Maureen
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I know our re-feed meal isn’t until next Sunday but I am planning for this meal and phase 2 meals today. I have been 100% on with my meals and I am nervous about this re-feed meal. With that said, I have a few questions. Does the re-feed meal replace a meal? If so, does it matter which one? Sunday is a rest day for me (if that matters). Nicole suggested 2 pieces of pizza. Does it matter what kind of pizza? Am I totally over-thinking this? I just want someone to say “Angela – eat (insert food choice here) for your re-feed meal (ha!)!
Hi there,
**DO have your meal the last meal of the day. Doing this will help prevent you from making the cheat meal a cheat day.
So yes, it replaces your last meal of the day. I would just have one of the meals she suggests to put your mind at rest. Keep the pizza simple vegetables and a meat…..or whatever you would normally get. Don’t overthink it. Eat what you would like to eat just follow the guidelines in the nutrition section. You’ve got this!I use sweetsweat band or some type of rubbery waistband daily to sweat more and eliminate inches off my waistline, but is that ok to use duing squats and deadlifts? Feel my back is more supportive when using the waistband than not. When or should I use a weightbelt? Squatting my weight. What is the general rule of thumb regarding when to use weightbelts? And can you use both for different reasons?
Hi there,
I can’t speak about sweetsweat as I don’t have experience with using that. I would let you know when squatting heavier you could use a weight belt. It helps increase the stability of your low back during these challenging lifts. I wouldn’t use it with loads that you can easily support. hope that helps.Hi. I wanted to know if it would help these last 2 weeks to up the rep range to 15-20reps? I look too muscular and want to try to decrease the size. Just dont want them to get bigger lol
Thanks,
KathyHi Kathy,
If you have never done a cut before…you might find that once you hit that phase you will lean out and your muscles won’t appear to be as big as you think. With a larger intake of carbs your muscles tend to hold more water. Giving you that “full” feeling. I would just keep training according to the plan. Thanks.Are the rpm’s for the spin bike HIIT cadence rpm?
Hi there,
I understand them to be the same. RPM-Revolutions per minute. Cadence RPM would be RPM’s just the same. Hope that helps.I’m about 5’4 and a half but am over 160 lbs. I know it says to pick based on your height but there are times when I’m starving, even with 5 meals. Should I go up a plan? My BMR is around 2500 so I wonder if going down to the 1700’s is too low for how much work I’m putting in at the gym
HI there,
Is your weight moving? What amount of calories were you eating before the challenge? If you were eating closer to the next meal plan up, then I am sure you would do just fine there. It’s hard for any of us to make that call without knowing you. I am sure you can understand.Hi, I have all normal cardio equipment available in a gym.
I tried a steady state cycle and that was ok but not very fat burning. If this was the best option what would be the equivalent for the hiit please? An hour? If so what % of Max Hr should I aim for that’s also kind to my knee.Steady state or going longer won’t really duplicate HIIT. Can you walk on an incline? YOu don’t have to run. Just use the incline to get that heart rate up. You can always try an UBE or Upper body ergometer….it’s like a bike for the upper body….You could go as hard as you can on that thing while following one of the cardio plans. Just my 2 cents.
I have a shoulder injury which limits me on certain exercises. Deadlifts are one of them. What is an alt exercise?
Not sure what you can really do but you can try Rack pulls…it’s just a partial ROM on deadlift. Or a Romanian deadlift, KB swings would work the posterior chain as well. Hope that helps.
If I’m splitting my HIIT and weights – would I do meal 1 after HIIT and then post meal after weights?
Yes, post workout meal after weight training 🙂
Yes, the weeks are as you laid out in your question.
Correct answer 🙂
Hi, I need to complete my workouts at one time in the mornings. Should I do HIIT/cardio or weights first? And usually I don’t eat before workouts, should I eat the first meal prior to working out? Thanks
If you aren’t used to eating before training I would try to eat 1/2 of the meal train or Hiit and then have your post workout shake and a couple hours later maybe sooner…finish the other 1/2 of the meal.
