[Naomi]

Hi Kate- a second scoop of BCAAs throughout the day should be fine, yes 🙂

[Naomi]

Hi Beth- our tech support is aware there is an issue with the Training Forums and we are trying to get it fixed. Hopefully it will be resolved soon.

Yes, the deadlifts should be on Day 4 — it is a “pull-focused” day, and there is a mix of exercises, including deadlifts, which are a pull exercise that focus on the lower back, glutes and hamstrings.

Have a great workout! 🙂

[Naomi]

HI Joanne- our tech support is working on it, and hopefully it will be fixed soon.

[Naomi]

Sorry, you are correct. I am not sure what I was looking at! Disregard 🙂

[Naomi]

Absolutely, you can do that if it works best with your schedule 🙂

[Naomi]

Hey there- Meal Plan 2 is correct, the calories are signifcantly lower on non-weight training days 🙂

[Naomi]

Hey there- t is absolutely fine to do cardio after weight training, yes. I would keep it at about 25-30 min if you are able to fit that into your schedule. If all you can do is 20 min, then that’s all you can do, but aim for 25-30.

I hope this helps, good luck!

[Naomi]

Hi Karen- there are no silly questions, I promise 🙂 Weigh potatoes after they are cooked. Always better to ask then not be sure. Good luck! 😀

[Naomi]

Hi Donna- that cardio is quite a lot to allow for muscle building. I would definitely not do any extra cardio besides those two spin classes.

[Naomi]

Hi Ida- I’d love to help you but will have to direct you to our office staff personnel for this issue. Can you please email your issue to: [email protected] and someone can help you there?

[Naomi]

Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?

[Naomi]

Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?

[Naomi]

Hi Barbara- we’re working on fixing the issue with the training thread, sorry about that! It should be fixed soon.

As far as the Push/Pull, the workouts are correct. Nicole has all different types of exercises included, but with a push or pull “focus.” This doesn’t mean there won’t be push exercises on pull days and visa versa, it just means that most of the exercises of the workout are either push dominant or pull dominant. I hope this helps! 🙂

[Naomi]

Hi Melody- if you scroll down on the training tab below the PDFs, you’ll see a chart with all the exercises for that day. Click on a particular exercise to see the exercise video demo, and to get alternative exercises for that particular exercise, which is listed under the exercise video.

[Naomi]

Hey there- yes to both! The Smith Machine and barbell under the legs would both work as substitutes if you don’t have access to a Hack Squat machine 🙂

[Naomi]

Hi Sue- If you take the weight the entire loaf and divide it by 4, that will equal one serving size. Allison, you have the right idea, yes 🙂 !

[Naomi]

Hey there- if you could please email any technical issues you are having to: [email protected] then someone on our tech support can help you there.

[Naomi]

Hey ladies- can you please address these kinds of questions to: [email protected] and they can help you there 🙂

[Naomi]

Hey there- yep, that is correct! Two loaves 🙂

[Naomi]

Hey there- Nicole put this program together with the number, type and duration of cardio specifically for the best muscle and strength-building program possible based on her knowledge and expertise. I would advise sticking to the cardio program, but if you want to do a 30 min HIIT spin session that would totally count towards your 3x cardio HIIT sessions 😉

I would advise avoiding this on leg day because if you do it before your leg workout, you likely may not be able to have as good a quality leg lifting session because of the HIIT spin class. You could do it after your leg workout, but your legs might (should) be fried from the leg workout. If your legs aren’t fried from the leg workout, you should lift heavier 😛

Remember, the main focus and goal of this program is lifting HEAVY to build muscle and strength. Cardio is not the main priority, so make sure you don’t sacrifice your lifting sessions for cardio sessions.

I hope this makes sense and helps a bit. Good luck with the challenge!! 😀

[Naomi]

Hey Roe! Let me check on this one 🙂

[Naomi]

Hi Kara- I am personally coming into the challenge from eating about 25-50g of carbs per day and am doing Meal Plan 2, which is 240g per day on training days! Big difference, but I jumped right in yesterday with the meal plan and feel great. I’m sure everyone’s body will respond differently, but the food sources of the carbs in this meal plan are so healthy and clean that I don’t think you should have a problem. Just give it a try! You may be surprised 😉

Good luck and please keep us posted!

[Naomi]

Hey there- absolutely you can break up your meals however you need to and that makes the most sense based on your schedule 😉 Good luck!

[Naomi]

Hi Jodi- I would say roughly the following (per slice):
Calories: 75-90
Fat: 0.5-2g
Carbs: about 15g
Protein: 2-5g

I hope this helps 🙂

[Naomi]

Hey there- yes, it is ok to eat late, but if you want to go to bed earlier than you can just eat your last meal before you go to bed, even if it’s only 1-2 hours after your post-workout meal.

I hope this helps! Have a great first week 🙂

[Author]

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