[Maureen]

bbdavis wrote:

Just curious here – I am doing the challenge with my husband and my mom. We are doing great in terms of staying on the eating plan (yep – it’s a lot of food), and we are getting through all the workouts with no real problems (modifications for mom of course).
We did notice that we all pretty much “hit the wall” in terms of energy levels on Sunday – meaning exhausted/pooped. We are all sleeping great – thanks to the workouts. Pretty sore, but not too sore – able to do our workouts this morning (Monday)….However, we are all still pretty rung out in terms of energy. Hoping we start to bounce back.

Is this normal? Anyone else feeling it too?
We typically lift 5-6 days a week and cardio on the weekends (bike), so it’s not more….but then again – it is more. Right?
Certainly heavier and cardio more intense. Pushing ourselves much more.
Still surprised to be so dang tired! Just want to make sure we’re not alone or doing something wrong!

Thanks so much!

Hi there,
I would just chalk it up to a higher workload and just an adjustment to a new plan. You aren’t doing anything wrong……sometimes you just feel beat up. It’s all new meaning harder and more challenging. Hats off to finishing week 1!!!

[Maureen]

narby67 wrote:

Hi, I was sending the email twice to mailto:[email protected] but I have issue to send it ao please for monday what is the incline cable pull down exercise
Is for monday work out and I am in fl, easter time
Thanks in advance

Hi there,
CHeck it out now. I just looked and it’s working.

[Maureen]

jESSICA ESTENES wrote:

Ate potatoes in can ok like the sliced white ones? O fat 15 carbs and 1 protein in 165 grams please let me know trying to meal prep thx Jess

HI there,
I would rather see you use just regular ones. Not sure what else is in the canned ones. You can compare the macros on the can to similar weight of macros for the other. 1 med 100g potato cooked with skin on is 94 cal 21carb, 2g protein. That could be a way to judge if that’s a good swap

[Maureen]

Hi there,
If you have logged your food in the past and know you were eating more than this, then I would increase to the next meal plan. THis is a build challenge so you need the calories to perform and get stronger. Let me know if there is anything else I can help with.
Thanks.

[Maureen]

swprince85 wrote:

I could not hold myself up at all. Once I jumped up, I immediately just came back down. I did that for a few times and then I ended up doing Wide grip pull downs with a negative. Will this work or is there another alternative? Thanks.

HI there,
I have a couple questions….did you have to jump up alot to get up there? I tend to stand on something that is pretty high so that I start higher up and don’t have to jump as high to get up there. You will be strongest most likely at the top….as you come down it will get harder. So if you are able to start a bit higher you might be able to control it a bit better. Does that make sense?

[Maureen]

hrsantana22 wrote:

So I did some substituting today and it seems that I hit everything but protein. Is there anyway of getting the rest of my protein in without going over fats and carbs? I dont know what happened. I am about 50g of protein short!

HI there,
My guess is that some of your subs weren’t accurate. A lean protein like chicken won’t bump carbs or fat. That might help. In the meantime, I keep the subs to a minimum so that you can keep more control on hitting those macro goals. Good luck!

[Maureen]

cheryl kos wrote:

Hi this maybe a dumb question. Today I did workout 5, chest. Problem I have is a shoulder/arm not behaving, therefore, push ups impossible and DB bench….so I did them very light to create movement pattern etc, question I have is I ate food as if done a really good heavy/hard weights session. If this happens again should I lessen food as not pushing on those training days or safe to keep foods as prescribed no matter standard of workout?

Never a dumb question. I would follow the meal plan even though you might have a shoulder issue. Once you start manipulating macros you are going to have a hard time remembering what you did, and if it’s working because you changed the challenge. Just make it easy and keep going! You’ve got this.

[Maureen]

heatheryork wrote:

On meal plan 1 it shows 60g of oatmeal as an SC, can I substitute that for 100g of whole wheat pasta since that’s an SC also? Or do I need to switch 60 g of oatmeal for 60 g of whole wheat pasta?

If you look to the left of the food you will see 1 1/2 SC…that means you go to the SC exchange and then what is listed is 1 serving…so you will take one serving plus half of the food you want. Does that make sense?

[Maureen]

Kathy Carlin-Houle wrote:

Hey Ladies-
Just curious, I know on other challenges you could eat the same meal for every meal. Can you still do this? I notice each meal is different portions,( grms, oz) of protein, sc,and fats. So I’m thinking one couldn’t, hence the exchange list. Am I correct??
Thanks…not that I want to but I know in past one could.😊

You can EXCEPT the post workout meal. The other meals for the particular day Training or Non Training can be eaten more than once. Just remember there are 2 meal plans based on training day or non training day.

[Maureen]

mrsmeans wrote:

Hey Mo, Dairy is listed on the exchange list right below Fatty Proteins. (Just an FYI) I had to look too as I assumed it was a Fat as well.

I know….I put my glasses on and saw it lol . I’m getting old . thank you!

[Maureen]

Olivia wrote:

Okay thank you!! Cheese is under (D) on food Exchange list but no plans have a “d” mine has cheese in w meal but counted as a fat. Thanks!

I did miss it. It’s under fatty proteins. I’m not sure how I missed it.

[Maureen]

Elena Shea wrote:

Hi. Looking for alternative to the nordic curl. I don’t have access to a machine or an exercise ball. Do i just do more lying curls? Thanks!

Hi there,
You just need to wedge your feet underneath something or have someone hold your feet while you slowly lower yourself down. Does that make sense?

