Maureen
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What is the appropriate amount of
l-glutamine we need daily? I can’t remember which video I saw it in? Thanks5g is a good amount/serving 🙂
When looking at exchanges it states 1 serving of carbs is roughly 25g. My question is would this be total carbs or net carbs? I have tortillas that are high in dietary fiber, should I be subtracting that from the total carbs for my
Number? I want to make sure I’m eating the correct amount.Thank you.
Total carbs is your best bet. Not all places do net carbs. I would rather just know ALL of the carbs and not mess with net.
For band assisted exercises (pull ups or chin ups) AMRAP, is it better to be able to do more reps with a heavier band or less reps with lighter band? Should you then keep utilizing the same band so that you can assess progress? Thanks!
I would Use a band where you can get 8-10 on the first set…because it will be harder to reach that as each set progresses. That way you can get a full range of motion and good form.
Can anyone recommend their favorite HITT for the challenge for poor joints? My ankles and knees are throbbing when I’ve tried the treadmill and the bodyweight blaster routine. I’m trying to find a sweet spot of good for the heart and good the joints 🙂 (I don’t have access to a pool so that isn’t an option).
Do you have a bike you can use or an eliptical? That would be a good option. You can do 30 sec work 1 min rest for 30 min.
Hi there,
Pls can you explain this exercise. What direction should I be aiming for? Is the DM going across the body? What should I be flexing? Where should I feel the exercise the most? The video is great I just can’t tell how to position my hands. Thank you for your help.
Aminat💪🏾
HI there,
It looks like your hand is angled. Start with both just so you can envision the squeeze of your chest. Then going to the single will be better for you to help squeeze that single arm.Really struggling with my time schedule. I work a long day 10 hour day not even adding drive time. On days I do HIIT I dont have the energy to get all the lifting in post HIIT workout. I’m hoping I build up to being able to get both in.
Or should I lift first then do the Cardio last?
I’m also having a issue with the gym I go to. (this is not your problem) but its small and I’m working around some of the exercises verses waiting on a set of dumbbells or piece of equipment during peak hours and new years resolution newies in the gym.It is recommended to lift first. If you are struggling on the days where both are supposed to be done. Do it on a different day if that helps.Just do the best you can. Everyone is working toward a better version of themselves….I am sure the NY rush will slow down come Feb. It always does.
It doesn’t look like the DB’s are needed. This workout is a test for how much you can do, so you are right it could be shorter or possibly longer. See where you are and do it, it’s a good benchmark.
Hello there,
My question is – do I take my post workout meal after strength training if I want to do my HIIT cardio right after the training on days that I cannot split them.
Pls advise. Eat then HIIT or HIIT and post workout meal after?
Enjoying the challenge so far😊
Aminat
Hey there,
honestly it depends on your schedule….You can go from strength right to HIIT and then your post workout meal. Or STrength post workout meal and then HIIT. Up to you.I was just trying to make something I could make multiple days of because I need to prep once for the week. My work schedule is 12 hour shifts so I don’t have time daily to make food. That aside, the numbers still don’t match that are laid out in the plan. Meal plan 3, meal 1, meal totals. A grapefruit added to the guiltless breakfast wrap does not total what the daily meal totals says it should be.
See attached images.
I am confused.
1/2 of A grapefruit can be 10-14g carbs. So that would bump up the carbs alot.
Meal plan 2 meal 4 option 2…I made nachos and it made my night.
I swapped out ghee for 2oz guacamole and used mushrooms instead of green beans. I sliced up the potatoes like chips and put them in the air fryer at 400 degrees for 10 minutes. I felt like I was eating a cheat meal but I wasn’t at all. 🙂Love this!! Amazing 🙂
Hi!
What are “7s”? When I click on it for information, it seems to have a broken link.
Thanks!
Hi there, the 7’s isn’t supposed to have a link. It should be done like 21’s for biceps where you cut the motion in half. upper half for 7, lower half for 7, full range of motion for 7.
Hi, I’ve done a few challenges & have watched the nutrition video. My question is if I want to add a dairy/ cheese option to a meal ( I am on meal plan 3) ( there are no Dairy options in any meals on this plan, except in one recipe) what could I swap out . I understand that dairy is carb + protein. You stated above that you cannot swap out for a Fat. Would you recommend just avoiding Dairy as there are no straight swaps on the menu plan. I really like cheese and would definitely like to be able to eat some occasionally. I remember on one challenge our post workout meal was a protein shake and 28g cheese.
Hope this is not too confusing and thank you for your assistance.Hi there,
I would stick to putting it in the meal where you have dairy and can sub it in if you like. That way you can have some each day if you desire. It’s too hard to figure out what and where it could go.Hello,
I am sorry to ask but I just bought an air fryer as I thought it would be great help for my meal prep. I put in 400 gr of tofu and when it got out there were only 100 gr left… LOL ! hum, assuming the water “got out of the food”..Does this mean that I have 1 portion of tofu left out of 4 or did the protein stay and now I have a super concentrated version of tofu and I should eat a quarter of what got out ? Sorry I am new to air frying … and with veggies it makes sense to weigh when they get out and eat them accordingly but with tofu I am a bit surprised… Thanks so much for your help and sorry if this sounds silly to you!
