Maureen
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Hello,
I am wondering if the transformation plan links / information (workouts, nutrition, cardio, supplements, etc) will still be viewable after the challenge is over? I do not have a functioning printer, but I want to be able to still have access to all the information in the future. If the information is not going to be accessible, I will make sure to write it out by hand before the challenge ends.
Thank you!
Jusse
The info will be up for a week after the challenge. You can print the sheets. That makes it so much easier. Good luck!
Hey nicole, I’m sad to say but excited at the same time, I have to stop the challenge as I’ve found out that I am pregnant. Good luck to all the participants, I’m looking forward to doing another one in the future!
Congrats! We look forward to seeing you in the future challenges 🙂
Hi there,
The protein shake is part of the whole nutrition plan that is written. You have it on days that you are strength training, post workout. Are there other proteins you like on the list that you can sub for the egg white?Could you please give me an alternate exercise for the STANDING BEHIND THE NECK PRESS? I am just getting over a Rotator Cuff injury and I have been told NOT to do this exercise by my physiotherapist. Thank you!
Just go with a DB overhead press. Hope that works.
Ok … who else is wondering if we can do that pizza into our plan ?????
STep away from the pizza…..Thanksgiving is around the corner. We can do this!
Hi!
I follow the meal plan except I eat meat/fish/eggs three times a day instead of recommended four (female, under 130 lbs category) and include whey protein shake. This high amount of animal protein often makes me gag because of its texture and whey protein mixed with water is a pain to drink because of artificial sweeteners…I am a foodie with sensitive taste buds…Each day I cringe more and more when see what I have to eat. When I try substituting it for plant proteins or mixing whey with milk, I end up exceeding the carbs limit.
Any advice, tips, or suggestions on this?Thanks!
IT depends on how much you are over. If you can cut another carb down a bit in order to make the numbers work, then go for it. Good Luck!
Well, my first week went perfect and the scale showed a 4 pound loss and 1 percent body fat loss. I do not have much to loose. I would be happy with 10 pounds, so I’m not doing this challenge for the prizes, even tho it would be great. I don’t think that being somewhat lean and within 30 days, being able to see a major transformation. My goal in this challenge is to get myself to eat better and slowly take some weight off. Its funny because I am a big numbers person, I am afraid to check the scale again, because if it has gone up, I get extremely discouraged. The last 10, is extremely hard to take off and more importantly keep off. Instead of weighing myself, I am trying to gage my progress by how I feel and how my clothes are fitting.
That’s great girl. I look at starting this plan as starting to go in the right direction. You may not get to your ultimate goal but you will have a head start. Good luck!
Hello Challenge Team –
Is there supposed to be a superset in between these 4 leg exercises or is it a giant set?
Single Leg Stiff Legged Deadlift 3 10-15 (each leg) Legs
Dumbbell Reverse Lunge 3 10-15 (each leg) Legs
Leg Press 4 10-15 Legs
Hack Squat
Thanks!
Vicky RepphunLooks like you are resting after each set. There are specific rest instructions after each exercise. Good luck!
Can You recommend seasonings that would offer flavor for fish or veggies ?
Try Mrs Dash 🙂
If I switch my sweet potato to red potato and my brown rice to Barilla Plus Protein pasta (or whole wheat pasta) but make sure the macros are the same, will it have any negative effect?
Hi there!
If its not on the exchange list then it is not recommended for an exchange. When the program is over feel free to work that in. Good luck!Can anyone give me a guideline on what we should keep our sodium intake under. I am not adding sodium but yesterdays meals I had 3000 mg of Sodium so was a little shocked. But honestly until MFP I guess I didn’t really know what I was consuming so not sure if I should be striving for less.
ThanksRDA recommends 2300 mg or less per day. Just look more closely at the foods you are choosing on MFP. Some amounts of micro and macro nutrients are not accurate. Good luck!
Hi. I have been using steel cut oats (1/4 cup) and wondered if I should change to rolled oats?
Steel cut should be fine. Are your macros coming out roughly the same? If so, it is ok.
Hardboiled egg in a mason jar 1/4 filled with water. Lid on- shake. It comes right off!
Hmmmm never tried that. Thanks.
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!I just had some more input from Nicole. Her advice was to separate the cardio from the cardio acceleration workout if you can (meaning do them on the same day but different times) That way you have two total days off. If it is too much for you to do both on the same day, then do cardio the next day.
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. 🙂
Good Luck!