Maureen
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Does that fat in fish oil count toward the daily intake of fat grams? I have never logged my supplements, but I see that others are so I wasn’t sure.
Just take as prescribed but there is not need to log it. 🙂
In regards to results, do y’all have an opinion about how often to weigh ourselves? Some say once a week to check progress, some say daily to keep you focused and on goal. Thoughts?
Emmett
Once per week is fine. Your weight may fluctuate day to day for a variety of reasons. So if you weigh more often you may get discouraged if it bounces up and down.
Moe, thanks for doing this with us!
My pleasure…or pain…not sure which! I am loving it too. 🙂
@danielle I did 20 minutes HIIT and then 20 minutes steady. Should I be doing more cardio?
Nope looks good. 40 min is pretty much the cap on the cardio. Nice work!
11 lbs of grass fed cow isolate whey protein with stevia ????. I’m full equipped peeps!!! ????????#NWC30
That’s enough for everyone doing the challenge 🙂
Are you clicking on the workout (it says it will enlarge the print) Then you should be able to print from there.
Hope that helps.Hello,
Is there anyone on the training team that has lifted while pregnant? I have less of a specific question but rather looking to see if there is anyone who can offer reflections of their experiences, challenges they overcame, tips to ensure safety etc.
I have a range of athletic experiences with my pregnancies. With my first I pretty much exclusively ran, maintaining a distance of 8 miles daily until 37 weeks, then tapered down distance and pace until the end.
With my second I maintained a balance between running and weight training for the first 5-6 months until pain in the nether regions became too intense post run. I then mostly weight trained and completed a long run once/twice a week.
For this pregnancy I am in the best shape going in, and have been focusing on challenging myself with running and weights since the PHAT camp in May. However, I have only used dumbbells and free wights until this challenge- not bars or machines.
It has been so helpful with my previous pregnancies to talk with other mothers to normalize an understand various sensations while running, but finding those with experience of lifting is quite rare.
Please know my provider is well aware of my history and goals to maintain a fit lifestyle throughout my pregnancy, and that I know that no one can tell me what is safe/not safe to do. I very much listen to my body and make necessary adjustments; but I also want to make sure I am challenging myself to the best of my ability.
(Here’s a pic at 36 weeks/second pregnancy post 10k finished at 1:18)
Thank you!
I have trained people while pregnant. The important thing is that they are doing the activities they were doing before they were pregnant. Watch your heart rate. I am sure your doc gave you a heart rate to stick to. As well as at certain weeks….there are certain positions you should stay away from. GOod LUck
My gym doesn’t have a lying leg curl machine. Since seated leg curls are already part of the leg program, what can I substitute? The other options I’m coming up with (stiff leg deadlift, etc) are all already part of the program!
You can try lying on a bench and hold a DB with your feet and curl it. OR…you can do some stability ball leg curls lying on your back. Do you have a standing curl machine? Try that as well. Hope that helps.
Hi Nicole and Team!
Could you please advise as to how much water I should bed consuming? I am following the women’s meal plan #2.
Also, is it permissible to add zero carb zero calorie water flavourings like those by Dasani and Crystal Light?
Thank you!
MelissaHi Melissa,
I would strive for atleast half your body weight(minimum) in ounces…you may find you need more as you kick up that exercise.
It’s not necessarily a bad thing to add those to your water. Just watch so that you are not overdoing the artificial sweeteners. Good luck!Is it ok to eat chicken for all meals? one of the meals calls for Salmon and per the the replacement food list there is nothing I like. It is just easier for me just to eat chicken plus not a fan of fish and I never eat red meat. Please advise.
Hi,
You can but there are important fat sources that go along with the salmon. I would make sure you take that fish oil supplement. But also add a fat source to that meal in order to meet your fat requirements for the day. Good LUck!I finished my training after 8 pm should I still eat at that time the banana too?
I would have the entire post workout shake. Your body needs those macros. The important thing is to try and hit those macros everyday.
It’s my understanding that on days that we are not weight training we should not have a post workout meal. How many calories should we be taking in on those days and what would be the breakdown of the macros?
