Maureen
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Any suggestions on workouts I can do while injured? I broke my toe and was told to stay off of my foot. It is making cardio and lower body a big struggle.
Do what you can! That’s my best advice. If you can use a bike or rower for your cardio that would work. if you are back in the gym you can use the seated equipment for some of the exercises, but I would do just that. Let it heal so you can be better afterwards and go after it hard. If you do too much you will slow the healing process. Get better sooN!
So if I don’t want to eat tuna everyday can I use canned salmon and 3 egg whites to make the patties? Would it count as the same macros?
If you put salmon in MFP, and the ingredients and divide by 4 does it equal the recipe? I wouldn’t recommend modifying a recipe but if you feel comfortable using MFP see what it yields for the macros.
Hello. Trying to get my shopping list/meal prep together for the week. The dried dill used in the tuna patties; is that dill weed, dill seed, or fresh dill dried out?
I would use dry dill….looks green. fresh dill dried out.
Does it matter what kind of apples? Green vs red? Honeycrisp vs Gala vs Granny Smith, etc?
Pick what you like 🙂
Please don’t hate me! But even after I got an answer it still didn’t answer specifics. This recipe yields A LOT and if you make teeny tiny little 1 1/2” diameter patties you will have A LOT of little patties! If you make them 1 1/2” thick, you would still have to make them 3-4” in diameter! So, bottom line, do we just cook them how ever we want and divide it into four servings.
Yes, that is what I would do. I would do your best to divide them equally.
I just want to make sure…i can eat any meal of the mealplan2….doesnt matter if it is the opsion 1 or 2….or must i stick to one option staight for 1 day..?
Just so I am understanding, are you asking if you have to eat one meal all day? NOt really understanding. I would eat the meals as laid out and make exchanges within them just to stay consistent.
Am I supposed to do
Z Press – 6 sets
Then
Floor Press – 4 sets
Then
Dumbell Row – 4 setsEtc
OR
Are all the exercises before the abs a giant super set?It will indicate if it’s a superset or giant set. These appear to be straight sets. Do them on their own.
Where are the videos located for the home workouts?
There is an “at home DB only ” tab you can click on the main challenge page.
Should I/Could I be taking any extra glutamine for soreness. I’ve never been this sore for any longer than a day or two. It’s not too terribly bad, but I’m curious if I should/could take a little extra glutamine to help for a couple extra days or if the soreness will subside soon as my bod gets used to volume. I just don’t want it to last too long and go into the next workout, unless that is expected.
(FYI – I’ve done some powerlifting a year ago (for a couple of years and loved it, and was ok with that soreness) but I have not done this kind of volume with intensity so I’m really feeling the difference.)
Grateful for all of your help!
I am sure it wouldn’t hurt to do another scoop. 5g
Hi there! Sorry if this is covered somewhere else. For the cardio and HIIT, if I feel destroyed from lifting, do you recommend just doing a lower intensity cardio/HIIT?
Can you put it at another time of day? I would just do the best you can with the HIIT. Or try to find another time separate from your strength. Do the best you can my friend.
On certain moves, like butt kicks and mtn climbers, do they count as 1 per leg or count 1 on each side (so in essence 80 total butt kicks as counted as 1 per leg)
hope I make sense.
thanksYes, total reps counting each leg as 1
Are you able to switch between apps when it is running? I want one that I can check my heart heart during tabata without the timer pausing if I get out of the app
I believe so because I use spotify at the same time.
Hi! My core isn’t strong enough to do the straddle ups. What is a good replacement or modification?
You can just put your feet in the air and reach up like a crunch.
How big am I cutting these bad boys? I could eat the whole pan if you’d let me! (Hello, my name is Alice and I am a sugar, specifically with anything cakey, addict.) I just don’t know how big to cut them.
