I was wondering if you had any feedback about this product line. I will be trying their BCAA this week. (2:1:1)
Also, if I am up early to work out @ ~5:30am , would you recommend taking only a single dose during my work out, and one afterwards, or still spacing them out through the day?
Ideally, I plan to mix an electrolyte in my water bottle with this product during my workouts.
Cheers!
I have not tried those supplements. I would sip the BCAA’s during your workout/or after and maybe another time during the day…. YO have the right idea.
Would you ever recommend training glutes more than twice a week? Three times? I am considering competing in May 2018 and need to build up my glutes for sure! I am currently training them twice, making sure to include a variety of exercises and rep ranges. TY!
If you are training at a high intensity and volume, 2x’s might be enough. 3 might now allow you to train as hard as you should and give you enough time to recover. Just my opinion 🙂
I’m not able to always get all of my cardio in every day, on the days I just can’t seem to do it are there any diet modifications you suggest?
I wouldn’t change the diet. I would leave it the same and do the best you can. See how your body responds with these macros. Then you can decide from a calorie stand point, where you need to be.
If strength and cardio are split to different times a day, should this be taken before both? Or just once a day with either strength OR cardio?
Also, the brand that I purchased instructs 1 capsule 2-4 times a day. Each capsule is 500 mg. Is there a recommendation to follow the supplement label or sick with 2 mg dosage that was outlined?
You can take it before your fasted cardio (if you do fasted cardio) I would just stick to the 2g either before cardio or your weight training workout.
I’m sick of eggs and egg whites already. Any one have any ideas how to change it up for the mornings? I just can’t do the spinach with the eggs either…makes me gag! Sure could use some changes.
ever try some salsa with you eggs?
I had printed them off back at the beginning of the month and just noticed today that there were changes. Would have been nice to have been notified that this happened
The PDF and the clickable exercises weren’t matching so they made sure they all match. Sorry if you missed anything.
Where do you post the 3 winners a week?
It’s usually an email to you. My week 2 winners came in an email about 2 hours ago.
My question is regarding calorie burn vs intake. I, on average, burn over 2200 calories, all days but rest days. I am on plan 2, 1645 calories. Is that a problem for this 6 week challenge? I do not cheat, I follow the exact meal that was written (except for green beans) but I substitute asparagus or brussel sprouts with same macros.
Thanks for your advice!Its a good test I think to see what happens when you eat on plan 2. You may find a sweet spot with calories or decide that you can add 10g of carbs or 5g of fat and continue to tweak in order to find out where you TRULY are. The calories in calories out is more complicated than it seems. I would just play out this challenge where you are and pay attention to how you slept, how you felt while training? Were you tired, energized etc. It can give you a good jumping off point.
Hi! Is there an excellent app that shows macro substitues? Or if you are to eat 100g brown rice just substitute 100g wild rice? Just sub the exact same amount of food from the exchange list? Thank you Dana
Not one that I have found. Just test out the amounts on MFP and see how close you come. I would just sub one or two things at a time that way its easier to keep track of….You learn a thing or two in the process. Sometimes once you find an alternative, you don’t have to look it up again.
