[Maureen]

grantchatt wrote:

I started the program Jan 11th with everyone else, then life happened, and my granny died, I didn’t track, workout, and I ate for comfort. I still want to try to “win” the challenge, the prizes are motivating to me. Should I start with Phase 1 OR Phase 2? Also, after Phase 2, is there a maintaining or reverse dieting template to follow?

Thanks!
Shunta

Im sorry that you lost your granny. My prayers go out to you. I would just pick it up and go with it. I woulsn’t skip to phase 2 I would follow the plan as written and it’s ok you did’t start right along with everyone else. You have no idea where you can go! We do not have a reverse template. I would recommend going back to phase 1.

[Maureen]

jmerdman76 wrote:

I was looking for this answer but can’t find it asked but if it was answered already I apologize.

The cheese cake recipe says 8 servings. So I presume we try to cut 8 even slices out of it.

Wondering if there is an estimated weight per slice that we can aim for when slicing this up.

Thanks

What I would do is put it in a flat pan…the mixture. Then I would do your best to just cut up 8 slices as evenly as you can get it. Don’t stress yourself out over it. 🙂

[Maureen]

cindywynn1 wrote:

(I thought i posted last night but i guess i did something b wrong… sorry if im duplicating. )
How is everyone logging your workouts to see progression? I used different color ink pens. Week 1 was pink, week 2-green, week 3 -black. But now my challenge workout sheet is a mess!! I started making a spreadsheet (attached pic).
Any recommendations? I want to see progression over the 4 weeks.

I always just use the docs that Nicole printed the workouts on. There is space to write your weights. But I love the creativity you have put into it. 🙂

[Maureen]

mackimberly007 wrote:

Currently I do not have cheese on my meal plan unless I do the breakfast burrito because I’m under 5’4”. I did note that other meal plans have cheese listed as fat and/or dairy. The food exchange only lists cheese under dairy. Are the dairy and fat food exchanges interchangeable? Have I been missing out on cheese this entire time. Lol

There are just some other plans that get more….If you are skilled in working with macros you can try and “work” that cheese into a meal. but if you aren’t, I would just stick to the meal plan.

[Maureen]

maldonadomigdalia8 wrote:

Hello,
The question i have is do we do the reps 15,12,12??? Meaning start high and go higher after each rep first 15 , then 12, then 12 is that considered one set ???? Adding weight after every rep ?????

Hi,
Can you tell me which workout plan you are using and what day/exercise you are referring to so I can take a closer look.
Thanks!

[Maureen]

Becky Martin wrote:

Phase 1 Day 2 the rear delt dumbbell raise is listed twice once at the beginning and once at the end of the days workout but in the page with the demonstration it is only listed once at the end. Do we do them twice or just once? Is this a misprint? Not sure how I didn’t notice this until now.

Hi, can you tell me which workout plan you are doing so I can take a closer look. Thanks.

[Maureen]

medavis032 wrote:

I am trying to prepare for meals on the road this weekend and wondered if any of you veterans have some ideas.

I am on Meal Plan 2 and I feel like I can handle things through Friday night easily. (Even if we go out to dinner Friday night, I can get a chicken breast with steamed veggies and sweet potato option)
It’s Saturday and Sunday I am freaking out about! No microwave in the hotel (there is a gym, thank goodness).
I have been doing so good measuring and planning and do not want to blow it this weekend! But have no idea how to coordinate this with the best options! ( I literally thought about doing the yogurt/blueberry/protein ball options for all the meals because I know I can keep it cold in a cooler and wouldn’t have to measure/heat anything!)

Any help or suggestions would be greatly appreciated!

Tuna packets/triscuits
Protein powder/rice cakes
Nuts
Nut butters
Hardboiled eggs(thats a good one)
Fruit
Try not to freak out. Do the best you can. Go through the exchange list and ask “do I have to heat it” “does it travel well”. You can do this!

[Maureen]

Rhonda Cunningham wrote:

I struggle eating before cardio. My mornings look like this: Wake, get kids ready, feed them breakfast, we all go downstairs to do my HIIT, come back and eat my breakfast, on with the day. It makes my breakfast later than I’d like, which pushes the other meals further out. My last meal ends up being right before I put the girls to sleep at 8-8:30. By the time I get them asleep, it’s time for me to get ready for bed myself. Is it best to eat my last meal right before bed or just skip it on those days?

I would eat it. :). The more the merrier!

[Maureen]

Jodi Yoffe wrote:

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!

[Maureen]

Chaps78 wrote:

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.

[Maureen]

cindywynn1 wrote:

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?

[Maureen]

Heather wrote:

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 🙂

[Maureen]

jdaumand wrote:

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.

[Maureen]

consultthat00 wrote:

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.

[Maureen]

lmcclendon82 wrote:

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.

[Maureen]

Jodi Yoffe wrote:

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.

[Maureen]

yogiheart89 wrote:

Yes to both. Thank you!

Perfect. Work around those “injuries”. You’ve got this!

[Maureen]

jinadubisi wrote:

Thanks Moe!

Youre welcome! Good Luck 🙂

[Maureen]

Tammy Barber wrote:

What is the appropriate amount of
l-glutamine we need daily? I can’t remember which video I saw it in? Thanks

5g is a good amount/serving 🙂

[Maureen]

lindsay.chvilicek wrote:

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.

[Maureen]

kalow14 wrote:

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.

[Maureen]

yogiheart89 wrote:

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.

[Maureen]

jinadubisi wrote:

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.

[Maureen]

Charlotte Exline wrote:

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.

[Maureen]

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.

[Author]

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