Maureen
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you can buy 100% pumpkin in a can. usually in the baking isle along with other canned pie fillings, just make sure you get 100% pumpkin and not pumpkin pie filling.
Correct Erin. Thank you!!
Usually I would have a breakfast on my way to work, late morning oatmeal, lunch, mid afternoon yogurt, than maybe dinner. What do I need to do for meal timing to get the best out of this program to change my habits and have them work for me for achange. Thank u for any advice.
Hi there,
I would eat as close to you waking up as you can. Then time your meals 3-4 hours from there. It might require some changes to how you have been doing things. Just be patient and allow yourself some time to get used to a new routine. Good luck.Hi Nicole, I usually train in the afternoon around 4pm and then have dinner after that. Should I still have my protein drink post workout before I eat as well?
Thanks, JoAnnHI there,
I would do the post workout shake/meal after you strength train and then you can work that last meal in there after the shake…..an hour or so.Is this plan built assuming a protein shake will be consumed immediately post weight training? Or is the plan to eliminate any post-training shakes & have a post workout meal (Meal 5)?
Typically I’d have a post-workout shake in addition to Meal 5, which I’d eat about 45 mins to an hour after. But I don’t want to add more calories if that’s not the intention. Thanks!Hi there,
The plan is designed to have the post workout meal after strength training. If you do not strength train you don’t consume that post workout meal. Does that make sense?I am not vegan but I like non fat plain chobani yogurt could I use that instead of dairy-free yogurt?
Hi there,
We don’t encourage participants to swap foods in and out. The macros are pretty specific in each plan, that’s why there are so many options. However, If you are skilled in swapping things in and out and can figure out those macros…go for it. Just remember, we don’t encourage it because it’s pretty detailed. Good luck with the challenge.Oh thanks so much. I should have know the answer could be found in the plan! But thanks for answering me.
No Problem. There is a lot of info to take in 🙂
I see phase 1 day 1 has standing barbell shoulder press with set/reps…2×8-10, 2×8-10/4/2 (rest pause)
Please describe exactly how this goes.
I’m just starting the 10 week PSR. Thanks!Hi there!
Make sure you read the entire plan before starting. I wouldn’t want you to miss anything. Here is the explanations….took them from the paragraph before the phase 1 plan list
Here is an example. If the rep range calls for 3 sets of 8-12 reps, you will start your first set using a weight you can do for 12 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for around 10 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for 8.
Throughout this Challenge, I want you to use the number of repetitions as a guideline. If the rep range calls for 8-12, you should be shooting for 8 reps – not 12 – on your final set.
I would rather you fall a rep or two short of 8 – with good form – than be able to perform 12 reps on your final set. If you can do 12 reps without struggling when you should be doing 8 (struggling on the last 2-3), then you aren’t lifting heavy enough and you need to increase the amount of weight you are using.
Rest pause:
Rest-Pause This technique helps you push past failure and overload the muscle by including mini-rest periods during your set (it can also be called extended-set training). When using this technique you will take all tension off of the muscle you are working by racking a bar, resting dumbbells on your knees or even kneeling (during pushups) for about 10-15 seconds. The key here is not to fully recover – it is only giving your muscles a small window of recovery so you can churn out a few more reps with each set.I recommend using this technique on the last 1-2 sets of certain exercises (which are called out in the documents below). Here is an example of how you will use this technique during on Day 1 of this Phase (Shoulders/Calves).
Exercise: Standing Barbell Shoulder Press
Set 1 Perform 8-10 reps.
Set 2 Increase the weight. Perform 8-10 reps.
Set 3 Increase the weight again. Perform 8-10 reps. When you reach failure, place the barbell on the ground (or rack it) and take all tension off of the muscle. Feel free to shake our your shoulders/arms and rest completely for 10-15 seconds. Pick the weight up and perform 2-4 additional reps. When you reach failure, place the barbell on the ground again and take all tension off your shoulders. Rest for another 10-15 seconds, then perform 1-2 more reps.Hope that helps. Good luck!
Good afternoon all,
I’m not sure if this what brought up in one of the live Facebook posts but I just wanted to make sure…..I know I heard that the next challenge would be in October (yay!!!, totally loving how these are set out, I need something simple and easy to follow)….but between when this one ends and the next one begins is there any recommendations and how to continue. I don’t want to bounce back to what I was….so would I do plan 2 for a bit and then back to plan 1 until the next challenge is announced…
Hi there,
I can totally understand why you would ask “what now?” Stay tuned with Nicole’s emails and videos. She gives you some good advice on what to do next. Alot of times she recommends to then go back to the previous phase and so on. But she may have different advice this time around. Good luck finishing the challenge. 🙂I am just wanting to make sure i do this one right as the link doesn’t work.
Is it overhead or is it out front from the chest?
Ty
It would be overhead for the medicine ball shoulder press. Start at the top of your chest and push the ball up overhead. Let me see what’s going on with that link. Thanks for bringing it to our attention.
Just wondering what became of this, as these links are not working for me??
+ add to the other links currently not working:Phase 3: barbell row
bodyweight bench step up
standing dumbbeLL calf raise
seated weight plate calf raise
glute circles
barbell reverse lunge
supermans
exercise band triceps overhead extensionHi there,
Just circling back around in the forum to make sure that everyone is taken care of…were you able to get the links to work for you?Hello,
I often find that I have a very busy schedule and when I wake up, I drink my prework-out and then get in the whole workout including the cardio without eating first. I lift heavy and the same amount of weights with or without eating? Is it really bad to do the entire workout without eating first? Will the results of the way my body will transform be different if I eat first?There are many different ways of doing things. Fasting is a huge thing now so I know lots of people are training and not eating. I have read various viewpoints that say that when glycogen is low..(you have been fasting during sleep etc) and those sources say..go for the cardio when fasted but center those meals around your strength training so your body doesn’t pull from your muscle to get the fuel (by breaking down protein). There are a million different opinions on what’s best. I would always fuel for the strength training portion of the workout. Hope that helps.
