Maureen
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When will the creatine be restocked?
email [email protected]. They should be able to give your a date
Thank you! Looking forward to it!
You’re welcome.
Hi
I am planning to try the creatine and have heard it will cause water retention. What changes/benefits could I see while taking creatine during the challenge?
Note: i have not taken creatine in the past
Thanks!
RebeccaI wouldn’t worry about the water retention. Alot of times that happens when you “load” it. I would just take a scoop each day. You will find you recover faster, improved brain function, increase in muscle mass and improve performance to name a few. Take it!! I think you will be pleased.
Hi, if we chose to do a cardio on our day off will we have the post workout meal after cardio or still as the last meal?
Thank you!Post workout meal only comes after strength workout. Anything else it’s meal 5
He is 5’1 & 123 pounds. I just want to make sure he is getting enough Protein & Carbs.
For him I would use your hand as the guide…not counting calories etc. Closed fist for carbs, cupped hand for vegetables, palm of protein thickness of a deck of cards and thumb of fat. Make sure he is getting 5 servings of fruits and vegetables/day. Eat a wide variety of color. The goal should be so he can learn what foods do what and how they help him grow and get strong….not looking and good and bad foods but foods that give your body what it needs. Does that help? I’m just careful to put any kid on some type of diet so to speak. Aim to educate him. I hope that helps.
Can we use canned chicken breast in water (I buy the Swanson premium white chicken breast in water) or is it discouraged?
I think that’s ok. Make it simple.
I joined the challenge to be accountable with food and workouts, didn’t submit photos because I have a bone on bone hip on one side and a very old bone on bone knee on the other, looking to have them both replaced come winter months. But my question is, the workouts as written are too hard on my knee and hip – are they any alternative lower body exercises that you could suggest that I could incorporate into the lower body days? Appreciate anything you can give m. There seems to be limited lower body exercises that don’t hinge at the waist or bend at the knee.
Hinging and hinging and knee bend combo is what works the muscles of the legs. You could do just bodyweight stuff with support like sit to stands using a box, leg curls with a ball, side steps with a band, ball squeezes between the knees, monster walks, calf raises, banded hip extensions, flexion and inner and outer thigh. Alot of these are straight from PT.
Maureen…what is the plank with dumbbell drag and the fast feet with dumbbell catch in the sweatflix and thrill workout on page 46?
Fast feet with DB
How to Do It:Start in an athletic stance – feet shoulder-width apart, knees slightly bent, dumbbell placed on the ground in front of you.
Begin fast feet – quickly shuffle your feet in place (think football-style footwork) for a set count (like 3–5 seconds or 5–10 quick steps).
On cue or after a count, drop into a half squat and grab the dumbbell with both hands.
Stand up with it, reset, place it back down, and repeat—alternating between fast feet and the catch.
Thanks!!
Drink up
Yes, good idea. Thank you
Good luck!
I could not find Dave’s killer bread for the life of me! I got the Brownberry 12 Grain as a substitute. It has similar nutrition label,except the fat content is 2.5g per slice as opposed to 1.5g in the Dave’s bread. Is this a decent substitute or is there a better choice?
Use what you have. It will work just fine.
Hello! I am trying to find out how often we should be doing cardio? I’m sure its somewhere in the challenge download, but I can’t seem to find it. I think it may be in the Weekly Points Tracker (Cardio Mon, Thrs, Fri) but I just want to clarify. 3x a week?
Thanks for your help!
Page 42 3 days/week.
Isn’t SC usually = 2 pieces of toast though? Just checking bc I love my toast! LOL
For the recipe 1 serving would be 1 piece of toast. On your meal plan it will say 1 Of ricotta toast which would be one slice.
What’s the recommended water intake?
Start with 1/2 your body weight in oz and when you exercise and sweat increase it
Dumbbell drag you start in the Plank position and then you put a dumbbell by your left hand and then take your right hand and drag the dumbbell underneath you till it reaches the right side. Repeat that with your left hand and you’re gonna continue for whatever the time is. Let me ask what the second exercise is cause I’m not familiar.
Hi, I don’t have an incline bench at home, I have a flat on. What can I use to get the incline?
Do you have a ball or something you can use to prop your upper body up a bit?
Mo, can you please respond to my question. Thanks.
Sorry. 3 days and take a look at increasing your steps per day as well.
Maureen, it is in one of the cardio workouts page 46 SWEATFLIX AND THRILL dumbbells and mat workout
I would just google what you don’t know. Db drag you start in a plank and then with your right hand drag the db from the left side across. Repeat with the left. The key will be to just keep going.
I like to keep things ultra simple for meal planning, preparing and eating the same meals most days. I like the Meal 2 Option 2 on page 65 (LP, 1 1/4 SC, V, F) – it fits very well with the food combos I like to eat. Can I use this “formula” for Meals 1-4 every day? Would I stay within the calories, carb, protein, fat totals with this approach?
You should be ok doing this. Nicole says you can eat the same meals over again so go for it
I’m not seeing these types of fish on the exchange list, are you able to confirm these are all lean protein sources? I’m wondering if trout is maybe a fatty protein? Thanks!
The exchange list is pretty extensive. I would keep to what’s on the exchange list. If that’s something you would want to see in the future on the exchange let Nicole know. Trout looks like it has 4-5g of fat but again. I’m just guessing by what I googled. That’s why I would stick to what’s in the exchange list.
Is there a substitute you would recommend? Ezekiel maybe?
I’m sure that’s fine to have
Reverse pec dec reps… says to increase weight as you decrease reps, but the rep range is 3 x 15. Did you want us to do straight reps or pyramid with weight increases?
The rep range should actually read 15,12,10 which would make more sense why the weight would increase.
Would a scoop of “greens powder” count as a vegetable serving?
I would always eat my vegetables for fiber etc. You can do a greens powder but in addition to your meals.
Im exchanging coucous for quinoa. When I weigh out 100gm and then measure out 1/2cup…the 100grams does not fit into 1/2cup. There is about 35 grams of overflowing couscous. Just verifying the measurements please.
I would always just weigh it. It’s more accurate. The exchanges are always going to be as close as we can get….nothing will ever be exact.
I am 5’7″, 140 lbs. If I go by height and follow meal plan 3, I am afraid that is too many calories. Thoughts?
I would just go for it. If you have no idea what you were taking in I think the calories will be good. You aren’t there very long before the cut happens.
