[Naomi]

Katie wrote:

I was wondering if it was possible to get an exercise swap for the dumbbell Bavarian squat with stiff leg deadlift.

I could only get like 8 per leg done this morning and that took me like 10 minutes. I kept falling and stumbling over.

I tried doing them as separate exercises as well and that didn’t help.

Thanks!!

Hey there- I would recommend doing the exercise, but without any extra weight, with body weight only. Go slow, and don’t go as low as you have been. Keep doing the exercise this way until you build more strength and stability. You will be surprised and feel so accomplished when you get the hang of it! Don’t give up when something is hard or challenging, keep at it and you’ll conquer it in no time! That’s what this challenge is all about, you’ve got this!! 😉

[Naomi]

aletha.r.bitar wrote:

Hey there! I have a quick question. I was wondering if it’s ok to substitute smith machine squats with regular free weighted barbell squats?
I’m all about free weighted squats but don’t mind switching over to the smith machine 🙂 Just thought I’d check with the experts to see if it makes much of a difference.

Thank you!

Yep, you can do that if you’d like 😀

[Naomi]

yose_bug wrote:

What do you all drink with your isolate? What do you mix it with?

It should be mixed with water unless otherwise indicated on the meal plan.

[Naomi]

Jennifer Broughton wrote:

Heeeeey! Why do I feel the criss cross kicks only in my quads? I do not feel the
In my abs at all. Any suggestions!?

Try crunching your abs in a little more and tightening/contracting your abs. Get that mind/muscle connection going and see if that helps! 🙂

[Naomi]

kellyreppert wrote:

Hi, I had difficulty eating all the food yesterday and had to make myself eat meal 4 at 8:30 pm, meal 5 didn’t happen. I consumed about 1230 cal.

I eat breakfast at 9am and workout at 5:30/6 pm. With meals spaced throughout the day, 1pm, 5:00 pm. I was full since breakfast and not hungry at all when consuming the subsequent meals. I have triple checked all the portions and it seems like alot of food.

Is it ok for me to eat fewer than the recommended 5 meals on days when I am not hungry?

Hey Kelly- it may take a few days to a week for your body to adjust, but after you get a few days of hard, intense workouts in you might find that you aren’t able to eat enough because your body needs the fuel. Just do your best, and I’m pretty sure you may start feeling hungrier pretty soon 😉

[Naomi]

cowen06 wrote:

I think it was 12 grams which I feel is high for almond milk

I would definitely recommend swapping out for unsweetened almond milk for best results with this challenge.

[Naomi]

kim.christy20 wrote:

I am having difficulty uploading my pics through my phone. I press submit, then it says the website is down. Any suggestions?

Can you please email this question to [email protected] and they can help you there with technical issues? Thank you! 🙂

[Naomi]

juliaespendiller wrote:

Quick question, it says in meal plan two to eat 1serving of the egg white muffins, does 1serving mean two muffins? Thank you!

Yep, that is correct 🙂

[Naomi]

desiree.hinsley wrote:

I can not for the life of me do the split squats well. Specifically when squatting on my right leg. My hip tends to push out to the side. I don’t know what I need to do to correct this. Any ideas?

Try to not go too deep into the split squat right now and focus on tucking your tail under, keeping your hips tuned under you. This will prevent them from pushing out to the side. I hope this helps, good luck!

[Naomi]

Sandi Bishop wrote:

Thank you for the information, I do have one more. I was always told doing standing side crunches with weights builds the outer obliques out not in…wouldn’t a side laying crunch focus on decreasing the outer oblique instead of increasing it? thank you for your help Sandi

Either way – standing with weights or lying without weights – will help build and strengthen your oblique muscles. All strength/resistance exercises help to build muscles, so I’m not sure what you mean by building outer obliques out, or decreasing the outer obliques instead of increasing the obliques. I have never heard that before, but you can do the side crunches either way that you prefer, you are still working the same muscle 😉

[Naomi]

acone wrote:

I am 5’11 and weigh 173. With the meal plan recommended for my height/weight it has a total of 160g protein. I read somewhere else in this challenge where it is recommended to have 1 to 1.5 grams of protein per body weight. Should i follow the meal plan for my height/weight or go up on my proteins to 173-259.5? Thank you!

Hey there- I would recommend following the meal plan for your height. Good luck! 🙂

[Naomi]

hakola.ansku wrote:

Im also thinking this,and i would love to hear from professional, example Naomi’s opinion. 🙂

As like today i went to gym at 5pm and i just ate the meal 5 and then later in the evening i will eat that so called supper just before bed time.

Im used to do that the otherway, after gym meal 4 and then before bedtime meal 5.

Your plan sounds great! Good luck with the challenge 😉

[Naomi]

robinleasure wrote:

I know I am jumping ahead but phase 2 has only 1/2 a banana a day listed on the sample menu #3. But the shopping list for phase 2 has me buy 2 pieces a fruit a day and the exchange paper says up to 2 fruits a day?

