Naomi
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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 🙂
Yes, all of Nicole’s supplements are beneficial for both men and women 🙂
We’re working on it. They will be ready when Phase 2 starts a week from tomorrow.
You will measure the cream of rice dry.
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!!
Choose a different meal 😉
No, she is not officially retired. She is just not competing in this year’s Olympia.
Yes, that is correct.
I agree with Karen- the recipe is the recipe that Nicole came up with for this challenge and different meal plans have different serving sizes, which is why she created it the way she did.
Hi Jodi- they do work the hamstring muscles differently but you can do seated in place of lying if you need to. Or you can lay on the floor on your stomach and put a dumbbell in-between your feet and curl the dumbbell with your hamstrings simulating the lying hamstring curl.
Are you referring to using the calories and macros on the meal plan and choosing your own foods, such as an “If It Fits Your Macros” approach?
Hey there- yes, I think that would be a safe serving size 🙂
Nicole is training for a triathlon and will not be competing at Olympia this year.
Hi Donna- here is a good progression tutorial: https://youtu.be/sjLOfy6aWhc
We are finishing up the links for the videos in phase 2 and will have them all up soon.
Hey there- first of all, you can’t pick and choose where you lean out and where you stay full 😉 This challenge is leaning out challenge, which means you will be maintaining a certain amount of muscle but leaning out in general all over. If your goal is to continue to gain muscle and build, then this challenge is not geared toward that.
That being said, you should be able to maintain a certain amount of muscle as you lean out. As your body composition changes, your body will go through varying degrees of changes. One week you may feel flat and thin, while the next week you may feel your muscles look fuller and more cut.
I would recommend that you just keep following everything in the program to a T and see what happens over the next 8 weeks. You’ve only been on this program for 10 days. If after this challenge is over you want to go back to the Muscle Up program, you can do that. But for the time being, trust the process and see where it takes you. You may be surprised.
Good luck and please keep us posted!
Hi Andrea – your situation is more medical related because you are diabetic, and since we are not medically licensed, we cannot legally advise anything related to your nutrition as it relates to your blood sugar and diabetes. It is beyond our scope of practice, especially since nutrition directly impacts diabetes. I would highly recommend taking the meal plans to your doctor and discussing this with your doctor.
We also can’t tweak and modify the nutrition plans of the challenge, since that gets more into personalizing diet plans for each individual. This is very specific to your body and how it is responding to the foods in the meal plan, so if you can discuss all this with your licensed medical provider who is familiar with your diabetes history and current state (insulin or metformin, etc.) that would be ideal.
I commend yo for taking this on!! This will help you manage your blood sugar and diabetes (not sure if you are Type 1 or Type 2) but both the healthy foods in this meal plan, plus the workouts should help with your insulin management! 🙂
Please let me know if you have any questions and keep us updated on your progress!!