Naomi
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Hi there,
I’m having to break up meal 3 to have half at morning tea and half a afternoon tea as my schedule doesn’t allow me enough time to eat a second lunch.
As long as i’m eating all of what’s on my plan will that be okay? (minus the post workout meal of course which is eat after my workout only.Correct, the most important factor is that you eat all your macros and calories for the day. How you break up your meals is up to each individual based on their schedules and eating preferences. Best of luck with the challenge 🙂
I just tried making muffins and it was a massive failure. I followed the directions exactly. All I can figure is that it is missing the milk? Can someone please check this?
I will double check with the team and get back with you asap 🙂
After I scan everything in on my fitness pal app I’m over on all my macros, is anyone else having trouble or is this a user error? I also can’t find a way to make my post workout meal 0g fat if I’m drinking almond milk.
Hey there- MFP will not add up the macros and calories for some reason, so make sure you are hitting your macros and don’t worry about the calories being slightly off. This is just a MFP thing, not sure why this happens. Unsweetened almond milk will add a little fat, and Nicole is aware of this. As long as you are within 5g of hitting your macro goal up or down, you are on target.
Don’t focus too much on hitting your individual meal goals exactly (it will rarely ever add up exactly) but just try to hit your daily macro goals within about 5-8g up +/- of the daily goal. Best of luck with the challenge 🙂
Hi All,
This is a question that I’ve wondered but never asked before.
Are you supposed to work through all of the exercises and then go back and do the next set?
Or are you supposed to do all sets for an exercise before moving to the next one?Thank you!
It depends on if it says to do supersets, trisets or circuit in the workout. Some you will work as straight sets (all sets of one exercises) and others you will alternate between exercises. This is explained on page 14-15 of the the ebook. For this challenge, it looks like supersets and trisets aren’t incorporated until Phase 2, so for all the exercises in Phase 1, you will perform all sets of the exercise first before moving on to the next exercse. Best of luck with the challenge!
How do you keep fun swinging when you do the handing leg raise? How do I make it so my shoulders don’t hurt while hanging? Is that a form issue?
It’s a strength issue in your core, shoulders/rear Delts and grip. It takes a little while of building strength to stabilize, but just keep at it! Swinging is not uncommon in the beginning 🙂
Hey guys!unfortunately my knees can’t take the chair assisted pistol squat in the at home workout. What would be a good substitute to work the same muscles?
Thanks in advance.
Melissa TaylorHi Melissa- you can do stationary lunges instead and really focus on putting your weight in the heel of the front foot to activate and focus on the glute muscle as you would in the pistol squats 😉
Hi- I am very active and have been lifting regually for a few years. I am 5’4 and current weight is 127. Meal plan 1 seems very low for me to continue the level of activity I do. I was recently doinga shred at around 1550. Can I do meal plan 2?
Thanks,
Yes, you can follow meal plan 2 🙂
In phase 2, we can continue to take the Train prior to strength workouts and the Burn anytime during the day ( preferably morning coz of the caffeine ) correct?
Correct
Il would like clarification on what are Bench hop Overs and Side step up ans Overs, please. I want to do this right. Thank you
Hey there- hopefully I will be able to explain well lol:
Bench Hop Overs: hands are on bench while you hop your feet (both at the same time) over to one side of the bench landing both feet on the floor, then hop both feet over to the other side of the bench landing both feet on the floor — the whole time, your holding your body up with both hands gripping the sides of the bench and your chest is hovering over the middle of the bench.
Bench Side Step Up And Overs: start with one foot on the bench, the bench is to the side of you. So if you start with your right foot up on the bench, the bench is to the right side of you acting long ways. Laterally step up on the bean to the side and place your left foot on the bench as your right foot lands on the floor. So you are laterally side stepping/hopping over the bench, alternating your feet as you hop over to the side (right foot, hop up on he bench to the right, then left foot hopping over the bench to the left.
Does that make sense?
It’s best to take burn in phase 2. Phase 1 is focused on muscle-building, and Phase 2 is focused more on fat-burning 💪😊
Yes, you can do cardio in the morning, then lift later. Only consume your post workout meal after lifting, not cardio.
Start at a level best for you 😉 Good luck w/ the challlenge!
Meal plan says lean protein for this. But I know beef flank is a fatty protein. Is that a typo
I will email the team to find out and get confirmation, I will let you know as soon as I find out 🙂
First time doing one of these challenges, and I am not sure how to proceed with the meals either since I work out at 6 am. Looking at the meals, should I have the first meal before I work out, meal 5 after I work out, and then meal 2 sometime a few hours later? I feel like I won’t have enough food after lunch 🙂
Thank you!
Kim
It might take you a few days and a few different ways of splitting things up to find what works best for you, so don’t commit yourself to any one way of splitting your meals up, just play around with eating 1/2 meal before workout, then post-workout meal (meal 5) after workout, then eat 2nd 1/2 of meal 1 after then, then meal 2 and so on. See how that works out.
Would it be ok to replace some of the HIIT/interval cardio workouts with longer walks and the total daily step count of 15,000-20,000 steps? Thank you!
