Maureen
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Hello everyone!! Hope you are all feeling awesome so far, I know I am–soreness included. I have a question about the timing of workouts for Phase 2. Depending on my schedule for phase 1, I usually back to back the weight training and the cardio when I can, although some days I split it up. What is recommended for Phase 2. I read through all the info, and I don’t see a recommendation listed. Or is it the same as phase 1–just get it in however you can? Like weight train in the am, cardio in the PM or vice versa. Or can we back to back, and if doing back to back-should we weight train or do cardio first? I’m going to really have to get creative with scheduling in Phase 2 with my workouts. Please help!!!! Thanks.
If you can split the cardio and weights…do that. Save your energy. If that’s not an option, again you should strength train before cardio. Good luck
Pretty much every day I am not extremely hungry, I eat all my meals as listed and I am fine.I am following the women’s meal plan 2. But then every two weeks or so I have a day where I am just starving all day. Like today for example! Last night I did the leg workout, this morning ate breakfast and did a spin class for cardio. This afternoon I did the chest workout. Is it because I have been to the gym 3 times in less than 24 hours? I am guessing I stick to the meal plan when this happens, I’m trying really hard, this is the time when I usually fall of the wagon so to say! But I feel so hungry!
A leg workout is super taxing on the body. Take ALOT of energy. I would definitely look at 3 workouts in 24 hours. Just make sure your meal timing is pretty good when doing those hard workouts (all of them are hard but legs is a special on lol). Just stick to the meal plan as is. Timing is everything sometimes when it comes to the meals and using them the best we can for recovery. Keep working hard.
Hi Naomi,
I felt it in the front of the knee of the front leg and when I bend I lead w the back leg. I’m wondering could it be the width of my stance? I think I had a more narrow stance yesterday. Thank you so much!One thing I would like to add would be to try to really focus on the driving through the heel of the
front leg. If you have more weight in those toes it can put pressure on that knee cap. Focus on driving using the glutes. Just make sure that back leg is back far enough too (little less likely that but everything counts). Hope that helps.I am curious for your Olympia prep I seen you froze the fish and the steak after cooking. The second phase calls for fish and I do like to prep my food and freeze it. But I wasn’t sure how the fish or the steak would tasted after it had been froze, do you reheat it? Or just thaw it then eat it cold? Just trying to look for tips. I will typically freeze my food together turkey rice broccoli all in one bag and it reheats just fine. But not sure about the fish, any tips or suggestions would be greatly appreciated.
I have actually done both with fish. Fish can get “slimy”….but generally when you are reheating, the slime isn’t there. At least that’s what I have found in my experience. I would try it….maybe leave a bit more cooking for when you reheat it, that way it’s not dried out. Hope that helps.
In Grocery List Phace 2, there is 1 bag of whole Natural Almonds (Fats/Nuts/Seeds) , but I can’t find almonds on the the meal plan (women or men). Is that a typo?
I didn’t see that in there either. Unless my eyes are failing me 🙁 Possibly for an exchange.
Nicole told me to post a picture of this after I told her the macros and said she would let me know. I posted it last week on our convo thread and never got a response.
I would just stick to the condiments list that she provided for you. That way you don’t have any question that you followed the plan to a “T”.
I was just looking at Phase two and had a question in regards to the total acceleration workout. Are we supposed to rest in between the rounds or do we go straight from round 1 to round 2 and so on?
Hi there,
you just keep going from round to round. The cardio is the only part that will change once you go through each of the strength training exercises. It’s a tough one. Work hard!Ok or not to use this?
I would stick to whatever condiments Nicole suggested. Do you know all of the ingredients on the label? My thoughts are, if you don’t know what’s in it don’t eat it. Or you can’t pronounce it, don’t eat. I would try and stay as clean as possible.
I follow meal plan nr 3.
I have lost 5.5 lbs allready.
In the first challange I have lost 32.2 lbs in those 30 days. I have got the feeling my macro’s are way too low (again)
My current weight is 181 lbs with a length of 5’97.I train heavy and every rep/set/minute.
What is the teams opinion?
Everyone is different….you have to think that 100 people may be following the same plan you are, but you have 100 different metabolisms and body types. This gives you a ton of insight into your body and where you are with things. You may be someone who could afford to jump to the next meal plan, but i wouldn’t recommend that for everyone. I would just see what happens with this particular program and don’t jump ship yet. When the plan is over, that would be a great time to experiment with the macros we gave you and you can add calories and find your sweet spot.
So i’m a little confused on the exchange amounts…so i’m on plan 3. If i want to exchange sweet potato for brown rice is it the 5oz or do I need to figure out the carb breakdown for the rice and go from there? Brown rice on that list is .5 cup but my plan calls for 1 cup…Same with vegetables. It says they’re one cup servings but you ask for 2 cups of spinach on the plan…
Hi Jennifer,
Yes, when you make exchanges you will need to reconfigure the macro totals. You will need to plug the amounts into my fitness pal to make sure you chose the correct amount of the exchange. Same thing with any other food on the list. It takes effort….but once you get it, you won’t forget it!Does it matter which leg extension machine we use? I don’t want to sound silly but there is a machine at my gym called the Roc IT by Hoist. It moves with you as you do your leg extension. Is this good or is the “stationary” leg extension machine better?
