Maureen
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I workout first thing in the morning around 4:30am after I wake up and before I go to work. What suggestions would you have for nutrition? I need to eat something so I don’t get sick but I don’t want to eat too much so I don’t feel heavy and sluggish.
I would suggest eating half of meal 1 and then after your workout have your post workout shake and a couple hours later finish the other half of meal 1
Good morning! Trying to avoid injury and pain. I’m trying to maintain mind muscle connection but my traps especially the left, have a mind of their own. What can I do to replace push press and BTN cable curl? I’m following gym workout.
Trying to slow my tempo and use lighter weight.
You can try doing just a regular shoulder press…and a preacher curl. Give those a shot.
No this is Meal 1 I substituted turkey bacon for the 93% ground turkey. I ate 3 slices. I didn’t pay attention to the FP vs LP.
It’s all good. It’s not going to make or break anything. You know now, just make the change. It’s all good.
Hi,
I am on the women’s plan 3. I was trying to figure out how I could make a scramble for multiple days or make egg muffins like we did in a previous challenge to fit the macros and I am confused by the numbers. Our meal totals shows 405 calories, 31 g protein 41 g carbs and 13 g fat but the breakfast wrap shows 258 calories,25 g protein, 14 carbs and 11 g fat. A grapefruit doesn’t make the numbers right so I am confused why the numbers don’t add up?
Hi there, If you are looking to make a completely different meal than use the exchange list in order to bring in new items. The numbers are not going to be exact. That way you Using the exchange key next to the item in the menu and choosing what you want to eat. Looking at numbers like that and trying to make something work would be a task as well. Let Nicole do that work for you….by using the easy way she laid out for you. Hope that helps.
The hyper link for “*7 bottom 1/2, 7 top 1/2, 7 full reps” on day 6,(lower body) isnt working; it bounces me back to the general page…im not sure what this exercise entails? Any help/guidance will be greatly appreciated.
Thanks for letting me know, I just sent an email to get this fixed. You will performa a stiff legged deadlift but you are going to split the range of motion into -top half. -bottom half. -full range of motion. 7 reps in each. equaling 21. Just like when you would do 21’s for bicep curls. Hope that helps. They should have that fixed soon!
So confuse 😕 !I Not sure if am doing this right. Pls help. How I suppose to do this workout?. It is taking at least 2 hours to do the full workout and not including the cardio. I hear Nicole that it only should take 45 min. What I’m doing wrong?????
When you first start and aren’t familiar with the exercises if might take you longer. Make sure you aren’t resting too long between sets. Also, check to see if it’s a superset or triset. If you doing all exercises on an individual basis and not seeing the supersets, it could also take longer.
Regarding the pages at the end of each workout section — the pages entitled “30 Minute Cardio” and “40 Minute Interval Workouts” — Are they just EXAMPLE workouts that we can do when the daily workout calendar calls for “HIIT Cardio” or “Interval Cardio” — Correct? These are just EXAMPLES- and we can choose either one — or create our own based on your HIIT / Interval guidelines?
You are exactly right. YOU don’t have to use them. Just some good butt kickers!
Is it okay to have canned pineapple in pineapple juice if I stick to the correct carb amount for the meal? I think the canned pineapple has a higher carb content than fresh pineapple.
I think it may depend on what it’s packed in….check that it’s not in a syrup or anything extra. I would get it already cut in the plastic container. Best bet.
Looking ahead. Phase 2 workout/Wednesday Day 3
Is listed as an upper body. One of the exercises is a deadlift. Is that correct?Yes, Traditional Deadlift works the back as well. Lats, muscles along your spine.
So I know between supersets and tridents you rest. But what time do u wait between each rep?
I would give yourself 1-2min depending on how smoked you are.
Hi,
I usually workout with a kettlebell and thought I could do the same for the at home workout (no machines) but it doesn’t help due to the nature of the workouts so I will need to get dumbells. My kettlebell is 15 pounds and is too light at this point. I can do for example the overhead dumbell triceps extension very quick with 15 pounds. If I purchase dumbells, what weights do you recommend for me in this case? Thanks!
I would get an array of pounds. When you were in the gym what did you use? You will probably need a lighter one (5-7), medium weight (15) Heavier one (20-25). I’m not sure how strong you are etc…so it’s hard for me to recommend.