I measured dry and mad 4 servings measuring dry per box instructions. It cooked up into a LOT. After cooking I weighed outthe allotted amount and it’s only about a tablespoon. Is this incorrect to only have a tablespoon-ish amount. Please tell me what the cooked amount would be. Cooked it seems like a lot. I can’t weight it dry again since it’s cooked so if you could let me know what cooked measure I did appreciate it.
Thank you
Brenda(1/4 cup)45g dry is approximately going to make 1 cup cooked.
HI :-),
I should have asked this sooner… My workout is really late in the day, do I need to switch my meals around so I’m not having fat post workout meal? My post workout meal and last meal of the day are one in the same.
Hi Casey,
Your post workout meal should be one of the 3 that Nicole lists on the nutrition: POST WORKOUT. The rest of the meals can then be eaten whenever. The only meal that “matters” is the post workout one. It is to be eaten post strength training only. Hope that helps.So, I’m over 5’6”, therefore is the 20g of Ghee correct?
This correction was pertaining to the 5’4-5’6 meal plan.
Is there a diffrence between red golden potatoes and red potatoes?
Hi there,
In reading some potato articles lol I think some of the differences are just what they are good for in terms of cooking. Some are good for making french fries in the oven others are good for mashing. I wouldn’t stress too much about it, just make sure your serving size is accurate.When I do this, I have a hard time not hitting the back of my head with the pulldown bar. Should I be leaning forward more? or dropping my chin?
Hi there!
Great question. You should have a gaze downward angle (so chin dropped) Here are some other helpful hints. Remember it’s more of a mid back exercise…so always think you are contracting those shoulder blades.
1. Contract and squeeze the rhomboids and keep that position during the entire set.
2. Bring the bar down only to the back of the head, upper ear level. Do not bring it down to the neck.
3. Keep some bend in the elbows at the top. Don’t let the bar pull your arms straight.
This is one case where a shorter range of motion is actually safer and more effective.
Hope that helps.Is the amount of ghee correct? 20g for 5’4”-5’6”. When I log my meals my macros are spot on until I ate that meal. It sent fat 15g higher than the goal and calories went way up too.
Hi there,
The fat is a little higher than they wanted….adjust it to 16g of Ghee not 20g and they will make adjustments. Thanks so much.Hi there,
I’m on women’s meal plan 3 and I can’t seem to get the calories or macros right on any of the meals. My biggest question is, are we really supposed to have 20g of ghee? That’s 28g of fat when I’m only supposed to have 14g per meal. I’m also having the same issues that others have mentioned with the post workout option 1, coming out at 355 total calories, 45g carbs, 43g protein. The other meals are slightly off but within a few grams/calories, but with everything added up, I’m coming out 200 calories higher than what the meal plan shows (206g protein, 175g carbs, 73g fat). I attached MFP screenshots to show what I’m looking at, any help at all would be greatly appreciated!Hi there,
The fat is a little higher than they wanted….adjust it to 16g of Ghee not 20g and they will make adjustments. Thanks so much.Perhaps it’s bedn asked but is salmon an acceptable protein at all? It’s fattier so I’m sure there couldn’t be other fats in the meal?
It is fattier for sure. It will throw off the macros. I suggest picking a different meal instead of reinventing the meal.
During Phase 2 Training what is the suggested goal? Attempting to go heavier with each set as long as the form is good; or selecting a heavy weight that’s challenging, & doing all the designated set at that weight?
I would continue to do your strength training the way you did in the last phase unless otherwise noted.
Phase 2 Day 2
Videos not working:
Reverse Grip Pulldown
Straight Arm Cable Pulldown
Barbell Reverse CurlHI there,
I just looked…they are all working from my end. Let me know if you are still having trouble.If I complete the 45 min swim in 35 should I continue swimming for 10 more?
Hi there,
I would…..you are trying to get in a certain time of cardio. I would just freestyle the rest. You must be a good swimmer.The Quaker rice cakes any flavor…. there is a big difference in the calories between the flavors. Original has roughly 35 calories per cake. The chocolate has 60 per cake. So 3 puts me at 180 calories and over on my limit.
Suggestions???Honestly, Just get what you like from the options that come super close to meeting those macro goals for the meal. If you know it’s going to put you over, then choose a lower one. Take the stress out of it. 🙂
When doing the Stand up and over Barbell Press when you are counting are you counting each time you go in front of your head and then behind your head as one or each press is counted as one so when you go in front of your head that is one and behind your head is two?
Hi there,
Up AND over would be counted as 1 rep. (that’s what makes it so tough lol). Go get em!I am currently recovering from a wrist injury and need to modify some of the exercise to make sure I am not causing more damage. I am looking for alternative exercises for all the push-up variation in Phase 2 training (decline/close-grip, etc) as they are very painful to perform. Based on phase 2 training, what would you suggest? I was able to identify alternative for other exercise but wasn’t sure how to substitute those.
Thanks,
E.You could always do just a chest press close grip (get my tricep recruitment) Use some pulleys in order to get the decline angle…..That might help a bit.
