Maureen
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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! AngelaJust 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.
Loved todays workout however the ab rollout, I wasn’t even close to be able to do.
Any recommendations?
Thanks,
CarrieStart with some regular planks…..
I would just do the rower and the bike. YOu can have some good workouts there. You can try running your stairs as well.
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.
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
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.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.
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.
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.
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.
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.
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 55Isn’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.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.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.
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?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.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.
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
Thank you Shelley! Eat whatever meals, whenever EXCEPT for the post workout meal. That is to be eaten after strength training….if you don’t strength train you can eat it as meal 5. Hope that helps.
I just realized my husband bought almond milk that has sugar grams in it – can I still use? Or do I need get different?
How much sugar? What are the macros?
Hi ! Can we also use oat milk, the low fat or nonfat ?
You can use a sub just make sure it is matching the macros in unsweetened almond milk.
Hi there,
Eat before either HIIT and Strength training. Make sure you are fueled. I would try and space them every 3 hours. Yes, You should be eating 5 meals/day.Hello – I submitted my photos on Friday, but was curious if there was any way I could resubmit them? I didn’t flex in them. And I’d like to be able to flex in the “after” versions. But I know the poses have to be the same in both sets. Just curious if I could resubmit or not.
Thanks!
Hi there,
Yes you can but you need to email [email protected] . Alison will have to change your photos manually. Email her and she can help you with that process.Just signed up and I am super excited to do another one of Nicole’s challenges.
I am no longer on Facebook and I really hope we get lots of participation in the forum’s.
I never fall of the training wagon but very easily fall of proper eating.Looking forward to getting lazer focused! Good luck everyone!
Welcome to the challenge!!!
Curios if you can hit the macros with different meals but still clean of course is it ok to eat that way vs the exact meal plan, I dont like a good amount of things on the plan but I am very familiar with macro counting and sticking to the numbers! Thank You!
If you are confident with macro counting, you are probably someone who could meet those macro goals. I would still advise you to eat somewhat consistently so that your macros are the basically the same each day so you know what works and what doesn’t.