Nicole
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I’m wondering if anyone has a suggestion on my meal 4 and postworkout meal …. the odd day I have an appointment right after work and then the gym so by the time I get home it will be close to 7 and meal 4 will not have been consumed. Should I have my post workout meal And then meal 4 or should I do meal 4 and then post workout meal. Or should I have them both together?
Have meal 4 before you go to the gym (bring it with you) and then train and then have meal 5.
Oh it says on the sheet on none workout says to have the shake as meal 4 so I thought that meant shave it as the last meal of the day but you just said above to have it anytime. Which is correct please as I had it a little while ago and so full to go to sleep so if I can have it earlier on non workout days that would be so much better.
Have all 5 meals all days whether you train or not
Nope it doesn’t matter. As long as you get all meals in prior to the time you go to bed you will be eating the same number of calories whether you have your last meal at 7 or 11pm.
Ok, so now Im still confused… I see the totals posted above with chobani….are we adjusting this meal to now follow the above macros or leaving it how its written in the plan? 12 oz still?🤷♀️
Leave it as is according to the plan. The extra protein won’t hinder your results. Consistency is the most important- not perfection. There will be some discrepancies throughout the entire program due to different brands used etc. Don’t stress 🙂
At Home / Full Gym Workout Plan —
I am looking at my eBook printout for Wednesday’s workout (Day 3) and I see Bench Pistol Squats and also Overhead Dumbbell Squat, but I’m not seeing a video for these. I’m looking at all of the other videos, but I’m not seeing these two exercises. I know what they are, I just want to check it out and see my form. Are these video links posted anywhere? Thank you!! PS…This is my first challenge and I’m having lots of fun!!! 🙂The demo video are on the website under ‘AT-HOME WORKOUTS’, not in the ebook.
No dairy and fat are not interchangeable. Dairy also has higher carbs and protein so it wouldn’t be an even swap. I highly recommend watching the Challenge Nutrition 101 video to answer all of your nutrition questions 🙂
Correct, you should follow Meal plan 1. Although I would love if you followed the plan as written and calculated for you, feel free to use the macros in meal plan 1 to track your food.
I am 5’10 240# with solid muscle and bone density. I am concerned that the female meal plan might not be enough calories. While I am trying to lean out, I do not want to sacrifice muscle mass in the process.
I am not sure how many calories you were eating before or how much weight you are trying to lose, but in your case you may want to try mens meal plan 1
I would follow meal plan 2 🙂 You will need the calories to recover and in phase 2 (4 short weeks later) your calories will drop again.
Do not modify the meals. Some items you chose may have incorrect macros or calories, brands may differ, etc. I did all the work for you, so just follow it as written and don’t worry 🙂
Hi
Is there a link or access to be able to track and document out meals on a daily basis as well?
pdf, excel or other available??We sell a fitbook prep journal you can log you food into:
A great way to think of HIIT is outdoor running. You SPRINT as fast as you can as long as you can (hopefully it is so fast you don’t go longer than 30sec to 1min) and then you walk to catch your breath. Once you catch your breath, you SPRINT as fast as you can again. You continue to repeat this for 30min.
Interval would be similar to going for a jog and speeding up your jog and slowing down your jog but never stopping to walk and never working so hard you have to stop.
What can I sub for pb2? No pb household, other nuts ok. I looked on the sub list and couldn’t find it on the list and it didn’t have a category. I was thinking either leave it out or possibly use almond butter but wasn’t sure if its an equivalent swap…
Hi Tammy,
There are not many calories in one serving of PB2 which is why I did not include it on the fat portion of the food exchanges. So if you don’t like it, just eliminate it and make the shake with out it. Naomi made a mistake. If you add nut butter instead you would be adding in too many additional calories to this meal.