Yes. If you don’t strength train omit the post workout shake. Roughly 200 cals: 22g protein, 1.8g fat and 23 carbs…depends on your brand of protein too. You can take that off the total on the nutrition page. (just according to the brand i use, check your own) Thanks!
If you can only can do a few pullups unassisted, should we add a band and continue AMRAP or only do what you can unassisted?
A band would be great to help you get those extra ones in. I love using the band instead of an assist machine because it allows you to have more realistic pull up form. The assist machine isn’t as natural. Good luck!
Gym I use doesn’t have this machine so could I do it clover style
with dumbbellsYou can use DB’s. Make due with what you have available to you. 🙂
I strained my knee doing crazy 8’s yesterday. Tried doing light cardio this morning and it’s a no go. My knee is in pain when I walk especially stairs so I will probably not do the legs tonight. So I’m a little frustrated not sure what to do. Also this is my first time ever hurting anything so not sure what recovery time looks like. Any suggestions would be greatly appreciated.
First thing I would do is ice it for 20 min tonight wait an hour and do it again. See how it feels tomorrow. After a couple of days you can do a warm whirlpool with it or hot pack the same as you did with the ice. It may take a few days in order to get better. If it still isn’t doing well then I would go see a Physician/ or chiropractor…they could give you some advice from there if it’s something more serious. But I hope it feels better and you don’t have to go through that. Take care.
Can I get some clarification on cardio.
Cardio is to be done for 5 days and it can be a walk for 30 mins?
I do my weight training very early before work and I have been finding myself with no energy to complete cardio when I am off work.
The cardio is for 5 days. 40 min. 3 days of steady state/interval training and 2 days of HIIT training (20-30 min HIIT followed by 10-15 min steady state) Just do the best you can. If this is all new to you and a challenge, then meet yourself where you are and slowly build that up. As you get going with it and the nutrition stays consistent, you should feel better and like you have more energy in order to do the program as written. Just keep going!
Hi Challenge Team –
I am looking at Day 4 and wondering if I can use free weights vs machines for the shoulder work? I don’t feel like I fit properly in those particular machines.
Thanks!!
Vicky Repphun
If you need to modify in order to accommodate what you have available or for whatever reason then do just that. Just make sure that what you are subbing in, is the same exercise just using a different kind of resistance. make sense?
I have the same question as the first post I would like today as rest day instead of Saturday. Is that okay? And then i pick back up tomorrow with legs?
Make the program work with your schedule. If you need to put a rest day midweek instead of saturday then do that. I would try and keep the program as close to as written as you can. But like you said, it’s tough when the gym is crowded just do the best you can and work hard. That’s all you can do. Good Luck
I completely agree. Loving all of the workouts, even today’s giant leg set that nearly killed me…Wow! The plyo mixed with the heavy lifts; the burning, the breathlessness, the struggle…It was AWESOME!!
I hear ya! I am doing the program right along with you guys. I am loving it too!
Hi! Just curious. I’m pretty lean. Will I still see good results even if I’m doing less cardio and adding alot more carbs because my goals r to lean down alot.
Thanks
It’s hard for me to answer that. I don’t know what your current diet and plan consist of and I don’t have your photos with me to look at and look at everything. Everyone is so different that you really need to look at someone’s history of training and how different the new approach is for them. Just think…if this is different from what you have been doing, chances are you are going to see some change. And it will even give you a better idea where you need to take your plan in the future. Good luck!
Are we allowed to adjust on the HIIT the MPH… 8(for crazy 8’s)is just quite a lot for my little legs to giver at hah. I tried 7 and seemed to be ok for now…
Absolutely,
Those are suggestions…so you can adjust based on your current fitness level. Do what you can, you will probably find that you can do more as you work the program. Good luck!what kind of oatmeal? Is the Quaker Oats or the package oatmeal is good?
If it’s plain and the macros come out at the end of the day..you are all good!
I was curious what the 3 lemons are for on the shopping list? In Meal plan 1 for women it has nothing with lemons?
The optional seasoning in the salmon meal #4…that’s where its listed. 🙂
