Maureen
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It wouldn’t hurt to take the BCAA’s while doing your fasted cardio.
If we drop enough weight that it’s actually in a different meal plan, should we switch? Or stay in the one that our height fits? Just wanted to make sure that we didn’t need to drop our calories.
Thanks!If you are getting your desired results in a higher meal plan, then that plan works for you. It’s all about what you are looking to achieve for your goals.
I had to stop the challenge after 5 weeks due to my finger injury.
I feel I’m ready to start training again. Can i restart Phase 1 again, or is not too long for this Phase to follow. Or should I follow different low rep Nicole workout’s (from website) for every body part for 4 weeks, and then Phase 2?If you have to start it all over for your injury and want to just do it for you, I would start from the beginning and give it a solid go. Just make sure you have all of the training plans for both phases, that way when the challenge is over you can finish your own challenge.
Just wondering if we should start cutting the carbs? In competition, I eat a way lower carb diet at the end.
The second phase is a cut. We aren’t cutting for a competition. I would have been taking photos, measurements etc. The scale can be your biggest enemy. Weight doesn’t always mean progress. Just keep up with the plan. Don’t miss a meal and give these workouts all you have.
I have been feeling tingling on my fingertips and arms, a rapid heartbeat, nervousness, and extremely thirsty. Seems like my sugar levels are low, due to the low carbs. I am on Meal Plan 1, for Phase 2. Carbs intake is between 120-130 g. Do you have any recommendations?
Some of your symptoms could be hypoglycemia. I would go to your doctor and get some things tested. I have gone low carb and haven’t had symptoms that extreme…more tired and cranky and low energy. Please consult with your doctor. let us know what he/she says.
Shortly after signing up for the challenge I was diagnosed with hyperthyroid. I have lost a lot of strength over the last few months (deadlifts went from 200 to 75#) although discouraged I keep focused on my training. I am making gains (lifting a little heavier) but worried about muscle loss I may have encountered. My weight is dropping but I don’t want it to be muscle I’m losing. Your input on this would be greatly appreciated!!! And I love the meal plan and workouts!
My guess is that you are taking the direction of your doctor upon getting this diagnosis. Just make sure above all else, you are following his/her advice. I am happy to hear that your strength has been good recently. I am not sure how you were training before the challenge….maybe this is pretty different than what you are used to or it has something to do with what’s going on with your body. Just do the best you can and be smart about it. Celebrate all the positives….Working any program will have ups and downs. But is sounds as if you are on the upswing.
Does anybody else actually notice a decrease in strength? This week I’ve notice I have to go down in my weights and I’m exhausted. I could sleep all day and I’m getting enough rest at night. I just feel drained.
You are working hard. More cardio, decrease in calories. A “cut” tends to feel this way. Take it one workout at a time and make sure you are getting your rest, water and glutamine. Keep at it!
Today is my leg day and just got told by my orthopedic surgeon no more jump squats or jumping lunges. I don’t have much cartilage left in my knee and have a lot of arthritis. Any suggestions for alternative exercise for these two things before I head to the gym this afternoon ?
Is it the plyometric movement that’s the problem? Or the exercise itself?
Hello!
Legs/Calves day is a scary day!!
I have an injury that is still in rehab and the stretch of the posterior chain in all these exercises has put a lot of stress on the nerves that were injured along my posterior chain. I want to continue. I’m hoping there are some alternative exercises that can give me the same (or similar) benefits without constantly hinging in that direction.
This is a little tough to explain so I hope my added visual and explanation will help.The movement I drew in the green obviously has great effects on the area I circled in yellow. Unfortunately for me the area in yellow is also where I have some nerve hypertension. As part of my rehab/PT I must do a lot of press-ups hinging right at the lower back/hips. Are there exercises I can exchange that utilize the opposite direction?
Like glute bridges, fire hydrants, clamshells, hip thrusts, glute kickbacks, etc.?Thanks for any and all help!!
If you are in PT for the injury I would do exactly what they have instructed you to do. Because I am not working one on one with you, I am hesitant to give specific exercises without knowing everything that’s involved. If you are still seeing PT’s…I would take the program to them and have them instruct you further because they know much more about what you are up against. Sorry i couldn’t be of more help.
A question about the coconut oil in meal 2. How do you guys use it? Do you bake your fish in it or just put it on the zucchini? Or something else? I would like your ideas!
I personally would mix it with the rice 🙂
On the calendar on Thursday it says we are supposed to do abs but I don’t see any ab exercises on the PDF or in the video links for that day.
