[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 🙂

[Naomi]

Hi Dawn- the first week should be 10-12 rep range 🙂 Have a great first week!

[Naomi]

Hi Julie!! 🙂

Yes, do straight sets of each of the exercises as indicated then rest for 30-45 secedes between each set. So for example, you will do 15-20 reps of cable crunches, rest for 30-45 seconds, then do a second set of 15-20 reps, rest for 30-45 seconds and then do a 3rd and final set of cable crunches.

You’ll do this for the V-Ups (ouch!) and the weighted oblique twists as well 🙂

Good luck!

[Naomi]

Hey guys- sorry for the problem accessing the training link. This is beyond my scope of expertise, I don’t know how to fix this lol! I have sent an email to our tech support letting them know that some people are unable to access the Training Forums.

Hopefully it will be fixed soon! Thank you for your patience 🙂

[Naomi]

Yes, you can just re-submit everything 🙂

[Naomi]

Hi Judy- all of that information can be found in the Challenge Rules 🙂

[Naomi]

That is correct. The High Carb days are for weight training days only 😉

[Naomi]

Hi Julie- rices can vary in calories and macros depending on the variety, so my recommendation would be to stick with whatever rice the meal plan calls for 🙂

[Naomi]

Hi Elin! Protein bars and meal replacements would knock your daily calories and macros (fat, carbs, sugars) way off. Unfortunately, most of these are glorified candy bars 🙁

My recommendation on these days would be to have the post workout shake meal as one of your meals if you are in a pinch 😉

[Naomi]

Hey there- we do not have any substitutes for any of the foods in the meals. Nicole created each meal with specific calories and macros, so if there is something in a meal that you don’t like or hat doesn’t agree wit you, then my recommendation would be to choose one of the other 11 meals 🙂

[Naomi]

Hey there- we are SO excited to have you as part of this challenge! Yes, cardio post workouts is fine 🙂

On rest days, light cardio and yoga are fine, absolutely but just make sure you are allowing your body to recover and the intensity of the cardio or yoga is not a lot, but I’m sure you know that.

Enjoy, and good luck with the challenge! We can’t wait to see your progress!!

[Naomi]

Hi Jenn- absolutely, you can do those activities but of course don’t do any extra cardio on top of that. It’s really hard to suggest on where you should keep your effort with these activities My suggestion would be to keep everything as close to the cardio protocol as outlined in this program as possible (heart rate, duration etc.).

I hope this helps. Have fun! 🙂

[Naomi]

Hi Caroline- I just answered your question in one of your other posts 🙂

[Naomi]

Awesome, good luck and have a great first week of the challenge! 🙂

[Naomi]

Hey there- Nicole doesn’t list the levels because there is so much variety in intensity depending on which brand and model of star mill you have access to. Just choose a level on the machine you’re using that will give you the HR intensity called for in the cardio portion of the program 😉

[Naomi]

Hey there- we do not have any food substitutes in the meal plans for this challenge. Nicole created each meal with a certain number of calories and macros, so if there is something in a meal you don’t like then you can choose any of the other 11 meals 🙂

[Naomi]

Hey there- Yes, you can change the training days to fit your schedule and lift on the days it is most convenient for you, no problem. The strength-training should take about an hour, maybe a little more give or take. Once you become more familiar with the workouts it may not take as long as it does in the beginning 🙂

[Naomi]

Hey there- I can see how this can be confusing. For Meal Plan 1, you will not have any rice with this meal 🙂

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