Naomi
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I had that question also. So day 1 if I had Ride and Power ….still do legs? I totally agree, I want to make this work and hope the additional classes don’t hurt our results.
I would still do all the strength-training workouts, just no extra cardio. Monday’s leg workout is not the same as a spin class, even though you’re working your legs 😉 I would recommend not using much resistance on the spin bike so you can save it for the leg workout.
Good luck! 🙂
I am 5’4” and 123 lbs which is the right plan for me plan 1 or plan 2?, really confused because my weight is not vlise to 130 lbs
Thanks in advanceHey there- Meal Plan 1 is what you should go with. When there is a discrepancy in height and weight, go by your height. Meal Plan 1 is for 5″4 and under. Good luck with the challenge 🙂
Hey Naomi,
My email was sent at 5:25 EST. Just checked again and nothing has changed, I’m sure it’ll get fixed. Just letting you know it appears this thread was started after the program went live.
LOL, sorry Diana! My bad, I am on East Coast time and the timestamp is 2:42pm, but Pacific is 3 hours behind me. You’re correct! 🙂
Any chance you can advise me on my macros for a fast cut or weight loss? You gave us the formula at camp but I’m thinking that was for maintaining. I did the 40 day shred and did lose 10 lbs. I have my 20th wedding anniversary coming in Aug. My goal is to be the size I was when we were married. I only have about 9lbs to lose but several inches off this belly and thighs.
Hi Melissa-
Can you email this question to: [email protected]
Thank you and good luck with your goals! 🙂
Hello!! I know it was mentioned to choose a meal plan according to your height, but I just wanted to confirm if it’s ok if a woman fall into Men’s meal plan? Because I mesure 6’1″ and 211lbs, which for me, I would belong into Men’s meal plan 2. I know this must have been already asked before but could not find the info anywhere, so sorry in advance!!
I would follow the Woman’s Meal Plan 3, which is for women over 5’6. Women’s Meal Plan 3 is just over 2,100 calories and Men’s Meal Plan 2 is close to 3,000 calories. I’m not sure how much of a transformation you would see if you consumed 3,000 calories.
The meal plans are designed differently for men than they are for women because of our different metabolisms. All of the men’s meal plans are much higher in calories than the women’s meal plans.
I hope this helps, good luck! 🙂
Question, the Women’s Meal plan 1 5’4″ under 130lbs is 1340 calories in phase 1 and goes up to 1536 in phase 2, but all of the other meal plans go down from phase 1 to phase 2, am I missing something?
The email hadn’t gone out yet saying the material was ready. We still had some corrections to make when you looked over the meal plan, but in the future it’s best to wait until the official email goes out so that you know you have the correct info 😉 It should be corrected now.
I know it said to follow meal plan based on height. So that would be M1 with less calories than M3 ( I think) witch has my weight.
Should I just stick with Meal plan 1 then?Hey Angelica- yep, go based on your height, not your weight 😉
Hey Guys!
I’m not going to submit my pics for the end of the Challenge. I tweeked my back mid way through and missed 8 days of training. I’m going to continue doing the challenge on my own and make up the time until the PSR 2019 starts. I’ve purchased a foam roller and watched Nicole’s video on how to use it as well as her 8 Low Back Stretches video. I’ll be putting more emphasis on recovery and stretching after every workout from now on, just as she recommends. The Challenge was great, I really liked it!
Thank you
I hope your back feels better soon! Please keep us posted!! 🙂
I havent kept up with cardio portion / intensity in this challenge. However I spend alot of time walking weekdays during lunch. And I live in a robust city of Toronto so I spend about 8 hours on weekends just walking the city.
Is this considered cardio?? Is it doing anything or does the cardio need to be intense heart rate up?The cardio needs to be intense to get the heart rate up to what Nicole outlines in the cardio portion of this challenge. Walking is not considered a cardio session in reference to this challenge as described in the Cardio Section (heart rate zones, duration and frequency of cardio as well as intensity)
Hey there- the best exercises for building muscle in the upper chest are:
– incline bench BB press, Dumbbell press, Smith Machine press
– Dumbbell chest flyes
– Cable chest flyes
– Machine chest fliesAs far as the rippling cleavage, that will show with fat loss. Someone may have a lot of muscle in their chest but if they have quite a bit of fat to lose, the ripples/muscle cleavage will only show with a leaner physique.
I hope this helps! 🙂
Hey! Without working with you one-on-one and seeing in detail how your bod has been responding it is hard for me to say 100% for sure what the most effective nutritional adjustment would be for you. The best thing I can say is just try the drop you mentioned for a week or 2 and see how your body responds to it. If it’s too drastic, you can always go back u to where you are now.
Another option would be to just stay where you are for another 2-4 weeks to see how your body continues to respond. It could be that you are in a good place with your calories/macros and workouts, you just need a few more weeks to see more of the fat loss 😉
I hope this helps!
Hello,
I read somewhere that our food totals would be decreasing each meal plan…I think?
