Maureen
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When doing the 2 days of HIIT for 30 minutes followed by 10 minutes at steady state, what should heart rate range be in steady state? I know for the HIIT at max should be 170-190 and at resting no lower than 120, just not sure about the steady state range.
The 140-160 range is your best bet Not as intense HIIT but not a cake walk too.
Out of all the exercises, push-ups are the most uncomfortable and I find them very hard on my shoulders especially. I also find bench dips hard on my shoulders. I have noticed in the past that my right shoulder will click with certain exercises (one arm row, close-grip dumbbell press) I am ok doing all the chest and triceps exercises, but this compound exercise is hard. Maybe I`m a total wimp or doing them incorrectly? Any advice would be appreciated! Eventually wanting to get to GI Jane single arm push-up off the back of a chair.. 😉 Lol, one of my favourite movie scenes of all time! Thanks!
Have you tried different hand positions? (closer etc) Sometimes that can make a difference in the shoulders. On your knees? Does that hurt? (sorry, not trying to make you do them less intensely.
Sorry Maureen I should have specified that I was looking for the weight of the whole wheat spaghetti. Do you weigh it before or after cooking?
Hi there,
Sorry about that, I misunderstood. Weigh the spaghetti cooked.Is the weight of the spaghetti before or after cooking?
thanks,
JoAnnI would scoop out the spaghetti squash and then measure it and portion it out from there. Good luck!
So I’m sick 🙁 I’m glad it is my rest days; but if I am on monday and can’t workout for a few days- would I skip those days or start at the beginning? Also, I assume if I can’t eat, I can’t eat… I’m going to try to stay as close as I can to meal plan but I may be too busy sleeping. Any helpful hints? For example I love orange juice but I know that has a lot of sugar… Thanks!
Hi there,
Im so sorry you aren’t feeling well. I would go to the workout that you missed and do what you can to catch up. I wouldn’t do 2 on one day but just do the best you can. If you can eat, eat….if you are sick. It’s ok. the important thing is to take care of you. Get well soon.Good morning! Is a black bean burger the same thing as a veggie burger?
Hey there,Here are the macros for the veggie burger…..if the black bean hits all of those marks then go for it. Veggie burger: 120 cals, 4.5g fat, 5g carb, 15g Protein
I believe this was a boca burger.Hi,
I had a question about the refeed meal at the end of 4 weeks on the 60 day transformation. does this meal replace our last meal which is the protein shake?Hi there, Remove the last meal of the day (meal 5) can be the refeed meal Eat all of the other meals as planned. Enjoy!
It doesn’t specify how many servings for the spicy tofu meal in the womens plan 2 and the mens plan 2. I would guess 1 serving for the women and two for mens but wanted to double check.
Yes, All meals with this recipe are just one serving with the additional items below (ie carrots, yeast, extra tofu etc) I hope that makes sense.
Hi there! I wanted to take my measurements now that we are half way through the challenge but I can’t find them. Is there anyway I can access them from when I submitted my before pictures? Thank you
Hi there,
Email [email protected] They might be able to pull up those stats for you and share them with you. 🙂So excited to hear that, Nicole! I was wondering which one to take or if a NW one was in the works.
HI Lauren,
We don’t recommend brands. I think Nicole was saying that look at what ingredients would be good to look for and go from there. I think there might be one in the works for nPower Nutrition……but stay tuned.Hi – I wanted to know if brown rice pasta can be substituted for wheat pasta? as well as zucchini in place of spaghetti squash? Thanks
Hi there,
As far as substitutions go, we would rather you choose another meal instead of subbing other items in and out. It might be hard to match up those macros for that particular meal. Is there another meal you would like?Just want to be sure I’m reading this right.
We have our egg salad, for me 1 serving. And an additional 5 egg whites with this meal?It looks that way and would make sense to me…..because if you had 1 serving of the egg salad you would need some additional protein. So when I read it I would have your serving and have the additional in order to reach that protein content. I hope that makes sense.
Hi
In a challenge I was on three years ago in a gym we were told that it was ok to eat every three hours ( e.g. if we got past the fifth meal and we were still awake – say we are working late at night) and we had already had five meals, we could have a 6th meal as long as we were eating every three hours we could continue eating is that OK on this plan ?
Example; I’ve eaten five meals by 8 o’clock at night I don’t go to bed until 2:00am, three hours later it’s 11 o’clock at night, can I eat a sixth meal?I would just try and stick to the 5 meals…..unless you have some job where your schedule is chaotic then that might be a different story. If you are just staying up late etc…..I would spread those meals out a bit. I get up at 3:45am and I am in bed at 8:30am. When the meals are done they are done for me. I make it work for the schedule I keep. Does that make sense?
I just noticed it says REFEED DAY not Refeed MEAL… which is it an all day eat what you want or only one meal?
It’s a refeed MEAL not a REFEED Day. Check out the guidelines below 🙂
Refeed Meal Guidelines
Your refeed meal is your one “free” meal during this program. It falls at the end of Phase 1, on the final Sunday before Phase 2 begins and is called out on your Phase 1 Monthly Calendar on the Program Overview page.The purpose of a refeed meal is to replenish your glycogen stores, speed up your metabolism to prevent you from hitting a plateau and to give you something to look forward to. These meals will refresh you both mentally and physically.
BE CAREFUL! This meal is not meant to be all-out binge fest. Going overboard will hinder your progress and set you back days.. You won’t be able to just “make it up” by doing more cardio or (gasp!) eating less the next day.
To help, here some Do’s and Don’ts for your Refeed meal:
DO have a plan. These meals can be enjoyable and fun, but if you don’t plan ahead they can end up causing more harm than good. Plan what you are going to have and stick to just that.
