Naomi
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Hi Ursula- the answer is yes, it is very normal to feel a constant hunger at this stage of the program. Try to push through it, and drink as much water or herbal tea (plain) as you can to try and feel full. Lots of water usually does the trick for me 😉
Hi Deana- your level of soreness isn’t always an indicator that you aren’t getting a good (or great!) workout or that you aren’t progressing. In the beginning of a new program, or when introducing something new, soreness is almost always there. But as you get stronger and increase muscle and exercise endurance, it CAN beccome more difficult to get sore.
As long as you are lifting as heavy as you can with proper form and pushing yourself as hard as you are physically capable of with your workouts, you are doing it right 😉
Hi everyone- the cardio accelleration workout, while it is definitely cardio heavy, is also weight-training. It is super intense and is definitely in the “workout” category of both cardio and weights so definitely have the post workout recovery shake and rice cakes. Your body will need it! 😉 Two more weeks, guys! KILL IT!! 😀
Hey there- yes, being short on any macro – including fat – is not what you want for this Challenge. You want to hit all of your macros within about 5 grams of your goal number. In order to make up the fat you aren’t getting from the different brand of top serloin, go to the food exchange list here and here and pick a fat source and appropriate portion size to equal the 18 g of fat. Try to pick something that won’t also add more protein or carbs, such as adding 1.5 TBSP of coconut oil to your veggies for example.
I hope this helps! 🙂
Hi Samantha- let me double check and confirm on that! I will get back with you asap!
Hi Melissa- everything looks fine except the protein. Just cut down on the portion sizes of your protein so that you aren’t over by so much. As long as you stay within 5 grams of your goal numbers, you’re good! 😉
Michelle- I would advise against replacing a post-workout protein shake with chocolate milk. There are a lot more sugars (about 25-30g of sugar in chocolate milk vs. 1-3g of sugar in whey protein) in chocolate milk, and not nearly the amount of protein (6-8g of protein in choclate milk vs. 25-35g of protein in whey protein powder).
Hi Heather- you can swap the order of the meals if you need to because of your schedule, but it is best to keep the order of the meals the same if you can.
As far as substituting foods, the food swaps you are suggesting would require you to plug in the foods into MyFitnessPal to calculate and see if the macros fit for what you are suggesting. The macros in Meal 1 for Phase 1 are completely different than the macros for Meal 2, Phase 2. If the fish is the issue, just replace the fish with another comparable protein from the food exchange list. Again, you will need to plug in the numbers to see what portion size you need to replace the fish with.
For example, if you want to replace the fish with a boneless, skinless chicken breast so that you have chicken, rice and zucchini instead of fish, rice and zucchini, see how many grams of protein/fats/carbs you will need of the brand of chicken you use in order to match up to the same macros as the fish you are replacing.
I hope this helps! 🙂
Hi Steven- please report any video links that still may not be working to: [email protected]
Thank you! 🙂
Hi Brenda- thanks so much for your question! Exercises are constinually being added to the exercise database for members. It is definitely a work in progress! 😉 All of the exercises that Nicole demonstrates in her videos and uses in her workouts, including the exercises used for the challenges, have either already been or will be added to the web site exercise library for members to access, yes.
Great job Maria! You’re doing it right! Keep killin’ those workouts, homestretch!!! 😀
Hi Lisa- al the video links should be up and running, I am so sorry some are still not working for you. Can you please email [email protected] to let them know you are still having problems accessingthe videos?
Thanks so much!
Hi Samantha- being over on fats by 3 grams is no big deal. As long as you are within 5 grams of your target numbers (above or below) you are fine. I would definitely add egg whites to make up for the 10g of protein. You can use the food exchange list here and here as a guide if you find you need more or less of a macro 😉
Hi Jessica- sorry for the confusion! I hope this will clarify:
Fasted cardio is suggested, yes, and if yu can do that then do cardio in the morning, weights later in the afternoon/evening then post-workout shake after weights (not after cardio).
If you have to do both weight training and cardio, do NOT do this fasted, as you need fuel in your system for the workouts. If you are training weights and cardio in teh same session, eat about 30-45 min prior to workout, then do weight workout followed by cardio. After your entire workout (weights, then cardio) you’ll have your postworkout shake.
Sorry for the confusion and I hope this clears it up! 🙂 Please let me know if you have any more questions, I want you to go into Phase 2 with confidence and determination! You’ve got this girl!! 😀
Hi Jessica- an arc trainer would work fine, yes! I am not sure of any elliptical brands that would not work for this cardio elliptical workout. While all ellipticals aren’t exactly alike, they are similar enough in features (at least the ones I have used in various gyms ove the last 15+ years) to get the job done.
If this doesn’t answer your question, can you please be more specific about the brand(s) of ellipticals you have access to and I’ll try to be more specific with my answer 🙂
Sorry Ann, you are correct! The % are:
Phase 2
Calories: 1,600
Carbs: 140g (35%)
Protein: 170g (42%)
Fat: 40g (23%)Hi Jill- I would still do you lifting session first, then cardio after. It does make a difference with your energy level, especially with the higher intensity of these workouts in Phase 2 😉
Hi Steven- I am so sorry for the inconvenience, I have a message out to tech support and will let you know as soon as everything is up and running! Thank you so much for you patience.
Hi Eleanor- I do see that, I apologize. I will double check on this issue to confirm, but it is my understanding that if you can save your cardio for days other than leg day, that would be ideal. Especially since there are quite a bit of cardio exercises incorporated in the leg workout (jump squats, jumping lunges, lateral squat jumps, etc.) I will get back to you as soon as I get clarification 🙂
Hi Ursula- I suggest you try to avoid cardio on leg day since this is a very intense leg workout with cardio plyometrics within the workout, but if you have to due to your schedule then you just have to do what you have to do 😉
Let me varify about the 5 days of cardio in addition to the cardio accelleration workout or including. I will answer here as soon as I get confirmation. I believe it is 5 days of cardio plus the cardio accelleration workout but let me just double chek on that one 😉
Hi Lisa- you should have at least one good meal in you before your weight training session, so I would suggest you either separate your cardio from your weight training by at least two hours. I know this may not be possible so it might be best to try fasted cardio only on days you don’t do a weight-training workout 😉
Hi Ursula- I would definitely follow Jody’s advice, especially if you will be swapping foods often. You will need to “plug-in” any replacement foods in MyFitnessPal that you are subbing (it’s a good idea to food journal daily anyway when you have such specific goals) so that you can see if your macros all add up to what is outlined for your Meal Plan totals in thsi challenge with the foods you are exchanging. Good luck!
Hey everyone- sorry for the confusion. The post-workout shake IS included in the macros, correct. Everything that applied in Phase 1 also applies in Phase 2 as far as nutrition “rules” for this challenge goes. That includes weighing, measuring foods cooked (except oatmeal and any raw foods such as fruits) and the post-wrokout shake. I hope this helps clarify! Good luck in Phase 2 everyone, home stretch! 😀
Hey there- I apologize for the inconvenience and am in contact with tech support. I will let you know as soon as I know what’s going on. Thanks so much for you patience!
Hey there- I apologize for the inconvenience and am in contact with tech support. I will let you know as soon as I know what’s going on. Thanks so much for you patience!