Maureen
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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 🙂
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.
cheers Wendy