DON’T have a cheat DAY. Have one meal, enjoy it, and then get back to your normal meal plan.
DO have your meal the last meal of the day. Doing this will help prevent you from making the cheat meal a cheat day.
DON’T have foods that you know don’t feel good on your stomach. For example, if you know you don’t do well with soy, gluten or dairy, don’t include these in your meal.
DO enjoy it! Don’t feel bad or guilty for eating something planned that you really love. This is what makes for a positive and healthy balance.
DON’T work out after your cheat/refeed meal. If anything, work out prior to eating the meal. Get a good night’s rest and start fresh with a new set of workouts in the morning.
DO make a majority of your meal carbohydrates. I try to increase my total carb intake by 50% of the normal amount per day. The extra carbs for this meal will help give you a good boost of energy and muscle fullness to aid in awesome muscle pumps for your next workout.
Here are a few examples of good refeed meals:Burger with sweet potato fries
2 slices of pizza
2 sushi rolls
Medium frozen yogurt with fruit
Bowl of cereal with almond milk and a bananaWhat’s the main difference between these two? Can romaine lettuce wraps be used instead of endive cups?
The nutritional facts are the basically the same for those two. You can use the other if you want. Happy eating.
It’s time to upgrade my Polar M400. Any recommendations for a new Polar?
I’ve been eyeballing the Polar Vantage M. Does anyone have one and what do you have to say about it?
Nicole do you have a discount code? I know you had one in the past and I tried it, but it was expired.Hi there,
I would take a look at the site and see what features you want/need. Here’s Nicole’s code NICOLEVIP (all caps)Went to Vegas this week for work and thankfully my supplements made it through TSA and I made sure to get my workouts in! Plus a lot of walking 💪🏼💃
Way to get it done!
Are the macros correct on phase 2 for 0 fat on all meals??
Hi there,
Are you referring to the totals at the bottom for women’s meal plan 1? Thanks.I am a sucker for ice cream!! Freeze your post-workout protein shake and eat it that way!! 🙂
Yum! 🙂
I realize we still have 1.5 weeks left of the BUILD phase, but I’m looking ahead to the BURN phase to make sure I have everything I need. For the Fat Burner – how often should this be taken (i.e. once a day? 3x a day?), and is it important when to take this (i.e. first thing when waking up, before workout, etc)? Thanks!
Hey there,
Here are the guidelines for that supplement: Just know that each product will likely have it’s own instructions associated with it. Make sure you read them carefully and I would always start with a smaller dosage and follow the guidelines below.
FAT BURNER (PHASE 2)
A quality fat burner will give you a boost of energy and increase core body temperature, which will help increase energy so you can push harder during your workouts and burn more body fat throughout the day.What To Look For Choose a fat burner that contains some type of natural caffeine or green tea extract. These are ingredients that will increase metabolism and energy. I personally prefer powders over pills, because it is easier to find the right dosage for you. Choose a reputable company and don’t just find the cheapest product on the market. Check out reviews from other users to see their experiences.
What To Avoid Consult with your physician before taking any supplements, but especially before taking any type of stimulant. If you have high blood pressure, this is one you should likely avoid completely. I typically avoid taking any stimulants after 3 pm to avoid disturbances in sleep. Do not take stimulants for longer than 8-10 weeks.
Take It This Way I recommend that you start your fat burner at the start of Phase 2, when you need a little extra boost. If you have never taken a fat burner before, start with the lowest dose to assess your tolerance (again, this is why I prefer powders most of the time, since it is easier to control the dosage). After a few days, you can increase the dose if necessary.
People are confused on the Facebook site. Some are saying a total of 90 reps others a total of 30.
The definition seems to imply 30 (10 in set one, 10 in set 2, 10 in set 3) but many on Facebook believe that each set contains 30 reps.
Please confirm.All 3 sets are drop sets (30 reps each set) 3 sets. I found Nicole commented in the FB group. so 90 reps total. Hope that helps 🙂
I’m looking around and getting pumped for phase two and was trying to research the exercises. A few of the videos aren’t working such as the alternating land mine press or around the world shoulder raise.
HI there,
We are still in phase 1 so that’s probably why they all aren’t up yet. They like to make sure each link is working properly before releasing any of the content. Don’t worry, there will be enough time to do your research for the next phase.Do you measure in oz or grams?
Hi there,
I would just try the muffin tin way. Pour the batter equally into the 12 slots…and then you eat 3 muffins/serving. I actually made it in an 8×8 pan the other day and cut four slices. I think the more measuring you do with this recipe the more messy and stressful it becomes. What’s easiest for you? And then do that.Hi!
I’m seeing some people post their pull ups online and I’m just wondering which grip we should be doing? I can do close grip pull ups (3-5 max per set), but I need the assisted pull up machine to use a wide grip (I used 40lbs to get 4 done)… is there any advantage to one over the other? I clearly go for the close grip so I get to feel strong 😂
Thanks! JenI would take that wider grip…it utilizes the middle back/lats a bit more. Your hands should be slighly wider than shoulder width apart. It’s ok that you need assistance. It will only mean that you will get stronger doing something that is challenging for you. Go for the challenge my friend that’s what we are all here for. Reach to get better at the things that are a challenge.
Hi Nicole,
Thank you. My two friends that are new and getting super confused and stressed about it because the information is contradicting.
Also I wanted to let you know that in the “instructions” for the turkey chili it calls for “beef”.
Just letting you know as informational for next challenge that this recipe is used.
Thanks again for the quick reply 🙂
BrendaHi there,
Not sure where you are referring to when it comes to the chili.
https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2018/12/2019_60DAYTC_RecipesPh1-01-1.jpg
WIth this link the 3rd ingredient says “turkey”. If I am not looking in the right place can you help me out? Thanks.
