Naomi
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Looking ahead to the Block 2 workouts, which will start on Sunday for me. There are a few exercises that have 7 sets of each, instead of the usual 3. Is this a type-o?
This is not a type-O. Please read the ebook page 14 where Intensity Techniques are explained. This is an FST-7 intensity technique.
Hi Naomi!!
I’m just really hungry and just want to eat everything in site , I wake up at night because I’m just really hungry , cravings for sugar , I’m going to see what happens this week and keep some notes , my hormones could be out of line , maybe it’s menopause, I’m not sure , menopause is the only different thing this year😳
Thank you , hope you are doing great and I love your horse !!Could this possibly be more stress-related or sleep quality related? Possibly mental/emotional triggers? Have you had any history of restrictive-eating followed by binge-eating cycles? There are other reasons for binge eating you may want to explore.
Should lateral raises be on there twice on block 2 day 1. Gym one doesn’t have it twice.
The first one is a static hold DB lateral raise and the second one is a one (single) arm lateral raise. The different workouts won’t always be exactly the same due to equipment availability. In the gym workout, there are shoulder exercises done with the landmine and cable machines which can’t be done with dumbbells. In the dumbbell/body weight version of the workout, the lateral raises are done with two different techniques for the shoulder muscle activation – same exercise but conducted in two completely different ways 😉
Home workout- block 1, Day 2: Goblet squat. I’m hoping this means one set of 10 (total of 30 for set)? Or it is 3 sets of 10 for each set (total of 90)? I couldn’t find this explained anywhere.
Hi Shawn-
The words (drop set) should be next to the 10/10/10, sorry about that! Drops sets are explained in the Intensity Technique section on page 14 of the ebook 🙂 Let me know if you have any other questions!
I am loving the tracker. It feels great to check off items. But more importantly, it is easier to focus on the positive if I miss a single point, it doesn’t make me want to give up.
I added rows for my vitamins and fat burner.
Let’s keep it up! The exercises for these first three weeks feel great.
You can do whatever works best for you mentally, and for motivation and accountability. The tracker is for you too use as you see fit and what works best for you personally. There are no ‘rules’ with the accountability tracker, its just an added helpful tool for challengers who want to use it 🙂 Glad you are enjoying it, keep up the great work!
I have a low back injury. Seeking substitute for Barbell Good Morning. The put a lot of stress on my lower back. Maybe I am doing them wrong.
Thanks!You can do regular dumbbell stiff-legged deadlifts in place of Good Mornings and only go as low into the movement as your body will allow before you feel any lower back strain or pressure. I hope this helps, bets of luck! 🙂
I have been seeing non-scale victories over the past 2 weeks; more reps, more weight and/or easier to complete exercises which is awesome! However I’d like to see the scale victories too. When should I be noticing changes in weight or inches?
Hey there- this totally depends on the state of your metabolic health, your sleep quality and consistency, stress management and other factors other than nutrition and workouts that contribute to body fat loss and muscle gain. For some people it can take longer for the body to ‘get with the program’ but what is your sleep and stress management like, and do you have any hormonal or metabolic issues that you know of?
Due to baby’s short naps and other kids to handle, I haven’t managed to get a full workout done in one ‘sitting’ yet. They’re often broken into 2-4 segments throughout the day, and sometimes actually have to finish it the next day.
Because of this I think I’ve only had 1 full rest day…(maybe…can’t actually remember if I actually had one even) yet. I’m ok with this (obviously wish it were better but🤷🏼♀️)…but am I doing more harm than good? Is the REST more important than all the sets and reps? (Also haven’t got most of the cardio done…but the way I see it anything is better than nothing).Rest days are critical. Rest and recovery is when the ‘magic’ of muscle and tissue repair happens. It’s the other half of the muscle building/body fat loss equation. If you don’t allow for adequate recovery, you could risk overtraining, fatigue, potential injury, low energy, brain fog and overall burn out. Your body needs rest.
Hi!
I’m struggling with the carb cycling in the challenge. I’m 5’4” so I’m doing the meal plan 2 and I’m really hungry and binge eating. The calories are about 100 less than my deficit calories, I’m doing my best to stay on track , however I have no energy when doing the low carb days and am extremely hungry and struggling with energy for the cardio. I was wondering if you had any suggestions, I do drink plenty of water, I’m fearing this will bring back my binge eating with a vengeance. I’ve done buns and guns carb cycling in the past so I’m not sure why I’m having such trouble with this one. Any help would be greatly appreciated.
Thank you
UrsulaHi Ursula-
I am sorry you are struggling with hunger, and I am not sure how to instruct you to prevent binge eating. When is the binge eating triggered and what do you feel is different than when you previously did this? Does it seem more mental, or actual physical hunger/cravings?
Good morning.
I love my smoothies with berries.
Is there away to exchange a carb from the meals with a fruit (specifically berries)?Thanks.
No, they are higher in sugar content (as well as other things) and do not have the same profile. They are not interchangeable, which is why there are in separate categories in the exchange list. Too much fruit can prevent body fat loss because of the fructose.
12×15 (warmup),
3×8-12
Would you please help, I’m not sure what this means?? Lol 🤷♀️🤦🏻♀️
It says 3 sets with the above numbers under the reps.This means one warm-up set of 12-15 reps (just for the warm-up), then 3 sets of 8-12 reps after you do the warm up set, does that make sense?
