Maureen
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I tend to eat way more lean protien. Can I eat meal 3 option 2 for a few meals a day?
thanks
Yes you can!
I don’t know if this is the right place to ask this. Due to an accident and knee injury (and subsequent atrophy) many years ago, my right quad is noticeably smaller/shorter than my left. Are there certain exercises in the workouts I can add reps/weight to just for my right leg to regain a more symmetrical appearance?
You can do a couple extra sets on that side for the exercises that focus on the quads. Front squats, Leg extensions etc.
Not for every exercise just maybe 1-2 once/week.Muscle soreness – never felt before! I have tenderness at the top part of my hips – around the back -towards the back. Wonder if it’s the gluteous medius – or part of obliques? Hmmmm. Any. Thoughts?
Hmmmm what new exercise did you feel like you did more weight or try something new? A good soreness I presume?
If we are unable to do back to back exercises (superset/triset)due to equipment availability in a busy gym or equipment is too far spread apart do you recommend just doing the first exercise for all the required sets in a row with less rest time between sets then move right into the 2nd exercise with limited rest time again to make it feel like a superset? I have changed the order of the listed exercises to make a superset/triset work when equipment becomes available but not always the easiest at my particular gym.
I normally do the exercises in the order they are listed. Just curious how important that is or is not as long as you get all them in with all the outlined reps.
Thanks for the help. You guys put a great program together.
I would do the best you can. If you can get 1-2 sets as written, awesome. Don’t put a ton of pressure on yourself. Do the best you can with what you have available 🙂
Hi, I was wondering if you could recommend a fat burner and L-Glutamine for phase 2. I have been searching and can’t see to find ones in powder form.
The fat burners I have seen are in pill form there can be some. L-glutamine I have always found in pill form. A Vitamin shoppe will have lots of choices.
Everyone is talking about how amazing the meals are — however, I only see like 3 recipes in the book (besides the meal plan 1 -2 etc). Is there another place to see recipes? Am I missing it? Please let me know!
Recipes are after all of the meal plans. I am sure people just love the combos and are making some of their own great combos as well.
Can ribs or brisket (no bbq sauce, cooked on an at home smoker) be exchanged for a fatty protein?
You can check the macros on it to see if it fits but if it’s not on the plan its tough for us to have the time to work out separate meal plans for what individuals want. I am sure you can understand. There are alot of participants and a ton of these requests.
HI- I am finding that I really prefer to eat the lean proteins. Can I swithc 4 ounces of FP for LP plus a fat?
Thanks,
You can just use another meal that fits the exchange needs you want. You don’t have to use that meal at all.
Yes to both. Thank you!
Perfect. Work around those “injuries”. You’ve got this!
Thanks Moe!
Youre welcome! Good Luck 🙂
What is the appropriate amount of
l-glutamine we need daily? I can’t remember which video I saw it in? Thanks5g is a good amount/serving 🙂
When looking at exchanges it states 1 serving of carbs is roughly 25g. My question is would this be total carbs or net carbs? I have tortillas that are high in dietary fiber, should I be subtracting that from the total carbs for my
Number? I want to make sure I’m eating the correct amount.Thank you.
Total carbs is your best bet. Not all places do net carbs. I would rather just know ALL of the carbs and not mess with net.
For band assisted exercises (pull ups or chin ups) AMRAP, is it better to be able to do more reps with a heavier band or less reps with lighter band? Should you then keep utilizing the same band so that you can assess progress? Thanks!
I would Use a band where you can get 8-10 on the first set…because it will be harder to reach that as each set progresses. That way you can get a full range of motion and good form.
Can anyone recommend their favorite HITT for the challenge for poor joints? My ankles and knees are throbbing when I’ve tried the treadmill and the bodyweight blaster routine. I’m trying to find a sweet spot of good for the heart and good the joints 🙂 (I don’t have access to a pool so that isn’t an option).
Do you have a bike you can use or an eliptical? That would be a good option. You can do 30 sec work 1 min rest for 30 min.
Hi there,
Pls can you explain this exercise. What direction should I be aiming for? Is the DM going across the body? What should I be flexing? Where should I feel the exercise the most? The video is great I just can’t tell how to position my hands. Thank you for your help.
Aminat💪🏾
HI there,
It looks like your hand is angled. Start with both just so you can envision the squeeze of your chest. Then going to the single will be better for you to help squeeze that single arm.Really struggling with my time schedule. I work a long day 10 hour day not even adding drive time. On days I do HIIT I dont have the energy to get all the lifting in post HIIT workout. I’m hoping I build up to being able to get both in.