I can not get any of the videos to open. I just keep clicking on them and I have yet to start the challenge at all because nothing is working at all for me. I’ve pretty much wasted my money.
I am sure there is an easy fix. Number one: Are you logged in? That is the biggest thing. You can email [email protected] where they can also make sure your account is good. Were you able to access the PDF?
Body Weight Blaster – need clarification: lateral side to side jump is that the same as skaters?
I would translate it into feet together jumping over a line so to speak.
Can you tell me how exactly to translate it to the format of the treadmill with the bike instead?
You can increase the level where it tells you to go faster speed, you can pedal faster on the bike. If the incline goes up you can increase the tension etc. Things like that. Hope those suggestions give you some guidance.
Is there a full body stretching video i can do on the REST DAY?
Actually in the FB community page Nicole just did a Live about that exact topic. It should be posted to the top of the page in the Community. Look under Announcements on the page. There are 2 parts
Hi, so I’m looking at tomorrow’s workout (phase1, day 5) I’m doing the DB only home workout. I don’t have a bar or bands to use for the assisted chin up… just dumbbells lol
What exercise should I do instead?HI there, when I look at the section we can click on about DB only I don’t see what you see. Please follow this link.
I will soon be working 13 hr shifts rotating days/nights…. gross. Anyway when at work I often do not have time to sit and eat a “meal” so I often end up having smaller more frequent snacks and then an evening meal. Because my meals are structured this way my macro count per meal is often different from the plan. However I am comfortable counting macros and my question is as long as I’m eating foods within the plan and hitting my macro and calorie goals for the day is that ok?
You are correct. As long as you daily totals are close you are all good. Good luck
Can I eat barley? If so, how much? I like mixing it with yogurt in the morning. Thanks!
Hi there,
If we don’t have it on the exchange list, I would advise you to either leave it out or plug it into MFP for the meal you want to use it in and modify the meal in order to fit that in. I caution this if you are not experienced with doing that. Good luckHi, I am following women’s meal plan 1 and I basically want to know if I should be having 4 SC, 1 FP, 3 1/2 LP, 3 F, 2 V and 1 FR per day? Not including post workout meal in above. Little confused.
Thank you.It depends on what meals you choose. Look at the exchanges on a per meal basis. Eat the meal as is or use the exchanges to swap items in and out.
Is pork sausage an LP or FP? How much can I have?
HI there,
Is that listed on the exchange list? If not, You can check the macros of that and see how you can fit it if you are skilled in doing so. If not, I would stick to the exchange list. That way you know what you are doing will fit. Good luckI’m just curious if the carb count per serving for the balls is correct. I mean I guess it will vary a bit depending on size. I use cronometer to track and after entering the ingredients and dividing by 10 I get 8.8g protein and 10g fat but 26 g carbs per ball not 16g carbs like in the packet. The balls should be about 51 grams each? I just wanted to make sure I wasn’t missing something..
HI there, It may depend on what you chose for your ingredients…different brands, some choices on there aren’t accurate etc. If you believe there is a discrepancy please take a screenshot and email it to [email protected] and Nicole will check her food selections to yours. Thank you.
Would a goblet squat be the same thing? Mine is a balance issue.
Yes, a goblet squat follows the same idea.
So should the weight for the superset leg press/leg press calf raise be the same?
Sometimes it can be…..Depends on the leg press machine. Test it out 🙂
1. I noticed that there are some treadmill HIIT cardio workouts. Unfortunately I don’t have access to a treadmill, but really want to partake in something similar. Is there an option that can be added for Peloton Bike users. I have one and would love to see how I can still incorporate it into my workout routine within the next 60 days?
2. If the there is not a Peloton bike format that can be used, then can I still ride the peloton on rest days, or even lower body days, or will that be too much on my body?
3. If not Peloton on rest days, than can we still do something active not as intense. For example yoga, walking, or a slow jog chasing kids on bikes?
Thanks for your help. 🙂
Hi,
1. You can take some of the other plans intended for Treadmill and put a bike spin on it. Get creative.
2. We don’t want you to do too much cardio. Try and stick to the plan as written.
3. Go for a walk, chase some kids lol. Walk the dog.
All are ok 🙂
