Maureen
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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.
Hey guys, I’m not prone to headaches but I have one going since last night. I only drank 72oz of water, no alcohol, yesterday. Any recommendations?
I’m thinking this could be a combination of perhaps sugar withdraw?? Or lower sodium intake? I had a preworkout and a bcaa after workout today. Is anyone else experiencing this? I will be upping my fluids. Any other suggestions are appreciated, the workout was difficult with the headache for sure.HI, Depending on what you were eating you could be going through withdrawals. I would drink a ton of water, get lots of sleep and make sure you are eating enough.
Is I can’t believe it’s not butter allowed?
Chicken broth?
Brands of English Muffins & bagels please & thanks!If it’s not listed it’s not part of the plan. I’m not sure what brand of bagels or english muffins. Take a look at what you have and the feed it into MFP and see what the overall meal numbers look like.
Hi @moniho, I tried to find an answer to my question before posting it on Nutrition Forum, but I couldn’t find anything related to this question.
In the Nutrition Plan, can I get 4 meals instead of 5 at the end of the day? Is that ok if I met all my macros or do I need to stick to the plan?
Thank you.If you pushed 2 meals together I am sure you can do that. In the end I would make sure you are hitting the numbers.
Is it ok to put a little agave in your oats ? Like a drop?
It does have 16 carbs per tbsp 21g- though not sureIf you use that I would count it. 16 carbs will make an impact in the overall plan.
So my 13 year old daughter wants to follow the meal plan with me. She is 5’2″ and 145 she is quite muscular as she plays softball, basketball and volleyball. In your opinion should she follow meal plan 1 or 2 and do you think she should drop to phase 2 ann 3 or stay in phase 1. Not sure if a growing child needs more calories than an adult or not? I know you don’t design the plans for children but would like your opinion.Thanks
I wouldn’t have her do anything where she is in a deficit. I would have her eat the foods like you if it’s something she likes but I wouldn’t make it a restrictive type plan at all. Does that make sense?
Is it OK to move items from one meal to another or are the meals designed for specific macros at specific times (other than meal 5 after weight training)? For example, my meal 1 – eggs, spinach, and Ezekiel bread is so flavorless (even with some Mrs Dash). My meal 2 has more cream cheese than I really like on half a bagel. Can I use a portion of the cream cheese from meal 2 with my meal 1?
I am sure you can but you have to be careful not to miss anything when you start moving things around. Just make sure your numbers add up at the end.
Does anyone have a FitBit Inspire HR? I think I need a little help with it.
You might get a quicker response in the facebook group, more people. Unfortunately, I have a Garmin.
Can anyone help me with setting up the Interval Timer for the 30/20/10 circuit! I can figure out how to get the 10 second rest set up. Thanks! It’s a great workout!❤️
That might be in the main part of that app….like a 10 sec rest between tabatas or something. I don’t have that app.
Hi, in the rules for the challenge it lists tonight May 19 at 11pm as the deadline for submitting before pics. On the calendar it shows the camera icon for submissions through tomorrow May 20. Can you tell me which is correct? If I can wait until tomorrow that would work better for me but just need to clarify. Thank you
I would go with what’s in the challenge rules 19th 11pm.
I am a baseball guy and we used to jog to keep ahead of lactic acid and soreness. Would it hurt me and the program to get a couple light miles in after a workout and on rest days during the 45 day shred.
I wouldn’t expend more than the plan is asking you to….because the calories are going to have you at a deficit. Save your energy 🙂
Option 1 states “(1/2V) 5ml Olive Oil. Which is it? Vegetable or Fat?
Olive oil is a fat. Yes, it’s a mistake then. I emailed to let them know. Thanks.
Hello!
I have been doing the 16-8 intermittent fasting (8 hour food window). I may have missed Nicole’s suggestions for when to eat, how far apart, etc., but I was curious about your opinions and thoughts? I’m loving this intermittent fasting and have been working out on an empty stomach, but having my first meal right after I finish. Is this okay? I’ve been finding I do less random eating in the evenings with my eating window being around 11am to 7pm.
Thanks so much! Just finished my first workout and loved it! 🙂
Hi there,
You are obviously going to have to push your meals closer together than someone in the challenge. a 3 hour window would be prob what Nicole would recommend without the fasting part.When I enter my food exactly from the meal plan and what i ate today, it’s wayyyy higher like 450 over what the meal plan says and I followed it to a T…minus some subs since I wasn’t sure exact brand on some of the foods and using my own protein that’s super clean. I’m on the meal plan 3 since I weigh 162 but 5’5 but still it doesn’t match…I’m gonna cut some stuff down to match the calories but at this rate I’m eating over what I was for maintenance and def won’t lose anything.,,
When entering things in MFP the macros can vary depending on what brand you are using or selecting in the app. make sure you just take another look at what you are using and make sure your amounts are ok.
Hi, I’m making this right now and I don’t understand the size of it?
The tuna is 3 can right?
Also how many patties yield (not asking for serving because I see serve 4), for example the meatball say roll 24 balls and the serving is 8 balls
What I got here is more than 1’1/2 diameter for patty and still remain on the bowl 😳
Please help before I cook them
It was 3 cans of 5oz tuna cans.
For the meatballs a serving is 3 meatballs but it will yield a total of 8 servings equaling 24 balls. Double check the recipeI want to be able to print off certain sections and my only choice is to print off the entire 77 pages. Can you make it printable by sections or page by page?
That you can control with your printer. YOu can specify which pages you want to print.
thank you. i actually I saw that in the rules AFTER I had asked the question.
No one will be able to see these pictures except administrators, correct?
Yes, what if you win? You will want to yell it from the rooftops!! email [email protected] and ask them if you can remain anonymous.
Hi, I am Enia. My question is: do I have to eat all the 5 meals or can i skip some? For example, meal 5 says chicken and rice. Can I only eat the rice and skip the chicken?
Hi there, the goal is to eat all of the meals for the given plan. THe food will decrease as we go, so I would eat what you can now.
Is there a link to look at previous winners?
I would check back on Nicole’s social media or the facebook page. They might be there.
Hey there! If you go into the training part of the forums you’ll see some conversations going on in there about this. A few of us have put these messages as well on that forum. We’re just waiting to hear back. They may be working on the links.
Hi there,
It’s helpful if you tell us which ones aren’t working and then we can tell them exactly there the trouble is. thanks so much!