Can I use oil to cook with?
Yes, if it has been macroed in or is in your meal plan that you have been provided with. If it is not macroed in, it is best to invest in a good quality non-stick fry pan that does not require oil to cook with.

If I train twice a day, can I have two protein shakes?
Until you learn to macro yourself, you are only able to consume the number of protein shakes that have been included in your meal plan, regardless of the number of times you train per day. Protein powder is pre-digested meaning it is absorbed extremely fast, whereas protein from food needs to be digested and can take up to 3-4 hours to be absorbed. Therefore, if a protein shake has been accounted for in your plan, it can be helpful to consume this directly after training, however, you can have it at another time if you prefer.

Do I need to macro in vegetables/ what vegetables can I eat without accounting for?
Most vegetables are made up of fibre and water so there is no need to macro them in (which is why they are unlimited). However, some are quite high in starch and natural sugar and therefore should be macroed in. For further information, please refer to the ‘Unlimited veg tab in resources’ section  for a list of foods that should and shouldn’t be macroed in.

How much water should I drink per day and why is this important?
You should be drinking enough water to pee clear twice. 

Can I use almond milk/ milk in my oats?
Yes, if it has been macroed in or is in your meal plan that you have been provided with.

Why are EAAs crucial for fasted training?
Your body has a few energy systems, the main energy system used during high intense activity is the ATP – CP (Adenosine Triphosphate – Creatine Phosphate) system. The ATP component of that energy system can only be created through two pathways; either through utilising glucose (from foods we have eaten prior to training) or through EAAs. If you are exercising in a fasted state (you have not eaten) you will not have any glucose in your body and therefore your body requires the EAAs to be converted into ATP for energy. The only way your body can get these EAAs is either from food (which is not available when you are in a fasted state) or by breaking down your muscle fibres to produce the EAAs required. Breaking down your muscle fibre is counterproductive to your challenge, and therefore we need to supplement with EAAs during fasted training sessions.
EAAs have also been shown to help with DOMS (delayed onset muscle soreness), which means it helps your muscles to recover and reduces muscle soreness. EAAs is also a great alternative to protein powder if you are lactose intolerant, or someone who simply does not like the taste of protein powder.

How do I divide my chicken if I cook it all in one batch and not individually?
If cooking your chicken for 7 days at once, you need to first know the raw weight per meal and how many meals you are cooking. For example, you may have 100g of chicken in a meal and you want to cook 7 days’ worth (100g x 7 days = 700g). Therefore, you would cook 700g of chicken at once. Once cooked re-weigh the cooked meat and divide it by how many days you cooked for. Please note the cooked weight will be different from the raw weight; you will end up with less than 100g of cooked chicken per meal. It’s best to only cook multiple days of the same raw weight meat.

Why do I need to eat all of my food each day?
It is important to eat all your food each day because your plan has been customised to you based on your Inbody scan and to help you achieve your goals in the most efficient way. If you are not eating all your food or eating too much food, you will not be consuming the correct macros/ calories that have been customised to you. As a result, on that day your body may maintain and not move closer to your goals.

What do I eat on the day of my end of challenge professional photoshoot?
Try and eat things that are light and dry, such as honey and rice cakes as these will make you look leaner and get a better pump. If your photoshoot is later in the day, please still eat your food just try to avoid heavy carbohydrates.

How many times should I be training per week?
To get the most out of the challenge we suggest training 4-6 times per week. At the start we like you to ease into it and if you can, slowly increase over the weeks so that in the last 2 weeks of the challenge you are at your maximum maintainable capacity. This does differ from person to person and we do understand everybody has different schedules. Therefore, if you cannot make certain classes due to work or other commitments, we suggest trying to add in other sessions somewhere else.

How many FBWs should I do?
We no longer recommend our challengers complete FBWs (fat burning walks). Instead, we do recommend you walk 10,000 steps a day. This can be done in a fasted or non-fasted state, whichever you prefer and includes all your steps throughout the day. In order to accurately track your steps, a smart watch can be used or a step counting app on your phone.

What is HIITwork?
HIITwork is homework provided to you throughout the challenge to help you focus more specifically on certain areas and push you further to achieve your goals. HIITwork is found under HIIT work on the dashboard and is to be completed before or after every class you complete. However, if you train twice in one day you are only required to complete the HIITwork once.

Why are evaluations essential?
Evaluations are crucial to track your results and to adjust your macros throughout the challenge. If an evaluation is missed, we are unable to assess your results and alter your macros if needed, which in turn can affect your end results.

Why is scale weight not the be all and end all?
When you start increasing your training it is common to put on muscle mass quickly, therefore your scale weight may increase. Additionally, many other factors such as hormonal changes, menstrual cycle, injuries, bloating, constipation, etc. can also affect your scale weight. It is important to remember that your overall physical challenge results will be determined from your Inbody scan, not from your weekly evaluations.