Naomi
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Hi Lori- the second one is correct:
Standing Barbell Curl do 15 reps then Close Grip Dumbell press 15 reps
Rest
Standing Barbell Curl do 12 reps then Close Grip Dumbell press 12 reps
Rest
Standing Barbell Curl do 10 reps then Close Grip Dumbell press 10 reps
RestHi Miriam- if you need to rearrange the workouts that is no problem. We understand people have different schedules and workouts work better on some days than other days. Keep the nutrition exactly as-is, though, regardless of how you rearranged the workouts. The high carb/low carb days are spread out the way they are for optimal results 😉 Good luck!
Hi Becky- I totally understand! We don’t want you flying off the treadmill either, lol! I suggest sticking with the protocol as it is laid out in the workout but start with lower level intervals and work your way up as your exercise endurance increases! You can only work with what you have where you’re at and progress from there. Good luck! 😉
Hi Colette- I understand every individual is different, but you will have to make this determination and any changes to the program on your own. Advising to modify the program gets into personalized training, which we do offer here. In the meantime, use your own judgement on what you feel the right thing to do for your body is, as you know your body best. Good luck!
Hi Sarah- Nicole will be looking at all of the posts (pictures of workouts, meals, anything involving the Buns And Guns Challenge) on both facebook and Instagram. The only way to be eligible to win weekly prizes is to post about the challenge on IG and FB regarding the challenge using the hashtags. Since Nicole will do a search under the hashtags, the only way to be eligible is if she sees your post in the hashtag search. The more often you post in either one or both IG and FB using the hashtags, the more chances you have for her to see your post which increases your chances of being chosen to win a weekly prize. I hope this helps clarify the weekly challenge hashtag prize contests! Good luck! 🙂
Hi Kimberly – this will vary from person to person depending on their schedule. If you haven’t yet read through the nutrition do’s and don’ts, you can read through them here. What time of day are you doing your cardio workout? And what time of day are you doing your weight-training workout? That will help me better answer your question for your typical schedule 🙂
Hi Rebecca- yes, you can do it like that as long as you are able to go up in weight as you go down in reps. It is a great way to really push yourself and add a great level of intensity to your workout. Go kill it girl! 😀
Hi Chevelta- I love your name, by the way! Ok, so you can do your cardio fasted, although I would recommend having a scoop of BCAAs before or during your cardio (see supplement recommendations here) then you can eat meal 1 within 30 min after cardio. Eat every 2-3 hours after that.
After your evening weight-lifting session, you can have your post workout meal as you mentioned within 30 min of finishing your weigh training, then it is fine to have your last meal of the day within 1-2 hours. If you eat your last meal at 9 p.m., that is fine. You can even eat at 10 p.m. and it will not affect your progress. Good luck, I hope this helps! 🙂
Hi Maria- no, your post-workout shake wouldn’t replace meal 1. I highly recommend, if you aren’t doing so already, to log all of your meals in My Fitness Pal so that you know you are getting in the specified calories and macros outlined in the meal plans. Follow the meal plans as closely as possible, and if you need to rearrange meals (including post workout meal) due to the timing of your workouts, you can rearrange meals, but don’t replace or eliminate any meals. I hope this is helpful but please let me know if you still have any questions or aren’t clear about how to structure your meals.
Good luck! 😀
Chelsea- the program overview workout calendar is here and here and below is a sample cardio schedule Nicole gave in the cardio overview:
Your five-day cardio schedule could look something like this:
Day 1 HIIT Cardio
Day 2 Interval Cardio
Day 3 Interval Cardio
Day 4 Off/Rest
Day 5 HIIT Cardio
Day 6 Interval Cardio
Day 7 Off/RestMake sure you go through all of the material for this challenge by clicking on each of the topics on this page 🙂 Good luck!
Hi Linda- ideally you will be eating the same meals each day: on high carb days you’ll follow the high carb day meal plan. On low carb days, you’ll follow the low carb day meal plan. If you get tired of eating the same foods, you can use the exchange list here, here and here to swap out proteins for proteins, carbs for carbs, fats for fats, though I would suggest sticking to the meal plan as-is for best results.
Please make sure you read through and watch the nutrition portion of the challenge program so you don’t miss anything 😉
Yes, you can switch workout days if you need to due to your schedule but keep the high carb/low cab days the same regardless of how you switch your workouts 😉
Hi Dominique- I would either purchase a different protein with only 1-4g of carbs, or if you’d rather use the protein you already purchased, just take out about 10g of carbs somewhere else in your meals (such as decreasing the portion size of sweet potato, rice or oatmeal, etc.) so that you don’t go over on your carbs.
As always, make sure you are logging all of your meals so that you can stay within the given macro ranges. It sounds like you had an eye-opening moment regarding reading ingredients 😉 You’ll do great! Good luck!! 😀
Hi Meagan- I’m not sure I understand your question. The exact macros for both high carb and low carb days are laid out for you in your chosen meal plan based on your height in the nutrition section of the program here.
Chose meal plan 1, 2 or 3 then download the high carb day meal plan and the low carb day meal plan.
Hi Ashley- follow the meal plan as-is regardless of how you need to rearrange your workouts. The carb cycle days are timed the way they are during the week for best results 😉
Hi Melissa- you are not being a pest, no worries! Unfortunately I cannot help you with this issue, as this is a technical issue that can only be resolved by the tech dept. If you’ve sent an email explaining your issues to [email protected] then you will be contacted as soon as possible. They are working diligently to get through any issues such as yours as quickly as possible 😉
Hi Debby- the email you got on Oct 7 was the deadline for actually entering the challenge, not uploading the before photos.
Here are the 40 Day Buns And Guns Challenge Rules and FAQ which covers questions about photo submissions, deadlines, etc 😉
The entry period for submitting “Before” information will begin on October 4, 2017 at 12 pm Eastern Standard Time (EST) and end on October 10 at 9 pm EST.
Upon completion of The Challenge, the period for submitting “After” information will begin on November 18, 2017 at 12 pm EST and end on November 21 at 9 pm EST.Hi Donna- please email your issues to our tech department so they can troubleshoot and resolve this for you at: [email protected]
Hi Elba- if you are able to, prepare a protein shake (for short shifts, just one scoop of protein, for longer shifts, do two scoops of protein) and if you need to add carbs to the shake as more of a full “meal replacement” then you can add 1 packet of oatmeal to your shake or 1 TBSP (14g) of oat flour or some kind of carb. This should get you through your shifts so you aren’t going 4-6 hours without anything in your system.
I was a waitress in college and we did get a 5-10 min “potty” break during our shift. Your situation may be different but if you do have even just 5 minutes than you can drink at least half your shake at this time to get you through, then sip on it as you are able to throughout your shift.
I hope this helps! Good luck!
HI Yvonne- all the links should be working/printable now, but if you still aren’t able to print then send an email explaining your issues to: [email protected]
