Jody
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The vid is to show you the movement and form. Just simply replace the barbell with dumbbells which will be by your sides, not behind the neck. Google “dumbbell walking lunge” if you’re still not sure.
That’s def a misprint on the recipe. As long as your meal/daily macros add up correctly and you’re consistent. If you plug it all in MFP, it should come out ok. Mine did, almost exactly to the macros of my meal plan 3.
Have yall tried taking measurements? Maybe you’ve lost fat but gained muscle? ?? I hate checking that stubborn scale because it’s a false negative/positive sometimes. Mine hasn’t budged either but I notice a difference in my body and the fit of my clothes.
Katrina, as you know, competition diets are way more strict and should be based on individuals. I’ve done competitions too and they are based on the same principles but dependent on MY body and lifestyle. This challenge helped me get back on track after the holidays in hopes of getting back to competition mode. ?
Kathy, in USA the sweet potatoes are also called yams even tho they’re different. The orange colored sweet potato at the grocery stores are most likely what you’ll find vs the white yams. They’re similar in nutrition but you might want to double check what you really have so your info is accurate in MFP. Either way, I would be consistent and keep using it if that’s what you have been using. Hope that helps. 🙂
I use a timer that i can enter each excercise and time. It counts down and tells me what exercise is next. Only downfall is, to save info its $4.99 for the upgrade. But i use this app a few days a week so its worth itfor me. ?
I make mine like a Caesar salad also, Kim. ? I mash my avocado with about a tsp or tbs of roasted garlic balsamic vinegar plus garlic powder and pepper or Mrs. Dash. Perdy tastey!! ?
Maura, those negative pullups get me every time too!! lol. Years ago I got tendonitis really bad in my elbow from overuse and pullups were very painful. I stretched like a mofo and had to take months off to heal. Wrist straps like cobra or versa help a lot but throughout the day I would (and still do) stretch my wrists and arms often. Also, at home I use heat and ice to the sore spots. ?
Measure rice, sweet potato, and meats/fish cooked. Oats and veggies, dry/uncooked.
Rene, if you are looking at phase 2 on day two it is in the workout PDF. At least I see it on my end. It’s mixed in with the supersets and trisets…not all ab exercises together by itself though .
Yes your shake counts a your post w/o meal and you need to still get in your last meal for the day. All the meals (including shake) are part of your daily macros on the weight lifting days. ?
Same for the chicken portion in meal #5. Its 5oz in meal plan 2 vs 4oz meal plan 3.
Whew! Lol. Thank you Naomi. ?
Both phases for me INCLUDED the post workout meal in the total macros/cals after inputting into MFP… a little confused how others’ are different on that aspect. ?
Its easy to plug in the foods and quantities in MFP. A good way to do substitutions.
It stated in the instructions to replace 5 and 6, so do not eat these meals, then have your refeed meal in place of them.
Chest has always been my weakest body part (until multiple leg injuries/surgery). I also have under the muscle implants (5 years now) but I have been able to add weight to my chest workouts. The cable flyes (cable anything) are my favorite and I find that to be the best for contraction. Have you tried resistant bands? They’re similar to cable exercises. With chest, I feel like i really have to focus hard with the contraction and go really slow on the negative. Also, machine press is my go to since my shoulders don’t cooperate on a flat bench, so I can control the weight and add quite a bit. ?
There are some things to watch for with MFP…
The info for each food may vary since anyone can input the info so the macros are not always accurate. Search for a food and check each food’s macros before selecting it for your meal.
Sometimes taking a pic of the UPC does NOT mean the info will be accurate in MFP, so do a little research and find the one that fits what you’re using….or input the label yourself. ?
Do NOT include weight training or cardio in MFP. It WILL adjust your macros and for this plan, we want to track our food with MFP, not add in the activities which changes the total macros each day.
And of course using the upgrade helps A LOT! It’s unnecessary for some but I like SEEING the comparison true to it’s number so the upgrade helps me.
Hope this help y’all! ?
I use a 5# dumbbell and sit it on the stack. One of my gyms have small dumbbells that fit in there well. If I can remember, I’ll take a pic next time. ?
As much as i don’t like running, I do love it and miss it! I think I miss it because I can’t do it right now. lol. Still dealing with extreme knee pain from surgery and still nursing a torn calf I’ve had to change my cardio, unfortunately. The row machine and spin bike are my current go-to’s. ?
