[Maureen]

Jen wrote:

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.

[Maureen]

cowen06 wrote:

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.

[Maureen]

Jessica wrote:

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.

[Maureen]

tjay wrote:

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.

[Maureen]

alejandra.rosales012 wrote:

Can I add Cholula or Tapatío sauce to my meals for extra flavor? I usually don’t season my food because I like to add a hot sauce.

Are there carbs, fat or protein? If so, you are adding extra calories. Take a look

[Maureen]

erinsaeger wrote:

I’m loving this meal plan! I was wondering if I can eat (for example):
Meal 2 option 1 for a meal, then
Meal 2 option 2 for a meal.
Or are we only allowed one option per meal # per day? I hope that question makes sense. Thanks for all of your support and time with these questions♥️

You could eat option 1 for all four meals if you wanted to do so. Eat what you like 🙂

[Maureen]

jennlwski wrote:

I am a little confused please help me understand…you only do drop sets when it says 4 sets?? Then pyramid if the set is 3?

You will only perform a drop set if it says it on the workout plan. Pyramid is just a way of working with heavier weights. If your reps are 8-10. You will likely start with a weight that you can only get 10 reps. Then you can maybe do a bit more weight and maybe you hit 9 reps, next set you try a bit more and you barely get 8 reps. The exercise called for 3 sets. You worked within the given rep range but you were able to gradually increase that weight and work harder. I hope that helps.

[Maureen]

Angela Thompson wrote:

I had 2 knee surgerys. still not able to get full Range of motion on my Left knee, so im kinda of limited on Cardio. I can do biking some. I entered this program to do the best I can knowing I probably will not win. Thats ok..
My questions are should I cut back on anything I am eating since I can not really do hit cardio? My heart rate will not reach 190 for sure with my limitations.
Thank you! Angela

Just do what you can with where you are and what you have. I wouldn’t mess with the macros at all. The 2nd phase is a cut so I wouldn’t worry.

[Maureen]

carrie leduc wrote:

Loved todays workout however the ab rollout, I wasn’t even close to be able to do.
Any recommendations?
Thanks,
Carrie

Start with some regular planks…..

[Maureen]

I would just do the rower and the bike. YOu can have some good workouts there. You can try running your stairs as well.

[Maureen]

cowen06 wrote:

I want to confirm that correct weight training for Phase 1 – We are just doing the sets as indicated and reps per week correct? Or are suppose to be dropsetting/pyramid style with increasing weight dropping reps? Just want to do it correctly. Thanks!

Just use the rep range for that week.

[Maureen]

Donna wrote:

My intercostals and core are weak due to previously 6-broken ribs in my back.

I have little core strength to perform a plank hip dip or ab rollout properly, and do not want to injure myself.

Would you be able to recommend two different exercises that I can use as an alternative to work towards building my core that will not aggravate my back?

I would just start with a plank from your knees, you can also try the side plank the same way. Super basic start for you and you can make it harder as you go

[Maureen]

justinschrand wrote:

I’d like to substitute the treadmill HIIT work with outdoor running so I can involve my dog as well. I’m thinking to perform the “Hear & Sole” workout on the sidewalks around my house. Do you have any suggestions or tips for how to track what I’m doing so that I can be consistent (using a watch to see min/mile pace, track heart rate, etc…)? Thanks!

Hi there,
I would just occasionally glance down at your heart rate monitor to make sure your intensity is high enough.

[Maureen]

Heather wrote:

whats an alternative to the ab rollout. even at my strongest i wasnt able to do these :(. can i do plank walk outs until im strong enough for these??

You can put the lower part of your arm on a physioball and roll out that way. You are positioned on your knees with your body upright and you slowly roll out so you are in a plank position with arms on the ball and knees on the floor.

[Maureen]

Heather wrote:

whats an alternative to the ab rollout. even at my strongest i wasnt able to do these :(. can i do plank walk outs until im strong enough for these??

You can put the lower part of your arm on a physioball and roll out that way. You are positioned on your knees with your body upright and you slowly roll out so you are in a plank position with arms on the ball and knees on the floor.

[Maureen]

pam.beaver wrote:

Hello all!

I was watching the smith machine video and noticed Nicole stays lower and goes faster in the squat. I do not have a smith machine so should I go lighter on the bar so that I can go faster?

Thank you,
Pam B.

Not necessarily. I would do the weight that allows you to hit that rep range.

[Maureen]

Wendy wrote:

I am just noticing everyone chatting about fruit for breakfast. I am on meal plan 3 and its the only one without fruit, is this correct or should this one also have fruit? Thanks!

Your option 2 for breakfast contains fruit.

[Maureen]

justdumpit wrote:

Should we be aiming to drink a gallon of water a day?

Sure. If you aren’t used to that…aim for more than what you have been doing.

[Maureen]

Fawn Silva wrote:

My macros/ calories on my fitness pal are higher when I input everything in. It makes me nervous the carbs are 30g higher- is this incorrect?

Meal plan 2
Cal 1851
Protein 134
Carbs 221
Fat 55

Isn’t is supposed to be 1752cal, 140g p, 190g C, and 48g fat?

Was the portion for rice in meal 3 really 150g (1 cup cooked)? I am not sure where I would be over otherwise

Hi there,
Each meal is not exactly those macros. Pretty darn close. Depending on brands you choose and foods you choose in MFP…we may all choose different entries and that might throw things off. As long as you are eating the meals as written you will be just fine.

[Maureen]

Courtney Douglas wrote:

Hi! I think this is a fairly easy one, but for my own sanity, I’m asking 🙂 PB balls – recipe as written makes 10 balls? So on meal plan 1 – one serving is 1 ball? Am I doing this right? I see others with larger bars and multiple balls (tee-hee :)) and it made me stop and think. Thanks!!

Hi there,
That sounds right to me.

[Maureen]

alejandra.rosales012 wrote:

Doing Meal Plan one for Meal 2 in the plan is there a specific salsa I should buy or stay away from?

Just look at the ingredients…don’t do ones with black beans and corn. Just do plain.

[Maureen]

Hi there,
There can be different foods contained in the meals and they can still have the same macros. If you are looking to swap items. Just swap the items in one meal….no need to look at the other option and what it contains. For example: If one meal contains FP, veg, SC…and the other option is LP, veg, SC, Fat. They appear to be different but because the protein was lean we needed to add a fat to it so that we could get the macros close to that other meal. Does that make sense?

[Maureen]

HI there,
We don’t recommend any brands on this platform. I would just take in the recommendations Nicole gives you on what to look for and ask a knowledgeable staff member to help you.

[Maureen]

raponzel2006 wrote:

Hi Naomi ! can you please recommend a certain fat burner and L-glutamine?

Can I take L-glutamine during phase 1 ?

If a meal does not indicate what liquid to use, should we assume it’s water?

I would just use water. We don’t promote other brands on this platform. You can include glutamine in your post workout shake in phose 1 if you would like to do so.

[Maureen]

agraham1717 wrote:

I found this bread at the health food store in the freezer section. At checkout I asked if this bread needed to remain frozen and the answer I received was, “I think so.” Is it necessary to keep this bread frozen?

Thanks,

Angela

I store it in the fridge. But not in the freezer

[Author]

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