Naomi
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Hey there- If you really can’t stomach anything before early training sessions, then just work with what you can do. As long as your energy is good and you feel like your workouts are strong even without food in your system, it should be fine 🙂
Hi Bridgett- the recipe is in the actual meal plan, it’s all the ingredients listed underneath combined 😉
Hey ladies- truly, any will do. It is personal preference when it comes to this which is why Nicole didn’t specify. If you prefer an organic fruit spread, choose organic. If you prefer strawberry or grape, choose your flavor. You can do as simple and basic as Welch’s or Smucker’s, or you can go fancy, all-natural organic.
Correct. Though I would go by weight and not by inches of the banana bread. IN other words, weight the entire loaf after you’ve prepared it, then see how many grams the entire loaf weighs. Divide that number by 8 and whatever that number is, that’s how many grams each serving should be. For three servings, multiply the single serving times 3 and that’s how many grams 3 servings of the banana bread is.
Hey there- we are aware of the video links that aren’t working yet and will have them up and running very soon! 🙂
Hi Roe-
1) Stay with the same meal plan, as you should choose he meal plan based more on your height than on your weight. Whatever meal plan you chose to begin the challenge with (based on height), stay with that meal plan 😉
2) Yes, you can do that if that works better for you, definitely 🙂
Good luck! Let the shredding begin!!
Hi Kim- You will not change your meal plan at all, as you should go with the meal plan based height more so than your weight. Whatever meal plan you started with, stay with that meal plan regardless.
Hi Michelle-
In the Cardio tab, there is a detailed explanation of what type of cardio you should be doing for how long and how many times per week.
The reason Nicole doesn’t specify which type of cardio to do on what days is because you can choose which cardio to do on which days that works best for you and your schedule. Not everyone has the same schedule, so there is a little bit of flexibility here. As longs you adhere to the guidelines regarding how many sessions of what type of cardio and for how long each session should be, and try not to use your rest days for cardio, you are following the program 🙂
I hope this helps. Good luck with the rest of the challenge!
Yes, you should lift heavier than the last set if you are able to lift the weight and it is a struggle to lift the last 2-3 reps. Always try to lift as heavy as you can every set/rep in order to build muscle.
Building muscle consists of heavy, heavy lifting, low-to-moderate reps and a caloric surplus of healthy foods. Nicole explains in detail the movements, reps, weight, techniques, etc. for each of the exercises in this muscle-building phase so as long as you are following all of the exercises and techniques explained, as well as adhering to the meal plans and cardio protocol, you are 100% on point!:-)
Keep pushing hard and good luck with the rest of the challenge!
Hi Charles- can you give me a link or a place where this is stated? I need to see more context of where this is addressed so I can explain what the technique/weight should be here 🙂
You will use bands instead of a cable machine, so it is the same exercise but just using bands.
Demo video 1: https://youtu.be/95qOHjH67oI
Demo video 2: https://youtu.be/uA_idJVmN6k
I hope this helps 🙂
Hummmm … well, if you don’t want to be “that bitch” and it wouldn’t seem polite to hog all the equipment to do the supersets, then just do supersets on the exercises that you can do that doesn’t come off as rude, and when you can’t, just do straight sets.
You could also politely ask to share equipment between supersetting if someone else is using the equipment that you need by saying “Hey, do you mind if I work in a set?” But this may not always be possible if someone is doing straight sets on a piece of equipment (which could also be viewed as “hogging” the equipment, lol, it just depends). Just use your best judgement and do the best you can with what you have to work with, and what you feel is good gym etiquette for the environment you are working out in.
I hope this helps. Good luck with the rest of the challenge.
Hey there- I totally get it, we’ve all been there and it is an awful feeling not doing what you wanted to do to hit your goals for the week. Don’t pick up were you let off, you’ll be trying to play catch up the rest of the challenge which may end up playing mental games with you. Start tomorrow with the challenge on the day that is scheduled for tomorrow (Arms/Abs), then rest day Sunday, then start w/ Day 22 workout on Monday 😉
On days you are NOT weight training, you eat 4 meals (no post workout meal).
On days you are NOT weight training but you are doing cardio, you eat 4 meals (no post workout meal).
On days you DO weight train, you have 5 meals (4 meals + post workout meal).
On days you DO weight train and do cardio, you have 5 meals (4 meals + post workout meal).I hope that helps 🙂
Barbara- yes, it is like cream of wheat but it is cream of rice. It will have different macros that cream of wheat. You should be able to find it in the oatmeal section.
Hey there- trust the process! You will see, once you start to lean out in phases 2 & 3 you may see even more muscles and definition than before 😉
Just keep pushing hard! And enjoy the food while it lasts because even though you feel like you may not be making progress, as long as you follow the program and trust the process, the leaning out/cutting phases may reveal progress beyond your expectations.
Keep going, you’ve got this!!
