Maureen
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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….:)
Hi there…
I workout out at 5am and will be doing weights and cardio in the morning. I will eat meal 1 before I train and then post workout shake after.. is that correct? Which would be around 7am.. Then if I’m suppose to eat every 3 hours, my last meal would be super early like 430pm … is that correct? Trying to get the timing right… I’m excited to get started.. Any advice on the timing would be awesome thank you..
You can probably push the shake timing to about within 45 min of training. That might push the timing a bit more. Unfortunately, when you get up super early your meals will end sooner lol. I live the same life but in order to get the rest I need I also have to go to bed earlier than most as well. See how you feel and play with the timing of the meals.
Chobani non fat plain yogurt any other substitutes for this?? It is really nasty tasting
this is for meal 2 with the granolaThat is your protein source so any on the sub list should be ok. Lean meats, egg whites etc.
I’ve been stuck moving back and forth between 148 – 155 for a year. At 5’8, my goal is to get down into low 140’s or ideally 130’s and maintain. I eat clean 80% of the time and exercise 5-7 times a week. On the last challenge I got down to 145 but moved back up after it was over. What is your advice to get down and stay down? More cardio? 100% eating? Once the weight down reverse dieting? Your advice is much appreciated.
I think diet is where the key lies. Most do challenges or shows and go right back to what they were doing before the challenge and don’t incorporate the things they learned and liked and make it work for their lifestyle. It’s something you have to experiment with little by little and see how you are looking and feeling and go from there.
I know the program has been created, I love stairs, is it possible to do hiit on stairs?
You can (it may not be “true” HIIT if it’s not your all out but…….you have to be pretty comfortable with the stepmill. I have run on the stairs before, it’s tough but would be even tougher if you aren’t comfortable.
Sorry, no it doesn’t make sense. If I am tracking everything in MFP – by having the Shake & rice cakes puts me over for the day. It would also mean if the number are inclusive of the Shake, then on days I do not weight train, my numbers will be off.
The plan is written as such. There are only 2 days/week that you are not having that post workout shake. So those 2 days your macros for that day will not include those of the shake. So your numbers will be lower on those 2 days you are NOT strength training.
Hi! So I just uploaded my photos….so hard to see my body putting on body fat so fast. I’m currently reversing from a contest and just wanted to ask if the meal plan will still be okay? I’m so happy to be joining this challenge so I can start making improvements and hopefully not pack on pounds! I’m 5’1 and have to really work hard to keep fat from coming on quick on my abs and lower body! It’s frustrating and I feel like it’s a constant struggle. I’m excited about learning how to fight this more efficiently. And I’m excited I shared this with a friend and she joined the challenge also! Let’s do this!!
I am not sure any one of us can answer your question since we don’t know all of the details of your prep etc. If the calories aren’t that far from where they would be if you were reversing you should be fine. But again, we don’t know your entire story.
Adding my question onto this – what do you do on days with the post meal workout? Is the daily goals inclusive of the post-meal workout?
The post workout meal in in DAILY TOTAL. These are the ACTUAL macros of the meals if they are eaten as written. If you are doing this, you don’t need to worry about the DAILY GOALS.
Where do we find the recipes? Thans
Keep scrolling down where you see all of the meal plan PDF’s. Make sure you are reading all of the material. You could miss some important info
Weird! That does say 63g mine says 37 g for some reason. I figured it was wrong based on calculations! Thanks
Maybe there was a change made after you printed yours. Just reprint it. 🙂
Thanks Maureen….. I figured that would be the answer, but I thought I’d try.
Nice try lol
, thank you.
this is for meal 2 with the granola