Maureen
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Hello,
Due to personal issues I haven’t been able to complete much of this program. I will be basically starting today and I wanted to see what you recommend. Should I go back to the beginning on the workouts or start on week three and continue from there?
Thank you!
TeriHi,
I would just start it from the beginning and start kicking butt!!One arm dumbell row says 3 under sets, under reps it says 4×6-10.
So how many do I do? 3 or 4? Or does it mean something else all together?I would stick to the right side that says 2 warm up sets and 4 sets of working sets.
Hello, so I am getting conflicting macros for this meal from what is on the bottom of page. I typed in my whole wheat pasta 150 g and i am getting 536 calories and that’s just for the pasta. (Spaghettini) should o lower the grams?
One thing to remember when logging pasta and rice…you have to dictate whether it’s cooked or dry. Dry will always be more calories because It gets heavier when it’s cooked…same with rice (it multiplies lol)
my dumbells dont stay in place for this and doing these i get knotts in hamstring what else can i do for hamstring in place of thisone in 45 day build
If you have a partner they could do manual resistance on your as you curl your legs up OR possibly leg curls with a ball. Your options are limited. If you have a smith or BB you can wedge your heels under the bar and do eccentric holds while lowering down to the floor into a push up position. (nordic ham curl). Hope those help.
Maybe I missed it, but I don’t think I saw any varieties of milk listed on the non-vegan Challenge diet food list, except in recipes. Is any milk permitted and if so, how does it “count” for purposes of the challenge? Thanks.
Hi there look on page 94 and under beverages you will see cashew/almond milk. The calories are usually a small amount so if you use for a shake etc it’s not considered to impact the daily totals that much.
Could I add another leg day ?
I would leave the strength schedule as is, it’s laid out this way for a reason. Just lift heavy and hard and crawl out of that comfort zone.
Quick question on one of the ingredients in the protein bar. What is PB2 powder? Probably something obvious but I am stumped.
PB2 is a powdered peanut butter. It doesn’t add many calories, just more taste. Some grocery stores will carry it but also supplement stores as well.
I just got the multi and took it for the first time this morning. I took my additional magnesium out of habit but then realized that your multi has so much more than my old multi I took before. I don’t know if this is dangerous to take too much of. Also,I realized the protein I use has a small amount of iron. I don’t know the dangers of this either. I love that the multi has so much of everything. I took an adrenal supplement before. I didn’t add it since your multi has it. Can you please help me understand so I don’t accidentally overdose anything. I am not used to vitamins having 100% of anything that could be dangerous if you go over that. I eat a lot of spinach which is a source of iron as well.
Hi there,
If you are taking other supplements as directed by your doctor, I would ask him/her if all of those things are ok to take together. We don’t know enough about you and what you are taking and why to give you that type of advice. Always check with your doctor first. Thanks.Hi! I know the point of HIIT cardio is that it is hard. I am finding 30 minutes a bit much and my legs are honestly still sore from Thursdays leg day lol. Sorry to whinge. Should I stick with the 30 minutes for a bit longer to get used to it or do 20 or 25 minutes?
I would just do the best you can. If you aren’t used to the intensity, ease into it. You will get stronger as time goes on. Stick with it.
Today is the first day I feel I can lift after still recovering from COVID19. Cardio is out for me this week. Wheezing to much. Next week is a new week and I’m not discouraged from missing workouts. Life happens. Everyone keep up the great work. We all got this!
Great attitude. covid is no joke. Meet your body exactly where it is…..you will make it back to where you were!
So this question was actually posted on facebook and with the multiple answers I am a little confused. From what I read and with Nicole’s video she wants us to lift heavier. She says something about lifting heavy and if you can only get 5 or 6 then that is good. If you can lift more than that you need to increase the weigh. in the program beside every exercise there are repetition amounts like 8-12. Should we go right to heavy and do the most we can if it is only 6 or start a little under the heavy and work to it?
