Maureen
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Just Order trying to stay on track with workout just sometimes can’t get the machine or weights so I move on to next series of exercise then go back to the series superset .. some people don’t get supersetd
also if gum doesn’t have equipment I have put in something similar If you change up the order no biggie…..I would try and keep the exercises the same. 🙂
If I can’t take my rest day on day 4 which is the day I’m suppose to eat my high carbs, can I still workout that day while eating my high carbs or do I wait for the actual day I’m going to rest to have my high carbs?
I would try and mimic the schedule the best you can. Really, if you cycle those high carb days giving yourself 2-3 days between you should be fine.
I’m a mother of 3 (13, 7, 3) with a full time career and working on developing my own coaching business on the side. So to say I’m busy is an understatement. The only thing I really do for myself is workout. It’s my me time. I love doing challenges like this as it keeps me motivated and allows me to focus. I’m struggling with an autoimmune disorder, so clean eating and exercise is critical. I’m off to a good start and just really need to stay focused on the eating. I often start to snack in the evening when I’m tired, so any advise on tricks to manage that would be helpful. I’ve been at my weight for over 2 years and can’t seem to get down and stay down. Consistency with the eating is probably the most critical. Good luck to the everyone and I encourage you to do your best. Two of my favorite quotes: fall in love with the process and the results will come and Arnold’s quite: everybody pities the weak, jealousy you have to earn. Have a great day!
Keep that positive attitude up girl. You got this!
Just a general question… is it ok to mix up the exercises(whole superset) if you cant get on ALL the machines you need all at the same time… not the individual exercise but the whole superset in whole .. or does the whole superset need to be done exactly in the series its in?
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Are you talking about the order of them? or different exercises completely?Ok can someone help me please. I started using my fitness app. But I honestly don’t like it because I can’t figure it out. Where do I go if I want to substitute 7oz of tuna for chicken?
7oz of tuna is roughly 175 cals 35.5 grams of protein (chicken of the sea chunk tuna packed in water)
If you did 5oz of chicken (boneless, skinless chicken breast cooked) it would give you: 139 cals 32.9 protein and 1.3g of fat.That’s pretty close. I did that by looking up those items on MFP. It takes some time to get used and just takes some time period. If you take your time trying to figure things out you will learn a lot and be able to gain more nutritional knowledge and start to know what foods you can go to for carbs, fat and protein.
I hope that helps.
I’m am not a small girl, not overweight, but 220 and have been doing more heavy weight lifting for quite a few years. I’ve been trying to lose weight and always keep a clean diet. Eating clean is not an issue. I want to cut my body fat. Am I out of my league with joining this 40 day challenge? So far the food is fine for me but I notice most people are 60 lbs at least less than me.
These women on here have your back….and so do we. Work the program for YOU. You got this….use everyone here as motivation. We are all working towards the best version of ourselves. Fighting a battle within ourselves. We have one thing in common, we want more, a healthier life. You are working hard. Pat yourself on the back and don’t worry about the rest.
If you do a challenge the same time next year you should call it “Pumpkins (shoulders) and Turkey Legs”
Done! 🙂
This is what’s making it confusing. I understand the terms but this is indicating the opposite of “drop” set.
Drop set is the back end of the pyramid lol 🙂
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.
, thank you.