Naomi
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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.
Hi Brittany- the serving size is 4 muffins.
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!
That is correct, kick butt in Phase 2! 🙂
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- no, we will have updated/revised PDFs for Phase 2 posted by the end of the day today 🙂
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.
Hi Ann- just L-Carnitine 😉
Hi Shannon- all are great substitutes except the leg press. Just do heavy squats instead 😉 Great job!
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.
I would consider it part of recovery 🙂
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 🙂
Hi Amanda- you can do either all at once or split it up 🙂
Hi Lisa- that is great news!! Nicole’s supplement line is not out yet, but it will be very soon! 🙂
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 😉
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 😉
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! 🙂