Naomi
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Hey there- the first exercises (adductor/abductor) are a superset but the squats, leg press and Bulgarian split squats are all just straight sets of that exercise. Then another superset of the step-ups and good mornings, then straight sets again with leg extensions and seated calf raises.
Anytime there is no indication of a superset, tri-set or giant set, it will just be straight sets of that one exercise for the indicated number of reps/sets 😉
Please make sure you read all of the information and watch the videos in the Nutrition Section (and all sections) so that you have all of the information and don’t miss anything! 🙂
Meats are measured cooked.
Sandra- are you measuring cooked or uncooked (it’s hard to see the image)
Yes you can switch the days you take as rest days to fit your needs/schedule 🙂
Hi Darla and Pamela- on workout days, you will have 4 meals plus post-workout meal = 5 meals total. On non-workout days you will omit the post-workout = 4 meals total on non-workout days, correct 😉
Dayna913- Nicole recommends timing your meals about 3 hours apart. You can call eating food a meal or a snack or whatever you prefer to call it. I find it best not to label things as breakfast, lunch, dinner or snacks, but more Meal 1, Meal 2, Meal 3, Meal 4 and so on, no matter what the portion size. I hope this makes sense 🙂
Hey there- as long as you have the post-workout shake after your workout, yes that should be fine 🙂
That looks fine, as Nicole recommends you try to eat every 2.5 – 3 hrs. Good job, and good luck with the Challenge 🙂
Hi Marc- salmon is not one of the fish high in mercury, so you should be safe eating multiple times per week.
Here is more info about fish highest/lowest in mercury if you’re concerned or curious: https://www.fitday.com/fitness-articles/nutrition/these-fish-are-the-highest-and-lowest-in-mercury.html
Good luck with the challenge 🙂
1 cup is 150 grams
Hi there- you will need to email that question to [email protected]
Hi there- yes, absolutely! You can pick any meal options from any of the meals except the post-workout 😉
Hey there- you can drink the BCAAs without counting them in your meal plan, but don’t add any extra protein shakes other than what is on the meal plan. Good luck with the challenge! 🙂
Hey there- no, you won’t drink the protein other than post-workout. Follow the meal plan as it is outlined. If you add more protein shakes throughout the day, it will throw your calories and macros off. Only drink the protein shake if you are having it as outlined in the meal plan.
The BCAAs you can drink 2-3x’s throughout the day if you’d like to, but it’s not necessary.
Hey there- absolutely, that is no problem! Enjoy, and good luck with the challenge! 😀
Let me double check on that one! 😉 Get back with you asap!
Hi Mritza- yep, that looks fine 🙂 Good luck with the challenge!
Hi Maria – you can just use measuring cups. Whatever measurement the recipe calls for, you ahead and use that in the future 🙂
Yes, there are a number of other cardio workout options to choose from that don’t require a stem ill 😉 Elliptical or treadmill or spin bike or track or anything is fine as long as you stick to the cardio guidelines explained in the cardio portion of the challenge program 🙂
You can eat right after your cardio session 🙂
Hi Milena- we recommend you stick with the order of the workouts unless you have to wait for equipment or a machine if it’s being used. In those situations, it’s best to move on to another exercise and keep the workout moving, then go back to the exercise once the equipment is free.
Nicole put the exercises in the order they are for the workouts so you can get the best possible transformation in 40 days 😉 Good luck!
Hey there- you pick whichever cardio you want to do, as long as you stick with the cardio guidelines outlined in the cardio section of the challenge program 😉
Hi Sofia- yes, you can do HIIT first thing in the morning fasted 🙂 It is better for weight training if you eat before you lift heavy so you can have more energy for a stronger workout 😉
Hi Jessica! You can do either one, both are just as effective it just depends on which works best with your schedule and/or which you prefer to do.
Good luck with the challenge! 😀
Hi Emma- You can do lateral dumbbell flies with both arms at the same time in place of the upright rows 🙂
Hey there- for the seated close-grip row, you can either do these with bands, seated on the floor with bands wrapped around a table or secure share leg, pole, or something similar, and do seated band rows on the floor. Or you can do bent-over dumbbell rows (with both arms at the same time, neutral grip).
I hope his helps 🙂 Goo luck with the challenge!