[Rebecca Bargeloh]

Like this
Round 1
15lbs at 15 reps
17lbs at 12 reps
20 lbs at 10 reps.

Round 2 and 3 same as above

This is just optional. I can you can do just one round if you want.

[Rebecca Bargeloh]

Here is my schedule
5am: Fasted cardio (HITT/Interval)
6am: meal 1
9am: meal 2
12pm: meal 3
3:30pm: meal 4
4:30/5pm: Strength training
6pm (ish): post workout shake (within 30-45 min of strength training)

[Rebecca Bargeloh]

Hi.
The meal plans are an exxample You can sub items from the exchange list. Lean meat for lean meat. Or red potato for rice. But the aim is to make sure you’re in 5 grams of the macros at the end of the day.

[Rebecca Bargeloh]

I would use the food exchange list and make it fit the macros
Lean proteins, etc

[Rebecca Bargeloh]

It would go like this

Round 1
15, 12, 10

Round 2
15, 12, 10

Round 3
15, 12, 10

Then done 🙂

[Rebecca Bargeloh]

Thanks ! On my way to do fasted cardio!!
?

[Rebecca Bargeloh]

They are at the very bottom of the nutrition section. Click on nutrition and scroll past the mean meal plans. It’s there.

[Rebecca Bargeloh]

5’4 to 5’6 is meal plan 2. I would
Choose that one. I know meal plan 1 says 5’4 and under but if you’re wanting to build I’d def go with meal plan 2. I think you would need the calories
Just my 2 cents

[Rebecca Bargeloh]

Thank you !

[Rebecca Bargeloh]

It’s in the program overview in the calendar

[Rebecca Bargeloh]

I think it states in the program we can switch days if needed depending schedule

[Rebecca Bargeloh]

Agree ! We should start one that is only for the challengers! Thoughts ?

[Rebecca Bargeloh]

Yes, Phase 1 workouts are weeks 1,3 and 5
Phase 2 workouts are 2, 4 and 6

[Rebecca Bargeloh]

I don’t believe there is an official FB group page.
The first challenge had a group of only challengers but it has since expanded to include non-challengers.

[Rebecca Bargeloh]

Nicole has a Fit book for sale on her site where you can track everything. It’s very helpful. I’ve also taken a picture of the workouts and used my phone to follow along. If you’re worried about tracking the amount of weight you’re lifting….then I’d get the book. I’ve been lifting for awhile so I know pretty much where I’m at on the exercises. Good Luck!

[Rebecca Bargeloh]

Hi Michelle,
I would go by the instructions in the plan (by height). I am following the plan for my height as well since my weight doesn’t fall within the weight range.

[Rebecca Bargeloh]

Thank You! I will keep at it!
Maybe I will get to 30# 8 reps x 4 sets by phase 2 !

[Rebecca Bargeloh]

7 lower half
7 upper half
7 full range of motion

X 3 sets

[Rebecca Bargeloh]

Sorry for typo. I was typing in the sunlight ! Oops !

[Rebecca Bargeloh]

I’m not leaving any room to “mess up”.
That’s why it’s important to plan and stick to it.

I don’t plan for a what if. Bc there won’t be one. That’s what gets me theo HH each day.

[Rebecca Bargeloh]

Thanks Naomi!

[Rebecca Bargeloh]

Hi Nicole
Since you held a few challenges now, I’d be interested hearing what the data/statistics are on the challenge. For example,
Of those who completed the challenges
Avg lbs lost In each challenge ( can add by age range, height, etc ).
Average age of participants

I do data analysis in my work and it made think of all the data in the challenges.

Just curious … could be very useful data for marketing

Thank you
Rebecca

[Rebecca Bargeloh]

Please excuse my typos today.

[Rebecca Bargeloh]

Thanks Naomi ! I actually started the workouts today and take my rest days during the week. It gives me more time in the evening with the dogs 🙂 ???

I burned 742 calories with the back abd 30 min cardio today.
Considering I’m taking in 1700 ish, I think I will prob continue to drop Wright. I’m going to give it my best and see what happens !!!

[Rebecca Bargeloh]

Hi Nicole!
I’m excited to hear about the upcoming 12 week challenge! Can you share more about it? Will it include carb cycling?

Thank You!
Rebecca

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