Nicole
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Water. . . would there be an issue with adding lemon juice to my water? Or maybe cucumbers or berries for a flavor to the water? Thx!
This would be fine.
You say “ The calories and macros for Option 1 and Option 2 are the same, so you can swap between the two. The foods are different, but the meal calories and macros are the same.”
What about options 3 and 4. If I decide to eat all of 1 and 2 or 3 and 4 how different will my results be. I guess what I am asking is having all 1 or 2 better or worse than having all 3 and 4? This way I understand how I need to mix up my choices as I want the best results of course. 🙂Hi Alexis, all meals are interchangeable. Make sure you watch the nutrition 101 video on the website under the nutrition tab. https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2021/?sucuriscan_lastlogin=1§ion=nutrition-phase-1
Nevermind! I just read in another post that while the foods types are different for options 1 and 2, the macros are the same thus are interchangeable. Thanks!
Did you watch this video? Nutrition 101 in the middle of the page? This will explain EVERYTHING you need to know about how to navigate the nutrition portion of the challenge
I have heard that stevia promotes hunger. Do you recommend I limit the amt of stevia pkts to only so many? I use this in ice tea. Also any limit on the amt of diet soda I drink please?
I would use one or two packets.
What can we swap for the raisins in the recipe?
You could use dried cranberries, but that is the only thing I would swap it out with. If you don’t like them, choose another meal.
What is the equivalent measure of liquid egg whites to = 3 egg whites ? Thanks !
This is indicated on the food exchange list. 3 egg whites is 1/2 serving, so it would be 1/2 cup raw liquid egg whites
I have tried to make these a couple times and I’m following the recipe and the do not stick together. Any suggestions
Add JUST A LITTLE bit of water to moisten
You don’t have to eat before you train. Just train and then have your post workout meal. 3hrs later have meal 1.
Hey ladies!
I think you both should do meal plan 2 🙂 If you are looking to build muscle and strength, the first meal plan may be too little for you. Also considering the calories drop in phase 2.
Stacey, all of the meals in meal plan 1 are the same macro breakdown and calorie amount so you can have meal 3 for meal 1 if you want. Make sure you watch the Nutrition 101 video under the nutrition tab so you understand how the nutrition plan is set up.
The fat in the total daily macros bubble for phase two of the 5’5 height range plan says 11 grams total for the day. I’m sure that’s a typo. Can you tell us what the correct daily fat macros would be please?
Total for the day is 44g. Total for each meal aside from meal 5 is 11g
Same 🙁 I think they might have been replaced by the nutrition part in the PDF (see page 44), but I am confused because each meal plan gives only 2 options for each meal, for each 4 weeks block? I thought there would be a bit more variety day by day… and the recipes section includes only 6 recipes… I might be missing something too!
Did you watch the 14min nutrition 101 video? This explains how you have thousands of options when using this meal plan. I encourage you to go to the nutrition tab (not in the ebook) and scroll to the center of the page and watch it 👍
1- Yes that is correct
2- Our banana passionfruit was discontinued. It may have been part of an old email flow so please disregard. Sorry about that! We don’t have actual mango in the product, it is just a flavor profile. If you decide to purchase it and use it and not like it, we will refund your money.Hope that helps 🙂
Is there a fat burner you recommend to use in the meantime?
We don’t recommend specific brands other than our own, so my suggestion is to find one with the recommendations outlined on our supplement recommendations section 🙂
Fit your cardio in any time you can do it. If you do it at the same time as your lift, do the cardio after.
Nope. I would keep it as is. You will need the calories to help with recovery too 🙂 Keep your cardio intense and for the weights, slow down the reps, rest less between sets to keep your intensity up
I always remember ‘If I want to change where I currently am, I need to change what I currently do’.
I would give it a try. It is only for the first 4 weeks and then the calories drop in phase 2. Increasing your calories is necessary to build muscle and speed up your metabolism. 🙂1- yes
2- keep it under 30cal per serving (2tbsp)
3- no just leave it out
4- no you can use water
5- you eat all 5 meals daily whether you workout or not. All meals could be the same (except the post workout meal due to the decreased fat count). I wouldn’t really recommend that though, but you could.You can purchase a pullup bar that goes in your doorway similar to this one:
Or you can do dumbbell rows or pulldowns using an exercise band.
Hi Amanda,
We are hoping that the fat burner will be available for sale for the second phase of the Challenge! Unfortunately they don’t typically make fat burners that are stim free. The one we are creating will be powder form so you can microdose it based on your tolerance. Stay tuned 🙂 In the meantime, don’t ever feel like you NEED to take a supplement. They help but diet and training are #1.
