Maureen
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Hello! Are we able to upload photos of the neck down?
Hi there,
Make sure you read about the plan. I pulled this from the first couple paragraphs
“Be sure to take three full-length photos – front, back and side – and make sure your entire body (head to toe) is visible.” So take full photos, face included.I should know this by now 🤪 but is the arm and thigh measurements just for one or both together?? Both arms or just one? Thank you!
1 measurement for the right and one for the left 🙂 Both sides.
I’ve heard multiple sources on incline from flat back to arched. Which way should you perform? I was also curious about open vs. closed grip on presses. Preference?
Thank you!
JoshuaYou may have somewhat of an arch in your back…the more extreme the more it can put stress on the discs in the low back. I don’t see a need to use powerlifting techniques for our purposes here. I wouldn’t use a thumbless grip on the bench press, there is a risk of the bar slipping out and it becoming a dangerous situation. Best to be safe.
Yes, a 5 second negative is a 5 second count as the bar goes down to your chest.
Would you do this move for each of the reps then? I was thinking of doing this with a spotter on a normal bench, but if I had to do the negative each time down then I may go to the smith machine (plus it may be open since everyone does chest on Monday’s). Just double checking before Monday.
HI there,
it’s listed as doing at the smith 🙂 So you are all set. You are just controlling the speed coming back down to your chest…(extra sore after this one)Hi, I didn’t see any HITT cardio for at home workouts. Did I miss it? I don’t belong to a gym.
Thanks, CathleenYou might be able to just modify the total tabata workout to suit the time needs of the phase 1
What other cardio options are available for home if you don’t have a treadmill, rower, stepmill, spin bike?? And it’s -10 so outside running right now is out of the question.
Looks like the TOTAL TABATA workout is a good option for you. It’s listed on the examples. I know it says use for phase 2 only but you can use those ideas and cut the time down and do it at home.
Would it be ok to add a cardio day on the weekend (rest days)? I love my weekend runs. Would a 40 min run on a rest day deplete the muscle we are working to grow, or is that ok?
I would try and follow the plan as written. If you look to phase 2…more cardio is come. More cardio will take more calories. Phase 2 will end up doing that for you 🙂
I know diet is key, but when training I can’t lift as heavy as I used to. I lift heavy enough to challenge myself but to avoid an injury or wake up an old injury. I did the build challenge and had someone ask me what kind of diet I was on. I just gave a simple answer “a build diet” they told me I’m probably not lifting heavy enough to balance my calorie intake. Could this be a concern or will I still get good results eating as much as the 60 day challenge requires?
First off….I think you know whether or not you can lift more than you are. Are you challenged? Are you following the guidelines of how Nicole tells you how to lift heavier than you are used to? don’t worry about what someone else’s opinion is on how they “think” how hard you are training. You are your own measure of that. Just be honest with yourself and ask..can I do more? You got this!
I just have a question about the reps
Somstarting juat as example on the day one chest/bicep Incline bench. 5 sets. Reps state: 10-12/10-8/6-8/8-10
Do you aim for the 10-12 for week 1 on all 5 sets while increasing weight or just start at 10-12 and then increase weight and slowly decrease number of reps with each set round ?Hi there, make sure you read the text before the workouts. There is a lot of this info in there.
“We are incorporating the Pyramid Principle into all of these workouts – meaning you will increase your weight and lower your reps with each set. So if the rep range calls for 3 sets of 10-12 reps, you will start your first set using a weight you can do for around 12 repetitions. On your second set, you’ll increase the weight and shoot for 10 reps; on your third, you’ll increase the weight again and shoot for 8.” so your goal on week 1 is 10-12. Use the principal above to accomplish that.If my days off are going to be different from Saturday/Sunday, should the days I choose still be 2 back to back or for example, can I have Wednesday/Friday off?
Do what works for your own schedule. I would try and do the workouts in order…but you can take a different day off if you need to.
Hey there I hope you are well
I do not have a hack squat at my gym can you give me an alt?
I also have shoulder issue and cannot perform the Arnold press can you provide an alt? Thanks for your time
MelYou can perform this with a Barbell…it’s a bit awkward but it’s doable. You can do a front squat. (it’s in the at home workout)
There is a smith single leg squat but when you scroll there is no example and it’s not included?
Thanks. I just sent a notification that this was missing.
The link for barbell glute bridge with hip circle also isn’t working.
the glute bridge video seems to be working.
Is any brand of vegan beef ok? I love the meal with shredded lettuce vegan beef pinto beans avacodo and salsa, but I dont normally buy vegan meat?
I would see what’s available to you and look at the packages. I am sure they would be pretty comparable in macros.
Quick question when setting up and preparing for the day, within in your meal plan if you choose option 1 for breakfast do you need to use option for for while day
can you rephrase your question please?
WHEN FOODS STATED IN GRAM – EX RICE 175G IS THAT COOKED. ALSO WITH MEAT 5 OZ AFTER COOKED THANKS
Rice is weighed cooked and so is meat.
So even if I have 100+ pounds to lose and am way way over meal plan 3 weight, I should still go by my height plan?
Go by your height becky! You got this….let’s kick some butt 🙂
Man I am uavibg trouble with serving sizes this time. What is the serving for the pancakes. One pancake? Just says per serving. Is the recipe making 4 pancakes? Just want to make sure so I don’t overeat! Thank you xo
I don’t see another way to measure a serving but in a single pancake. So I would go with what your first instinct is…..4 servings is 4 pancakes. There was another thread on this exact topic so you aren’t alone.
Hi Ladies, I am on meal plan 3. Serving size is 1 1/2 servings Protein pancakes, the recipe makes 4 servings. Would I be correct in eating 1 1/2 pancakes? LOL…not sure why but struggling with figuring this out! Thanks 🙂 Kathy
Hi there,
If there are 4 servings in the pancake recipe…1 1/2 servings would be 1 1/2 pancakes. BTW my brain was hurting reading this thread. I think all of us are thinking too hard lol. is that possible?Does anyone know the amount of water we are supposed to be drinking? I’m not seeing anything about it… thank you!
I would work toward a gallon/day
Hello! The Post Workout/Meal 5 Option 2 has reduced sugar ketchup. Can this be removed? Or will it throw the calories/macros off?
Thanks.I am sure it’s ok to remove that condiment if you don’t care for it.
Hi all, We do not have ezekiel bread in Germany but other sprouted grains bread. I need to know: how much gramm or Oz has one slice of ezekiel bread in average?
Thanks for your help! 🙂 Sarah1 slice is roughly 80 cals, .5g fat, 15g carb and 4g protein. Hope that helps.
I understand no swapping like that, but I don’t like tuna. Can I have chicken instead? Or steak instead of tuna? I’m kind of a picky eater, and just don’t like tuna (or salmon that much)
I would recommend picking another meal entirely. For example..you mentioned to have steak. Steak has ALOT more fat than tuna does. So if you were to swap you would throw everything off. Then you won’t be hitting those numbers like you want to. Try and find another meal that you like instead.
Can the post workout meal be used as one of the 5 meals on non weight days?
The post workout meal is part of your day whether you train or not. The only difference is that post strength its eaten after. On non weight training days it’s eaten as meal 5. 🙂
if I start breaky at 6 then how do I space out my other meals from then.. I hit the gym at 430. Thx!! Also to have a bit of cream in my coffee what can I cut out of my 1st meal…planning on the grapefruit eggs and oats… Thx again!!
I would space your meals about every 3 hours. If you are going to do cream in your coffee I would log it and cut the fat/carbs somewhere else in the day. It won’t make a huge impact in the day but it adds up as you go. That should take care of it. Using MFP will help to do that.
