Naomi
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Hi Maria- simply post something related to the challenge (a photo, how your workout went, your meals, etc) and put the hashtags somewhere in the text of your post. Nicole will do a search at the end of each week using the hashtags and all of the posts with the hashtags will pop up in her search. Then she will pick 3 winners! Good luck 🙂
Hi Linda- all the meal plans are correct. Look at the Daily Goals for the numbers you want to aim for, not the Daily Totals. The Daily Totals are the totals from the sample meal plans given. If you look at the Daily Goals in all the meal plans, you’ll see the ratios are similar. Make sure you read through and watch ALL the info (not just the meal plans) in the Nutrition Section of the program 😉
Good luck! 😀
Oh, I gotcha! Sorry Maria, I must have misread. I would advise staying on the same meal plan for the duration of the challenge 😉 Good luck!
Hi Maria- that is completely up to you to decide. If you’d like to have personalized guidance with workouts and nutrition after this challenge is over, we do offer on-line training here.
Hi Lori- for the drop set of alternating dumbbell curls, you will do as follows:
Set 1: between 10-12 reps as heavy as possible
(no rest, drop down to the next weight down, for example if you used 15lb dumbbells for your first set, drop down to 12lb or 12.5lb dumbbells, whatever your gym has)
Set 2: between 10-12 reps
(no rest, drop down to the next weight, for example 10lb dumbbells)
Set 3: between 10-12 repsAfter that, you are done. You’ve completed three drop sets of 10-12 reps. In the above example, you dropped from 15lbs to 12lbs to 10lbs of alternating biceps curls with no rest in between sets.
I hope this helps! 🙂
Hi Kim- don’t force it, just do your best. Your body should adjust over the next week or so to the increased activity and food. Before you know it, you may find yourself hungry and able to eat all your meals without a problem 😉
Hi Linda- there aren’t as many exercise or reps in Phase 2, so it should take about the same amount of time.
Hi Amy-
For supersets, you will switch back and forth between two exercises for the indicated number of reps. For example, on Day 6 (today) you will start by doing 15 reps of barbell step-ups on your right leg, then do 15 reps of barbell step ups on your left leg, then do 15 reps of Bulgarian split squats on your right leg, followed by 15 reps of Bulgarian split squats on your left leg. You will repeat the same pattern with 12 reps, then again with 10 reps.
After you’ve done 15 reps, supersetting between the step-ups and Bulgarian split squats, then 12 reps of the superset, then 10 reps of the superset, you’ll move on to the next superset of exercises: glute cable kickbacks and exercise ball lying hamstring curls. You’ll do the same thing for this superset.Then you’ll do THREE sets back-to-back-to-back of the lying hamstring curls as follows: 15 reps – 12 reps – rest – 10 reps – rest
Then move on to the superset of single leg leg presses/barbell stiff legged deadlifts for three supersets of 15/12/10 reps (alternating between the two exercises). Then you’ll finish with 3 sets back-to-back-to-back of AMRAP (as many reps as possible) of hyperextensions.
I hope all of this makes sense and you are more clear about how to conduct the supersets ?Hi Annette- everyone’s body is different (metabolism) and everyone has different daily activity levels, some being very active, others being extremely sedentary. That being said, this is, of course, a transformation challenge designed to offer the best opportunities for participants to transform their bodies in just 40 days.
My advise to you would be to first follow the program as it is written, but you know your body and if you feel like a different meal plan other than the one suggested for your height/weight would be better for your individual needs then I would suggest bumping up to the next meal plan in this program.
Hi Dana- it completely depends on each person. Some people can get away with having cheat meals once a week while others do better if they only have them once a month or once every few months. You have to assess your body and see how your body responds to cheat meals and how often. If you’re body responds in a negative way then don’t have them as often.
Hi Erin- thanks for catching that! Yes, do the circuit until you reach 30 min total, definitely not 60 min ? Good luck, and I hope you’re enjoying the challenge!
