Maureen
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I would love your perspective on the possibility of sticking with the buns and guns meal plan somewhat long-term? If this is sustainable, what should one expect? I have learned so much about portion size, frequency of meals, and most importantly, that I wasn’t eating enough of the right things. Ultimately this has been transformative and I am reluctant to give it up. I would also stay with the workout plans since the combination helped me to not only drop inches but also pounds. Thanks for sharing your perspective.
Hi there,
I think you could do this plan for a bit more. It would depend on your overall goal. We sometimes have participants sticking with a plan for a bit longer to see how they do, learn how certain number of calories makes them feel, more energy etc. That way you can learn what “feels” good to you!I feel like my triceps are a lot more developed than my biceps. I would like to see more growth in those lazy lumps. Don’t get wrong, I’ve made really awesome progress and can’t believe it. BUT, my biceps look so lacking. What can I do to stimulate growth in them? Train more frequently? I’ve added photos for reference. I really appreciate any advice. I do have a weak wrist on my left arm. But, I can wrap that to train.
something also interesting is that the strength ratio between the 2 should be 1:1…so your tris and bis should be equally strong. If not, working on the strength a bit more of one would be beneficial…but you definitely want them to be as equal as possible. If they aren’t the same work the weaker one first so all of your energy goes to that one. So many schools of thought. I thought this was an interesting concept.
I feel like my triceps are a lot more developed than my biceps. I would like to see more growth in those lazy lumps. Don’t get wrong, I’ve made really awesome progress and can’t believe it. BUT, my biceps look so lacking. What can I do to stimulate growth in them? Train more frequently? I’ve added photos for reference. I really appreciate any advice. I do have a weak wrist on my left arm. But, I can wrap that to train.
If you have noticed alot just during this challenge than you can hit them the way you have been and see what changes you can see. Try some heavier days etc. Make sure you are fueling your body enough so it has what it needs in order to grow. Like I said, if you noticed in this challenge…..keep doing what you are doing.
What is the warm up set supposed to look like the same 12,10,10. 10,10 10?
The warm up sets were listed on the top
Listed under the exercise it reads:
set 1 12 reps, set2 10 set 3 10 and set 4 drop set of 10,10,10Are we suppose to gain weight or loose weight in this challenge?
It will depend…some might lose some might gain. It’s so individual. Based on your nutrition and training prior to the challenge.
Today’s workout was Amazing! I have a intense pump. Love Love, I feel so tired though, Thank goodness my calories are higher today. I need it;
Awesome! So great to hear. Keep up the good work!!!
Hi – I’ve done some reading and I think I “know my answer” but I would like it to be confirmed. 🙂 When I looked at my meal plans (meal plan 3) and added up the total macros for Option 1 I get:
F- 1.5
LP – 3.5
SC – 3.75
FP – 2.5
V – 1.5
FR – 1.25For Option 2 I get…
F- 4.5
LP – 4
SC – 3.75
FP – 1
V – 1
FR – 1.25Since there are quite a few more fats for option 2, that is quite a few more calories consumed. But I’m hoping you’ll tell me that it evens out 😉 Is it still ok to swap out/exchange these meals? If I am using the totals for each category to plan my meals, what is more accurate to base my food on? Option 1 or 2?
Please let me know if swapping things around is still doable 🙂 Thanks!
I think I know what you did….I think that could be super confusing. I would rather just see you swap out per meal basis. If you look, the FP is lower which would make the fats higher in that plan. it’s hard to explain. Foods aren’t usually just fitting nicely into one category so there are residual macros that are also figured in with the meals when she puts them together. Then based on the total numbers she comes up with the exchanges for that meal.
The meal 1 option 1 says LP, F, and SC and Meal 2 option 2 says LP, 1/2 SC, and F… my question is, if I ate meal 1 option 1 a couple times a day, would I be over my limits since meal 2 option 2 says 1/2 SC instead of 1? Does that question make sense?
I think I understand. No, each meal is “roughly” the same macros. Just because it might say 1/2 SC….the other carbs are prob coming from another food in that meal if that makes sense. Each meal has different pieces but the macros are pretty close. Hope that helps
Can I have basameti rice instead of white ? It’s not listed exchange list ?
It looks like a vary a little but not enough to make a difference.
I’m a little behind in my workouts and just in general. I’m still on week 1 🙁 I just can’t find my motivation. I can’t seem to lose weight no matter what I try…..I seriously think my metabolism is whacked. I have a shoulder injury so I can’t really lift over my head and life just really gets in my way. I’m a single mom of two and I’ll be 51 this year. I’m 50 pounds overweight but still continue to strive to do the best I can (injuries and all).
I’m looking for suggestions on how I can stay motivated and consistent. Please help.
Hi there,
Find a reason that actually means something to you. Losing weight as the main focus….won’t usually sustain you. Try and look at your situation like you are starting and that’s HUGE. You don’t need to look any further than the day at hand. Schedule in your workout time. Its usually the only time you get 100% to yourself. Cherish it. You are improving yourself, becoming healthier, stronger for your kids etc. Those are AMAZING reasons. Motivation isn’t something that will always be there. Love it when you have it and when you don’t, remember why you started. Hope that helps.I too have a question about the post workout meal. I would like to understand why we would have the post workout meal as the last meal, on the days you don’t weight train. This is my first time following this type of meal program, so I’m interested in the science in nutrient timing. Just for reference, I always workout at 5am, so my post workout meal is in the morning.
Thank you so much!!
HI there,
If you strength train it is recommended to have the post workout meal after that. If you don’t train feel free to put it at any time during the day.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