Maureen
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Meal Plan 1, Previously was doing hi/lo days.
With weekly totals of 9836 kcal.
Meal Plan 1, With this meal plan it’s phases, is this considered more a “build phase” as I am fueling with 1000 more calories a week, 10864 kcal.
I lost body fat previously and hate to divert back and add back on.
“Trust the process”….right?HI there,
I wouldn’t stress over it. I would train hard and put those extras to work. YOu won’t have them for long as each phase there is a decrease.Hi Fellow Shred Folks. I barely got my photos submitted in time BUT I did make it happen. It’s a ton of information and I’m diving in a bit late. I’m on board and will get organized. I had surgery in December and I’m still recovering so I will be looking for exchanges on some of the exercises that I’m still not able to do. Prior to covid I was at the gym 4 days a week for interval training. This will be a perfect way to get back on track for sure. Oh and with COVID and surgery I have about 30 lbs to lose … yikes
You can do this!!! Good luck 🙂
Ok I am a zumba junkie! I do 3 classes a week. When I look at my heart rate and all that, it definitely goes up, BUT I do not hit the target heart rates like it suggests for HIIT or Interval. I guess it looks more like a interval cardio session, but am not entirely sure. I do not know if I should still do the 4 cardio sessions and try to hit the heart rates as it suggests AND do my zumba for the fun and movement, OR if I should just count the zumba as some of my cardio sessions. I know working out too much can also hinder progress. Just want to see what you think. Thank you!
If you don’t quite hit the target, I would count it for 1 or 2 but then I would strive to do the other sessions so you can challenge yourself even more.
Question for the trainers please 🙂 Mommy of 3 here who had 2 c-sections with the last one being 8 years ago. My core isn’t the strongest and I know I have to work on that. I just went downstairs on my lunch break to try to finish Wednesday’s workout and really struggled with the Ab portion of the Giant sets. I could only get 2 rounds in before I had to stop because I felt like I feeling it too much on my neck (for the dead bugs) and in my back (for the butt ups). For the plank hip dips I could do the first set without putting my knees down, but by the second set I had to go down on my knees. I know this is all a work in progress but should I try something else in replacement of these exercises or just do what I can and drop the reps?
I appreciate the help!
KimmyI think you are meeting yourself exactly where you are. It’s a great start!!!! I wouldn’t be let down. You did the thing and you did it the best you could. You will only get stronger as you continue to do these things.
Due to back issues, I cannot do the dynamic “jump back to plank and jump back to squat” portion of burpees. Should I just squat, step back to plank, do a push up, step in to squat and stand for my burpees (this doesn’t get my heart rate very high because I have to do it at a measured pace) or should I sub in something that will get my heartrate up like ball slams?
Can you put hands on a bench step back one foot at a time, step back to the start and stand up. Or do the same thing on the floor. Take the whole dynamic portion out?
My resting heart rate is between 50 and 56 bpm. When I do cardio it goes up to 137. Is that a good target? I always thought that you took your weight and subtracted 25. I don’t know where I heard that I heard it somewhere LOL. Please advise thank you.
On page 48 you can see some heart rate ranges.
» HIIT CARDIO 120-190 beats per minute
» INTERVAL CARDIO 140-150 beats per minuteI am so sore on day 3. Not used to lifting this much. Should I reduce weights so I can get all reps in? Or keep weights heavy and less rep?
I would stretch alot, Warm up really good. Once you get moving you can usually push harder than you thought going into it. Just ease in and see how you do.
Hello, Nicole! What can I do instead of this exercise that doesn’t involve step-ups? I don’t have anything stable like chairs or benches at home. I have several kettle bells and a pair of very light dumbbells. Thank you in advance!
What about a reverse lunge with a knee drive?
The recipe calls for the one 1/2 banana but that particular meal plan calls for another 1/2 fruit serving. You can throw it in the smoothie as well or just eat it outside of it.
I weigh my fruits, etc. Could you please tell me how many grams are in 1/2 banana & a medium banana.
Im not sure of the weight. Your are a veteran Glenda. I trust your judgement of a small v a medium. 🙂
Be patient. YOu are in day 3. I don’t think that’s enough time to adjust if this isn’t something you are used to. Give it time.
I submitted my photos back on May 21st and I notice that it actually says ‘After Photo’. Do I have to resubmit my pictures?
You can email [email protected] to make sure they have your submission.
Did anyone else have issues trying to upload their photos ? I have not been able to upload mine, its says the link is not working ?
If you are having trouble email [email protected] for issues with the challenge itself.
Hi!
This is my first challenge and doing my beat to follow the guidelines.
I usually track my meals using Macrostax. To help me tracks which meals I’ve eaten today I entered them all.
The calories and macros are not aligning with what the Ebook shows. Should I be concerned?
My app said I went over by 100 cals.
Thanks for your help!
Loving the program so far btw!Don’t be concerned. THe meals won’t be exact but they are pretty darn close. Keep up the good work. YOu made it through day one!
Hello everyone from IL!!! This is my first fitness challenge ever and i am excited and scared all at the same time!!! I have lots of questions, sorry. How late can I eat? What happens if I cant get to cardio that day due to work, can i do it another day?
If you are someone that has trouble sleeping if you eat too close to bedtime I would leave a bit of a window. if not, eat how you would like. I like to eat soon after waking and 3-4 hours throughout the day after that. Try and make things work for your schedule. If you have to put it on another day, then do what you need to do.
Yes it does. I am usually out of breathe and sweating when i am done.
Go for it!! 🙂
Any recommended mofifactions for the giant set on Day 4? The split jump lunge does not always agree with my knees 🙁
You can just do those exercises without the plyo. Just do them normal.
I have some previous injuries from several acl tears and rotator cuff reconstruction…. what workout adjustments would you suggest??
Do what you can. No judgement here. You know yourself and your limitations better than we do.
Hi,
What are the target heart rates for interval cardio and HIIT Cardio? I didn’t see it in the ebook. If it’s there my apologies I missed it.
Thanks!
Hi,
On the bottom of page 48
» HIIT CARDIO 120-190 beats per minute
» INTERVAL CARDIO 140-150 beats per minuteIs there a substitute for a close grip push up? I can’t even do them on my knees. Not sure if I’m really that weak or I’m doing them wrong.
You can start by doing them on the wall, then move to a bench and then to a floor on your knees. Easy does it!!
I ride horses competitively and train 1-2 times a week depending on the week. Would that be considered cardio for the day?
Does that get your heart rate up? I don’t ride so I don’t know.
My scale died.. it was a digital one.. what scale do you recommend to be using? Is there a certain digital one that is better?
I’m not partial to a brand. Just head on amazon and find one with good reviews.
I’m new to the challenge and still learning to navigate through the website. Can you please point me to where can I see the recipes for the plan? I tried clicking on the booklet and I go nowhere.
Thank you!
Hi there,
Did you download the pdf? There are 117 pages in this booklet. The recipes start on page 114