You will cut them evenly into 9 servings
Is it ok to change the order of the meals with the exception of the post workout meal? I get up early…4:30 or 5:00 and like to have something to eat preworkout. The greek yogurt with whey and a carb appeals to me early in the morning. I save my fat from that meal for later in the day. Is this ok. or…what is the preferred preworkout meal?
STephanie’s response is correct!
Was so excited to start the challenge. Had to work the first 3 days 14 hours a day. Lost my mojo.🙈
Just pick it up and go! Doesn’t matter. It’s day 4. You can still win the whole thing:)
If anyone needs a bag to carry all there meals in, 6 pack bag is a great investment. I have the bag pack which I have used for a few years now. I’ve always wanted the woman’s tote and just bought it since I’ve personally never seen a 50% off sale (I used code FB50).
On the side note – I hope you all are kicking butt with your work outs. I am pretty sore but it feels good! 😊
good find!
Can we split our cardio and weights if needed to get workouts in and not take a day off or is it essential to do the workouts on the same day? Example I do interval cardio today and the lower body tomorrow and not have Wed off for phase 1. Thanks!
I would try to stick to the plan as written but if you need to make up some workout you can use a rest day but I would recommend having one complete day off
Is it ok to do a cardio workout extra on your off days Wednesday and Sunday or does your body need the rest to do this program correctly?
If you need to make up some cardio you can use a rest day but I would recommend having one day that is completely off.
There is a superset on lower body day- see below
SUPERSET
Dumbbell Sumo Squat 3 x15
Dumbbell Stiff Legged Deadlift 3x 15
Dumbbell Bulgarian Split Squat 3 x10 (each leg)
Hip Circle Barbell Hip Thrust 3 x12Is this supposed to be all 4 in a row and then a rest? I am asking because the other movements that have been labeled superset for upper body have only had two exercises beneath and then split off again. I want to make sure I am following the plan correctly and not splitting when I should be doing them in a row. Also sounds super taxing and funnn ha
ThanksWhere it says superset: just do the following 2 exercises together. The next two are to be performed by themselves. Superset just means two…it would be a Giant set for 4.
What are your favorite shoes for calisthenics? My running shoes aren’t cutting it.
Are they not supportive enough? You can always look for something with more support. More cushion perhaps.
Hi there, I turned 47 this year and took a 2.5 year hiatus from serious training and cardio because of fighting (and surviving) stage 2 breast cancer. I’m all clear to work out, but the problem is, I’m very out of shape. My brain tells me “you got this” but my body is like “what are you dooooing???” Lol. I have to stop after the intervals before they are complete and the ones in HIIT I’m for real catching my breath. I know it will get easier but will not finishing the interval times of super high intensity at least at first hurt my progress? As far as fat loss. I’m trying my hardest and so excited to be doing this for myself. I need to drop about 15 lbs of fat. Thanks for any suggestions. Tammy Christman
Just meet yourself where you are. If something is challenging for you, then you are working hard my friend. If you need to slow down and take a break, then do that. You will eventually amaze yourself on how far you have come. You surviving breast cancer already tells me that you are one strong woman!!!
Should I make any adjustment to the food plan? I am only 4’11” and 114 lbs. I am most comfortable at 105 lbs and I’m a 43 year old female. Thanks!
I would go in the first meal plan.
Hello, I am on MP3 and was curious if I could make the Mug Cake from previous SS Challenge fit into this one as I have all the ingredients readily available! The Macros are way off from the Brownies so wasn’t sure how many of each exchange I could count for with this.
Let us know where you think the macros are off. I don’t know the exchanges to the old plan. If you want to work that in, you will have to use MFP to figure out how you can do that.
I’m on meal plan 2. Where can I add the Mexican cauliflower rice to my plan? I don’t see where there’s a breakdown of how many LP, FP, D, SC, FR, V, F it qualifies for to be able to put it in my plan.
If you look on the corresponding vegan meal plan you will see what the exchanges are for that meal and then you can prob work it in somewhere.