Maureen
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Hi there,
Nicole would always recommend going by your height when you don’t fit neatly into a category. See page 69.Hi, question about warm-up reps. When there are, for example, 6 sets of an exercise but 2 of those are “warm-up sets” (performed after the initial warm-up), should we be lifting lighter than our max? Then increase to max weight (struggling last couple reps) for the following 4 sets once warmup is done? Or should I be using the same “max weight” for the 2 warm-up reps as well?
Those warm up sets should act as a primer for the big lifting thats to come. Read pages 15,16 so you get an idea of how hard to push. As you work through an exercise you can usually tell if you have more in the tank and can lift heavier. Good luck
Hi. sorry if I am asking this again but I could not locate my post.
I am only 5 feet – 110 lbs. I am following the 1A 1B meals plans and using the exchange list to plan meals around the ones I want to substitute. When I am building my meals, do I have to use only the foods on the exchange list or can I substitute with other foods as long as they fit into the macros?We recommend if you are a beginner with macros and some of this might be new to you, to just stick to the exchange list. There is less room for error. If you are pretty skilled at tracking etc. Then use the macros. But all and all, we do recommend the exchange list because the work has already been done for you.
My knees are playing up this week, what is an alternative i can do to not put so much pressure on them today please?
Leg press??
GM,
I’m currently drinking one gallon of water a day. Do I continue to drink a gallon this entire program?
Thank you
Milissa
I would say that’s good water intake. Keep going.
Hello! Unfortunately, I missed week 2 as I was traveling for work. Do you think I should start on week 3 or have this be my week 2 workout plan and just be behind a week?
Hi there,
I would just continue on where you left off. You can still submit your pics even though you may be one week behind. YOu can still make awesome progress that way.Can boneless skinless chicken thighs be used as a fatty protein?
Nicole doesn’t have that listed on the exchanges….but if that’s something you can work in via the macros then go for it. If you are not skilled with doing that, I would just stick to the exchanges she has provided.
Alternative for this please
You could do another tricep exercise like a pushdown or dip. Whatever works.
Thank you in advance 🙂
Due to knee injury and nervous to Proform this one – can this be done on a leg press?
You could try a one legged leg press
Hi there, do you have an alternative or modification for dolphin pushups please? I can barely do a pushup let alone a dolphin hahaha
start with a push up on your knees.
Hello,
I am assuming if you split your workouts that your post workout meal is for after the training. After the cardio in the morning we can just eat meal 1? Thank you!
Yes, Post workout meal is post strength. after cardio you can eat meal 1 if that works
Hi there, last night i didn’t manage to finish my cardio till 8pm and so ended up having my last meal quite late. What is the general rule for your last meal please timewise?
I think you need to work with what your schedule is….some of us have to do things later and that’s ok. I think having your meal then is fine.
I just checked with Nicole and she used 8oz of Chobani if that makes a difference for anyone. The macros are almost perfect. 26g protein, 34g carb, 1g fat according to Nicole’s log.
Hi! The at home, full equipment link for day 2, rear delt band is not going to an instructional video of the exercise.
Hi there,
I just clicked on it and got this link. Looks like it’s correct.I jave a bad lower back and i have been advised by my physical therapist to not do dead lifts….. is there an alternative for these? I have a disc pinching my lower sciatic nerve. And i am really trying not to aggravate it.
You can do a machine leg curl if that works.
I play hockey three times a week for an hour and 20 minutes. I also played tennis three times a week for an hour and a half. I assume this means I do not have to do the cardio suggestions in this program?
I think that amount of sports time should be enough.
I am nursing a sprained ankle. I am at about 90% healed. Can you suggest some low impact cardio routines. I am able to use a rower or elliptical without pain.
Those sound good as well as the bike.
The straddle up hurt my lower back is there an Alternative or a regression available?
You could try leg raises with legs bent a little. Takes the stress off of the low back for the most part.
Hello! Do I measure the cream of rice dry or cooked? I see the general rule on weighing food, not sure if cream of rice (never had it before!) is considered as rice or more like oatmeal. Thank you!
Dry measurement.
I have one more meal left to eat. Looks like I went over in protein and a little in fats. Should I adjust the last meal or?
Hi there,
If you ate them according to the plan, I would just eat it as written.Is age a factor to consider when determining calories needed to build and do we consume the same consisten calorie level the entire 40 days?
I’m 54 and typically find it difficult to eat 1500 calories daily AND consume all the water. I get way too full and feel like I can either eat or drink but not both.
Curious if this has been an issue for others and if calories need to continually progress if extending build time or stay consistent?
Thanks!
I think it really depends on what you are used to doing. Being 54 and training like this…I think you should give it the ole college try!
Is turkey sausage equivalent to turkey bacon?? And could you use oat or coconut flour in place of Whole wheat flour??
I think it could depend on the brands you choose. If it’s not on the exchange list I would choose what is on the list for this challenge. Same as the flour. You can do a comparison, if they are similar macros then looks like you can use it.
Can have coffee with coconut milk?
I would look at the macros of that and see what an impact it has? If it’s negligible then I would say ok.
Can have coffee with coconut milk?
I would look at the macros of that and see what an impact it has? If it’s negligible then I would say ok.
