Maureen
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This is funny- anyone else do this- knew calves were the last exercise…flicked to the page showing rep number…and saw 100 and thought…jeez I don’t remember doing 100 calf raises in the other weeks and was mad I screwed that up and just figured out on week 5…and then looked at it again AFTER finishing…only to relize that was the Bodyweight calf raises home workout rep number…not the gym weights loaded standing calf raises…no wonder my calves were screaming!! Looks like I may screaming every step of the way at work tomorrow after 100 weighted reps today!😂 So, that’s your laugh for the day! Great workouts you put together for these challenges Nicole. Even the warm ups are having me break into a sweat!!😅
Apparently you wanted to go the extra mile on that workout! LOL
Besides the band, what’s the difference between the banded squats and sumo squats on day 2 of week 2?
Sumo squats is a wider stance….is that your question? Give me more info so I can answer your question appropriately. Thanks so much
Hi, do we do the rest pause method on all exercisers or selected few?
Thank you 😄
Hi there,
Where are you seeing rest pause in the plan? I want to be able to answer your question specifically. Thanks.Yes, it’s tough on my bad k ew. But even worse I’m awful at the coordination it takes to do it hahaha!! Hard on the back too, caused my lower back to spasm. Have to find an alternative.
YOu can probably throw in the step up again if that was a-ok with your knee.
wondering if I am on the right food plan for bunsnguns I am on the under 5’4″ plan I started out at 130 Lbs and now 126.8 this morning I am right at the edge of 5’4″ I am following the plan to a T and I am still hungry so wondering if I need more calories or just stick with this plan.
thanks for your help 🙂
JODY
Hi there,
I would just stay where you are for now. Its only the end of week 1. If you start to feel super hungry and not enough energy and just bad all around, by the 2nd week I may look into moving into the next plan. It all depends on where your macros were before you started as well. If you know that info and these macros are WAY off from what you were doing, the other meal plan may be a better fit for you.I bought and have been using the Ghee butter. I was curious as to the difference between regular butter and the Ghee so I compared the labels. I was surprised to find that everything on the regular butter appeared to be healthier. Less calories, less saturated fat, less cholesterol. I’m sure there is a good reason it is on the plan. I am curious to learn the benefits of using ghee over regular butter especially since it cost 4 times more than regular butter. I tried to include a picture but it said “file extension error”.
Thanks,
LoriHI there,
There are some cooking differences between ghee and butter…..the fat content is a bit higher in ghee and is lactose free so is better for people with sensitivities to dairy products.Can I substitute almonds for almond butter in meal plan 1 (Greek yogurt and 32g almond butter)? If so, would I weigh 32g of almonds or is there a certain number of almonds?
Hi there,
I’m not sure what that sub would be. That’s why we just recommend sticking to what’s on the plan so the measurements that you might do on your own won’t throw off the plan.
Thanks.Hi, I’m new to all of this. Re BCAA’s, we’re to take them AFTER our workout or BEFORE or doesn’t it matter. In reading your answer above, it seems that one can take them either with a cardio only or a weight session. Thank you for your response.
Hi there,
If I were to tell you one time to take them, I would say “intra” workout. Which means during your workout. But they are great anytime as well.So i have the hex weights and it wasn’t from rolling but rather from the position maybe? I can’t teally even put pressure on it in a row bc it hurts.
If you have a wrist problem then do what I suggested earlier. Push ups first and then row all of the one at a time on one side then the other.
Yesterday I did the interval cardio progressions on the treadmill. My heart rate was getting up to 170 BPM, same as when I do my HIIT workouts. Since this is interval cardio, not HIIT, should I be trying to keep my heart rate between 140-150 BPM as Nicole suggests? If so, should I do this by taking short rests throughout or should I just lower the speed of the intervals? Which would be a better idea to manage my heart rate?
I would just decrease your intensity a bit and work on making sure your breathing is controlled as well.
I have a HAGL lesion in my left shoulder that makes pushups almost impossible, what do you suggest I do to substitute the close grip push up and db push-up/back row combo? Thanks!
YOu can do another tricep for close grip push ups and you can do a DB press/flip over and do a row standing. There really isn’t a sub for the exact exercise because it’s a combo move.
I am trying to view the exercise tutorial for the barbell reverse curl for Friday’s workout, but the link does not bring me to a video. Can I assume it would be a curl with a barbell, but slow on the release down? Thank you!
Hi there,
the link is working ok now, maybe there was a glitch when you tried to view it.
You have a pronated or reverse grip on the bar and do a bicep curl.How do we save the workout demo videos so we can reference when the challenge is over? I know the other stuff is in pdf form to be able to save.
