Maureen
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Do what you can with where you are. We understand that some people have issues that prevent them from doing some exercises. You just need to trust your own judgement and push yourself in a safe way.
This is a great question! I also have lower back issues, and they especially flare up after a solid leg day (squats and deadlifts seem to aggravate it)! Maybe the belt will help?
Nicole has had some low back issues…so she wears that for the extra support. Alot of people will wear them when they are lifting for heavy squats or big lifts like that. I would say that most people don’t have to more most of the exercises but can be a helper if you have low back issues.
I might have to kill my cousin for recruiting me for this. This is certainly not for anyone who has never been on any sort of diet or meal plan. I just got back from the store (cha ching!) for my 4 days. I am unable to make all this food today because I have kids and need to work. I was able to do the first 2 meals. Can I just skip 2 meals for today? I will try to cook more later, but my day is starting. Any tips for a brand newbie could be great.
You can always grill in bulk, bake in bulk etc. You can swap out the recipes for more plain food or just steam vegetables etc just to make it easier for you. This particular meal plan adds some variety which also adds more work. If you are new to it, it’s overwhelming but you start to figure out your groove. Best things to have are: rice cookers, slow cookers, grills, lot’s of tupperware.
can you switch the order of the meals? I was wanting to switch meals 3 and 4….since both meals 4 and 5 have 200g of veggies..or is that not advisable ?
Sure, I don’t see a problem with that.
Do you weigh chicken, ground beef, fish, and meat before or after you cook it?
I always weigh after I cook it.
As it turns out, I don’t like balsamic vinegar! Big bummer for me, because I have the week’s chicken recipe prepped. Can I eat chicken with salt and pepper next week, or is there something magical about balsamic vinegar?
Thanks and apologies for the Day 1 whine!Salt and pepper is fine as well.
Do we measure the brown rice uncooked or cooked? When I meal prepped I measured it uncooked but after today I feel like it’s way too much and maybe the grams are the amount post cooking.
Weigh it cooked.
I do fasted cardio in morning with meal 1 around 6am. Then I get to gym for weights around 8:30 and done by 9:30…considering the timing and all the other meals to go…should I have meal 2 right before I hit the weights?…worried about lifting on a full stomach
I would test it out. The meals aren’t super heavy so I think if you had to eat close to that workout….you would be fine. I think it’s right on the edge of needing to eat again….and maybe you can wait. The important thing is that you have the energy for the training….that’s where you might want to eat beforehand.
I would probably make sure you are getting in all of the training. Do the best you can with what you have.
What does AMRAP mean?
As Many Reps As Possible.
Hi there, I fall into the Meal plan 3 for women and after looking at the total calories and macros listed I will be eating more calories and more carbs than I have been. I am concerned that I won’t have an effective calorie deficit. Any advice for me?
Thank you in advance,
KimYou won’t know what works until you try it. Go according to your height and give it a shot.
Only question here is when weighing out my 6oz of sweet potato.. is that 6oz with the skin of 6oz without?
Thank you
I don’t eat the skin…..but alot of times they are too messy to weight without. So I would just weight with the skin on.
Hi,
I have googled this before, and cannot really get a clear understanding.
Currently I am taking Glutamine (Kaged Muscle), a lot of information out there says that Glutamine and L-Glutamine are basically the same thing. But that “technically” they are not? and that although some supplements say only Glutamine, they are in reality all L-Glutamine.
I hope someone can help me with my confusion on this, should I be looking for labels saying specifically L-Glutamine, to be sure I am getting the proper quality in the supplement?
thank you
Technically they are different….but they are so similar. They are like mirror images of each other. (like your left hand and your right hand) Some packaging will put the “L” in front of it and some won’t. I am confident that what you are taking is in fact 100% l-glutamine.
Following
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.
