Naomi
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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 Claire- Can you specify which meal plan you are following please?
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.
Hi Danielle- I do not know of an equivalent off hand, so the bets option would be to choose another meal that doesn’t call for Ezekiel bread.
No, the challenges are only available on this site 😉
Hey there- Nicole designed the workouts in the order that she did and in the way that she did with straight sets, not mixing it up or doing super sets unless it is indicated, for a reason. This will maximize the intensity of the workouts and maximize your muscles.
Also, if you’ve been rotating between three exercises for a long time, you will be surprised at how changing up your workout technique will affect your muscles and physique.
My best advise is to do the workouts as they are laid out in the program 🙂
LOL- going the club Glenda, I am not good at Math either! But this is what I recommend doing:
– make the recipe as indicated, then weigh the whole parfait
– after you get the total weight in grams of the parfait, divide that total by 4
– for example, if the total parfait weights 100g (I have no idea, just using that as an example) then 100 divided by 4 = 25g.
– Take 25g and multiply it x 3 and that is 1.5 servings (in this example 1.5 servings would be 75g)There may be an easier way to do this (my way seems like a long round about way,lol) but that is how my brain can make sense of figuring out 1.5 serving lol!
Anyone else w/ suggestions please chime in! Good luck Glenda!
Hi Deliris- no, you don’t need to use the stevia if that is what you prefer 🙂
Per each individual banana 😉
Hi Nancy- I would go with a medium banana, so roughly 100-120g
Ok gotcha! No, a gallon a day is ideal. I truly think it is just a matter of giving your body a few days to a week to adjust to the new eating plan 😉
April-digestive enzymes might help. Make sure you’re drinking plenty of water to keep things ‘moving.’
I didn’t understand the last question.
Make sure you read all of the information in the Nutrition section (and every section) of the program so that you don’t miss any important information 😉 It explains the following:
“Every meal in your nutrition plan has the same total calories and macronutrients (protein, carbohydrates and fat). Since you have three options for every meal, you can essentially swap out any meal on this plan for any other! The one exception here is your post-workout meal, which you should only eat on weight-training days. When you don’t weight train, don’t eat it. This meal should always be taken within 30-45 minutes of your weigh-training workout.”
Goo luck with the challenge 🙂
Hi April- you body will adjust 😉 … it’s your first day, so give it time and trust the process.
Good luck with the challenge!
Hi Amanda- Follow Nicole’s suggestion above with the meal times, however depending on what time you workout, you will follow the post-workout meal instructions as stated under the Post Workout meal in the meal plan:
“Eat this within 30-45 minutes after your weight training workout and adjust the meals accordingly”
Hi- it sounds like you really won’t have what you need to do the workouts as outlined in either the gym or home workouts with the limited access to equipment you will have, so I would suggest starting the entire challenge as soon as you are able to do all or most of he workouts in the program. Otherwise, you really aren’t doing the program but a very, very modified version of it 😉
As far as nutrition goes, I would recommend continuing to do what you have been doing and start the PS nutrition plan with Phase 1 as you start the Phase 1 workouts.
Have fun on the boat and please let us know if you have any other questions when you start the PS Challenge! 😀
LOL, very true! ;-P