Maureen
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For exercises in at home workout-superset 2 – landmine row/plank knee raise. Is the Reverse Grip row part of that superset or is that move just straight sets? I hope my question makes sense.
A superset is just 2 exercises so just superset those 2 and then do straight sets of the reverse grip row.
The past two days, I’ve done the treadmill options for cardio. I’m curious if 3.0 mph should be walked or jogged. 3.0 at 3% is joggable. 3.0 at 12% for 5 minutes – that’s a long hill run/jog. 3.5 at 12% for 10 minutes – definitely walking. Is running all of this what I should eventually aspire to? Where do you recommend my HR% be on these?
I think you could prob walk at both 3.0 and 3.5. Only jog if that’s what you have to do to keep up.
YOur heart rate could range from :
• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpmI just wanted to clarify since I am new at this, when I workout… if I split up my HIIT from the weight training, when do I eat my post workout meal? Is it after the weight training? Just want to make sure what I am doing is correct for the plan.
Also, is it better to do the HITT and weight training together, or is it ok to do them separate?
Always eat the post workout meal post strength training. If you just do cardio, just eat one of the normal meals.
Hi, my husband so graciously has shared his stomach bug with me and I have been very sick since Sunday morning. I haven’t been able to eat much of anything without major stomach cramps. I don’t want to lose muscle and I am delayed in beginning the challenge. Any thoughts as to what I can eat/drink to help reduce catabolism during this time? I am trying to get well asap as I was very excited to start the challenge. It’s very frustrating being delayed.
Just allow yourself to heal. Eat what you know will sit ok in your stomach and get the fluids going when you can. Don’t put any pressure on yourself. You will be back at it in no time. Get well soon!
I am trying to incorporate bacon into my meal for breakfast. I am on meal plan 1. The first meal option 2 calls for : LP, F, 1 1/2 SC. Could I eat the following: 4 slices of bacon=1 serving of FP and then my 1 1/2 SC (3 slices of toast)? Would that work? I am eliminating the extra fat in the recipe because of the FP instead of the LP.
Thanks so much!
Want to make bacon for my family and was stoked when I saw regular bacon on the exchange list!I would input it using MFP that way you can see the macros at the end of the day. It makes my head hurt just looking at trying to move the exchange items around like that lol. I would input everything you want to eat and then you can change the amounts of a couple of things to make it work.
The Exchange List from the 60 day Build Challenge says strawberries are 350g for 1 serving but the Exchange List for this challenge says 250g – Which is correct?
Hi there,
Could you email [email protected] and let them know which meal plan you are referring to? that way they can make the necessary changes if need be. Thanks! Or just tell me and I can tell them.Hi, I would love to have links to the training library for the just dumbbell home workout just as we have it for the gym workout.I can hardly find the videos.What is a multi grip dumbbell row? I can find reverse, incline but not multi grip.It is quite frustrating.Some I find on youtube.
Thank you,
AndreaIf the videos aren’t appearing for you, please email [email protected].
That way they can get them up and running for you.What is the difference in DB row vs DB HIGH row for the at home Tuesday workout?
Thank you
Elbows are out to the side more and you are pulling more in line with your shoulders. You can see from the video above.Another question. I have knee issues and (forward) lunges and walking lunges cause a lot of pain and usually sideline me. I’m looking at the dumbbell curtsey lunge to lunge. I’m fine with curtsey and reverse lunges. Should I sub out the forward lunge for a reverse lunge or do you have a better recommendation? Thanks!
Reverse would be ok in place of forward. Just go for a normal push in place of the dolphin ones if that isn’t doable. Hope that answers everything.
what is a multi grip dumbbell row? The video link does not show exercise.
Video link shows a landmine row. You can do that on an incline bench with a neutral grip on the DB’s to simulate what’s shown.
So excited to have an alternate food list. I tried a challenge a year or two ago with little or no food flexibility was rough. Now having the alternate food list is so helpful. I can’t eat oatmeal so knowing cream of rice is an option is such a nice feeling.
Awesome!
Hi, when is the best time to do cardio? I been told 20min interval before weights and then 20 slow cardio after. Is that ok? If not could you advice me when? Thanks
If you can, I would either do cardio at a separate time or after your strength training.
Hello! Wondering if you can tell me, exactly, when my before photos are due to be uploaded? I did see it says July 21, but I am wondering if that means I have time to still upload on the 21st, or do I need to get them in tonight?
Thank you in advance!
The entry period for submitting “Before” information will begin on July 14, 2020 and end on July 21, 2020 at 11 pm EST/8 pm PST.
UPLOADING YOUR PHOTOS
You should have received an email with these instructions, but we always get a lot of questions regarding the right way to upload your Before and After photos and measurements. Uploading your photos is easy – just click the Upload Your Photos graphic on the Challenge homepage.You have until Tuesday, July 21 to upload Before your photos and measurements.
A few other helpful tips:
• As always, the most helpful tip is – make sure you are logged in to the website when trying to upload your photos and measurements!
• If you need help with how to take your measurements, here is a video with my tips on the best way to do it.
