Naomi
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Hi Anita- congratulations on your success with this challenge, that is great! Nicole will b announcing more details about the next challenge very soon (within the next week or two) but it will be a 60 Day Transformation Challenge starting the first of the year 🙂
Hi Jodi- if your pre-workout has 750mg of creatine nitrate in it, then I would just take one more 5g serving of creatine before bed for muscle-building.
100% worth it, yes! You can manipulate your macros in much more detail, and it just has a lot more useful features. You can always try it, then cancel if you don’t feel it is useful 😉
I Karen- you want to lift as heavy as yo possibly can for 4-6 reps, which means you literally physically cannot lift the weight for 7 reps. You’ll want to lift heavier than in week to as much as you can, but if/when you need to drop the weight, you’ll drop the weight 🙂
Good luck!
Hey Kathy! I would try to keep it the same, if you are able to. If not then drop down in weight as needed to get the 8-10 reps. Good luck, and have an awesome week 4!! Almost there 🙂
Hey there- the calories come from the actual branched chain amino acid particles. I would be similar to asking where the calories come from when you consume 20g of protein, for example. The calories come from the energy contained in the BCAAs that fuels your body to build muscle 😉
I would limit your intake to no more than 4 servings per day, but you can sip in your water throughout the day.
Hi Julie- you want to keep your chest up and core tight while doing this movement, which will result in your lower back arching a bit. The focus isn’t to arch the lower back, but to keep your chest up/open and core engaged. Focus on that and, as a result, you will have an arch in your lower back.
Hi Sue- these forums are for the BUILD Challenge and questions related to the challenge 😉
Can you email your issues to: [email protected] and they can help you there! 🙂
Are you able to find any brand that doesn’t have flavor? If not, just try to find one that is around 140 calories, about 12g carbs, 5g fat and 10g of protein. If you still can’t find that, go with another meal option 😉
Any extra cardio you do outside of the plan should be counted toward your HIIT cardio, even though the 1.15 hours of tennis is way longer than what the cardio calls for in the program 😉
The tennis match was not a 30 min HIIT session, but definitely don’t do any extra cardio when you have tennis matches 🙂 I hope you had a great tennis match!
Hey there- can you email your issues to: [email protected] and they can help you out there 🙂
Hi there- all that is asked if your you to lift as heavy as you are physically able to given the rep ranges for each week. If you are able to go heavier as the weeks go on, then go heavier. You can only lift as heavy as you can lift for the indicated rep ranges. Ideally, you should be getting stronger, so you should be able to lift a little heavier 🙂
Good luck, and I hope you’re having great, strong workouts his week!
Gotcha- yes, that is a pyramid technique that you can do to increase the intensity. That is ideal, though I sometimes have a hard time doing that because I don’t have the “in-between” weights. When you are lifting heavy with such a small rep range to play without is a little trickier to do pyramid sets as Nicole describes if you only have 5lb increment weights to work with. If I had access to 22.5lb or 17.5lb dumbbells, etc, or 35lb / 45lb barbells instead of the 10lb increments of 30, 40, 50lb barbells, might be able to pyramid better, lol!
If you can pyramid, then by all means, do so. Otherwise, just stick with the heaviest weight you can muster 6-8 reps with 🙂
No, ideally you should pick a weight that you can’t increase each set because it’s at a heavy enough weight to where you can only – just barely – make the rep ranges indicated. Ideally you should increase your weights each week, but not each set in each exercise. Does that make sense?
Hey! Scroll down the training section below the PDFs You will see a chart for the day’s workout with all the exercises. Click on the exercise to view the exercise video demo 😉
Hey! I would try as much as possible to the your meals a little closer together so that you can try to fit in meal 4 as your last meal of the day. It looks like most of your meals are closer to 4+ hours apart, so if you can try to squeeze them closer together then that would help make room for Meal 4.
Try your best! Good luck 🙂
Hi Shasta- can you please email your request to: [email protected] and they can help you there? Thanks! 🙂
Hey! It has only been a little over a week, so give it more time 😉 Just lift as heavy as you are able to without feeling any bad kind of pain. Pain is your body’s way of letting you know something is wrong, so don’t push it. Just do your best! All you can do is the best you can with what you have to work with, keep going!! 🙂
Hey Karen- the brown rice cakes will work fine 🙂 I believe Nicole used Quaker Rice Cakes that have about 35 calories per cake, 14g carbs, 2g protein, 0 fat. You should be fine with the brown rice cakes 🙂