Or should I lift first then do the Cardio last?
I’m also having a issue with the gym I go to. (this is not your problem) but its small and I’m working around some of the exercises verses waiting on a set of dumbbells or piece of equipment during peak hours and new years resolution newies in the gym.It is recommended to lift first. If you are struggling on the days where both are supposed to be done. Do it on a different day if that helps.Just do the best you can. Everyone is working toward a better version of themselves….I am sure the NY rush will slow down come Feb. It always does.
It doesn’t look like the DB’s are needed. This workout is a test for how much you can do, so you are right it could be shorter or possibly longer. See where you are and do it, it’s a good benchmark.
Hello there,
My question is – do I take my post workout meal after strength training if I want to do my HIIT cardio right after the training on days that I cannot split them.
Pls advise. Eat then HIIT or HIIT and post workout meal after?
Enjoying the challenge so far😊
Aminat
Hey there,
honestly it depends on your schedule….You can go from strength right to HIIT and then your post workout meal. Or STrength post workout meal and then HIIT. Up to you.I was just trying to make something I could make multiple days of because I need to prep once for the week. My work schedule is 12 hour shifts so I don’t have time daily to make food. That aside, the numbers still don’t match that are laid out in the plan. Meal plan 3, meal 1, meal totals. A grapefruit added to the guiltless breakfast wrap does not total what the daily meal totals says it should be.
See attached images.
I am confused.
1/2 of A grapefruit can be 10-14g carbs. So that would bump up the carbs alot.
Meal plan 2 meal 4 option 2…I made nachos and it made my night.
I swapped out ghee for 2oz guacamole and used mushrooms instead of green beans. I sliced up the potatoes like chips and put them in the air fryer at 400 degrees for 10 minutes. I felt like I was eating a cheat meal but I wasn’t at all. 🙂Love this!! Amazing 🙂
Hi!
What are “7s”? When I click on it for information, it seems to have a broken link.
Thanks!
Hi there, the 7’s isn’t supposed to have a link. It should be done like 21’s for biceps where you cut the motion in half. upper half for 7, lower half for 7, full range of motion for 7.
Hi, I’ve done a few challenges & have watched the nutrition video. My question is if I want to add a dairy/ cheese option to a meal ( I am on meal plan 3) ( there are no Dairy options in any meals on this plan, except in one recipe) what could I swap out . I understand that dairy is carb + protein. You stated above that you cannot swap out for a Fat. Would you recommend just avoiding Dairy as there are no straight swaps on the menu plan. I really like cheese and would definitely like to be able to eat some occasionally. I remember on one challenge our post workout meal was a protein shake and 28g cheese.
Hope this is not too confusing and thank you for your assistance.Hi there,
I would stick to putting it in the meal where you have dairy and can sub it in if you like. That way you can have some each day if you desire. It’s too hard to figure out what and where it could go.Hello,
I am sorry to ask but I just bought an air fryer as I thought it would be great help for my meal prep. I put in 400 gr of tofu and when it got out there were only 100 gr left… LOL ! hum, assuming the water “got out of the food”..Does this mean that I have 1 portion of tofu left out of 4 or did the protein stay and now I have a super concentrated version of tofu and I should eat a quarter of what got out ? Sorry I am new to air frying … and with veggies it makes sense to weigh when they get out and eat them accordingly but with tofu I am a bit surprised… Thanks so much for your help and sorry if this sounds silly to you!
JulianneDoesn’t sound silly to me. I would just stick to the amount you are supposed to eat and cook it up :). Maybe the air fryer wasn’t the best choice lol. You prob just turned it into dehydrated tofu. Was it at least good?
I injured my back.😢. Unfortunately I will have to take it easy and miss some workouts. Should I lower my calories since I won’t be able to train in the immediate future? Thanks. Sorry if a similar question was asked.
I wouldn’t worry about that, the nutrition would actually be good for your recovery. There is also no telling how many calories you truly burn in order to take those calories out. Let’s just focus on your recovery so you can get back to training.
Meal 5 for the shake opiton – question. Can I drink this after my morning workout as meal 1 and then again at the end of the day for meal 5? The shake option twice a day would be great and convenient (beginning & end of day). I’m on the 5’5 meal path. Thx!
You can swap out the exchanges for another meal and make it a shake. Just use the exchange list.
