Naomi
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Hi Christine- I recommend trying to eat at least 1/2 if not all of your Meal 1 before your workout. You don’t want to do a strength training session on an empty stomach. Try to eat about 30 min before your workout. If you do only eat half of Meal 1 before your workout, then eat the 2nd half of Meal 1 or your post workout meal about 30-45 min after your strength training session. Then continue eating every 3 hours after that.
I hope this helps! Good luck 😀
Hey there- sorry about that! We will try to get that link fixed. In the meantime, here is a direct link for food exchange 1, food exchange 2 and food exchange 3
Let me know if these work ok for you! 🙂
Hi Becky- my best advise to you is to weigh/measure all of your food and log it into My Fitness Pal. You will figure out the equivalent exchange of apple serving for the given blueberry serving by first calculating the macros for 1/2 cup of blueberries, which is roughly 40 calories, 10.5g carbs, and about .5g fat & protein. Depending on what type of apple you buy the macros will be slightly different (which is why it is so important to weigh/measure accurately and plug your food into My Fitness Pal).
According to My Fitness Pal, 1 Fuji Apple (Archer Farms brand) that weighs 5.5oz/154g is 80 calories, 22g carbs, 0 fat and 1g protein. Since you are looking for about 40 calories, 10g carbs and little to no protein or fat, you would cut your apple in to a portion size that is half the above. So about 2.75oz/77g.
I recommend weighing in grams for best accuracy. I hope this helps! Good luck 😀
Hi Lori- the only challenge being announced at the moment is our upcoming 40 Day Buns And Guns Challenge, which starts on Monday, Oct 9th. I hope you’ll register for it! 😀
Hi April- what you are experiencing is what everyone in the world experiences with fat loss: there is always a first place that you will gain body fat and a last place you will lose body fat. That is just how it is. You are doing everything right … you can’t force body fat loss in specific areas. As you lose more body fat, it will come off in the stubborn places. Keep up the great work, and be patient. It will happen 😉
Hi Kristina- you can, yes, if you feel your body would benefit from a fiber supplement. Here are some things you can incorporate: a good quality digestive enzyme, psyllium husks (they come in pill form), and make sure you drink plenty of water! If you take in fiber but don’t drink enough water it can have the reverse effect. Magnesium /potassium also helps keep things flowing in your digestive tract, such as Mag O7 which also helps boost oxygen into your blood. I have used this product on multiple occasions and personally have had great results though everyone’s body responds differently. The absolute best thing, though, is to keep your water intake up! I hope this helps, good luck!! 😀
Hi Stephanie- not having a pre-workout isn’t going to be the one factor that prevents you from gaining as much muscle as you think you should be gaining. It takes a long time to gain muscle, so you may be gaining at a good rate (if you are gaining muscle at all, even slowly, that is good!). That being said, a pre-wrokout will just help give you a little extra boost of energy. If you are having a hard time finding a pre-workout with all three ingredients, just find one that has at least creatine and beta alanine. You can always buy caffeine pills separately and take one along with your pre-workout or drink some coffee and your pre-workout before heading to the gym. Sometimes you have to get creative 😉
I hope this helps! 😀
Hi Joanne- are you drinking plenty of water? Sometimes if you eat fiber but don’t drink enough water it can cause bloat/gas.
Hey there- do not skip any workout days, just do day 6 the next day you can workout and follow the plan, but just a little behind due to your schedule 😉
Hi Aimee- if you do upright rows correctly, you should be activating your shoulders, not your traps 😉
Hi Kris- sorry for the delay in response. I cannot recommend any adjustments to this program. The only way the Olympia Prep Challenge fitness program will get you the results you are looking for is if you follow it as closely as possible, doing all the weight lifting, cardio and nutrition. If you are looking for adjustments to any of the elements of the program, we do offer on-line training which includes personalized workouts and meal plans based on your individual needs, schedule and goals. You can find out more information about personalized training/fitness programs here.
The best thing for you to do is to follow the cardio program as it is laid out. Two times per day for 30 minutes. If you aren’t able to do this, just do the one cardio session for an hour. But the best way to get the results this program was designed for you to get is to follow the guidelines for each phase as they are laid out. Good luck! 😉
Hi Stephanie- bands will help you increase your strength and get a better workout than a gravitation machine, in my opinion. Using bands will be much more intense and harder 😉
Sarah- you are correct! I apologize, the recipe makes 4 servings and the macros are per 1 muffin serving.
Hey there- use the equipment as indicated in the written workout. The videos are primarily to show the movement, sorry for the confusion 🙂
Hey there- nope, do not change anything! Just follow the plan as outline in the program 😉 Glad yu are better and are able to jump in!
Hi Kaitlin- as long as you follow your nutrition and lift heavy, you should experience minimal muscle loss. Good luck in Phase 2!!! 😀
Hey there- This is a great behind-the-scenes look at Nicole’s 4th Olympia win that might help give you some insight: https://youtu.be/xV6G3-HNfMg?list=PLC1W4M2eWgWR-7KSH04ycVDTs7tI4EAYY
Are you working with a coach? If not, you might want to consider having expert outside help guide you. Everyone’s body responds differently, and even still, your body may respond differently from one show to the next. My best advice is to have a coach help instruct you on what to do based on how your body looks and responds. Good luck! 🙂
Hi Samantha- I don’t know that I have personally experienced that, but it could be a very goo dpossibility that your body feels strong during your cycle. Some people may feel weaker, some may feel stronger. I think everyone responds differently to the different levels of hormones during their cycle. That’s great that you feel stronger, deffinitely take advantage! 😀
Hi Lisa- yes, take L-Glutamine on rest days. When you are resting and recovering your body will need it/use it for repair and building.
