Naomi
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Yes that does help, thank you. Would it also be an option to only have the protein shake before working out in the morning?
That’s fine too, just as long as you have something in your system 🙂
Which excersize targets our triceps??Everything else hurts! Lololol
Triceps exercises are in workout 5 chest/arms
Is it necessary to eat before a morning lifting session? I want to get the workout in early as the first part of my day and from what I’ve experienced in the past it takes almost an hour to digest the food after eating, but I don’t want to go into the workout with not enough fuel either. Just curious as to what you recommend. Thank you.
It’s a good idea to have at least a little something, yes, unless you are used to weightlifting fasted. You can have half meal one before lifting, then your post workout meal after lifting and the rest o your meal one, or just the post-workout meal and the rest of your meal one a few hours after your post-workout meal. I hope this helps!
In the exercises listed for at-home workout 3 back and abs, it has the lateral lunge and single calf raise listed from the day 1 leg workout.
Hummm, I will share it with the team and get back to ya u with corrections, thank you for catching this 🙂
Sorry, maybe my question wasn’t clear or I didn’t understand your answer. So on my off day from exercising, would I still eat ALL 5 meals that particular day?
That is correct, and on non-workout days you’ll eat your post-workout meal as your last meal of the day.
Do I still eat all 5 meals on my ‘off’ days?
Yes, you’ll eat it’s your last meal of the day.
Is someone able to point me in the right direction to join the FB group? Thanks so much
Sure thing, here you go!
https://www.facebook.com/share/g/18vfSsH4KK/?mibextid=wwXIfr
Hi, just to clarify for me….
Fist exercise (lateral jump squat)AMRAP then rest and repeat till 5 min
Then the leg press with the same AMRAP/rest till time reach’sThanks in advance
You will do 10 reps of lateral jump squats then 15 reps of leg press calf raises and go back and forth between the two doing as many rounds as possible (AMRAMP) in 5 minutes, so the entire finisher will take5 minutes.
hi what do i do with the ingredients for this meal please
It’s totally up to you how you would like to eat the food in your meals. Everyone likes to eat Thu gs different ways so personalize it for you how you like it best 🤗
Good morning. Is there a discount code for Npower supplements for this challenge? I can’t seem to find one. Thank you, Brenda E
SUM25
Vegan womens meal plan 3 meal 1 is the same as meal plan 2. Please let me know correct amounts. Thank you.
Good catch! I will reach out to Nicole for an answer today and get back to you ASAP!
Thanks, Naomi!!
Oh hey girl!! You’re welcome 🤗 Good luck with the challenge, Sachie! 💪😃
Is there a list of what is good to drink? Example, crystal light, diet soda, etc?
Any calorie-free drink is acceptable 🙂
Hello!
Is the Cream of Rice measurement based on dry or cooked?
Thanks!
SachieAll hot cereals, such as oatmeal and cream of rice are measured dry.
Is there a list of what is good to drink? Example, crystal light, diet soda, etc?
Hey there! We usually have a beverages section or drinks are in the condiments section but I don’t see them there. I’ll reach out to Nicole & find out where they are or if they are missing.
After 20 years of endurance running, my knees cannot handle lunges without some wobble and pain – even with knee sleeves. As a modification to walking lunges and alternating lunges, etc., I just pulse in the lunge position. Your thoughts?
Also, are there any other modifications and/or excercises to replace lunges? I mostly workout with dumbbells but would appreciate suggestions for gym workouts.
Thnx
You can modify the range of motion and go half way instead of all the way down, or do step-ups instead on a low riser or bench (not too high or you’ll run into the same knee issues) or you can replace all lunges with squats. I hope this helps!
I enjoy snacking on dried, roasted edamame. Looking at the serving size, 30 grams has 8 grams carbs, 5 grams total fat and 14 grams protein. Can 1 serving qualify as the edamame on the exchange list under starchy carbs? Now that I look at the fat, that may disqualify it.
It is not an even exchange, no, I would just hold of until the challenge is over (it’s almost over) 😉
Hi, feeling these in my lower back, back gets really fatigued middle of second set. I have to stop at 10 reps for last set. I am engaging core and using a 25 lbs DB. What am I doing wrong? Also is the weight evenly distributed to the knee on the bench and the standing leg foot? Or more weight on foot? Thank you…. Jen Giczi
Try going a little lighter and really focusing n engaging your hamstrings and glutes instead of your core as much. your lower back is part of your core, so instead, really activate your hamstrings and glutes 😉
Help! I accidentlly deleted the welcome email with the discount code
The discount code is: GUNZ25
Help! I accidentlly deleted the welcome email with the discount code
The discount code is: GUNZ25
I am unable to do this particular exercise with proper form due to several bulging disc in my back, specifically in lower S1,L5 DISC. What exercise could I do to replace this one ? Thank you
You can replace it with any other ab exercise in the challenge that you are able to do that doesn’t bother your back.
It says to weigh all the vegetables cooked. How do you measure if you are eating them raw?
It’s really hard to determine that because it depends on what vegetable it is. Different vegetables carry a different amount of water and when you cook them, they lose water so the cooked weight will be different than the raw weight.
We also do offer personal 1-on-1 training if that is something you’re interested in for a more personalized program based on your needs! 😉
Hi Team!
First of all, old school forum – very cool.This is my first challenge, and first ever following a nutrition plan – Exciting and scary! I’m having a hard time figuring out what makes sense here based on my new goal and existing hobbies. I’m challenging myself to the largest body transformation I can. I’m thinking keep as much muscle as possible and only burn fat. Well now don’t we all want that unachievable goal!?
Steps: Currently averaging 11-12k steps a day
2x 15 minute HIIT Sessions: I enjoy and will continue to play pickup hockey primarily Tuesdays and Thursdays at Lunchtime. I figure this covers the HIIT sessions and some. It averages about 700 calories in 1.25 hours. I have approx 2-4 minute shifts where my heart rate goes variably between 150-170bpm and then rest on the bench in between.
My questions are:
1 – Should I have my high carb days on Tuesdays and Thursdays to match my activity or split them up Wednesday and Saturday as you suggested in the meal plan?2 – I occasionally have a Wednesday or Sunday Hockey Game in addition to the pickups. Should I add additional Carbs ad-hoc, or should I plan an additional high carb day in those situations?
3 – If you are unable to give customized advice, can you at least give some basic insight on need for additional carbs to not risk burning muscle?
Maybe other helpful contextual info…
Gender: Male
Age: 41
Height: 5’8″Thanks,
KeithHey Keith! Welcome to your first challenge! Happy to have you and it sounds like you have some great goals! 🙂 We recommend you follow the carbs as recommended in the challenge, and the idea is to have ample glycogen recovery for your workout days. Rest/recovery days are crucial, and you really only are as good as your recovery, so refilling your glycogen stores and fueling for recovery is the goal so that you can have strength, energy and exercise endurance to tackle your workouts.
Let us know if you have any other questions, and best of luck with the challenge! 🙂
So the amount of meat listed in the plans is already cooked ? Like it says 3 ounces turkey meat cooked.
All meat is measured cooked, correct.
