Maureen
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Will there be a recording of the last VIP call that was on Sunday, June 30th? I don’t see the link to the recording yet? Thanks!
Yes. She just did it today. I’m sure it will come in the next day or so.
When this challenge is complete, what would be a good place to keep our macros at to maintain what we have achieved. Will still be doing workouts but may change up the ones from the challenge some.
If you are at a good point then you can slowly add a serving of carbs or fat and just see how you feel, how your body responds and go from there. It’s going to be different for everyone what their maintenance calories will be
I want to clarify Superset. I read and understand it in the ebook however today leg day there was several exercises listed I understand the first two exercises you do both without a break.
For example
Hip circle seated abductor
hip circle good morning
After doing those with no break do you move into sumo deadlift or do you do all three sets then move to tge sumo deadlift? Then do those three sets or go to leg press?Correct on the first part. It is a superset. You do one then the other and then REST. You then repeat those two again for the sets listed. When done with the super set you move to sumo deadlift. You rest 90 seconds between sets. This one is performed on it’s own and so on. THe rest of the exercises are to be performed on their own. It will always specify, superset, triset etc. Hope that makes sense.
I haven’t been able to get my picture to load yesterday or today. Says file extension error. Any way around it or to email a photo? It not here is a link of a similar one but not exact that our gym has. http://www.lopezfitness.de/?product=z-barbel&lang=en
Inthink you might be ok with that bar. Unless the bar alone is super heavy
See if it feels comfortable using that for the row. Is the “z” bar just cambered bar? The one that is bent in deferent spots with different grips? I haven’t heard z bar before. Thanks
What are some good resistance bands I could use?
I could just check out Amazon and see what has good reviews.
What are some good resistance bands I could use?
I could just check out Amazon and see what has good reviews.
Hello~
I was comparing the PWO chicken salad Meal plan 2 and 3. They are the same with the add on of yogurt and fruit but the calories are different.Sorry if I’m not understanding. Are you comparing 2 different meal plans? Arne the calories supposed to be different? Can you clarify please?
Hi,
How do I change out egg whites for another protein? I am a little consused. If i have 6 egg whites how would I sub it out for turkey bacon (says 1 package) or tuna says 4 cans. Thanks!It sounds like you are looking at the shopping list. Next to egg whites it will tell you how many LP’s it is. Then you go to the exchange list and pick what you want from there.
I’m sorry I did see an answer but I still can’t wrap my head around the calculation for casserole I’m on Meal Plan 1 Meal 4. Trying to get the calculation for exchange of casserole. Veggies would be in abundance and hardly any carbs I can’t get it to work in meal goal. Thanks for the help
Can you tell me which plan you are following
Would I be able to substitute an upright exercise bike for spin bike to do the spin surge cardio workout? … my gym does not have any spin bikes :/
Sure. Use what you have.
When Nicole logs the food she picks the “cooked” or “uncooked” options depending on the food. When you read through or watched. Videos she indicates which she measures cooked and uncooked. Honestly don’t get caught up in over analyzing that stuff. Whatever you do just be consistent. Follow the guidelines that are provided for you. Nicole has a ton of experience and is sharing every bit with you. I’m sure you are doing just great.
I did my first weekend during this challenge, on the lake. I woke up and ate, did my normal morning routine. Was able to get meal 1, post workout and meal two on before getting on the water. I packed meal 4 and ate it. When i got off the boat i ate meal 5 my body was still starving. Not sure if being in the sun all day contributed to it but i tried covering the hunger w water (ended up drinking maybe gallon and half. Should i ate some more to my macros on those days or just cont drinking to mask the hunger.
If you are in the sun all day your water consumption is going to go way up. You might also need an electrolyte supp as well if you are sweating a lot. I would make some tweaks to your plan like I suggested above and see if that helps.
I can’t do as heavy for the tri extension as I can for the shoulder press. So, do i lower the weight to accomodate the tri ext or spilt into two moves using the heaviest for each movement?
I would lower it so you can do it as a combo
Thank you. I don’t like to workout on an empty stomach either and I can do 1:2 or whole meal prior but wondered if there’s some info out there as to whether an hour before or carbs or protein. What’s needed for energy prior and how long to digest prior. I don’t quite have not dialed in
I can eat 30 min before. If you workout super early just do the best you can. You can eat protein carbs and fat. That first meal will contain all of those.
I know when our post workout meal should be and what it should be, but what about preworkout? I know some people workout on an empty stomach in the morning. Is there an ideal amount of certain macros before weights that would feed our workout? I do the supps. Not sure if there was a suggestion or just what we feel. Would seem preworkout would be as important as post or are the supps enough?
I personally don’t like to work out on an empty stomach.. If that’s something you are used to doing then go for it. If you want to fuel before and aren’t used to it, then eat 1/2 of a meal first, then train and then have your post workout meal and a bit later eat the other 1/2 of the meal you cut in half. I think its important to experiment with what works best with you.
For tomorrows cardio acceleration workout, do we do 30 sec of each exercise straight through or are there rest periods?
There is not a rest….. you set the timer for :35 and :35. You do the strength for the first and then the cardio for the second part. If you can’t make it the entire time, take a breather. Other than what you carve out for yourself, there isn’t a worked in rest break.
I’m having a brain fart lol. Is it 30 secs jump squat, rest 30 secs, 30 secs jump lunge, etc.? Or is it 30 secs jump squat, 30 secs jump lunge, etc. the rest after for 30 secs after the “round?”
Yes it says :30 work and :30 rest and take breaks where you need to for 12 min total
Hahaha! You all should have seen me scrutinizing that video trying to figure out where on the move she’s doing a hip circle. I watched it on my phone, then the iPad, then moved to my computer with the large monitor. I couldn’t see a hip circle anywhere during the exercise. I’ll just do good mornings with a band. Oh, I could check the forums!
So I came to the forums- not a single post about it. Something isn’t right here.
Next I searched online, and lo and behold, as I’m scrolling along, past videos and images… there it is — an image of the band with the name Hip Circle on it.
lol, It seriously had me stumped!You were on the case! Glad you figured it out 🙂
Any modification for the inverted row? I can get in position but can’t pull myself up. Maybe a half inch?? Just pull what little I can or is there a modification?
Increase your incline so that you are a bit more vertical instead of parallel to the ground.
Can I use both options for one meal in place of the next meal? For example Meal #2 can I do the cheesecake option 1 for meal 2 and then do the option 2 of that meal for meal 3?
The regular meals are meant to mix and match or be repeated if you want…minus the post workout because there isn’t the right amount of fat. So mix it up if you want.
I was wondering if you could help me incorporate the chicken salad with the 1/2 pita into my meal plan. I’m on meal plan 2. Not sure how I can do it with the food exchange list I do not want to eat it as a PWO. I want to use it as a meal. thanks for your help. I’m loving the meal plan so far
You could just steal a fat from another meal and put it in that one. And eat the other post workout or whatever else you want to exchange in for a post workout.
Label is 9g per 2/3 cup
So cheesecake would be 27g and the 6.75 for the chicken salad……if my math is correct. So then 4.5g per cheesecake dish and 1.68 per serving of chicken salad. Does this sound right?It sounds like you could minus 1/2 fat off somewhere for the cheescake and honestly….minimal for the other. Too small to try and take something out. I think I am understanding you correctly.
