Maureen
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Is there and elliptical HIIT option available? For lower back and arthritis reasons, the elliptical doesn’t aggravate these areas for me 🙂
You can use any piece of equipment you would like. You can take one of the hIIT workouts and just try and apply it to the elliptical. Do the best you can.
On the SuperSet section does that cover just the squat and calf raise or does it also include the split squat combo?
Hi there,
The leg press and the calf raise is the superset. Just those 2HI,
I wake up at 4 am to get to the gym by 4:45am to get the workout in before work. during the building phase do I need to eat protein, carb, and/or fat before my workout. If so, how much macro nutrients and how much time before the workouts. I have been told in the past to eat a hour before work out so I have gotten up at 3:45 am to get my meal in before my workout. Is it ok to split the macros in meal one to get it in or can I adjust the macros so I am getting the the total macros in for the day. I know timing is important in building muscle. Any suggestions are appreciated. I am a pharmacist and I stand on my feet 10 hours per day so I am too tired at night to workout.Hi there,
Great question. You can eat half before training. and then take in your post workout meal and then a couple hours after eat the other half of meal 1. Just make it work for your schedule. In the end, the best is just get in the macros for the day. Try a couple of ways and see what works for you and where you feel the best.Can you go between Option 1 & 2 for each meal? Or if you pick option 1 for Meal 1, do you have to continue with option 1 for all other meals?
You can choose whichever meals you want. they are all roughly the same macros per meal. Happy eating!
FYI, the Calendar shows four HIIT cardio sessions for Phase I but the Cardio tab mentions just three HIIT sessions are to be completed during Phase I. Thank you
Hi there,
phase 1 is 30 min HIIT/3 daysOk great I’ll see what it does in 2 weeks and see if I need to make adjustments.
Thank you so much!
Good luck!!!
My body is just sensitive to carbs. I’ve been doing good around 114g right now. Do you think jumping up to 170g would affect me?
It might, it might not. I don’t know enough about you to make that call. You can always change things around and make sure you eat the desired macros for the day but do it in your own way. You can always go back to the fats. I would just take note on how your body responds and make adjustments from there. I would give it two weeks. But do what you feel is necessary for you.
Hi there,
I take daily collagen which consists of 10g of protein, should I adjust my protein to account for the collagen or is it not negligible?Thank you,
JennHi there,
I would just adjust the protein in your shake post workout to account for this. Easy peasyThe egg white muffin recipe calls for a handful of spinach but it doesn’t say what you do with it. I am far from a chef so not sure if it goes in the muffins or what. TIA
I hear ya lol. I would just put some in each cup. Nothing fancy 🙂
Hi. Do you think we could swap carbs for fats as long as we stay within the calories? Or do you think my body will adjust to the higher carbs in a few days.My body is used to doing higher fats.
Thank you
Hi there,
I would suggest just trying to do the program as written and see how you do. I am sure you know that fats are twice as dense as carbs so it will eliminate a fair amount of food if you are eating mostly fats. It’s not good or bad….it’s just the way it is.I hope this doesn’t sound like a silly question.
On the meal plan, every meal has carbs, protein veg and or fats.
Do they have to be exact, eg 1/2 protein, a fat and a carb for a meal 2.
or for example can you have a full protein a fat or 1/2 fat and 1/2 carb or full carb.or should the macros just match at the end of the day?
Thank you..
If you are referring to making exchanges, I would make sure the exchange is exactly what’s written for that meal. Or else you have to adjust the entire day to account for that. Following that plan will just make it easier for you to stay on point. I hope that helps.
I have built considerable muscle lifting consistently over the past 4 years. I do not need the building phase. Can I go straight to phase 2 cut phase and just repeat it twice?
Hi there,
I would just follow the plan as written. The training/workouts and meals might be something you haven’t done before or in certain combos. It could be a good change for your body even with your experience.I just can’t get over how Massive this shake is. It’s going to take me an hour, at least, to consume.
Enjoy it while it lasts lol …..when you get into phase 2 it will be a cut phase….less food more work. Good luck
Seems like a lot, and it’s so thick, I’m eating it with a spoon. I did add 1 cup water, so that it would mix together.
You can always add more water to find your desired thickness.
This is 350g of strawberries. That seems like an awful lot for a post workout smoothie, considering I still have to place in an additional 50g of another fruit.
Hi there, one medium strawberry only has approx 4 calories….so you need to each a bunch in order to hit the carbohydrate amount. You can always choose another fruit in the exchange list if you would like something different.
How much almond milk are we supposed to use?
Just start with 1/2 cup -1 cup depending on the thickness you like in a shake. Put ice in there as well. That makes a difference in the consistency as well.
Are we supposed to mix this with water or almond milk? If so, how much?
Hi there,
Just mix with water if nothing else is indicated.It looks like the calendar does not account for Feb 29, 2020?
Thanks for the heads up. I will let them know. Good luck in the challenge.
You go by your height when choosing meal plan. How to measure is written above the meal plans:
If you haven’t measured your food before, here’s are a few general rules:
Measure all meat, potatoes, rice and pasta (whole wheat, of course) cooked
Measure oatmeal dry
Measure proteins cookedGreat advice Samantha!
Hi,
I was looking for specific pre-workout recommendations. I know on facebook people aren’t giving specific names. I have no idea what to choose. thanks
HI there,
If I were you, I would just head into your local supplement shop and ask their opinion on what they think is best for someone who hasn’t had one before. You can show them any recommendations that Nicole gives for what should be in it. We don’t recommend other brands.I think the information at the beginning of each section would be great in a printable version too. I save and print off the jpegs files but I don’t want to have to screenshot information section
Any chance the team could make this happen for this challenge?I just click on the info and print. It always prints out big enough. Have you tried that?
Can we choose meals from the regular meal plans and the vegan meal plan? Or do we have to stick to one or the other?
You can choose vegan meal plans as well. enjoy!
Thank you Moe for taking the time to respond. It wasn’t a huge jump since I had just finished the photo shoot challenge, I think it’s an increase of 200 calories but I can’t remember how many g if carbs we were eating.
The weird thing is how I felt great for the first 4 weeks and now not so much. I changed my meal 1 on some days due to working out at a different time maybe that’s it? But such a drastic difference in bloat/gas in just a few days? It’s odd, I never get bloated or affected by anything. I’ll go back to what I did week 1 tomorrow and see how I feel.
Thank you!
Ok! Keep us/me posted. I hope to get to the bottom of it. Let’s hope for less bloated days and keep pushing big weights champ!
HI there,
I am sorry you are discouraged at this point. My first question would be, did you change anything, a meal, timing of something. Anything you can think of that would be different. Carbs hold water……so in turn that can leave you feeling that way at times when you are trying to “build” more muscle. Alot of times in a building phase, we can gain some extra fat along with some muscle. I am sure that’s not an unfamiliar piece of knowledge for you. I would look back and see if you changed anything….if you feel uncomfortable, it also could depend on where your macros were before you started…were they a big jump for you? If they were then maybe you would like to decrease them a bit at this point. Just to get you feeling better. Nobody wants to feel uncomfortable. Thats never the goal. Does that help at all?