Hi Rachel- that sounds about right for the workouts! Keep it up, you’re doing great! Just stick to the recommended rest periods and you should be good! 😀
Hi Adalsinda- we do not have any particular brands of pre-workouts that we recommend but you can do a search on-line and read different reviews, or go to your local health food/nutrition store and ask one of the specialists/employees about recommendations based on how sensitive your body is and what your needs are for a pre-workout. I hope this helps! 🙂
Hi Kamila – replacing your rice cakes with a banana is fine, just make sure you weigh, measure and food journal all of your meals to make sure you stay within your daily calorie and macro goals. Two caramel rice cakes total 100 calories, 22g carbs, 2g protein and 0g fat so you’ll want to weigh your banana so that the portion size is roughly the equivalent of the rice cakes.
Hi Kathleen- do not track or count your exercise in My Fitness Pal, only your food. Regardless of your extra exercise/activity, I would advise against adding calories or changing your macros and stick to the meal plan as it is laid out.
Chevelta- you will have to contact customer support at My Fitness Pal to help you with your My Fitness Pal issues.
Ladies- I apologize, that is correct Adrienne, you will take the post workout meal out on rest days. I misunderstood, but that is correct. Depending on your meal plan, you will consume about 200-300 less calories on your rest days.
Hi Ursula- you’ll need to email [email protected] and they can answer that question for you.
You’re welcome Miriam! 🙂
Renee- ideally it is best to rest as much as possible on your rest days. A light walk or swim or leisurely bike ride might be fine, but rest days should be just that – rest and recovery.
If you are going as hard as you can during your workouts, your body (and mind) will definitely be ready for a little vegging 😉
Hi Sara- you can keep the protein shake in as a protein source. Protein shakes aren’t only for workouts, they are simply a form of ingestible protein that quickly gets into your system because it is in liquid form and therefore bypasses much of the digestive process.
This may be more info than you care to have, but it will help give you a better understanding:
Branched chain amino acids (referred to as BCAAs or amino acids) are the building blocks of proteins. Protein molecules (BCAAS/amino acids) are what your body uses to build muscle. When you eat a piece of chicken, for example, your body breaks down the chicken, then breaks down the protein in the chicken to get to the amino acids so it can use these molecules to repair and rebuild your muscle tissue.
Your muscles don’t know (and don’t care) where or how the amino acids come from used to repair and rebuild, they just want/need them to fix the damage that was done during the weight lifting.
So, on workout days drinking a protein shake within 30 minutes of your workout will give your body a quick, readily available source of protein to temporarily appease your “crying” muscles. But you’ll want continuous intakes of protein throughout the rest of the day, as your body will still be repairing and restoring throughout the day, and even into the next day, not just post workout. It’s kind of like putting on a band-aid right after you scrape your elbow, you want to continue putting neosporin on your cut, and replace the band-aid often as it takes time to repair the damaged, cut tissue.
That being said, a protein shake will quickly get into your system, it is convenient on-the-go, it doesn’t requite chewing so it doesn’t take as long to ingest as a meal does, and you can pretty much drink it anywhere. For these reasons, protein shakes are great for:
– post-workout recovery
– ideal if you can’t eat a meal because of your work schedule and need to get in a convenient source of proteinGetting your protein from food in almost all cases is ideal except for the above circumstances when a protein shake would be a better choice.
I hope this is helpful! Good luck!! 🙂
Hi Char- I think it’s too early to tell if this is something related to high/low carb intake and wondering if you might be coming down with a cold, or your body may just be adjusting to the new workouts and nutrition. We really haven’t been into the program long enough for you to determine a pattern of feeling chilly and tired only on low carb days since we’re really only 3 days into the program giving you one high carb day (the first day) and two low carb days. It could be a number of things, just give it another week or two, then you can see if you always feel a certain way on low carb day 😉
