Maureen
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Ha! Thank you!!!!
Anytime! keep up the hard work 🙂
Hello
Should we still do a 40min cardio session on the same day as the Upper body cardio acceleration workout?
Thank you!
~RebeccaI personally would do my cardio on the next day. Let the cardio acceleration workout speak for itself 🙂 Good Luck!
Hey, my question this morning is similar. I work at my gym also and I only ended up with 45 minutes for the leg workout before I had to teach my 5 30 AM class. By the time I was done with classes and clients it was 3 hours later but I went ahead and finished the last two supersets I had left. Is that even beneficial since they were so spread apart? Also should I be increasing weight each set with this plan? And I need to be doing the same amount of reps each time? If I can’t get in all reps with the same heavy weight on the last set or two should I just go lighter and finish the rep amount? Last question, if I know my time is crunched is it okay to do some of the arm/leg exercises both limbs at a time? Like single leg leg press, can I do that with both legs at the same time? Sorry for all these questions I just want to learn the best ways possible. Thank you!!!
Hi there,
Questions are ok 🙂
Look, you are doing what you can. Just finish the sets when you can. Obviously, ideal is to do it all at once. The rule with rep range is that you are choosing a weight that you can reach a challenging point where you feel like you can’t do another (without compromising your form) but sticking within that rep range…if you are over or under you need to increase or decrease. As far as getting close to the reps in the last set…get in as many as you can then drop it and finish or match the reps you just did..you will be gassed.
Single leg press for example is to make sure both legs are being challenged and worked equally. WHen using machines that both arms or legs are moving..the stronger side will eventually take over. So do movements like this are really good in trying to make both sides as equal as you can. Hope that helps.Got me a pair of cups. Halleluja.
I allready tought I was eating to less or too much.
Lost 4.6 lbs haha. New preps tonight.
Thanks maureen.You’re welcome!
Hi there,
I understand that hunger will come and go but I’m noticing that more often then not I’m not hungry when its meal time.. Last night I forced myself to eat meal #4 then felt not great afterwards i.e. bloating….. Should I be concerned if I;m not consistently hungry when its meal time? Should I reduce any of the servings?
Thank you.
JennThat is definitely something to get used to. Especially if the calories you are trying to consume now are a big jump for you. I would just cut some of the meals down a bit until you feel like you can bring them to where they are recommended. Make sure you are spacing them out every 2-3 hours. For you, 3 might be a better bet for you. It takes time. When I changed my nutrition,It took me about 2 weeks to get to the point that the meals weren’t coming fast enough. Just be patient.
Hello!
I had a great start to week one but was unable to finish the last workout of the week due to an inflamed tendon on my left tricep. It’s doing fine so far but I am concerned with returning to the upper body workouts and injuring it any further. Is it alright to shift the weekly workout schedule and do leg day as a substitute? Also, is there anything I can do to speed to the recovery besides icing and ibuprofen?
You can always see a chiropractor…they may be able to give you some relief. But the body needs time to recover. You can’t rush that.My last question concerns cardio and macro amounts. I carry a little bit of weight on my midsection that is almost gone and can easily build muscle on my legs and glutes; plus, I am rather short in stature at 5’3″. I am also not sure if prior to beginnning I was eating too many carbs or if I am an endomorph. What is the best way to shred existing fat and continue to build muscle? My macros as of right now are around 111.7g of carbs, 113.5g of protein, and 38.6g of fat all on day with no post-workout meal. How should my macros measure up if I am doing intense workouts and harder runs and intervals?
Thank you for all the help!
You can always see a chiropractor…they may be able to give you some relief. But the body needs time to recover. You can’t rush that.
Your macros for this program are as listed in the program. I would leave them as is….Make sure you are dong the plan exactly as written to make sure you are following it. Post program would be when you should take stock on how these macros did for you and what to do to move forward. This is a great jumping off point…regardless where you are anyone else has started. It’s great to just reset and then you can start fresh from there. Good lucK!Leg workout was awesome! I will need to return tonight for cardio as I ran out of time and my legs were already shaky. ????
You and i both lol 😉 Keep working hard.
I just watched the video from Nicole this morning. Thank you for the video. As someone who does not track food and is as new as someone can be to this, I have to say, without sounding stupid, that the meal planning portion has been hard to do for me. I may have skipped a meal a couple of days, but I am sticking to the listings and weighing everything as exact as I can. Although, I am not happy with how week 1 (meal planning) went, I can tell you this is that I really tried. So I am hoping that this week goes better for me. Also, can pork be incorporated at all?
If it’s new for you…allow yourself to get used to it. It can be super overwhelming. You are doing great. The entire program is a shock to your lifestyle. If it’s not on the exchange list then it’s not recommended. Post program you can figure that in there in order to meet those carb, prot, fat numbers. Keep working…if it was easy, everyone would be doing it. 🙂
I’m from holland. I saw a picture of cups.. jeezz . Need to find me one of these things. Don’t know if we have them over here.
At least.. if it’s what all of you are using! Maybe a link to be sure what to find myselfI make pancakes .. I put the oats; almond milk and eggs in a bowl. And then I bake them. Going to buy pam spray tomorrow.
