Naomi
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Hi Glenda- I would try doing all of your sets with the heaviest weight you possibly can with the reps indicated 😉
Don’t start with 25lb if you can start heavier. This isn’t necessarily a pyramiding set here, the intensity technique comes with the rest-pause.
So for example: start w/ 30-40lb bb instead of 25lb (or whatever the heaviest is that you can do 8-10 reps with)
Set 1: 30-40lb bb (8-10 reps) 60 sec rest
Set 2: 30-40lb bb (8-10 reps) 60 sec rest
Set 3: 30-40lb bb (8-10 reps), rest 10-15 sec, 4 more reps, rest 10-15 sec, 2 more reps
Set 4: 30-40lb bb (8-10 reps), rest 10-15 sec, 4 more reps, rest 10-15 sec, 2 more repsFor this exercise, lift as heavy as you can for each set and if you can only get 8 reps, then that is better than going lighter in order to get 10 reps. You should be struggling the last 2 reps of each set 😉
I would only stick with what Nicole recommends in the program. If it’s not on the supplement list, but you want to take it, then you will have to calculate how much of what to take.
That is true for anything outside of the scope of this program. If it isn’t a part of the program, whether it’s cardio, weight training, nutrition or supplements, and you want to add it in, we can’t really make any suggestions or recommendations and it is totally up to you.
The macros of rice vary greatly depending on the type of rice, so I would stick with the brown rice since that is what the plan calls for and the calories/macros will be correct.
Hi Glenda- the alternative exercise to the T-Bar row machine/equipment would be an incline bench row with dumbbells. The exercise called for here is what you described, a T-Bar with a weighted bar secure in a corner or floor apparatus & T-Bar attached or machine as Nicole is demonstrating, etc. At any rate, whatever you use, it is at an incline angle, which means your chest is up, slightly forward at an incline (not a decline or parallel angle).
I hope this makes sense! Whenever it says ‘incline’ it is in reference to the angle of your body not necessarily the specific equipment 😉
Here is one video where she explains how to use/set the interval timer: https://nicolewilkins.com/upper-body-cardio-acceleration-workout/
Hi Deliris- that is totally up to you and how you feel 😉 I know I can’t workout on a super full stomach, so I like to wait about 30-45 min before exercising after I eat, but other people may need more time or less time. I wouldn’t wait too long, so I’d say no loner than an hour. That way if you eat, then wait an hour to workout, then your workout takes about an hour and a half, then you wait 30 min for your post workout, that would be about 3 hours between your last meal and your post workout meal 🙂
Hey Roe! Nicole shows a little demo in one of her cardio acceleration videos. All you do is set your “work” interval (higher intensity) to the time you’d like, then the “rest” interval (lower intensity) to the time you’d like for a specified number of round that total the length of time for the cardio you want to do.
I hope this makes sense! I will try to find the video tutorial at the beginning of one of her cardio acceleration workouts 😉
It is recommended to follow the meal plan as laid out in the program. If it isn’t in there, don’t do it 😉 You can resume your normal routine after the challenge is over in 10 weeks. Good luck with the challenge! 😀
I would not do extra cardio in addition to the Orange Theory. Use the 3 OT classes per week as your cardio OR do the cardio in the program instead of OT classes but not both. Try to stick to the cardio protocol outlined throughout the program for best results 🙂
Hi Deliris- yes, you can do what fits best in your schedule. As far as preferred pre-lifiting meal, any of the meals will be fine 😉
This is just the food for phase 1. Calories and food volume decrease in phases 2 and 3 so you aren’t eating this much food for the whole 10 weeks.
Hi Kristie- absolutely, you can do assisted pull ups with the pull-up machine or band assisted pull-ups. With the negative pull-ups, try to do as many negative pull-ups on your own as you can 😉
Hi there- this is just for Phase 1 😉 … things will kick up for Phases 2 and 3. Nicole strategically designed the workouts for this program to get participants the best results possible to be Photo Shoot Ready in 10 weeks.
If you lift as heavy and intense as you can on leg day, it will be enough 😉
Hi Shannon- MFP isn’t always accurate with totals, believe me it can be confusing and frustrating. I would recommend that if you are following everything to a T, don’t stress too much if your numbers seem a little off in MFP 😉
You can still food journal to keep an eye on everything, but don’t freak out and think you’re doing something wrong. When Nicole created these meal plans, she calculated everything. Brands vary slightly in calories, macros and serving sizes, and MFP has different numbers for the same types of foods in the database at times.
Keep up the great work!
Hi Barbara- oat bran and oatmeal do not have the same macro profile so they aren’t an even swap. I would recommend choosing another meal.
We do not recommend you train fasted for Phase 1, unless it’s something you are use to doing and you prefer that. You should consume your post workout meal within 30-45 min of your weight lifting workout. If you do weight lifting and then cardio after weights, consume your post workout meal within 30-45 min of both your weights and cardio workouts.
For the supplements that Nicole recommends, read through the Supplement section of this program. All of your questions can be found within all of the sections of this program so please make sure you read through everything so that you don’t miss any important information 😉
Good luck!
Hi B- I would say skip the rest day on Thurs to catch up w/ workouts. Enjoy the Montana Mountains!! 😀
Hi ladies- you have 12 meals total to choose from, so instead of substituting eggs, just choose one of the other meals that doesn’t call for eggs 😉
Hi Savannah- it is recommended to choose one of the three meals for best results but if you have experience macro counting and feel comfortable eating the foods you like and staying on target w/ macros outlined then that is up to you.
LOL, yes, hey will burn like hell 😉 It is recommended to do them on a step, ledge or other type of platform. Good luck!!
Hey B- don’t drink your protein in-between cardio. If you are doing weights, then cardio just go right to your cardio after weights and consume your post-workout meal within 30-45 min after your workout.
If you ever break up your weights and cardio into separate sessions, only consume your post-workout meal after weight training, not cardio.
