Naomi
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So confuse 😕 !I Not sure if am doing this right. Pls help. How I suppose to do this workout?. It is taking at least 2 hours to do the full workout and not including the cardio. I hear Nicole that it only should take 45 min. What I’m doing wrong?????
Can you please tell me which workout you are following (gym, at home or dumbbells only at home?) and which workout day you are talking about? Thank you
I discovered last night that if I calculate my total calories for the day based on the macros I have tracked in MFP the calorie count is actually 80-100 calories higher than what’s being calculated by the app. I can adjust my goal calories down to account for that but I’m wondering if there is an app that might be more accurate for food/macro tracking. I’ve tried Macros inc app and don’t care for it… it’s too complicated in my opinion!
I would follow the meal plan as Nicole has it written without adjusting the portion sizes based on the app you are tracking with. Nicole calculated and recalculated everything for you. MFP and other food logging apps seem to be off on the calories/macros ratios at times and it will only drive you nuts lol, so she did all the work for you 🙂
When it says 3 sets of 15 -is that each direction for a total of 45 rows?
Hope so cause I dropped the weight and did that. If not, I’ll up the weight next time.
Thanks!
You did it correctly 🙂 definitely have to use a lighter weight for that exercise 😛
Day 6 says same height as goblet squats but video has higher bench. Which height for bench
The video demo is just a demonstration on how to do the exercise movement in general, not to show specifically the height of the bench or even equipment used, but rather how to perform the exercise properly. You should use the same bench for both exercises 🙂
Hey there- all of these questions are answered in the Program Information and Ebook. Please make sure you read through all of the tabs, watch all the videos and read through all of the information in the ebook. Nicole explains everything for you.
Hey there- the best way to calculate if an item not on the food list will work with the macros is if you enter all of the foods you want to include in your daily menu in a food journaling app such as My Fitness Pal. This will help you stay on track when you swap foods that aren’t listed in the program meal plan or exchange list.
Yes, all this should be fine. With the Lily’s chocolate, if you are going to add things like that then you probably want to food journal in a food-journaling app such as my fitness pal to make sure you aren’t veering too far from your macro goals.
Hello! When I’m in the ebook for Phase 1 day 6 it shows DB stiff legged deadlift 3 sets 12 reps but when I look up the video as listed it says DB Stiff legged deadlift 21’s. Is there a discrepancy? Which one are we doing?
Hey there- scroll down to the bottom of the page HERE at Day 6, it is the DB Stiff Legged DL 21’s. I will let the team know of the discrepancy, thanks for catching that 🙂
I’m traveling this weekend and will be in a hotel for the next three nights. Is there a list of approved swaps or something for when you have to eat out/on the road? I want to ensure I remain as on point as I can while I’m out.
The food exchange list provided can give you ideas, but not restaurant specific menu items. Almost all eating establishments have basic things like:
– chicken
– eggs/egg whites
– oatmeal
– baked potatoes
– vegetablesAnd other items on the food exchange list. Try to plan ahead if you can and see if any of the eating establishments you are going to have these items on their online menu. Avoid sauces, dressings, etc. and try to take a few items with you, such as to-go oatmeal packets, rice cakes, and protein powder in plastic baggies.
I hope this helps 🙂
I read prior forum questions but it didn’t answer my question.
Overhead dumbbell squats. For some reason I’m having a hard time even with five pounds to go down in a squat without it causing left anterior shoulder pain. Can I do this move with my elbows slightly flexed almost resting on the shoulders but not actually resting?
Front squats. Why does this seem so awkward. I’m having difficulty finding a comfortable position to rest the bar. Maybe I’m lifting too much weight even though it’s not heavy or I am too damn sore from the last two days. How do you suggest getting a comfortable position or should I just resort to back squats?
Hey there- definitely always listen to your body with any exercises and any associated discomfort. You can do the notification you mentioned with overhead squats, yes. As far as front squats, they take some getting use to, so I would recommend just using the bar with no extra weight until you get use to it. I typically only use 10-15lbs on each side of the bar. Even after you get use to doing front squats, you won’t be able to go as heavy as you can with back squats because you have your back to hold up the extra heavy weight when you do back squats, and you don’t have that with front squats which is part of why they are so much more difficult 😉 Best of luck, I hope this helps!
I would also like to know on overhead squats if it’s ok to flex/bend your arms or do your arms need to be straight up holding bar/weight?
I recommend choosing a weight light enough to where you can fully extend your arms as Nicole demonstrates, but listen to your body and do what feels right/avoid discomfort.
Hi!! Just wondering if you have any tips on Dumbbell Pendlay Row for such form, weight size. I have never done something like this and just want to make sure that i am doing it correctly and what to expect. When doing an upward row, i would ususally use 15 lbs. I didnt know if i should start with that and go up if needed?? TIA!!
I would start maybe even a little lighter just for the first few reps to get a feel for it, then increase the weight as needed 🙂
I’m doing gym but I looked at all 3 and they all say the same.
Sorry, I titled it day 5 phase 1, not sure what else to call that day? Upper body??? Supposed to be tomorrow’s workout.
Ah, gotcha – that exercise is in the triset along with the 2 ab exercises. It’s a shoulder exercise followed by 2 ab exercises in the last triset of this workout.
On the 40 day build that just finished up in November 4 slices of regular bacon was 1 sevi.g of fatty protein. On this challenge it is only showing 2 slices is a serving. Which one is correct?
Go by the calculations Nicole has for this challenge. The exchange list and calculations for food exchanges are not the same every challenge, so you can’t go by previous food exchange lists. Nicole recalculates exchanges differently for each challenge because the meals, servings sizes, calories an macros are different each challenge.