See if this helps you 😛
http://www.europeancuisines.com/General-Recipe-Ingredient-Conversion-Tables-And-GuideYou are doing great girl. Once you get those amounts down you will be fine. Just take your time and prepare and measure. Hope that guide above helps.
Whey proteine isolate:
in the supplement list it says ” 3 times a day ”
I use meal plan 3. This plan only includes 2 shakes.– Do I only drink the shakes that are in the meal plan?
– Or do I add 3 shakes a day, as written in the supplements list.
– Or do I add one shake . . to get to a total amount of 3The only shakes you have are for meal 2 and post strength training. No strength training….no post workout shake. You got this.
Hey Everyone!
One week down! I’m down 1.8 pounds and clothes are fitting better! I saw the leg work out for Monday and tomorrow def. has to be a rest day! Wishing everyone a great weekend!\
Nice work! Keep working hard. The workouts are a challenge, that’s for sure. You sharing your progress is motivating to others to just keep going. 🙂Hi there. After week 1 I am sore and I think thats a good thing. Ive been doing my own routine for so long I was never sore. Even though I kept increasing the weight. I guess mixing it up with all these new exercises has my body guessing. I love the workouts- its just funny that Im always running around the gym from exercise to exercise. Im used to staying in one spot to do all my arm and shoulder stufff with the free weights- but with these new splits- its a few tricep things then a few chest, then back to tris and shoulders.. Def getting familiar with new ways to lift and new ways to work the muscles.
Starting week 2 today because I want leg day done WAY BEFORE phat camp on Friday!!! Seee you there. Have a safe flight!!Jenny
See you Friday!!! I will be there too 🙂
Wow! Talk about a moment of shock. I hope all is good and it continues as such going forward. NOW WEAR THAT HEART MONITOR 🙂
My legs were sore for 4 days????!
*gulp*….I am sure you aren’t the only one lol
Good Evening!
I see that Monday’s workout is a big leg workout. Would it be ok to do my cardio tomorrow on Sunday? Time is limited in the am and I want to make sure I get the weights in.I would make the plan work for your schedule. I have to travel on Friday-monday….So I will be trying to get it all done by Thursday. Make it work. Everyone is working against different constraints. Hope that helps
And with/in what does everybody bake their eggs and chicken etc?
I also would like to get an answer on my previous post
I personally cook my eggs in a pan on the stovetop…and my chicken on the grill. 🙂
And with/in what does everybody bake their eggs and chicken etc?
I also would like to get an answer on my previous post
Thanks naomi.
I’m still insecure about my amounts. I’m so sorry.
Rice: i put coocked rice in a cup that says 125 ml. When i weight it.. it is 60 grams. So I eat approximately 60 grams a day.
Vegetables: must also be measured in a cup. But Broccoli offcourse has a weird shape. So what would be a good weight for the vegetables.
I’m a gymnastics teacher. So my job allready includes a lot of sports and moving around with kids the whole day. Would you agree on adding a shake before my work-out?
Thank you
cheers WendyHi Wendy, I am kind of confused by your question. If you have a measuring cup and it says “1 cup”…then you use that to measure. I would only weigh your proteins (chicken, fish etc). You might be complicating it just a bit. Let me know if you have measuring cups that will simplify your life.
I would not add anymore food then what is recommended in the original plan. Hope that helps.Is it okay to blend meal 1 instead of cooking it? I have done this for three days this week and I just want to make sure that is okay?
Sure…I think some have made pancakes out of meal one as well 🙂
Hi, I’m on Meal 2, what can I exchange for green beans, sweet potatoes, and broccoli?
Thank you
HI there,
Look on the exchange list for carbohydrates. All that you have listed are carbs…so have at it. Pick what you would like?Where and when does carrots come in? I’m on plan 2 , how much and can I eat raw?
Thank you
Hi there,
They currently aren’t on the plan. If you would like to exchange them in for a carbohydrate, feel free to do so. You will find them on the exchange list. 🙂My gym doesn’t have adductor or abductor machine. What are good alternates?
Try lateral band walks as an alternative to outer thigh.
Inner thigh you can lay on your side, cross the top leg over your bottom leg. Now you can lift the inner. If you are gym has ankle weights that will help too.My gym doesn’t have a butt blaster machine. What’s an alternative?
You can take a resistance band and put the handle on your foot and hold the rest of the band and mimic the same motion.
Sorry I need a couple more suggestions please. My gym also does not have a hyperextension machine or hack squat. What are some good alternatives for those exercises?
HI there!
When in doubt google. 🙂 I found this one on bodybuilding.com http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squatYou can do hyperextensions off of a stability ball as well. You can anchor your feet against the wall and position the ball underneath you. Try it out.
Good lUck!This is only day six and I am so excited. I am down 4 pounds and 1 percent in body fat. This is major for me. I am 55 and am extremely active but Menopause has made it very hard to see the results that I was used to be able to accomplish without a problem. I understand that this could be water weight but to see the body fat percentage go down is exciting. I am just getting done with my triathlon season, so getting back into lifting and changing my eating habits (eating more protein and not as many carbs) feels wonderful. When you see changes, it really gets you going and makes you work even harder. I was wondering at one time, what was the matter with me, as far as not being able to drop weight. So happy I entered this challenge
That’s awesome! Keep up the hard training 🙂