Which workout are you referring to? Please tell me what body part day. Thanks.
Hi!
I am going on Vacation on the 18th and won’t be back until the 28th. I have followed the challenge 100%. I am not sure what to do….Whether to stay on building another week and take off the week I am on vacation and maintain calories or… Do phase 2 for a week and take a off week for vacation while “maintain” calories? I just don’t want to screw up my matabolism when I can do the 4 or more weeks of cutting/ leaning out phase 2 when I come back from vacation. Also, I want to enjoy all the hiking and wonderful things to do on vacay without trying to maintain the phase 2 schedule..Don’t think the hubby will be happy if I have to work out 2x a day on vacay.Any advice?? I would love to hear back soon, please.Thank you!!!
Shannon
Hi there,
I would just do the best you can to be on this next phase. If your workouts are going to suffer…It really won’t matter whether you are in phase 1 or 2 you won’t be following either 100%. So I would do the best you can in Phase 2 and make good choices while on vacation.Hello Nicole and team –
I am vegetarian and I would like to swap egg whites for the lean proteins. I want to make sure that is going to work considering I don’t see eggs/egg whites on the swap list.
Phase 2…planning weekend
Thank you!
VickyHi there,
Just make sure the macros match up and you will be ok 🙂Hi ladies- everyone’s body responds differently, and everyone has different heart rate ranges based on your exercise endurance and heart rate capacity. This is just a ball park range you want to aim for. My HR jumps up very quickly and slows down very quickly so it is difficult for me to keep it slightly lower, especially when doing HIIT. If your HR ends up in the 160-170 range and that is a normal high intensity HR for you, that is OK — as long as yu can maintain that intensity for the full length of the cardio session. Just make sure t doesn’t go too high or else you won’t be able to maintain that level for the time period indicated. You want to have a good intensity, but not so intense that you have to stop. Does this make sense?
Naomi,
The cardio examples show interval workouts. Can you clarify if a steady state run is ok in this phase? I’m confused since the suggestions are intervals but there’s chatter about keeping a sustainable intensity level.Phase 2 specifically states:
This phase calls for more interval-based workouts. Your heart rate (HR) range should be between 140-150 beats per minute (bpm) for these workouts
So intervals it is!! 🙂I don’t see venison as an exchange option. Could that be used as a higher fat protein. It is pure venison (no additives). Also, wondering if I could use Swai as a lean protein. I am just looking for alternatives to lesson the expense of our grocery bill since we have the venison and swai is typically cheaper than the listed fish.
Thanks!!!
JavonaIf you can make the macros fit I wouldn’t see a problem with it. Obviously the exchange list can’t be too big because when you give people an inch they take a mile and the macros can be WAY off before you know it. If you are skilled enough to make those exchanges and have the macros match pretty close then go for it. If you aren’t that confident in those skills, then I would stick as close to the plan as you can.
Is there much of a difference between zucchini and spaghetti squash? We have a ton of the squash from our garden and would love to substitute.
Spaghetti squash has more carbs less protein than does Zucchini noodles. Not a HUGE difference but enough to make the macros change. 🙂
My issue with MFP is it makes you put in your specific goals and gives you the tools to strive for (unless I’m missing a way to do it by just putting in your own macros totals) I gave up on it because that part of it aggravated me. The macros on the diet plans won’t do the same thing for everyone either so I had no idea what to put in for my fitness goals. I’m trying to put on muscle weight so this diet may work for that/might not (so far I haven’t gained anything but look totally dfferent) LOL but for someone who generally didn’t exercise as much and/or ate more calories than our diet plans call for this should have them lose weight. I just totally gave up on MFP and TRIED to follow Nicole’s plan
For you to put in specifics for MFP you need to go into setting section and choose the goals part.
On the main page click on “more” at the bottom. Then click on “goals” (it has a bullseye next to it) Then click on “calorie and Macronutrient goals”. This is where you can be more specific by inputting the goals of Nicole’s plan in there. You will need to upgrade in order to input grams, or else it will make you just put in %’s…and this will not be as accurate. You can put in whatever goals you want when prompted by MFP. But you can ALWAYS override what macros they suggest for you by going into this goal section. Let me know if you don’t see this on MFPIs there an “idiots guide to macros” someplace? I don’t understand how 170 grams protein/140 grams carbs/40 grams fat = 30/40/30. So that’s my first problem. On Phase 1 I didn’t worry about it because I followed the plan exactly and didn’t make substitutions. But for Phase 2 I need to make some subs. Has anyone put the plan for Phase 2 in MFP and gotten the totals correct? If so, PLEASE, PLEASE take a screen grab so I can cheat off of it. Mine is so off and I’m getting really frustrated. Would just love to see what it’s supposed to look like and then I can take it from there and make my subs. I’m on plan 2, but would take plan 1 if someone has. And again, if Nicole has a video or post that explains macros, please let me know – what I found in search was about weighing food and I’ve got that under control. Thank you!!
