Maureen
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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 🙂
Does anyone use a meal delivery service for dinners? My husband does all the cooking and is sometimes easier if he just has a recipe to follow? But some of the delivery meals do NOT fit in the macros and calories.
Hi there,
You could use mega fit meals…..you can just get meat, protein and vegetables. The meats you can do in bulk. You can make it as clean as possible. Check them out and let me know if you have questions. They have free shipping so there aren’t any codes to use.Hi there,
Im on meal plan 3. I’m just noticing that there is a discrepancy between the macro suggestion and weight in the recipes e.g egg muffin breakfast with 1.5 servings of carbs, but suggests 40g oatmeal (on food exchange list, this is one serving)
Please advice, especially as I have been following the macro suggestions!
CatherineHi there,
Good catch…that should read 60g of oats. Hence the 1 1/2 servings. Thanks you.Happy New Year,
So, I had a hysterectomy in September and I was told to be careful with ab work and anything that involves the pelvic floor. When I first started working working out after the surgery, I tried the leg press and knew right away that it is something I shouldn’t be doing for awhile. What can I do instead? Also, I haven’t had too many issues with the ab work except for the roll-outs. It felt like I was in danger of tearing something, so I stopped. What can I do instead? And finally, hahahha old age nonsense…. I have a bunion joint that has been preventing me from doing calves. I’m okay with having little calves and thick thighs. lol… Should I swap out the calves work for more quads, hammys or glutes?
Hi,
Did your doc tell you some exercises he would advise you to do. An ab roll out is like an extended plank. Can you do a plank on your knees for starters?
I wouldn’t worry too much about it.I have a pretty good home gym but when it comes to doing the Squat Press I use the Barbell. What I found difficult today was getting enough weight on the barbell to exhaust the legs but also being able to lift it over my head. Any suggestions?
Also, that bulgarian split combo was difficult – I felt like my front leg wasn’t as straight as it should have been in that position for the deadlift – did anyone else feel that way?HI there,
Are you saying that you don’t have a rack to hold the barbell that you load? You can get free standing racks to hold the barbell that way you don’t have to lift it like that. (they aren’t expensive)
I did this one today as well. It feels similar to when you are just doing this exercise on it’s own but when you put it as a combo…it does feel a bit different. Just really focus on getting that stretch in the hamstrings when you come down and squeeze as you come up. HOpe that helps.Hiya! Just curious if there is a wrong way to stand in the smith machine. I feel a little silly even asking but just want to be sure. I may or may not have been standing the wrong way…..🤣
It depends on which model…..Usually the part where the weights are being stored is behind you. Atleast the one I use.
Am I missing how much Almond milk to use for the shake in meal plan 3?
Thanks!
I don’t see the almond milk in any shake post workout…..there is a shake for option 2 meal 1 for Meal plan 1. Make sure they are referring to the post workout shake.
Can I add Cholula or Tapatío sauce to my meals for extra flavor? I usually don’t season my food because I like to add a hot sauce.
Are there carbs, fat or protein? If so, you are adding extra calories. Take a look
I’m loving this meal plan! I was wondering if I can eat (for example):
Meal 2 option 1 for a meal, then
Meal 2 option 2 for a meal.
Or are we only allowed one option per meal # per day? I hope that question makes sense. Thanks for all of your support and time with these questions♥️You could eat option 1 for all four meals if you wanted to do so. Eat what you like 🙂
I am a little confused please help me understand…you only do drop sets when it says 4 sets?? Then pyramid if the set is 3?
You will only perform a drop set if it says it on the workout plan. Pyramid is just a way of working with heavier weights. If your reps are 8-10. You will likely start with a weight that you can only get 10 reps. Then you can maybe do a bit more weight and maybe you hit 9 reps, next set you try a bit more and you barely get 8 reps. The exercise called for 3 sets. You worked within the given rep range but you were able to gradually increase that weight and work harder. I hope that helps.
I had 2 knee surgerys. still not able to get full Range of motion on my Left knee, so im kinda of limited on Cardio. I can do biking some. I entered this program to do the best I can knowing I probably will not win. Thats ok..
My questions are should I cut back on anything I am eating since I can not really do hit cardio? My heart rate will not reach 190 for sure with my limitations.
Thank you! AngelaJust do what you can with where you are and what you have. I wouldn’t mess with the macros at all. The 2nd phase is a cut so I wouldn’t worry.
Loved todays workout however the ab rollout, I wasn’t even close to be able to do.
Any recommendations?
Thanks,
CarrieStart with some regular planks…..
I would just do the rower and the bike. YOu can have some good workouts there. You can try running your stairs as well.
I want to confirm that correct weight training for Phase 1 – We are just doing the sets as indicated and reps per week correct? Or are suppose to be dropsetting/pyramid style with increasing weight dropping reps? Just want to do it correctly. Thanks!
Just use the rep range for that week.
My intercostals and core are weak due to previously 6-broken ribs in my back.
I have little core strength to perform a plank hip dip or ab rollout properly, and do not want to injure myself.
Would you be able to recommend two different exercises that I can use as an alternative to work towards building my core that will not aggravate my back?
I would just start with a plank from your knees, you can also try the side plank the same way. Super basic start for you and you can make it harder as you go
I’d like to substitute the treadmill HIIT work with outdoor running so I can involve my dog as well. I’m thinking to perform the “Hear & Sole” workout on the sidewalks around my house. Do you have any suggestions or tips for how to track what I’m doing so that I can be consistent (using a watch to see min/mile pace, track heart rate, etc…)? Thanks!
Hi there,
I would just occasionally glance down at your heart rate monitor to make sure your intensity is high enough.