[Maureen]

KIM wrote:

Upon comparing plans it looks like plan 2 meal 3 has to much food listed Can someone check this out?

Hi there, Are you referring to the non weight training day or weight training day?

[Maureen]

Olivia wrote:

Is dairy missing from meal plans ?

It looks like dairy isn’t a category in this meal plan. ie Cheese is to be exchanged in the (F) this time. I was double checking with Nicole just to make sure but I assume this is correct. Thanks.

[Maureen]

Olivia wrote:

Yes I see that but for woman’s meal plan 3 the pre written meal for shrimp tacos says 28 grams of cheese with an F in () .. that’s why I was confused

Hi there,
I don’t see a dairy category in the exchange at all….unless my eyes are bad. If it says (F) I would go with that. I am double checking with Nicole just to make sure. I will correct this response if I am wrong. Thanks.

[Maureen]

nsviolin2003 wrote:

Given that the “Post Workout Meal” is to be had 30-45 mins after working workout (which isnt to include any fats), how long after our “Post Workout Meal” can we have the next meal (if it were to include fats)? Or should the following meal also not include fats?

You are good to eat that next meal 2-3 hours after. Just eat the next meal as planned. The post workout meal is the only one that doesn’t contain fat. Train hard!

[Maureen]

mdoris12 wrote:

Question phase 3 day 3 Static Hold Dumbbell Lateral Raise no video confuse with the 5/5 4/4 3/3 2/2 1/1

Hi there,
You start with holding out Left arm and do 5 reps on right, now hold right arm up and do 5 reps on the left. Keep that up until you reach 1 rep on each. (that’s one set) . Hope that clears that up.

[Maureen]

Danieal O’Ferrell wrote:

Sorry I never knew we could request this but read it somewhere.
Sadly I don’t remember where I was suppose to post the request but I would like a copy of this challenge to do on my own at a later date, due to some unforeseen circumstances last month.
Where do I ask for this and is it possible to have access to all the wonderful questions and advice given in the forums after the challenge ends and the normal access time has ended?
Thank you for all you do,
Danieal

Thank you! email [email protected]. Request that info there. See what they can do for you. Unfortunately, the forums go away once the challenge is done making room for the new current challenge. If you get your copy now, go through it I am sure the forums will still be of great help for you. Thanks so much.

[Maureen]

Jane wrote:

Hi! Can you help explain the reps for the dumbbell static hold lateral raises? 5/5 does that mean hold one arm for 5 reps on the other arm and then switch? Do all 5 as listed (for 5 reps, then 4 then 3 then 2 then 1) and that’s one set? Thank you!

each set will be 5 reps right/5 reps left, 4/4, 3/3, 2/2, 1/1….that’s one set. Hope that helps.

[Maureen]

kathleenmariemt wrote:

DB step up still not working. Sends you elsewhere.

DB step up seems to be working. She did not alternate legs just so you know.

[Maureen]

narby67 wrote:

Hi! I was looking ahead for next week and I am a little confuse between the demo video and what the exercises call

FST-7 rest 30 sec after completing set with both arms

I read the explanation but still confuse

Please someone explain it to me like I am 5 years old 🙂

Thanks in advance

Hi there,
Here’s the explanation:
FST-7 calls for performing seven sets of an exercise with little rest (30 seconds) between sets. Stay with the same weight throughout – a weight you can lift for 10-12 reps for every set – or increase it.
My explanation: select a weight you can do for 10-12 reps. Do one set, rest for 30 seconds. Once you have selected the weight, don’t decrease it. You will continue doing all 7 sets like this. A reverse pec dec is done with both arms at once. Hope you can understand it now.

[Maureen]

Jennifer Morgan wrote:

I just did the 20min Bringing Up the Rear stepmill HIIT carido from phase 1, but added 2 more 5min cycles onto it, to make 30min. That’s a killer!!!

Way to hang in there champ 🙂

[Maureen]

rowenaduta wrote:

What am I doing wrong? Did the Cable crunch yesterday. Feeling it between my shoulder blades.
Had my phone next to me and kept checking my form compared to Nicole. Changed weights during sets. Really focused on using my abs during every rep but just coulndt feel it working. Not sure why my shoulder are really sore today.
thanks. Row

Hi there,
What others exercises did you do that day and the day before? Just curious.

[Maureen]

lab1017 wrote:

It’s 4x/week. I know it can be done at a different time ( for example in morning ) and then weight training later. But- if needed- can it ( or should it ) be done on a rest day.
I know it’s best to get a full rest day to recover. I’m honestly a little anxious about leg/lower body , then trying to do 45 min cardio.
I’m hoping to split it up and try for cardio in a.m. , but wondered about doing a cardio on a REST DAY ??
THX !! Lisa

HI there,
The schedule is laid out that way for a reason….HOWEVER, you need to do what works for your schedule. If you can try and work some rest in somewhere else go for it. But do what you need to do. Don’t be anxious. Just make it work with your schedule. You’ve got this!

[Maureen]

rebecca.vaccaro wrote:

I’m a complete tool and cannot find the amount of time for cardio phase 2. I know it’s 4x a week 2 HIIT and 2 Interval, but how many minutes?

Schedule
PHASE 1
• 3 days per week
• 20 minutes of HIIT cardio

PHASE 2
• 4 days per week
• 2 days of 30 minute HIIT cardio sessions
• 2 days of 45 minute Interval cardio sessions

PHASE 3
• 6 days per week
• 3 days of 45 minute Interval cardio
• 3 days of 30 minutes HIIT cardio

[Author]

Posts