Can you please confirm which is the correct training schedule for Phase 2? The ebook calendar reflects training Mon, Tues, Wed, Thurs and Sat. The schedule under training, as well as the days in the program (both online and in the ebook) reflect Mon, Tues, Wed, Fri and Sat.
Thank you!
Hey there – great catch! I will email the team to confirm which is correct and get back with you asap 🙂
In the an set multi direction raises (shoulders) is listed. Is this supposed to be in the workout above the an set and is there supposed to be an an move there?
Can you please tell me what workout you are doing (gym, at-home, or dumbbells only) and what workout day you are looking at? Thank you 🙂
Should we not be eating after a certain time at night. The past few nights I have been getting home from work late and have been eating dinner late.
It doesn’t matter how late you eat your last meal, as long as you try to get all your goal calories and macros in for the day.
I am having trouble getting 4 meals in before I go to the gym at 5:30pm …. I am eating my post workout around 7-7:30pm Should I still eat #5 after post workout meal even if it’s 9pm?
Hey there- yes, you should eat your last meal before bed, no matter what time it is. As you sleep, your muscles, joints, ligaments, tendons, hormones, etc. are recovering from the previous days workouts/activity and need the calories and nutrients for recovery 🙂
I was curious if we can flex what day to do the cheat meal. I was debating on saving it for Valentines 😁
Hey there- for best results with the challenge, Nicole recommends the cheat meal the weekend following week 4 (at the end of the building phase), immediately preceding the start of the cutting phase (week 5). The weekend of Valentine’s Day you will be 1 week into your leaning out/cutting phase and it’s not ideal to interrupt the deficit with the caloric/macro surplus that a cheat meal contains.
The cheat meal is designed to be a mental and physical reprieve from the first 4 weeks (a mini “diet break”) before the homestretch last 4 weeks of the deficit.
Thank you for your reply. Could I use powdered almond butter instead of pb2. I really like the nutty flavor in my shakes.. I just saw your reply not to add almond butter. We have a peanut allergy in my house.. thank you.
If the calories and macros per serving of the powdered almond butter you are using are comparable to the the calories and macros of the PB2, then yes, they are interchangeable. If not, then they aren’t an equal substitute.
I’m struggling to do the jump squats and 180 squats is there an alternative exercise I can do please?
Absolutely, you can do body weight squats in place of both 🙂
On the condiments list – Hot sauce is not on there – like…Franks Red Hot – or Texas Pete – are these acceptable condiments?
Hey, great question! Yes, those are fine. Any hot sauces that don’t have added sugars, calories, macros, etc. are acceptable 🙂
A lot of the one legged exercises really aggravate my left knee (I will need a total knee replacement, but putting off as long as possible). I wear a hinged brace during leg day and for deadlifts. My question, what can I do in place of Bulgarian split squats and lunges, and still target those same muscles. My booty struggles because of the limitation I have, but I refuse to give up. I am fearful that once I have the surgery I will be even more limited. I am open to any thoughts or ideas.
Thank you 😊Hey there- this is a pretty serious situation, and I urge you to not do any movements that impact your knee in any way considering you already need knee replacement surgery. If you haven’t already done so, I recommend that you speak with your doctor, share with your doctor that you are participating in a transformation program that involves lower body exercises, and speak with your doctor about what movements you should or should not do in light of your pending knee surgery.
In your situation, you are not giving up if you don’t do exercises that are too invasive for your poor knee to handle. You are listening to your body and being smart about what your knee is physically capable of doing or not doing. Being that your knee is already compromised, you can’t force it to do movements that it is not physically capable of doing and you will only be speeding up your need for knee surgery if you push it, and there are not many lower body exercises that don’t involve the knee.
I know this isn’t what you want to hear, but I can’t recommend any exercise alternatives for you to do if you have a severe medical knee issue. Only your doctor can advise what exercises you should be doing and what exercises you should be avoiding with regard to your knee.
Best of luck, and please keep us posted on how you are doing 🙂
I really can’t do a front squat – I can do a back squat. What are some other options?
If you can’t do a front squat, you can do a back squat, that is totally fine. Another option would be to do a dumbbell front squat, holding a dumbbell (or kettlebell) at your chest, which isn’t as difficult to maneuver through as a barbell front squat.
IM NOT ABLE TO DO A FULL CRUNCH YET BECAUSE OF BACK SURGERY WHAT CAN I DO INSTEAD??? MY LOWER SPINE IS WHATS UNABLE TO MOVE… IM WILLING TO LITERALLY DO ANYTHING ELSE IN LIEU OF THIS
Hey there- no worries! You can do a standing crunch, which shouldn’t impact your lower spine. Just do a crunch movement, but standing up and really squeeze/contract the top portion of your abs in the crunch. Only go as low into the crunch as you are able to without rounding your lower back, does that make sense?
So I recognize that I am a little behind with this. I am Plan 3 for women type and I am assuming when Nicole says 4 meals for week 1-4 she doesn’t’ expect us to eat the same 4 meals for 4 weeks she is listing. So in that case we’d need to be creative and replace all the macros within their food categories Proteins to proteins, and carbs to carbs in the same measurements to for meals. Is that correct?
Hey there- if you are looking at the meal plans in the e-book, your meal plan for weeks 5-9 are below the meal plan for weeks 1-4, starting on page 55.
More detail is covered in the Nutrition Tab. Please make sure you read through all of the information and watch all of the videos in all of the Transformation Program Tabs HERE so that you don’t miss any other important info 🙂
