Maureen
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HI there,
You can but the intensity of the superset won’t be there. YOu can try just doing DB’s for the deads and see if that’s heavy enough for you. As far as the bicep curls go, Do the best you can. If you have to do them separate then do what you need to do.Go off of these totals….Nicole posted above
GOALS:
Total Calories: 1536
Total Carbs: 140g
Total Fat: 44g
Total Protein: 145gPost Workout Meal: 228cal/28c/0f/29p
All Other Meals: 327cal/28c/11f/29pHi, I did the 6 week summer shred before this and I loved it. I saw great results. I paid for my 10 week challenge excited to see how much farther I could get and right when it started my husband and I got some kind of stomach bug. Then as I was recovering from that a family member went into the hospital and we lost my family member within two days. So needless to say I’m struggling to come up out of being depressed and find my motivation which I seem to have lost. I’m so far behind. Any thoughts on getting my drive back?
I’m so sorry for your loss, that is a HUGE event in life. To feel like you are behind is understandable. But navigating big life events and trying to stick to the challenge is difficult. Allow yourself the time to deal with the stuff that truly matters. You aren’t behind, you hit a huge bump in the road. You will right the course when you are ready. Don’t put anymore pressure on yourself. You have enough going on. Hang in there.
With the meal options being interchangeable, I noticed last night and hat meal 1 option 1 is the ONLY meal without a starchy carb. The carbs in what is there barely hit half of what a meal is supposed to have. Just wanted to see if the starchy carb was left off?
There are carbs in the fruit and the greek yogurt. The combination of residual carbs from the chia and flax all equal out the total for that meal.
With the meal options being interchangeable, I noticed last night and hat meal 1 option 1 is the ONLY meal without a starchy carb. The carbs in what is there barely hit half of what a meal is supposed to have. Just wanted to see if the starchy carb was left off?
Checking…..Hang tight for an answer. Thanks.
should we be increasing our weights every week? I havent been able to yet.
You may or may not see that you can lift heavier in these weeks. The pyramiding just helps you to push the envelope. As the calories decrease….your strength might too. Do the best you can. If you think you might be able to…then I would try it.
I am unable to have Nicole’s line of supplementation shipped to me in Canada. There are so many brands out there that I do not know where to start for supplementation. Labrada, Dymatize, 1UP etc Recommendation?
Hi there,
Do you have a local supplement store you can consult. You can tell them what you are looking for in the product and see what they can come up with….stevia sweetened, maybe monk fruit, grass fed whey…see what you have in your area.I thought I had uploaded my before pics and measurements but I can’t find them in my profile. Any chance someone can advise if they were properly uploaded? Thanks in advance.
Email [email protected] and they can check on that for you.
This challenge Saturday’s / Sunday’s are rest days . Due to my job it would be so much better for me to take Thur as a rest day instead of Saturday. Is that ok to mix up our rest days or it’s important to this challenge to stick to the 5 days on 2 off ??
Thanks !Feel free to move the schedule around in order to fit your needs 🙂
I’m wondering~ what is the shortest time period between meals? Can you eat one meal too close to another? Right now, my body is still adjusting to all the food so I haven’t been hungry. I’m trying to navigate all 5 meals within an 8 hour window.
Please advise.
Thank you-
StacyThat seems like a super tight window of time. Why 8? Just curious? I would advise longer than an hour between. Especially if you feel like you are already full.
Is it really 4 slices of regular cooked bacon for a Fatty Protein option???
Yes,
Depending on the brand, it could be off by 10g of protein. It’s not a fatty bacon so if you choose your brand, make sure it’s not super fatty. I would log it in MFP and see where your protein is after all of your selections and you might be able to have another serving or two to make up the difference.My bench is too low and everything I do it I cannot get back up. Kind of hurts my knee a bit. I just laugh. But I do want to conquer it!.
Try going from a chair. Really push through that heel to get back up. Do the best you can. 🙂
Hi guys
Today during the shoulder/calves workout I was picking up a large weight to put on my legs for calves exercise and I felt a pain in my right lat. After that I tried the plank with row and it hurt pretty bad so I stopped. Now I’m not sure what movements to avoid and what to do, how long to rest and all that.
It’s a bummer because I’ve been 100% with everything and do not want anything to keep me from lifting heavy ☹️
Thanks for any advice,
JacqueHi there,
I’m so sorry to hear that. I would rest it for as long as it bothers you. You will know the motions that bother it and I would avoid those. You might be surprised what you can do or other movements surprised you can’t. Just listen to you body and do the things that don’t cause pain and avoid what does. I know, common sense advice. But that’s really the best thing you can do. Heal up fast!When following the meal plan, do you have to stick to one or the other consistently? Can you eat some of meal plan 1 and some of meal plan 2 in one day?
Hi there,
I’m not sure if I am understanding your question correctly or not. But If you are following meal plan 1 you need to stick with this plan throughout the entire challenge. If you are just talking meal options…you can have whichever options you want. They are all basically around the same macros so you will be fine adding some variety. HOpe that answers both of your possible questions.Hi Ladies, I have gone all out this past week and lifted as heavy as I could. However, I am not as sore as I hear a lot of people describing on the site. I am sore, but not horribly sore. Should I be doing extra reps? Is this a bad thing?
Hi there,
Soreness is not a gauge on how hard we work. Depending on where your level of fitness is, it will affect you differently. I would just lift as heavy as you can for the rep range you are aiming for and don’t worry about whether or not you are sore. If you are working hard, then you are right where you need to be!!Hi,
Due to my work schedule it’s very hard for me to do the weights and HIIT workout both on Monday. Is it ok if I do the Monday HIIT on Sunday (keeping the weight workout on Monday)?Thanks,
CathleenHi there,
You can do whatever you need to do in order to stick with the program. Not all of us have the same schedules so do what works for you.Is the rotation in this exercise coming from a rotation in the hips as you press up, or standing static with only a rotation in the arms/hands as you press up? I’ve seen it both ways.
Here is the video:
It’s coming from the hipsI’m sticking as 100% to this challenge as I can, with my lack of knowledge. Anyway, is it ok to include a 3 mile jog/run while on the challenge? Maybe 2 to 3 times a week? It’s not a major cardio session for me. It’s just something i really enjoy.
Sure, just make it count for one of your cardio sessions. WHichever one it would fit into. Great job!
Hello! Are BCAAs recommended on rest days? If so, when and how much? Thank you so much!!
It won’t hurt. A scoop in your water would be just fine 🙂
Not sure if this will appear twice, can’t seem to find my original post on this.
What category would this fall under? I’m hoping it would qualify as a condiment? 2 tbsp = 5 calories, 2g carbs, 0 fat and 0.2g protein. No sugar.
I used to add this to most meals, and would like to reintroduce it under this meal plan if possible!
It would be in the carb section in my opinion. I would just add it to your MFP totals….It’s negligible but just log it that way so you know.
Hi Naomi,
It was yesterday’s leg workout – the at home dumbbells only workout.
Thanks,
CathleenHi Cathleen,
You count there and back as 1 rep. You don’t count each step to get out there and back.
Hope that helps.I am just now able to start the program workouts and wanted to catch up. Is it better to just start with Day 4 workout and move on as scheduled or can I do Day 3 and Day 4 together and then day 2 and Day 5 together, for example?
Hi there,
Did you submit pics and everything to compete to win? If so, Just pick it up where everyone else is at in the plan. That way you can finish with everyone else. If you are just doing it for you, I would start from day 1.
