Maureen
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Is it crucial to do the Phase 1 cardio first thing in the morning? I typically do my lifting in the morning and would prefer to complete the cardio in the evening if there is no big difference in the timing. Thanks for your help.
Nope, it’s not crucial. Do what works best for you and your schedule. Good Luck!
I have the Interval Timer app and by watching very closely was able to get it to work with the total body workout from last challenge…but I spent way too much time this morning trying to set it for the 30 minute bodyweight blast cardio and ended up just using my kitchen timer! Can someone please walk me through setting it up for 30 seconds work, 30 seconds rest? I would be eternally grateful.
If you have a tabata timer. YOu set the work to 30 sec/and the rest to 30 sec. On the work you are doing the exercise, then the rest, nothing. Next 30 you are on to the next exercise for 30 seconds. Go through all 10 once and then repeat 3 times. Does that help? It will total 30 min.
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.Thanks Justin. This was taken right from the instructions of the plan. Make sure you read everything….there is a TON of info.
I chose option one for all meals. when I put them into Myfitness pal my calories are only 1575 but my macros are 150 grams protein, 140 grams Carbs, and 51 grams fat. including post workout meal.
is this ok.Hi there,
The macros should be 5g more or less of the totals that are at the bottom of the page. Your carbs seem to be quite low. There are different brands etc that could throw those numbers off. So make sure the foods you have entered are correct.Hi training team and Nicole,
I am also fairly short (5ft) but am overweight (115lbs) – should my caloric intake be closer to phase 2? I am 53 years and find it fairly difficult to shed weight at this age. I am extremely active and really hope to drop at least 10 pounds. Another question, is there a certain time the last meal should not be consumed after? I should have meals 1 and 2 in before I hit the gym – then I would do the protein shake. Is it ok to consume meal 4 after 8pm? Last question, are the macros for meals 1, 2, 3 & 4 fairly the same? Is there anyway you could list the macros for each option? This way, say I felt like eggs and oatmeal at night – could I swap it? Sorry for all the questions and possibly extra work. I do appreciate it!
Hi there,
Pick the meal plan for your height. Just see what happens here. The calories decrease as you the challenge moves into the other phases. Just get your meals in….everyone is working on different time schedules. The important thing is that you are getting in all of the macros. Yes, the meals are meant to be moved around if you want….that’s why they are all pretty close to each other in regards to macros. The post workout meal is the only one that is different.In meal 1 option 2, it is listed as 1200grams of Strawberries. Is that correct, that just seems like a lot.
HI there,
WHich meal plan. For Meal plan 1, Meal 1 option 2 is reads 150g
Could you please clarify so I can help you.if the parfait makes 2 svgs I’m eating 1 1/2 of the 2 svgs made? Leaving a 1/4 svg?
If the banana bread makes 8 svg and I eat 3 of the 8 slices?
Yes,
I am not sure what meal plan you are on. But whatever servings your plan calls for….you need to split the recipe up as described (8 servings for bread) and you eat that many servings.Would it be possible to have a list of food options for the same macro count
ie. in meal 1 for 2 cups of spinach could it be substituted for xx of broccoli or xx cucumber
or is there an easy way to find the macro for various veggies. I tried inputting my breakfast into my fitness pal and wanted to cry…you can’t enter things by grams…so I plan on following the meal plan without too much deviation but I do like my cucumbers….
Hi there,
This plan is designed for you to choose and entire meal and eat everything in it. When people start subbing foods in and out, that’s when it gets tough to keep them macros where they should be. If you don’t like something in one meal, choose another. There are tons to choose from. Good luck with the challenge.Is the 3oz before cut and remove pit or after?
Hey there,
Remove the middle and skin and you are left with the meat of the avocado. Or just put a plate on your scale, tare it.(zero it out) then scoop out the amount of avocado on the plate and see what the scale says and keep adding to it if you need to. 🙂Hello,
I am not used to eating so many carbs. I usually keep mine pretty low. Just for my education, what do eating that many carbs do for you? Will I look like Nicole if I eat that many carbs?
Thanks!
PortiaHI Portia,
Carbs actually are your body’s first choice energy source. Feeds your brain too 🙂 It will give you the energy to tackle these workouts. Keep your muscles looking fuller as well. Most importantly….the energy aspect. As you work through this challenge, the carbs are going to decrease as you begin to trim down to be “photoshoot ready”. 🙂 eat up!So looking at the workout plan I am preparing to get VERY sore since currently I am only used to doing upper and lower body once or twice a week – now there is a WHOLE day for just shoulders (and calves) and other workouts with multiple exercises for one body part!! I don’t mind being sore during the day but I am a light sleeper and when I have worked out hard/heavy in the past my muscles, being sore/achy (not cramping or anything just regular achy pain), keep me from getting proper (enough) sleep to fully recover. I’m hoping the nutrition will help and I’ve bought a foam roller to help roll out my muscles.