Hey !!! I’m going out to dinner at a vegetarian restaurant to celebrate close friends birthday this evening . I’m not a vegetarian. I’d like to get something to eat (protein, veggie, etc) to fit the challenge. But, I have no clue how plant based protein foods count towards macros or even really made for that matter. I’ll paste the link to the restaurant to see if anyone has any suggestions ??? Thank you !
Hey girl! All I can tell you is to try to plug in some of he menu items into MFP to see if you can get close to your meal total calories/macros. Maybe enter all your foods in ahead of time for the day and pay around with different menus items to see how you can fit any of the meals into your macros. Without weighing and measuring or knowing the portion sizes of the menu items, it’s really hard to look at the menu and tell you exactly what to eat to fit into your meal plan. Additionally, it’s hard to know exactly how they prepare their dishes and what the ingredients are so, your guess is as good as mine! Maybe call ahead and talk to someone at the restaurant about how they prepare their dishes??
Best of luck! 🙂
Ok guys, here’s the scoop on the ebook corrections:
Everything that has been received for changes have been made and uploaded in the current ebook. All changes were minor so we will not be sending out an email notifying everyone. If you have not yet printed the ebook and would like to, it is fine to do so now 🙂
That is what I usually do. I just don’t want to pay to have it printed and then something gets changed. You can usually find deals and coupons at office max/office depot
Sorry, I sent an email out yesterday and am still waiting for a response 👍
My husband, also doing challenge, is burning over 4500 calories a day. He’s an electrician in central, more south, Texas and it’s hot already. He needs to consume more calories in order to build. The weight loss is good but not when he’s losing all the muscle he’s built from last two challenges. What should he incorporate more of? Or how should he adjust meals?
Just have him bump up to the next meal up, if he can. If he is already at the highest meal, then just have him add about 300-400 calories and keep the macro ratios the same percentage as the challenge carb cycle days.
Good morning,
I was wanting to switch some workout days. I understand to keep the same workout but don’t know which meal (high/low) to do? If I do that, how do I adjust my food. High/Low Days? For example, tomorrow is a low day & a off day. But I want to do Fridays workout tomorrow, and Friday is a high day.
ThanksNicole recommends you keep the carb cycle schedule the same, even if you shift the workout/rest days. It starts getting too confusing and ‘messy’ when you try to change up the carb cycle schedule.
Has there been corrections in this challenge. Is it safe to print it out now?
Hi Becky-
I have been waiting to see an email released about corrections but haven’t seen one yet so I will email Nicole and fond out the status of the corrections in the ebook. As soon as I hear back from her, I will reply w/ confirmation 🙂
~ Naomi
30/20/10 is this seconds or the number of reps for each exercise?
ThanksThats is correct, the number of reps yes 🙂
Hi! For DB Bicep curls, supinated grip, is it ok to sub with neutral? I’ve got an old elbow injury so it gets aggravated on the right. I can either try doing lower weight and more reps maybe, or can do a weight more comfortably if I’m in a neutral grip.
Thanks!
Yep, that is totally fine 🙂
Greetings!
I love my air popped popcorn with a little salt and chilly powder. Where can I add this to my meal plan to stay consistent with the high and low carb days?
Thanks!
If you would like to add anything to your meal plan outside of the meals in the challenge or exchange list that Nicole has provided, you’ll have to enter everything into a food journaling app such as My Fitness Pal to calculate the serving size and how it can fit into your calories and macro goals.
Hi again! I would like to address my ‘stressor’ which is when this challenge ends. Can you at least guide us on how to eat to not lose our hard work. Is staying with the B&G cycling meals okay to continue as is? If so, short-term? Long-term? If we are on the gym workout plan and want to continue to build muscle could you give us a suggestions as to our macros (meaning less or more of one or other). Just don’t want to undo all the hard work that you and us have put into this program. Thank you – Christi
You can stay with the B&G cycling as long as you want post-challenge, but this all depends on your continued goals, how your body responds and what changes are made with your activity level. Nutrition is a fluid, ever-evolving thing, you may find that you plateau at some point and need to adjust your nutrition. We offer 1-on-1 personal training with weekly check-ins and personalized, individualized workouts and meal plans based on how your body progresses, as another option to continuing the challenge nutrition after the challenge is over.
Toward the end of this challenge, Nicole will likely go live in the Facebook Community Page and do a Q&A on what to do after the challenge. If you want to inquire about personal training, you can email: [email protected] for more detailed info on training package options.
since NW SITE DOESNT HAVE THEM AT THIS TIME CAN SHE RECONMEND A BRAND
Just follow the recommendations in the SUPPLEMENTS TAB or ask your local supplement store employee. Even though she currently does not offer BCAAs or EAAs, we can’t recommend other competing supplement brands.
Can we use chicken thighs as a fatty protein?
If you want to incorporate anything outside of the challenge meals or food exchange list, you will have to calculate the accurate serving size and how to fit this into your calories/macro goals in a food journaling app such as My Fitness Pal.
Hi! Mail plan 2 option has unsweetened almond milk 6oz but says there’s 0 fat for post workout meal? The unsweetened almond milk I’m using has 4%. It’s this okay?
It is a negligible amount, so its totally fine.
Just wanted to
Make sure I am doing this right. On the men’s meal plan 1 the one meal calls for two cans of tuna. Is that really correct? Each can is 6oz. So am I really supposed to eat 12 oz of tuna for that meal?There are different sized cans of tuna and different serving sizes per can, which can differ depending on the brand, size of can, type/source of tuna, etc. Your meal totals for protein are 44g per meal, so just make sure the serving size of your tuna adds up to about 44g (give or take). Does that make sense?