One of the meals went to 4oz lean turkey from 3oz and 4oz carrots from 3 oz…but the 4 Triscuit crackers were dropped. I am assuming this still decrease the overall caloric amount in the meal?Smiles,
SusanCorrect, all of the meal plans and totals for the remainder of the challenge are correct 😉 Good luck with the final stretch of the challenge! 😀
Hi Nicole/team,
First of all I would like to thank you all for this challenge. I’m enjoying the process, the food, the workouts, the way I feel, my confidence in the gym; I’m very grateful to you guys for this.
I would like to continue this plan for another month, should I restart with phase 2 or phase 1? Also, should I incorporate a re-feed meal before restarting?
Thank you so much.Hi Marcia- without knowing more about you and how your body has responded to the challenge and what your continuing goals are, it is hard to say specifically which phase you should re-start with and if you should have a cheat meal or not before starting back up. It really is up to you if you want a cheat meal after the challenge is over. Do you feel that you need it mentally as a little break and it would help you once you start back up again? Or is it not that big of a deal if you have it or not, and could do without it?
As far as which phase you start back up with, which one would you prefer to start with based on where your body and mind are at when the challenge is over, and what phase do you feel would help you better reach your goals to start back up with?
I have a similar question because I’m 5’4.5″ I’ve been following Meal Plan 2 which has been good for me because I didn’t want to lose too much more weight after the Buns-n -Guns 45 day Challenge, but should I follow Meal plan ! since I’m only a half an inch taller? I weigh 125 right now and that’s been pretty consistent. I truly love these challenges! They help me focus so much!
Thank you for your advice,
AllisonHi Allison-
I am so glad you are enjoying the challenge! My recommendation is that you follow the meal plan Nicole recommends for your height, however you know your body and your goals best. Depending on how your body responds to foods and workouts, and what your goals are (ex: not wanting to lose too much weight) you will need to decide for yourself what meal plan to continue using based on all of those factors 😉
Good luck with the rest of the challenge! 😀
I should add I weighed myself this morning and I actually hit 131.6…that may change tomorrow LOL but just thought I’d mention it.
You should pick your meal plan based on your height, not your weight, as Nicole mentions throughout the challenge. Choose the meal plan that correlates with your height, which is Meal Plan 1 😉
Hey there- how tall are you?
Have got the worst pain in wrist heavily strapped and taking painkillers today wanted to do my Tabata or accelerated HITT but think this will just make it worst – help what should I do ! Rest and keep nutrition to plan ? Thank you
Hi Teresa- I really don’t know what is causing the pain, and since it sounds like it could be serious you may want to go get it checked out just to be safe. You could also just try resting and icing it for 2-3 days and if the pain hasn’t subsided by then, definitely go get an x-ray or have an ortho check it out.
I hope your wrist feels better soon!
Hi Renee- you may want to email Nicole with this question at: [email protected] or [email protected] as this sounds like it’s not really a simple thing to answer since there are quite a few factors involved. The only way she (or any coach for that matter) can really give an honest opinion of where you start, how you know when to begin, what division, how long it will take and other questions you have, is if she sees your body and where you’re at now, what your workout schedule is like, what your nutrition is like, what your life schedule ad commitments are like, how realistic the dedication and time commitment for competing is for you in your life right now, what your priorities are, any and all health issues and concerns, financial commitments to competition prep, etc.
It’s not really a straight-forward answer, though we’d be happy to help if you email one of the above email addresses 😉
So I have been out for 3 weeks because I broke my toe/foot and tore ligaments. I am trying to get back to doing upper body, i can’t do lower or any of the cardio. My question is..do I still follow the meal plan? I am on the first meal plan…I weigh 129 and i am 5’4.
Thank you!Oh man! Toe/foot injuries are horrible, I know from personal experience. I am so sorry! Yes, just follow the meal plan as-is, the calories will continue to decrease as you progress through the challenge. They are pretty low, so there is no need to go any lower. Good luck, and please keep us posted on your recovery!
When I click the video link for the incline push up for Monday Phase 2 training, it takes me back to the main page for the challenge.
Can you please email this problem to: [email protected]
They can take care of any technical issues you are having there, thank you! 🙂
Just double checking— it’s just 2 sets for the bicep curl/tricep/jumping jacks? Yes?
Correct 😉
Hey there- you should aim for about 120-130 calories for the flour tortilla. Good luck with the rest of the challenge 🙂
Hi Becky- no, regular turkey breast will have a higher fat content. Best to stick with 99% lean ground turkey 😉
Hi Janet- it’s kind of like building strength for a push-up. Only go as low as you are able too until you build up the strength to go lower. Just do what you are able to now, and then when your core gets stronger you can flatten out a little more with the ab rollout exercise 😉
Hey there- I have no idea what could be causing this. It could be any number of things. Have you had your hormone levels checked? Are you taking any medication? Did you start taking a fat-burner you haven’t taken before? Are you drinking plenty of water? Getting adequate sleep? Do you have any health issues such as high blood pressure or hypertension? Do you have any food allergies? Which meal plan are you following and what meals are you choosing? Is it after eating a specific food?