Maureen
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Hey guys! I’m getting excited about phase two but I’m wondering… how do we ensure we are not muscle wasting while lifting and doing HIIT/cardio in a calorie deficit? Or does that even make sense? TIA
Hi there! We can’t really “ensure” that it won’t happen. When you are in a calorie deficit, you are just trying to hang on to the muscle that you have. That makes perfect sense. I would just make sure you are eating all of the meals, lifting as heavy as you can. It’s a 4 week plan….I wouldn’t worry about that amount of time. You should be fine.
End of phase 1 and sick with the crud! I was able to get in 2 workouts this week. Should I complete what i did’t do before starting phase 2 or just move on to phase 2?
Hi there,
Sorry you aren’t feeling well. I would just move on to Phase 2…that way you are right with everyone else. Good luckI emailed yesterday about the Landmine Row video and they were aware. They said they were about to film that video soon and it would be posted before Phase 2 starts.
Hi there,
The video is up!Could you please tell me the “size” of the canned tuna that is used in the plan?
Thank you!!Hi there,
Can you just refer me to where you need clarification? Is this in the exchange list or per a meal? thanks.I wondering the same thing as well for Phase 2 – Meal Plan 2, Meal 3 Option 1 lists 1 LP and Meal 3 Option 2 lists 1 1/4 LP.
I would not worry about 1oz protein. It is about 30cal and 5g protein. Keep it simple and stick to 1 serving LP, forget the 1/4
I’m seeing protein waffles for meal 1??
I was referring to fats for meals 2 and 3. Is it 1 fat or 1/2?
It looks like option 2 is switched for those fats in their respective meals.I have to figure menus for us by Friday:(
Thanks:)
Hi there,
It looks like it’s 1/2 F….I am reading it as 7g of Ghee should be 1/2 fat according to the exchange list. One serving says 14g fat is one serving also according to the exchange list.Could you please recommend a better brand of digestive enzyme and probiotic. I have been looking on amazon but There are so many brands
Tia 🙂
Hi there,
Unfortunately, we don’t recommend other brands here. My advice would be go to your supplement shop…a small business type, not like a GNC and ask their advice.Hi there,
Is the oat bran that is in meal 1 for phase 2 the hot cereal kind?
Thank you,
JennYes, Most of the time it will either be by the oatmeal….or I have found it by a section that carries the rice flour, almond flour….Red Mills is the brand I have used.
Even though my nutrition has been spot on I haven’t trained as much as I would like. This 2-3 days per week on weights. This week SHOULD be a full week. I feel like
I should extend Phase 1 another week to get in another good week of these workouts.Thoughts?
Hi there,
That’s completely up to you. I would probably just roll right into the next phase with everyone else. That way you have a ton of support with everyone else going through the same spot as you.Phase 2 training question
Superset: Bulgarian split squat / Bulgarian Split Squat jump….Are these with dumbbells or barbells or no weight?Also, there isn’t a video example for the landmine row
HI there,
It indicates you are using a barbell. Scroll down where the videos are and you will find that.
Let me check on the landmine row video.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.
