Maureen
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Hi! Im super curious why there is a 4 week build phase in this program before the shred phase(s)? I was under the impression it was geared all the way towards cutting body fat, so Im taken a bit back by the 1st phase and worried I won’t be as lean as I had hoped at the end of this 10 week challenge.
I wouldn’t think of it as a build…more of having ENOUGH food. Not everyone is starting from the same amount of calories to begin with so It allows every “body” to be fed enough before starting to do a cut. If you roll right into a shred, some people may not feel as well doing a plan like this because maybe they weren’t eating enough even before the challenge. Its usually where let’s say a competitor is coming out of a build season into a cut season. Same rationale, different amount of time. That’s my take on it.
Hi Vid for Multigrip dumbbell row shows Landmine Row, I’m guessing for home db only workout we hold one db with both hands?
Correction: here is the correct video:
what is a multi grip dumbbell row? The video link does not show exercise.
Here is the link:
Not sure why the landmine was pulling up for me.
NW Team,
After looking at the landmine row that Nichole is doing in the landmine video, does it just mean to take a dumbbell and get in that same position while putting both hands on the dumbbell and pulling up as in the landmine video? What I am understanding is that it’s basically a landmine row using a dumbbell instead.
No, Here is the video for it.
There are also some missing videos in day 3, of the home workouts. I see the multi-grip video that wasn’t showing but is now showing the landmine video, is that right???? Please help, thank you.
It’s there:
Sorry, it does not help for the only dumbell workout.When I use the describtion of the home workout nothing pops up.I have to know that it is a land mine workout in the first place.But the list calls it multi grip dumbbell row.If I put this on the search button, nothing shows up.
Here you go!
Phase 1 day 2
What is a multi grip dum bell row. I cannot find it anywhere.Here you go.
What is the multi-directional dumbbell raise?
What is the up and over dumbbell press?also, on the dumbbell front raise- should the arms be raised together at the same time, or should we do it like the video ( alternating arms for 8-10 reps)
Thanks so much! Those exercises are missing the videos and tried to google them and not really finding anything.
Here is the DB press:
Multidirectional link:
I would perform as the video says for front raise.
Hope that helps.For Phase 1, Day 2: Tuesday- Back/Abs
The video is missing for Bent Over Dumbbell Row and Alternating Superman. Help please. I was going to google it but I know a different technique may be used here than on google.Bent over DB row
Alternating Superman:
Here you go!
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.