Hi there.
First of all. THe first numbers you listed are grams of each macro. The second list of numbers (30/40/30) Those numbers are the %’s of the macros. I would upgrade MFP so that you can put the goals for your macros in grams. Those numbers are easier to work with when it comes to meeting your goals specifically. What I am saying is: Just pay attention the the grams of each of the macronutrients when looking to meet the goals of the nutrition. Also, remember that when inputting the food into MFP….there are “made up” foods in there. People will input their own numbers into foods. So you need to have a general idea of what the make up a food when it comes to macro nutrients. Sometimes they have a Green check mark next to foods that are “certified” as being accurate. Hope that helps.If we lift first and then do cardio after either immediately or later in the day, then how are we doing fasted cardio?
In the instructions it says you don’t have to do fasted cardio (first thing of the day on an empty stomach)….but you can if time permits.
“You can perform fasted cardio in this phase, but don’t feel like you have to if it doesn’t fit your schedule”-Phase 2 cardio
Looking ahead to next week, I’m concerned about how to prepare the mahi mahi and the top sirloin. Do I just cook it in a pan with some cooking spray? Or do I bake it? What’s the best and most efficient way to do this in mass quantities?
Thanks!
Hi,
An indoor grill pan can work wonders. It tastes good and you can get a bunch done at once. Don’t ask how to prepare as I am a terrible cook. But I can master the grill. Good luckQuick question ideally if i can split it up i am doing cardio in the am and lift in the pm. If that doesn’t work somedays and i have to do both am i still lifting first then cardio for phase 2 or does this change thanks !
I would still lift first and do cardio after. 🙂
I think I have the flu. Rested over the weekend but still not 100%. Taught a cardio class this morning and thought I was gonna die (normally easy); it totally wiped me out.
I did one set of weights and had no strength.
What do you recommend? I’m so bummed cause this is the last week to lift heavy. I want to build as much muscle as I can.
Listen to your body. You can lower the intensity….and see how you feel. Sometimes intense training can be a slippery slope when you are trying to recover from being sick. You can make it more difficult to recover from the illness and your training is not where it should be either. Your health comes first.
Hi, I had a question, too. I have the Interval Timer app, and I was setting it (just as Nicole shows us in her sample Cardio Acceleration video). She says she sets it for 35 sec, to allow her to get to the next exercise, but doesn’t that mean that the buzzer (or bell) goes off at 35 sec, rather than 30? In other words, how do you get the buzzer (or bell) to sound at 30 sec, giving you 5 seconds to switch? Am I just being dense here? LOL.
She sets it that way so that you are using the rest time and the work timer both as work. Does that make sense? Then the buzzer goes off…just get set for the next exercise and starting doing it…probably will take you 5 seconds to pick up the weights and get set. Trust me……the 5 seconds will feel like 1 second lol. you are dense, this is new to you and believe me…..it’s a great workout.
Hi,
The past 3 weeks the nutrition plan has been more than enough – feeling great and full following it to a tee….however since this past Friday, I have been extremely hungry, I had to eat another meal – got a salad at sweet greens with chicken and egg and avocado! Not sure whats going on as my water intake is still a gallon a day. Maybe my metabolism is moving faster? Any advice on how to remove this hunger without adding anymore food? or is it ok to eat a little more?
Thank you,
Lisa
The food is doing you good. Sounds like your metabolism is increasing….maybe all along your weren’t eating enough. See how this whole program treats you and you can make some calorie changes when the challenge is over. Sounds like a good thing to me.
Looking ahead – I don’t eat fish or red meat. Just can’t. I can substitute turkey or chicken for the mahi mahi so I’m ok there, but what about the sirloin? There is no higher fat protein that I can eat. Any suggestions?
You can eat a lean protein and look at how much fat the sirloin has and find a suitable fat source to make up for that. Use MFP that way you can make sure you are hitting your macro goals.
