Maureen
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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. 🙂
Salmon is expensive.
I eat 3 eggs with yolks. Thats wrong?Does that equate with the fat and protein amounts for the salmon? Do your numbers come out roughly the same at the end of the day when logging all of your food? That’s the most important part..meeting those macros. Salmon has very healthy fats as well but you can get those other places as well.
I don’t eat meat so I only have 2 choices for higher fat protein which are salmon and sea bass. Are there other substitute for these 2? Thanks.
You can always try Tempeh or Tofu…they will probably make an impact on your carbs as well so you may have to make other adjustments to account for one of these options. Make a sub and see how those numbers turn out on My fitness pal and you may have to decrease the carbs somewhere and increase the fat somewhere else to account for not eating that specific meal. Put it in MFP ahead of time and see how the day looks and make your adjustments.
Hello Fit Friends! I do weight training and cardio between 5-6:30 am (up by 4/4:30 am). I don’t like to eat a big meal (meal 1) before going to the gym and if starting my meals that early (4:30 am) will run out of food to early in the day. What’s the best pre-workout snack, post sleep, to get me through to meal 1 around 7:30 am? Should I do the shake since my meal 1 is right after my workout?
I would still put that post training shake after your training session. Have you tried eating that breakfast when you wake and then train? Look on the exchange list…maybe there is another carb and lean protein you can sub there that would be ok with you so early in the morning.
Hello. Can the order of meals be changed? For example, if the timing works better for me to switch meal 4 and meal 5? Thank you!
Do what’s best for your schedule…as long as you get the macros in at the end of the day. 🙂
If you aren’t used to eating breakfast, this can be an adjustment. Eat what you can….I am sure by the time a week or 2 goes by you will be craving them 🙂
Does your heart rate get up to the desired level? Does it go from high intensity to lower intensity? I would assume it would be under interval training or steady state depending on now it’s performed. 🙂
Have you tried just putting a bench behind you and sitting on it and standing back up? I cue my clients with “chest up” and “butt out” when squatting. Let me know if that helps….
Hi there,
Start with a weight a bit lower than you would do if you were just doing single sets. You can always increase from there if it wasn’t challenging enough. Make sure you have perfect form regardless what weights you choose. HOpe that helps.I wouldn’t judge a workout by your soreness. When you add new moves or up weight you can experience that soreness. It doesn’t mean it was a bad training session. Reflect on your training session, could you have pushed harder, did I challenge myself enough? All good questions. Do the best you can. Work hard 🙂
I eat 3 eggs with yolks. Thats wrong?