Probably not a big deal. If they are both leg extensions, they are both designed to work the quadriceps. One design is just different than another.
I love my caffeine but took a break from drinking it. I haven’t had any since October 27th.. but who’s counting. lol I miss it and was wondering the pros/cons for drinking caffeine beverages- more specifically coffee or unsweetened ice tea.
the jury is still out on how much caffeinated beverages effect your hydration status. Some sources say,Tea, coffee, soft drinks contain water, but the diuretics contained in these caffeinated beverages flush water out of your body. In my humble opinion: There is no replacement for water.
Caffeine can be good for workouts etc…but you will build a tolerance of sorts and need more for the same initial desired effect. I think you are a smart one to not have them in your plan. Much better that way 🙂If I want to swap out sweet potatoes for brown rice one day, do I just do an exact swap by grams?
For example, one of my meals says to have 200 grams of brown rice. Is it not cheating to cook sweet potatoes and then eat exactly 200 grams or is there a conversion factor I need to be worried about because 200 grams of brown rice isn’t the same as 200 grams of sweet potato?
The answer to this above question should hopefully help me with the same questions I have for veggies… swapping the green beans for zucchini… etc…
Thanks!
You would need to figure out how many carbs of the ezekiel would equal how much of the sweet potato in order to do a good swap. That’s where MFP comes into play. You can experiment and see how much gets you close to the final macro number for the day. Does that help?
I am not sure if this would help but it’s worth a try. I am sensitive to dairy so before I
at my greek yogurt I take the lactaid dairy fast digestion enzymes. It’s helps me digest and handle dairy intake without bloating or sensitivity issues. They sell it in any pharmacy section, definitely worth a try.The Lactaid would help you to digest it. If it only bothers you if you eat it everyday, I would use the exchange list to sub another item in so that you can have it a few times /week.
Can you recommend a brand for the EFAs for the 3:1 ratio ..I prefer capsules over liquid
Thanks
JenI would either go to your local vitamin store and give them the parameters Nicole outlined for what to look for and let them pick out an appropriate one for you.
Hi everyone,
Is anyone having issues with waking up in the middle of the night every night to pee because of the increase in water intake?!
Does anyone have suggestions?
Thanks!
Just keep drinking lol. Welcome to my world…bumping into walls and tripping over stuff in the middle of the night. #lifeofagymrat
I have a feeling this question MIGHT be rhetorical (my apologies if so)
Is tabata treadmill/rowing/elliptical etc training acceptable for Phase 1 cardio? As long as I stretch the cardio to 30mins?
I don’t see a problem with this…if your heart rate is getting elevated and you are doing it for the same duration.
what would be a good suggestion for swapping out the “pancake” meal 5 ? please and thank you
You would need to swap out a protein/ protein and some fat/carb
You can use the exchange list to get the right amounts of each. Just test it out on my fitness pal to make sure the macros are SUPER close. You are swapping an entire meal…that’s where it can get tricky.so i just have a ? i followed completely first week no issues …ideally would it be best to just follow this exact meal plan without swaps if you are ok with eating same thing?? or would be best to swap some at some point wasn’t sure if better to switch vegetables and etc? thank you loving the program!!
If you are good with the plan, don’t fix what’s not broken. You are on track and sometimes that’s hard to come by. I would ride it out until you REALLY want to change something. Nice work!
I checked again and the measurements are correct.
This has been a question by others. A few things: different brands may yield different macros even though they are the same foods (roughly). Another BIG thing, is that there are alot of foods On MFP that have been added wrong by others but are now in the fitness pal database. Very important to look at the macros of what you are adding to make sure they are the same as what you are looking for. hope that helps.
Hello! Would venison be an appropriate swap for a lean protein since it’s a pretty lean meat? Thanks!
I don’t believe it’s on the list……However, if the macros line up with another lean protein, I don’t see the harm. It may throw other things off so you will need to make sure at the end of the day
Hey there! Looking for a recommendation for an alternate exercise for the machine preacher curl. I clicked on the link for the video, which I know shows alternatives, but the link isn’t working. The machine curl is just a weird motion for me.
Is it best to just do preacher curls with a dumbbell or barbell? Or spider curls?
Thanks!
You can use an incline bench. Where your body would be your arm will go stand behind the bench and put your arm over top and use a DB for it. It becomes a single arm exercise but it’s very effective.
Hello! Do I take the BCAA’s on rest days too? I have never used BCAA’s before so I just want to be sure on what to do. My instinct says to but thought I would check with the pro’s. Thanks much ladies.
You can. Most importantly, during training on those days is key.
Hi Nicole,
Just to further clarify, without the post-workout shake, our macros will also be less than what is listed on the meal plan, correct? Roughly 200 cal, 32g carbs, 2g fat, and 32g protein less on those non-workout days?
You will not have the post workout shake on non training days. So those macros won’t be there.
I could probably use more water. I feel like I am stuffing myself with food, struggling to get it all in honestly. I woke up not hungry at all.
I could have had more sleep last night.
Definitely more chest work than I have done in awhile.
Just think….it’s all new. Your body is probably saying “what the hell”…to be honest. Just take it one day at a time. Stretch, foam roll…..do the best you can. If you feel sick…listen to your body. These workouts are intense. Make sure you are using the rest periods. Don’t rush. If it’s not going away and it gets worrisome, by all means go see your doctor. Hope that helps.
