Shelley Dippel
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Hi, so I’ve been dealing with a knee injury for the last 6 months. My cardio of choice is “whatever doesn’t hurt” that day or in the following days, which changes for me. Last week, I could use the stairmaster; this week, I can’t. My suggestion is, whatever machine you CAN do, just try to do intervals on that.
Per the Cardio instructions, “maximum intensity is different for everyone, so a good way to measure if you are working hard enough is to wear a heart rate monitor and to make sure your heart rate is between 170-190 beats per minute (bpm) during your intensity phases.”
Since cardio is an issue, I would focus on nailing the nutrition and lifting as heavy and with as much intensity as possible. You may not achieve the “optimal results” that you might if you could follow the program to a “t”, but that doesn’t mean you can’t achieve any results. Progress > Perfection
First off, read Naomi’s “Tip Me Tuesday” and also Nicole’s IG/FB post from today. 😉
It depends on what your reaction will be if you don’t see what you think you “should”. If it will negatively affect your day, your motivation to stick to the program, etc., then I wouldn’t weigh yourself until the end of Phase 1 or maybe even the end of the challenge. If you can detach your emotions from the number on the scale, weigh yourself as often or as little as you like. Personally, I take progress pictures and weigh myself weekly (upon waking every Friday morning). I have also gone through phases where I weighed myself every day for data purposes, then I’ve also gone through phases where I didn’t weigh myself for a month or more. Bottom line, be aware of your expectation(s) and your reaction. It’s just a data point.
Yep, mrsmeans is correct. The only measure during any of the workouts Nicole gave is heart rate goal(s) for cardio. Other than that, give every workout all you have…then there’s no question because you couldn’t have pushed any more, right?! 🙂
I would keep the schedule as written and just stay 3 days behind. Especially if you are sore, you are going to want (need) those rest days to recover.
As far as subbing barbell squats for the Smith machine squats, Nicole & her team have said that’s acceptable.
Meals 1-4 (all options) have roughly the same macros, so you could even eat the same meal 4x a day if you wanted, although that probably isn’t the “best” in terms of micronutrients.
Hey, Jennifer! After competing in 2017 & 2018, I decided to take all of 2019 “off” to build. Without the clear goal of being on stage again soon (read: fear of being half-naked under a spotlight), I too let my nutrition get off track a bit. Even with a nagging knee issue, I have remained consistent with training, but I just couldn’t force myself to stick 100% to my meal plan (even with a coach). So here I am…ready to pull my crap together for the next 60 days – and keep it that way afterwards.
Looking forward to seeing your progress!
Thanks, Moe. That at least gives me an idea. I see Nicole just posted a new video too, so that should get me close enough for the purpose of taking finals pics. Thanks again! Excited for the last couple of days!
Just thinking out loud…but could you just blend all 3 together & make a savory pancake (or would there be a way to make it sweet)?
I just put the spinach in my eggs & eat the oatmeal separate, but actually thought about this during cardio this morning & wondered how it would taste. If you try anything different, please let us know!
Hey, Lucy! I’m on plan 2 and the difference in the daily goal is 30g as well, so I’m sure that’s correct. I don’t think Nicole has ever shared her complete program like this, but I don’t recall her ever cutting carbs out completely in any of her past Olympia preps.
Thanks for confirming I’m not crazy, Carrie, lol! That’s what I get for not checking the forums on a regular basis. Will be checking in more frequently now. Have a great last week of Phase 1, everyone!
Just saw this too, Julie. I swear I had seen this question somewhere else and the response was to do 30 min. Husband thought he read that too when he was checking something out for me. Guess I’ll start with 45 min tomorrow morning! Still seeing changes, so no use sweating about it now. We still got this!
