Maureen
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Following a post workout meal, how long do you advise waiting to eat a meal that has a Fat in it?
After eating that post workout meal anywhere from 2-4 hours depending on you. It’s usually important to get protein and carbs within 45 min post workout. After that, I don’t you have to worry.
Ok thank you so much for the tips. I will try to slow down and see how that goes. I don’t think I was going really fast, but I will make an aware effort to slow it down and see how it feels. Maybe I will be stronger next time and surprise myself. I just know front raises have always been harder for me.
Me too! you are doing great. Keep it up.
Thank you! Will do!
I was also going to say, try slowing down for one (not assuming you are fast just covering all bases), Try a heavier weight and then go lighter if you can’t keep up that rep range. Always give it a go…if you can’t finish with the reps, then pick up the lighter weight and finish. Just make sure you have good form. Let me know how it goes.
I did not realize this, I’m like wow! I get to eat more food. I got it now..😊
I bet it felt like Christmas 🙂
Rollercoastering..my way
Hi there,
What’s up? You doing ok or is your mind playing tricks on you with your weight.OK,
How many total Dumbbell Squats: 6 2X15 warmup, 4 8X10 (I am assuming drop set). Can some break it down for me?Can you tell me which workout plan?
2×15 is 2 sets of 15 reps for a warm up
4 sets of 8-10 reps for the working set. I don’t see that as a drop set.I can lift heavier on my upright rows than my front raises. Once I start to get too heavy to do the front raises, can I split it up and do the reps of the upright rows with a heavier weight and then the switch to lighter and do the raises? Or should I stick to lighter weight to do both as written?
I would perform it as written.
The deadlifts hurt my lower back. Can you recommend a modification or substitute? Thanks in advance.
You could do a barbell hip thrust, You could do a single legged dead (lighter weight and with DB’s) Barbell Rack pull (this basically eliminates the first part of the dead which is where people tend to have problems.
Oooo Nooooo, I didn’t know. The my fitness pal adds automatically. Darn, okay.
That’s ok. Just either don’t let your workouts sync to it or just ignore the increases.
Hi – I’m loving the challenge and the high day/low day combination is great.
I have lost 4lbs since the start of the challenge and don’t really want to lose any more weight.
I’m 5’5” and now 120lbs.
Would you recommend I increase my calories and if so what would be the best way?
BIG THANKS
HI there,
I would just stick to the plan. It’s not a super long challenge. That weight loss may level out. See how it goes.I’m sorry if this question has been asked before, I just do not have time to read through all the posts…
Is it ok to break off a certain part of a meal (for example-take the fat off a meal and have cashews as a snack when you feel a little bit hungry) OR do you need to eat all parts of the meal at the same time? I would still be getting the same macros for the day, but was not sure if there is more benefit to eating all at one meal.
HI there,
I don’t see a problem doing this. 🙂Question,
Following my macros to a T in my fitness pal, if my exercises and cardio add more numbers to my macros , can I eat that too?
M.Scott
hi there,
No Don’t add in calories based on your activity. Just stick to what the plan gives you .workout lower body week 1/3/5 in at home workouts.. The dumbbell sumo jump squat video demonstrates a regular sumo squat.. what is the exercise consists of .. regular or jump squat for this day?
If it state “jump” I would do a jump squat in sumo position.
Did we ever get an answer to eh post workout meal calories and what exchanges to make if we’re not eating the muffins since the exchange amounts vary on page 62 and 64?
The exchanges with that meal are correct if you don’t want to eat the muffins
I didn’t even realize there’s only 2g protein per turkey bacon piece until I read this. I was taking this for quick grab snacks at work and didn’t even think to check the amount. I just looked at all the turkey bacon at Kroger grocery and they are all 2. Should we just not swap turkey bacon as a whole exchange in the LP group? Thanks
Turkey bacon is an exchange in the LP. I would just make a choice on brand that is the leanest.
I’m still not hungry on high or low days, was wondering myself if I should cut back
I wouldn’t make a conscious effort to cut back on so many calories etc. I would just do the best you can and see how many meals is comfortable and just keep track. It could change as time moves on.
Are we not allowed to see the “details” in blog?
Whether it be recipes, nutrition, workout, ect.
I am logged in, and when I search recipe and click to open, it takes me to the “signup” page.If you are just signed up for the challenge and are not a member you won’t have access to the rest of the site.
I am having an insanely hard time eating all of the meals on high days. I am just so full all the time. I have been just having a protein shake after workouts because it’s easy to down so I do not hit the macros for that on high days and I often struggle to eat meal 4. Suggestions?
Meal 1 : 6:15-6:30 am
Meal 2: 11:00
Meal 3: 2:00
Meal 4: 5:00
Meal 5: 8:00-8:30pmIf this is more than what you are used to, then just take your time. you may find that over time you start to GET HUNGRY for it. That’s what happened to me when I upped the frequency and number of meals. I wasn’t always hungry to eat. overtime I was hungry ALOT.
LOL yes with grips I just wondered if there was a significance to neutral grip. I started rope pull downs instead but delayed the workout to today. Thought I’d check response (Lack or sleep and energy) feeling much better today.. rested
If you only have access to do a regular pull up you can do that….or you could prob do a narrow grip lat pulldown. It will simulate the same positioning.
Kk thank you… sorry for the duplicate request. I’m trying to figure out using the forum… 🤣
No problem. Happy to help.
I feel silly because I just realized today that I’ve been skipping the shake on non training days and doing 4 meals versus 5. How important is it to have the shake as meal 5? Is it okay to skip or should we ideally be adding it? Thanks 😊
Have it each day but you can place it anywhere in the day 🙂
Thank you for this great upper body workout today (gym). I absolutely needed this! I was feeling discouraged yesterday because I was unable to do the lunges due to my tremor (old head injury). Today was a new day and I see the upcoming lower body workout and I am excited!! I feel I am getting addicted to lifting weight LOL…
Great job! I am happy you had a strong day today. Keep it up!
Mine have tended to go the opposite direction… which I believe is a good thing in my case! Has been soft, and frequent, especially after means (historically). Frequency is now down to what I would think is more normal, and are often not as loose as before starting this. Not something everybody wants to talk about, but hey… it’s for the greater good! 🙂
Sounds like the poop is heading in the right direction LOL. There are illustrations out there that “show” what it should look like. Like a “C” and firm overall but not loose. Yea, I talk about poop all day with clients.
For me it’s balance. I couldn’t find a comparable workout so I did all lunges on the smith machine. I can not do any lunges without support. Smith machine works for me. If that’s ok,
SOunds ok to me.
I’m confused on how to properly measure my pasta? I weighed it but it seemed like alot to eat 125 grams of pasta? The box said 52 grams of pasta was 190 calories is that uncooked?
Usually what’s written on the box will say 2oz DRY for example. Its important to pay attention that that and you can go from there. Check the box you are using.
