Maureen
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Hi. I do have the same problem. I’m lactose intolerant. I’ve been in every single store here in my town and I couldnt find lactose free yogurt (found cottage cheese thou) but I found silk coconut milk yougurt. The problem with this one is that has no protein AT ALL.
Calories are 110 has 12 g of carbs compare to the 7g on reg yogurt. Any suggestions on what to do? Should I just use it and leave myself short on protein intake for the day?HI there,
Can you just choose another meal, like Naomi suggested?I know we are supposed to have our post workout meal 30-45 minutes after our weight training. If I do cardio immediately after my weight training, should I wait for 30-45 minutes before having my meal or consume it immediately after cardio? I’m sure this has been answered, but I couldn’t find it. Thanks💪
Hi there,
Just have your post workout meal when you are done with it all. Weights Plus cardio if you do them all in the same session. Nice work!Hi!
I am so sore from Monday’s workout.
What can I do to bounce back quicker?Foam roll, stretch, glutamine in your shake, epsom salt bath. 🙂
Deadlifts are pretty advanced move to describe while typing. You are squeezing your shoulder blades together (it helps keep your chest up) Here is some steps that may help
Stand with your mid-foot under the barbell
Bend over and grab the bar with a shoulder-width grip
Bend your knees until your shins touch the bar
Lift your chest up and straighten your lower back
Take a big breath, hold it, and stand up with the weightI would watch more videos and video yourself doing it. Or have a friend watch.
HI there,
it might depend on the protein you are using. But as long as it is within 5g of the goal you should be fine. Things will vary….it’s very hard to get every meal exactly the same macros.Eating pre workout is up to you. If someone doesn’t usually eat before, then we recommend try eating half of the meal before training, then the post workout meal, followed by the half again. But again this is up to you.
It’s all going to depend on what you were doing before this shred. Remember this is a shred…..the calories are going to decrease as the plan moves on.
I don’t eat eggs or seafood. Can I use chicken or ground turkey as a substitute?
Hi there,
I would choose another meal. If that’s not an option for you then you can try and match the macros from the original meal and put in your other protein. Just know I caution anyone from doing this because it will throw things off a bit. All of the meals were created and meant to be eaten as is. Thanks.Does anyone have the serving size on the meat loaf in oz?
Hi there,
I would just do your best to cut it in equal portions. Just do the best you can.Is there anything I can replace the coconut oil with. The first time I took it, I ate it just like that, which was weird. And now I tried to mix it with the protein but it doesn’t mix like the protein, and they stuck to the mixer. Please advise.
Hi there,
Have you tried just baking it in?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.
