[Naomi]

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!

[Naomi]

That is correct, kick butt in Phase 2! 🙂

[Naomi]

Hi Kaitlin- as long as you follow your nutrition and lift heavy, you should experience minimal muscle loss. Good luck in Phase 2!!! 😀

[Naomi]

Hey there- no, we will have updated/revised PDFs for Phase 2 posted by the end of the day today 🙂

[Naomi]

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! 🙂

[Naomi]

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! 😀

[Naomi]

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.

[Naomi]

Hi Ann- just L-Carnitine 😉

[Naomi]

Hi Shannon- all are great substitutes except the leg press. Just do heavy squats instead 😉 Great job!

[Naomi]

Lori- Registered participants will be able to view the entire training, nutrition and supplementation program on June 30, 2017. Once the Challenge is completed, the program will be available for viewing online until October 1, 2017.

[Naomi]

I would consider it part of recovery 🙂

[Naomi]

Hey there- whichever works best for you and your schedule. It is best to have a protein shake post-workout. Just make sure your macros all add up to your meal plan goals 🙂

[Naomi]

Hi Amanda- you can do either all at once or split it up 🙂

[Naomi]

Hi Lisa- that is great news!! Nicole’s supplement line is not out yet, but it will be very soon! 🙂

[Naomi]

Rebecca-througout this challenge, I wouldn’t ever “stop trying to go heavier and just wait and see results.” Just continue to follow the plan as you are doing, the results will show throughout the challenge. Remember, it is a continuous process 😉

[Naomi]

Hi Roe! The macros listed in each recipe are for one serving size, correct! To log appropriately, you will just go by the number indicated for 1 serving size, which are the macros listed for each recipe 😉

[Naomi]

Hi ladies- the macros listed are for one serving of Cauliflower Mash. What I would do is go into My Fitness Pal in your “Meals and Recipes” section and then add all the ingredients together in your Cauliflower Mash recipe. My Fitness Pal will add all the totals together. When you create your recipe, it will ask how many serving sizes and you will indicate it is two serving sizes. When you go into your daily food journal, select the Cauliflower Mash recipe from your recipe section and enter in only 1 serving. That should do the trick … it’s ok if it’s off on the numbers a little (within about 5 calories/grams). I hope this helps! 🙂

[Naomi]

Hi ladies- what I would do is go into My Fitness Pal in your “Meals and Recipes” section and then add all the ingredients together in your Cauliflower Mash recipe. My Fitness Pal will add all the totals together. When you create your recipe, it will ask how many serving sizes and you will indicate it is two serving sizes. When you go into your daily food journal, select the Cauliflower Mash recipe from your recipe section and enter in only 1 serving. That should do the trick … it’s ok if it’s off on the numbers a little (within about 5 calories/grams). I hope this helps! 🙂

[Naomi]

Hi ladies- all rices will measure somewhat different (you’d think brown rice is brown rice is brown rice, right? lol) but just continue to do what you have been doing and weigh out the rice cooked in a portion size that matches the macros indicated. That’s the most important factor 😉 Great job! Keep it up!!

[Naomi]

Hi Tammi- Kaitlin is correct, just aim to hit your macros. The caories may be a little off 😉

[Naomi]

Wendy- I absolutely love your answer, great response! 😉

[Naomi]

Hey there- for best results, follow the workouts exactly as explained in the program (equipment used, techniques shown in the video demo, reps, sets, etc.) and only change things in the next phase when the new workouts are to be implemented, or unless you need to modify an exercise due to physical limitations or other issues preventing you from doing the exercise indicated in the program 😉

[Naomi]

Hi Angela – you coud try using the food echange list here, here and here, and substitute the cauliflower mash and sweet potato fries with another vegetable and starchy carb such green beans or asparagus for the cauliflower and cream of rice for the sweet potatoe fries. Or you could just hold out for a few more weeks when the meal plan changes in Phase 2 😉

[Naomi]

Hi Amanda – anytime within 30 min of your cardio is fine. It makes no difference if it’s 5 minutes after, 15 or 30 min after, your body will absorb the nutrients for recovery.

[Naomi]

Hi Kristina- you can do half push-ups, where you don’t go too deep into the push up but go just befre you feel the pull (minimze your range of motion). Or you can do machine chest presses. Good luck! 🙂

[Author]

Posts