Hello!
I’m limited on DB weight to 15lbs. For the lifts where that is too light should I sub-out for the Barbell alternative or just slow the tempo using the dumbbells?Thanks!
You can try and do that in order to get some heavier weights in.
Would it be possible to use 80% beef and reduce the fat intake for the rest of the meals?
If you are skilled in making those macro changes go ahead. But if you think it’s going to be super confusing for you and you might make mistakes, I would tell you to stick to the plan.
How many grams of figs would be equal to one fruit exchange serving?
Hi there,
I’m not sure since it’s not on the exchange menu. You can always put it into my fitness pal and see how you can use it in your plan.Hi Team,
I just want to bring to your attention that macros on page 82 must’ve accidentally been shifted around prior to print. It lists 1768 cal, 130g pro, 52g carb, 195g fat. I believe the correct macros are 195g pro, 135g carb, 52g fat based on meal totals on the right side of that page (and the overall calories). I wanted to share so that someone may be able to post a correction for anyone that likes to use macros in an app for the flexible dieters out there.
Thanks for bringing that to my attention. Could you email [email protected] and let them know which meal plan you are referring to so they can make that change? Thanks.
Hey everybody, I am using meal plan one and meal 4, option 1 has 4 ounces of top sirloin. Does anybody have a good way to cook top sirloin? I’m not a big red meat eater so I am not really good at cooking it. It usually comes out tough and then I don’t eat it. Thank you!
Grilling is always the best 🙂
Hello, I’m “almost” 5’4 and ~138 lbs. Found the SS challenge Plan 1 a bit low by phase 2 and 3. Is this current program one in which we are ideally starting at maintenance calories? If that’s the case, I feel like I fall more towards plan 2. I have been in deficit for some months prior to and of course during SS challenge. Or is the height a rather steadfast rule? Thank you.
The height would be the best rule to follow. Because each meal plan is within a range, I can’t say whether our not the starting macros will be your maintenance calories. If you don’t know your true maintenance then I would just follow the plan according to your height.
Awesome!Thanks, Maureen!
Good luck!
I would like some insight on this, I have difficulty eating the entire portion sizes, I get really FULL, and since I practice intermittent fasting, on days off I train first, then eat my first meal (post-workout meal) then try to eat every two hours to maintain my 8hour eating window. My first meal is around noon-2pm, though I am going to aim for noon during this challenge. Because of this, I find it uncomfortable to eat when I’m not hungry…
Hi there,
The plan we have doesn’t offer fasting guidelines, if you are skilled in doing the fasting practices then do the best you can with the meals. You may find as you get going you start to get hungrier than you think. Do the best you can.Hello everybody! I am looking to incorporate Creatine in my nutrition and training but I need help in what should I be looking for when choosing one. I’ve always been training pretty hard and lifting weights and I am trying to a achieve a more “bulky” look. I’ve only been taking BCAA and multivitamins so far and I am not sure how and when to start taking creatine as well. Should I only take it for the bulking phase and not the cutting phase ? Or is it ok to take it for both ?
Any help will be greatly appreciated. 🥰HI there,
I konw it’s not on Nicole’s recommended supplement list so there aren’t any guidelines for it. I would just stick to the supplements that she is recommending for this challenge.I’m starting out training with Nicole for the 1st time. I’m getting a game plan for the 1st week like many of us.
1. Is there a difference btw brown rice and white rice?
2. I don’t eat breakfast before I workout every day. I don’t know how to time my meals. M1 should be before a WO? and then would this be with the pre-workout supplement/drink?
3. Would the meal after the WO be M1, M2 or M5 based on the meal schedule? I’m confused on this one.
4. The post WO meal (M5) states to have an orange smoothie, I bought the chocolate. What is the exchange smoothie for this one? There isn’t one on the recipe list.Thanks for answering these. Tried to get them all out of my head at one time so I wasn’t hitting ya’ll with multiple post questions.
Hi there,
No difference with this challenge. Use the exchange list and you can have whatever starchy carb you would like. I would suggest eating half your breakfast before training if you are not used to eating before training. You can then have your post workout meal after strength training and shortly after, finish the other half of your first meal. THe meal after the workout is the post workout meal which is meal 5. When you strength train you have it post strength. You can make whatever shake you want for example you use the exchange list. For meal plan 2 for women it would be 1 1/2 fruit and 1 lean protein. Look on the exchange list and you can choose whatever you want.
I hope that answers everything.First time joining this challenge. I was suppose to get a print out of the # for the pre challenge photos but I didn’t get it. Can I just write it down on paper and use that?
You should have received the # and you write it down on a piece of paper and take your photos. 🙂
I think I already know the answer to this, but can we do extra cardio or should we stick to the 3 days a week HIT training for the first phase? I typically ride my Bowflex spin bike ( and choose a HIT ride) or attend a spin class at a nearby studio. Would it be bad if I did an extra day or 2 of spin during the first phase?
I would not do more cardio….as the phases progress, more cardio will be added on and the food will be less as well. So conserve as much as you can right now.
