Maureen
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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 🙂
What cardio machine can you do? And we can go from there.
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.
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.