The HIIT and intervals are based on time and heart rate, not step counts. I don’t know that walking will be equivalent to the short HIIT/Intervals designed to elevate heart rate/burn body fat. What you are talking about is longer, steady state cardio, which is not the same as 30 min HIIT/Intervals and doesn’t have the same effect on the body, does that make sense?
Same here but i workout at 3am.
i have usually ate my breakfast but should i not now going forward?
thanks
vickiJust do what you’ve always done and what works for you. If you eat early before your workout, continue doing that.
Hi!! This is my second time doing this challenge!! I workout at 5am in the morning and last time you recommended I eat half of my post workout meal before I workout so I’m not working out on an empty stomach and then finish the other half after my workout. Do you still recommend this?
Yep, that will apply during any challenge 😉 … or any time, challenge or not, just whenever you workout at 5am you should have a little something in your stomach unless you are use to lifting on an empty stomach and that has worked for you in the past. Best of luck!
Where can I look up how to perform each exercise
If you click on the actual exercise in the PDFs of he workouts, it will link you to a video demo of the exercise
For the cardio, can we do 30 min on the bike or zumba?
You sure can 🙂
I started the challenge a week later, so I’ll be done next week, however I have gained 5 pounds and my body fat has increased, specially around my stomach. I am 54 years old @ 5,5 and starting weight was 122 at 17% body fat, fat increased to 20.8%
I have done several of Nicole’s challenges with excellent results, but this one was a failure for me.
Could my hormones have anything to do with the outcome ?I am confused 😐
Possibly yes, your hormones could have something. to do with it. I gained 6lbs throughout this challenge from start to finish, and progress pictures will tell you more about body compositions than weight/body fat % scale. Sometimes if you are more hydrated or less hydrated, the body fat scale will fluctuate so it is not a true indication of progress.
How are your starting and ending pics? How do your clothes fit? How is your strength and energy?
Hi there,
I haven’t received a final submission email yet. Nothing in my regular or spam emails. I’m just wondering if this will be coming to challengers in waves or was it a mass email sent out? I see several final photos with a # on FB so I’m just checking on this. Thank you!The email with the hashtag was sent out o Wednesday, if you haven’t received the email please send an email to: [email protected] so they can find out what the problem is.
The hashtag is: GOTGAINZ
But please email [email protected] so she can send you the email with instructions 🙂
Hello, is the last day supposed to be meal plan B? Just double checking since there is lifting and cardio. I know that’s what it says on the calendar, but usually it’s A. Is it because it’s before pictures are taken?
You’ll follow Meal Plan B for the last day.
Thank you for your response. Okay so specifically then, what would 4 0z of cooked salmon equate to in raw salmon when it comes to having the same amount of protein? Should I also weigh 4 oz raw, or a different weight?
Here is an estimated weight conversion calculator: https://www.modus-energy.com/raw-vs-cooked/
I actually have a question here. Would 4oz of cooked salmon be the same nutrient wise as 4oz of raw salmon if you were trying to make sushi?
This will be different depending on the type of meat and varies from meat source to meat source. Raw chicken vs cooked chicken may be different for example than raw salmon vs cooked salmon. I really don’t know how to answer this question since it will be different, there is no general measure for all raw meat vs all cooked meat. They all hold water and absorb water differently, which will change their raw vs cooked weight.
Do you think you could help me with conversions of raw and cooked meat? For example, I want to make a turkey chili but the meat has to go in raw. if i say I’m putting in 5 oz of raw turkey, that may have different protein then 5 oz of cooked and I’m trying to not have to measure after everything is all cooked + mixed together! pls help! Also, I asked another question about salmon in another forum but may as well ask it here so all the information regarding raw meat is together, if I wanted to make sushi but in my regular meal I needed 4 oz of cooked salmon, how much raw salmon would equal the same amount of protein? Wouldn’t it weigh differently because its raw? What the conversion there? Thanks guys
This will be different depending on the type of meat and varies from meat source to meat source. Raw chicken vs cooked chicken may be different for example than raw salmon vs cooked salmon. I really don’t know how to answer this question since it will be different, there is no general measure for all raw meat vs all cooked meat. They all hold water and absorb water differently, which will change their raw vs cooked weight.
2 questions!
I plan on posting the images when I’m allowed but due to personal circumstances, it seems I will have to take the photos on the 22nd instead and just holding them in my phone until the due date. So I wanted to know if that would be ok? Although, I worry about the hashtag.
I am working hard to have circumstances allow me to take them on the proper day and incase it works out, should we do it in the morning or at night? Because the 25th no longer has the diet so that means we would be having to take the image during the day where we are feasting! Wanted to make sure I take the image at the best time! Hoping that I am able to do so in the first place! pls let me know! Thank you!
Nicole will be releasing instructions on how and when to upload your after photos when the hashtag is released. It is up to you when you want to take the photos as long as you upload them within the uploading time period. If you look at page 5 of the ebook, there are tips on when and how to best take your photos, the rest is up to you.