Hey there- I’m not sure what your question is. On your meal plan for phase two, you’ll eat 1/2 a banana per day. The shopping list and exchange list is applicable to all meal plans, which is why it says “up to” but you will follow the serving size listed on your meal plan. Does that make sense?

[Naomi]

kathleenmariemt wrote:

Can one of the previous 30 min HIIT be substituted for these? Or better to stick with what’s written? Love the elliptical. Love the treadmill but pushing the buttons up and down every minute and trying to count all the rounds is exhausting.

Yep! You can use any HIIT workout you prefer, from previous challenges or otherwise. Good luck! 🙂

[Naomi]

mindiemde wrote:

Can you add frozen fruit instead of fresh fruit to your shake? If so, what is the measurement conversion for fresh fruit vs frozen fruit?

Hey there- yes, you can use frozen instead of fresh. The measurement should be abut the same. The water content in frozen would be the same as in fresh, it’s just frozen. Make sure you look at the ingredients of the frozen fruit to be sure there is no added sugars. The ingredients should be the fruit only 😉

[Naomi]

D_Mac wrote:

I had breast explant surgery not long ago and I don’t like the strain of the pull ups, any substitute?
And ab rollouts, I’ve gotten way to out of shape and I’m going to fall flat on my face, any way of progressively learning those?

Hey there- For pull-ups substitute, any lat pull-downs would be an alternative, either with bands, cables or a machine will work.

For ab roll out alternative, you can do v-ups instead. Good luck, and speedy healing from your surgery. Be careful! 🙂

[Naomi]

Britt_B wrote:

Hi,

Came here to ask the same.
I followed the height for the build challenge. I lost fat. Didn’t build anything. I didn’t have enough energy to train properly. Felt light headed and sick in the gym and I didn’t really gain any strength. 1500 calories is my basal. I am worried about extra cardio and the gym routine and 1300 calories for the cut. First two days so far and Ive not been to the gym as letting my body adapt to the low calories again. I’m not sure what’s best. Lower calories and half effort workouts of maybe more and being able to train better?

Thanks.

Hey there- everyone’s body will respond differently, and you need to listen to your body. Do what you feel works best for what you are trying to accomplish as a goal for this challenge. Good luck!

[Naomi]

Sandi Bishop wrote:

I have stenosis & scoliosis in my lower back ( you can see clearly in my before backside pictures how crooked my back is) and I am needing a modification exercises for:
Plank hip dip
Barbell Kickback
Ab roll out looking forward to the 60 Challenge!! Sandi

Hi Sandi-

Absolute, here are alternatives to the exercises you mentioned:
Plank hip dip – standing weighted side crunches (holding a plate weight or dumbbell)
Barbell kickbacks – “Skull Crushers” (lying on your back on a flat bench)
Ab roll out – V-ups

Good luck, and I hope this helps! 🙂

[Naomi]

linz7171 wrote:

So I know Meal 5 should be taken in 30-45 min after a workout. But I normally workout about 5:00 in the evening so I’m just wondering when should I eat that other meal? I’m trying to space them out thru the day.

Hey there- when you say “that other meal” I am not sure what you are referring to? Can you let me know what time you’re planning on eating all your meals, and what time your workout is, then I can help you from there?

[Naomi]

littlemeg69 wrote:

Hello,
I just joined the other day and I am 5ft 3 in weigh 230,(embarrassing for me to say this) I was wondering what meal plan I should follow. Thank you

Hey there- you will go by height so follow Meal Plan 1

Good luck!! 🙂

[Naomi]

sarah.durham wrote:

Thoughts on fasted cardio? I like to do my cardio in the mornings sometimes to get it out of the way and to shorten workout time after work.

Thanks!

You can do cardio fasted first thing in the morning if you prefer, that’s fine.

[Naomi]

annablocher wrote:

HIIT before or after strength training does it matter?

After strength-training, and it does make a difference, yes 🙂

[Naomi]

reblyn811 wrote:

The egg white muffin recipe says to prepare a 12-muffin pan and to divide evenly. It also says it makes six servings. So does the recipe make 12 or six muffin? Is one serving two muffins?

One serving is two muffins 😉 Good luck, and enjoy!

[Naomi]

monimoc30 wrote:

Do you make the 40g of oatmeal with water?

That is correct, yes.

[Naomi]

browneyes_084 wrote:

Do we rotate sets or do all 3/4 of the same set then move to the next Exercise

Hey there- make sure you read all of the instructions in the Training Section so that you don’t miss anything 🙂 This is covered in the Terms To Know and Training Tips sections.

If it says in the workout “Superset” then you will superset (rotate), and if it doesn’t indicate there is a superset or other kind of set or technique, then you will just do straight sets.

I hope this helps! Good luck 🙂

[Author]

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