Meal Plan 2, Meal 2, Option 2….is the cheddar cheese a Fat as listed in the option or Dairy as list in the exchange? Wanted to sub it out but didnt find it in the fast exchange list but find it in Dairy.
For the purpose of this challenge it looks like she wants you to refer to the fats list.
I’m I little confused because in one option is
1 1/2 fruit option 2 is only 1 fruit.What are you referring to? Can you name the meal plan meal number and which option so I can better help you.
So does MegaFit Meals are they already cooked? And they don’t have anything in them that we can’t have correct? I seen where you can create your own macros and food which I thought was good. Is the food good? TIA
Yes, they are already cooked. You can check the macros for the food online. I like it.
Hi…may6a dum question🤭
Do you think I can replace 4 oz of salmon
In place of 4oz of can tuna in water an a boil egg yolk because I know salmon is a fatty protein or 4 oz of can tuna in oil…
It can be possible….thanksNot a dumb question…but I would look at how much fat for the exchange and how much salmon has…..It’s not a typical exchange but I can see what you are trying to do.
Another PB ball question…..
Can you use almond butter instead??If the macros are the same for pb and almond butter go for it.
Is it suppose to be a max of 2 meals with fruit in a day including your post wo shake?
Not necessarily. YOu could eat the same meals over and over if you wanted….
I want to make sure because I don’t find the sausage is listed so I been eating,A serving of
1 LP
1 SC
1 Fat
1 Fruit
This is option one.
For post workout
I been use
200g of pineapple
Scoop of protein is 25g, it is ok like that or has to be 1 1/2 of fruit?Hi there,
Is this for meal plan 2 for women? I am pretty sure you are talking meal #2 option 1 that you are asking about. Thanks.Hi I choose Meal plan 1 because I am 5’3″ but I am 140lbs
But I am noticing that I am feeling hungry should I switch to meal plan 2 or I wait until after a week or I wait until phase 2
What is the best advice thank you
I know we should choose accordingly to height.
ThanksHi there,
I would give it another week and see how you feel. If you are super hungry now…phase 2 will be a cut so less than now. If you know you were eating more calories than this before and know you maintained your weight, then you probably could move up in the meal plans.Yes that is what I’m saying – no rack
You can get a rack that literally just holds the barbell. They are much cheaper than a big squat rack. Take a look…..If that’s not possible, then you have what you have and do what you can without hurting yourself.
Question. I am a spin instructor and I teach two hours of spin every Tuesday. Is it okay if I swap Day 4 with Day 2? I can’t do so much spinning after hard leg work. Now I do Day 1, 4, 3, 2. Just want to make sure this is still okay?
Thanks.You can make that schedule work for you. Just avoid training the same muscle groups back to back. Sounds good.
For the barbell lunge-I presume the exercise is per leg? 8-10 reps each leg, for 3 sets?
Yes 🙂
DumbbeLl shoulder press at home is different than standing neutral grip should press how?
Also, what is at home substitution for bent over rear delt raise? (I dont have cables) and this movement would be very similar to lateral raiseHi there…your hand position is different Regular your palms face out, neutral your palms face your body. Your position for a lateral raise and rear delt are different. You are completely bent 90 degrees at the waist. hold both DB’s in your hand. Watch the video for the cable. Its the same positioning and same movement. You are just using DB’s instead of the cable and you are doing both arms at the same time. Your bent over positioning is what makes it a rear delt exercise NOT a medial delt exercise (lateral raise).
I’m wondering too. It’s meal plan 3, meal 1, option 2.
saw it….do about a cup of almond milk
I drink just the protein with water and eat the fruit by itself. I don’t have a problem doing it that way. It was kind of a big bowl of fruit tho.
That’s a good plan in my opinion. I would embrace the extra that you have. Phase 2 will be lower in cals…so enjoy it while it’s here 🙂
