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Hi, You posted before about eating post and pre-workout. If I am going to have a protein shake before I do weight training how long should I wait? I like to get up early and workout before work so I usually get up between 4:30 and 5:00. And, if I have another shake after my workout, is it...

Thanks, Debbie. I cannot wait !!!!!!!!! Roselyn

I just finished a Get Ready for Summer by Fitness Freak and really enjoyed it. Any recommendations what to do next? Roselyn

What does HIIT stand for? Roselyn

I have this set and have not done it yet. I was wondering if anyone has the rotations, I cannot find the week by week workouts. I am thinking it got tossed somehow. If anyone can send me the rotations I would be grateful and any feedback on the program would be great. Roselyn

Debbie, Hi, I am thinking about joining this check-in. Is it a good idea to have rest weeks now and then? I also wanted to know in a rotation of yours I am doing you have CTX upper body. What can I sub for that? WHat does CTX stand for. Thanks as always for your input and help. Roselyn

Thanks, Debbie. Roselyn

I bought some of the pro pudding and I have to try it. You said you use a shaker cup. Do you refrigerate for awhile or just eat it right away? and when you use the BSN, do you just make it with water? Thanks!! Roselyn

I have a recipe for homemade granola bars. Is this really a healthier alternative and what could I replace for some of the ingedients. I got this from a Fitness issue years ago. Any comments welcome Recipe: 1 cup flour (I use wheat) 2 cups oatmeal 1/2 cup wheat germ 3/4 brown...

Our family vacation is coming soon. We are going up East to visit some friends and tour around. What do you all do to stay on track with excercise? I think I will be ok with eating. I have been trying to eat clean and I know I have choices in restaurants. I will bring some of my own food...

If I need some more calories and I have eaten my meals and a snack or 2 and it is say 7-8pm, what is a good snack? Should I whip a protein shake? I don't like anything real heavy before bed and i am in bed by 9-9:30. Thanks for any advice. Roselyn

Yes, can you send me that sheet. My email is [email protected]. Thanks. Roselyn

I am so sorry to bother you again. I went to fitday to start entering my food. I have had 2T of pnut butter as my only fat (so far). IT said 23 grams, 206 cal. which they say is already 39% of my fat. Am I reading the graph right? That doesn't seem like 39% of my daily allowance already...

no problem. Thanks for taking the time. Roselyn

Debbie, I have been reading alot about macro and protein intake. Can you tell me what macros are? And I would like to lose about 5-7lbs for summer and tone up. I am 5'4 129 lbs and 43. I just wandered if you had a simple meal plan I could folow to stay on track and eat clean !!!!! I think...

Hi, On the second week of the rotation is CK for cardio kicks? If so, are the arm drills in the power drill chapter? Thanks to anyone who can answer my question and Happy Mother's Day to all. Roselyn

Double Cross by James Patterson. Roselyn

Yes, I am sorry that is what I meant. Roselyn

I read on one of the posts in this forum you had a a recipe for a bar. Can you post that? Where do you suggest to incorporate it in a meal plan? Also, can you post a clean sample meal plan. I am trying to start eating clean and I do better if I have something to follow. I workout in the am...

I was looking at the thread for your rotations and love them. In one you mentioned a fat loss rotation. Is there one out there? Thanks for all your valuable time and advice. Roselyn