You usually bring that weight up slowly…With each set you sometimes can lift a bit heavier which might mean you are on the lower end of the rep range goal for that set. 1st set you might get 12 reps and be struggling on the last 2 reps….but by the end you are lifting heavy enough that you are barely getting to the 8 reps (considering if the rep range is 8-12)
Make sure you read page 14 again in the pdf to help drive this home a bit more. If it’s kind of a new concept it might take a couple of reads and then trying it out in the gym. Good luckI have two questions for Friday’s workout:
1.) For the one arm DB row, it has 3 in the sets column, but in the reps column it says 2 x 10-12 (warm up) and 4 x 6-10 each arm. Is it 6 total working sets, not 3?2.) Due to a prior injury the down, down, up, up exercise is one I avoid due to pain with this movement, is there an exercise I can substitute for it? I have DBs up to 25lbs and the large rubber band type bands in my home gym.
Thank you!
1. It looks like that particular exercise has very specific instructions for the sets. I would follow the 2 warm ups followed by the 4 working sets.
2. It’s primarily a plank exercise so you could do a plank for a specific amount of time and throw in some dips to hit those triceps or some close grip push ups.Thanks Moe. I’ll give them a fair shot and try the recipe out.
Let us know how it goes 🙂
Can Jennie-O lean turkey sausage be a substitute for turkey bacon?
If so, what would be the equivalent serving size?
Thank you.
I’m not sure because you would have to figure out the macros for that and put it in the meal so that it’s close to the meal goal totals. We suggest to stick to the exchange list because that work has already been done for you.
I am not a fan of dates. Is there a suitable substitute that I can use in the recipe for the protein bars?
Hi there,
Because it’s a recipe it’s hard to say what you could use instead for the macros and consistency to be right. Maybe they won’t be so overpowering in the bars.My days off need to be Saturday, Monday, and Tuesday how should I go about training? So Wednesday start with chest and follow the week afterwards or do it differently since I work thirds I’m not sure. Thank You in advance
Just start with a wednesday-sunday “week”. Gives you 4 good days.
I workout at 4-430ishy… what would you suggest for meal times … I know it sounds simple but I need to wrap my head around it as there is a post workout also.
Thanks for any suggested time/plan 💪🤔🙏
If you don’t feel like you can eat beforehand, I would eat post and then just spread it out 3-4 hours from there. If you do have time to eat before, try eating half before and the post workout after and then the other half of the breakfast after that and then go from there. You can go wrong by trying some different way.
If it is lower body on Tuesday for week 3 and 6 are we still supposed to do cardio?
If you check page 47 in the ebook you will see the layout for cardio for all of the weeks. You are still doing 3 days of cardio.
Is there any room for a cheeat food or cheat day? A glass of wine or a piece of pie?
It is Thanksgiving in Canada today! 😁There aren’t cheat days worked into this plan since it’s only a short challenge.
It is noted as taking BCAA up to 3 times a day – I normally do some while I workout as I workout first thing in the am and on an empty stomach – which it helps me not to get nauseous – what other time should you take?
Any other time would be ok. I would put it at times when it’s tough to get your water in. You don’t have to have it 3x/day but it wouldn’t hurt.
It says each option has the same macros but on Meal Plan 2A Metal 1 option 1 – is 1 3/4 SC, LP, Fat, V but Option 2 is only 1/2 F no V – is that correct?
I’m sure it’s correct. There are residual macros in each food that will make the numbers close without it being the same meal make up as far as exchanges go.
To make sure I don’t have too much of this awesome meal it would help to have the amount of apples in grams. I used 8 medium apples, but it made a lot of apples. Alternatively, what is the weight for the cooked apples per serving? Thanks!
Hi there,
I would use your best judgement. Since it’s written this way, we won’t have a grams amount for the apple for this recipe.The recipe for the protein bars says 12 servings. Is that a typo in the recipe? Above you said two divided into 8 even pieces. Just wondering if I should cut into 12 per the recipe or 8 as stated above.
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The servings are 12 the ebook is correct.I noticed 93% lean protein is listed as a protein and a fat protein. Are they interchangeable? Also, carrots are listed as a vegetable and starchy carb.
HI there,
on the protein list the turkey would be extra lean so 99% where on the fat protein is specifies 93%. I’m not seeing carrots on both exchange lists only the starchy carb list.