JulianneDoesn’t sound silly to me. I would just stick to the amount you are supposed to eat and cook it up :). Maybe the air fryer wasn’t the best choice lol. You prob just turned it into dehydrated tofu. Was it at least good?
I injured my back.😢. Unfortunately I will have to take it easy and miss some workouts. Should I lower my calories since I won’t be able to train in the immediate future? Thanks. Sorry if a similar question was asked.
I wouldn’t worry about that, the nutrition would actually be good for your recovery. There is also no telling how many calories you truly burn in order to take those calories out. Let’s just focus on your recovery so you can get back to training.
Meal 5 for the shake opiton – question. Can I drink this after my morning workout as meal 1 and then again at the end of the day for meal 5? The shake option twice a day would be great and convenient (beginning & end of day). I’m on the 5’5 meal path. Thx!
You can swap out the exchanges for another meal and make it a shake. Just use the exchange list.
I workout first thing in the morning around 4:30am after I wake up and before I go to work. What suggestions would you have for nutrition? I need to eat something so I don’t get sick but I don’t want to eat too much so I don’t feel heavy and sluggish.
I would suggest eating half of meal 1 and then after your workout have your post workout shake and a couple hours later finish the other half of meal 1
Good morning! Trying to avoid injury and pain. I’m trying to maintain mind muscle connection but my traps especially the left, have a mind of their own. What can I do to replace push press and BTN cable curl? I’m following gym workout.
Trying to slow my tempo and use lighter weight.
You can try doing just a regular shoulder press…and a preacher curl. Give those a shot.
No this is Meal 1 I substituted turkey bacon for the 93% ground turkey. I ate 3 slices. I didn’t pay attention to the FP vs LP.
It’s all good. It’s not going to make or break anything. You know now, just make the change. It’s all good.
Hi,
I am on the women’s plan 3. I was trying to figure out how I could make a scramble for multiple days or make egg muffins like we did in a previous challenge to fit the macros and I am confused by the numbers. Our meal totals shows 405 calories, 31 g protein 41 g carbs and 13 g fat but the breakfast wrap shows 258 calories,25 g protein, 14 carbs and 11 g fat. A grapefruit doesn’t make the numbers right so I am confused why the numbers don’t add up?
Hi there, If you are looking to make a completely different meal than use the exchange list in order to bring in new items. The numbers are not going to be exact. That way you Using the exchange key next to the item in the menu and choosing what you want to eat. Looking at numbers like that and trying to make something work would be a task as well. Let Nicole do that work for you….by using the easy way she laid out for you. Hope that helps.
The hyper link for “*7 bottom 1/2, 7 top 1/2, 7 full reps” on day 6,(lower body) isnt working; it bounces me back to the general page…im not sure what this exercise entails? Any help/guidance will be greatly appreciated.
Thanks for letting me know, I just sent an email to get this fixed. You will performa a stiff legged deadlift but you are going to split the range of motion into -top half. -bottom half. -full range of motion. 7 reps in each. equaling 21. Just like when you would do 21’s for bicep curls. Hope that helps. They should have that fixed soon!
So confuse 😕 !I Not sure if am doing this right. Pls help. How I suppose to do this workout?. It is taking at least 2 hours to do the full workout and not including the cardio. I hear Nicole that it only should take 45 min. What I’m doing wrong?????
When you first start and aren’t familiar with the exercises if might take you longer. Make sure you aren’t resting too long between sets. Also, check to see if it’s a superset or triset. If you doing all exercises on an individual basis and not seeing the supersets, it could also take longer.
Regarding the pages at the end of each workout section — the pages entitled “30 Minute Cardio” and “40 Minute Interval Workouts” — Are they just EXAMPLE workouts that we can do when the daily workout calendar calls for “HIIT Cardio” or “Interval Cardio” — Correct? These are just EXAMPLES- and we can choose either one — or create our own based on your HIIT / Interval guidelines?
You are exactly right. YOU don’t have to use them. Just some good butt kickers!
Is it okay to have canned pineapple in pineapple juice if I stick to the correct carb amount for the meal? I think the canned pineapple has a higher carb content than fresh pineapple.
I think it may depend on what it’s packed in….check that it’s not in a syrup or anything extra. I would get it already cut in the plastic container. Best bet.
Looking ahead. Phase 2 workout/Wednesday Day 3
Is listed as an upper body. One of the exercises is a deadlift. Is that correct?Yes, Traditional Deadlift works the back as well. Lats, muscles along your spine.
So I know between supersets and tridents you rest. But what time do u wait between each rep?
I would give yourself 1-2min depending on how smoked you are.