Hi there,
You can’t save the demos but I am sure if you are a member, the site would have lots of these videos already on there.Of course I was pretty tired by this point in the workout, but I was mostly feeling fatigue in my lower back during this exercise. My glutes could handle 10 lbs, but my lower back could only handle 5 lbs and 5 sets (2 of those sets were 10 reps of 10 lbs).
I have never done this exercise this way (I normally use a machine and stand upright). Is this to be expected? Should I work through it to strengthen my back muscles? Or do you think my form is off?
HI there,
YOu can try this just on the floor first and really get the squeeze in the glutes and make sure you are performing it correctly, then move on to the weights. Just to perfect your form.Cable curl drop set – 3 sets – reps 3×10/10/10
We all said and done will we have completed 90 reps?Yes!
Is the at home workout correct for day 3 back/chest??
It seems odd to add a sumo deadlift after an exhausting leg day and on back/chest.But if that’s what we are to do, I’ll do it. I just want to be sure!!
Thanks,
Claudine
Hi there,
I am sure there is a method to the madness with Nicole. I would just keep it in for now.I tweaked my wrist on rep 1 can this be split into push-up and then row? Or possibly another alternative? Thanks
Hi there. You could always do the push ups first. Then move into the row. While keeping one hand flat on the floor and rowing with the other in push up position. Hex weights seems to work the best with this exercise…they won’t roll on you.
This may be a dumb question, but I’ll ask anyway….I know that we are meant to be at a deficit throughout the challenge. I can tell you that yesterday I burned 763 calories per my Polar HR monitor and am sticking to the meal plan 3. When you hear that you shouldn’t go below 1,200 calories to avoid messing with your metabolism, that is a gross 1,200, correct? As opposed to 1,200 net of calories expended?
I hope this makes sense….I’m a CPA, it’s tax season, and I’m not running on all cylinders right now! But loving my first challenge!
Hi there,
I wouldn’t factor in the training into your nutrition. I would just pat yourself on the back for a kick butt workout and just follow the meal plan as it’s written. It’s written with the training in mind. Good luck!Hi Girls!
Thank you for rocking this challenge to help us get into shape. I am in love!
Anyhow, I have been medically told to take a fiber supplement due some medical incidents lately. I know this sounds odd, but should I count these carbs into my meal plan or take it and just follow the rest of the plan knowing that the 15 calories are providing me 9g of fiber from 10g of carbs?
Sorry for the silly question, I don’t want to ruin anything or hard work and throw myself off.
Thanks!
HI there,
I wouldn’t worry about tracking that. Good luck!For meal 5 do we still eat the twizzlers and drink the protein if we don’t workout?
Hi there,
YOu still eat meal 5 even if you don’t train. You just will eat it last instead of post strength training. Eat up!I have some kind of an issue with my back – rib bruise, muscle spasm combo I guess. I am not getting a definitive answer from the doctors or chiropractor yet. I was told I would probably need an MRI but just got back from the walk in clinic a bit ago. Should I skip the post workout meal since I am not currently working out. I am focusing on nutrition and what movement I can do but I am in pretty consistent discomfort. Hopefully the prednisone and steroid shot will get the healing kicked into gear!
Hi there,
I would just stick to the meal plan as written. You would eat that meal anyways….the timing of it would be different. Heal up soon!Hello, Is there something else recommended for lunges? I can’t do lunges due to my knees. So is there an alternative exercise for them?
Hi there,
Can you do a step up? That would be ok as well. A reverse lunge is sometimes a little kinder on the knees when compared to a forward lunge. You could try that as well. Make sure your form is spot on. That could cause knee discomfort as well. Hope that helps.I know that it is recommended to follow the workouts in order as it has been answered in the forms. However, I just have a question about switching the leg days around. For example doing the Saturday leg workout on Tuesday and the Tuesday leg workout on Saturday? Asking because during the week I go to one gym that is close to my work and on the weekends I go to a different one that is closer to my home. The one that is closer to my home does not have all of the equipment I will need for the Saturday leg workout, however it does have all of the stuff needed for the Tuesday leg workout.
Thank you!
Hi there,
I don’t see a problem with doing that. If it means you get the workout in…then go for it!Thanks for the response. I’ll figure it out today 🤷♀️
Pyramiding the weight is just a way to get you to go heavier as the sets progress….However, your goal is still to stay within the specified rep range for that exercise. By the time you hit the last set you may find yourself at a heavy weight and only able to do the lowest amount of reps for the specified rep range. That’s the point. 🙂 .