What else can I do to reduce the aches so I can get enough sleep?Maria has the right idea for recovery. Glutamine added to your shakes, plenty of rest, epsom salt baths. Foam rolling and stretching of course will all help.
Hi Casey,
You definitely will need your rest days. Anyway you can just try this new plan and see how it works for your body and then pick that back up when you are done?Phase 1 has three 30 min sessions. Can we break the sessions up? Example: three 20 min sessions and then one 30 minute. Not ideal but if there is a time constraint…
Hi there,
I would leave the duration the same for each cardio session. That way you can keep your heart rate up for the specified time for that phase of the plan. 30 min.On the Lat Raise, it says 7 sets of 10 reps. Are we increasing the weight with each set or keeping it the same?
Also, on the drop set…do we start off higher weight and decrease weight for the 10 reps with no rest in between sets?
Thank you!
Hi there, you can increase the weight in the 7 sets but can’t lower it.
do 3 drops in weight so start higher. 1st 10 reps, 10 reps (lower weight), 10 reps(lower weight). That’s one set. So you start high and do 10, drop it do 10, drop it do 10. I hope that helps 🙂Hi
The VF post workout states cashew milk. Can you use almond or why cashew. Thank YouThat’s just the option Nicole had put. I suppose you could use the almond if the macros match up.
what can I subsitute for the spinach and califlower on the plan
HI there,
Is another meal plan an option for you? Nicole would like participants to just pick another meal plan if they aren’t liking the meal plan ingredients.Where can I find rolled oats for the parfait?
is there a certain kind?
I looked in my local Giant food store and not finding it.Rolled oats is oatmeal…you can find old fashioned or quick oats. I would go with whatever you like.
Also, what size can for the stewed tomatoes? My store had various sizes.
I would use the standard can which is usually 13-16oz in weight. depending on what’s in there. Good luck
Is hot sauce ok for a condiment?
Hi there,
its not a huge deal but Franks red hot adds 1g carb to each tbsp of sauce. that could add up over time if you are using it constantly. Sodium is pretty high too…so if you are sensitive to that you might retain some water there as well. (won’t hurt you but might feel uncomfortable). Like I said, it’s not a huge impact but it could add up.I have the same question, because on another meal in my plan it calls for 4 oz of 99% extra lean ground turkey, I’m “sure” this is cooked, but don’t know what to do for the ground turkey in the peppers. In the recipe it states to “add turkey & cook thoroughly.”
The turkey on the recipe itself is raw…so the package will give you the weight. Any meal plan listed on the plan, for example: 4oz turkey, rice and vegetable…would be 4oz cooked turkey. When you read most recipes the meat they ask you to add is usually raw anyways. hope that helps.
During the week I feel like I live out of my car with the driving I do for work. I will be packing my meal for sometimes two days at a time but there are days we have lunch or dinner events at restaurants. How should I go about those situations? I don’t want to seem rude and not eat with everyone. Can I just order plain chicken and vegetables?
HI there,
I know it can be tough when you are trying to do something that most wouldn’t understand nor even care. The problem is when you order food from a restaurant, you have no idea how they are cooking it. So they can add oils and butters etc. I would try and stick to your plan as much as you can. If you can get away with eating your stuff before the meeting, then do that. Do the best you can. We are all going to have challenges like that.Is the 100 – 120g per banana or total for2 bananas?
Hi there,
I think Naomi is referring to one medium banana weight of 100g-120gAny word on the vitamins? I know the SS challenge will be over in 2 days but I still would like them.
I believe I just saw an announcement that they are back in stock….she had a video up on the FB group.
I have a question about the cajun chicken foil packets.
How many oz should the chicken breast be. it does not say in the recipe.
and do you leave them whole when baking or cut them up with all the other stuff.
I was cutting them up and thought that dividing them some of the other packets may get more chicken if I do not do them equally perfect. Which will not happenHI there, The three breasts total will roughly be 1 pound of chicken. Then mix the ingredients with the breasts. I would take one breast per packets and spoon the vegetables as evenly as possible. Good luck!
Just double checking something. I notice the macros in meals have lowered slightly in Phase 3, except under Men’s Meal Plan 1 – Meal 3, it remains exactly the same as in Phase 2:
125g brown rice
7oz 93% lean ground turkey
1 cup zucchini…is this correct for the final phase, weeks 5/6 or should something be a smaller portion here? Thanks!
Yes only meal 3 option 3 is different. Option 1 and 2 are the same. The macros are within 5g of the goal number and if adjusting an entire ounce made it more of a variance than that, she left it the same. It will be a deficit due to the other meals being lower. The number one thing is that the total calories/macros at the end of the day will be lower than phase 2. I am guessing most are not eating the same meals for all of them. In this case, I would suggest eating it once and you will be fine.
