Nicole
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We judge on the overall transformation, not just on weight loss 🙂 So yes, everyone has a chance to win regardless of your shape and genetics.
Hi Traci!
Every challenge has new recipes 🙂 I would feel awful if we sold the same information each time lol. Rest assured you will get some awesome new ones to add to your arsenal!
Thank you!
It is not a misprint. I go off of macros instead of calories for each meal.
In meal plan 1 the goal for each meal is: 22c/24p/12f
In one serving of chili there is: 24c/29p/12fThe requirements are to have the macros within 5g of eachother. If the calories are a little higher, they may be a little lower in another meal to make that up. The main focus is to stay consistent since it is impossible to make all meals perfect:)
I Hope that makes sense.I have a question. For leg day, I feel like that muscles that are getting fatigued first are not my glutes/quads/hams, but rather my core (abs, back) from holding the weights themselves. I could really tell this was the case during today’s dumbbell squat thrusts (week 2, day 2 dummbbell home workout) or during regular dumbbell goblet squats.
Is this OK? Should I modify how I hold the dumbbells to minimize core fatigue (allowing weight to hang rather than holding up to chest is easier on my core)?
Thanks!Use lighter weights so you can use correct form and practice mind muscle connection- really really focus on what area you are supposed to be feeling and make sure you are going low enough etc. Gradually build each week the weight you use keeping that mind muscle connection and form intact.
WHy not try lowering the weight a bit and see if that makes a difference.
Do you mean use lighter weights or hold the weights lower?
Hey there,
I made an error yesterday and are on my meals for a training day instead of an OFF days as I should have. Is there something I should do differently for the remainder of the week with my nutrition? I’m thinking I have my carb cycling shagged up now?
Thanks,
HeatherJust follow the remainder of the week as scheduled. If you train that day, have a training day meal plan. If it is an off day, follow the off day menu. No worries!
Wide Grip Pulldowns are listed twice that day. Perhaps you meant to have 2 (not 5) warm up sets of 15 – 20 reps and then later on after pullups, you have another 3 sets of 6-10 reps. It would be 5 total sets for wide grip pulldowns rather than the 8 sets currently shown that day.
Yes this is correct 🙂
Nicole or Maureen, could one of you please confirm on my post above?
Here is what it should say
Wide Grip Pulldown 2 warm up sets 15-20
PullUps 3 AMRAP
Wide Grip Pulldown 3 6-10 (these are the hard working sets for that exercise)The only adjustment (mistake) that needs to be fixed is changing 5 warm up sets to 2.
Hi! My husband is following along with me. He’s on meal plan 2 his chili serving says 1 serving = 2FP AND 1.5 SC. I’m on women’s plan 3 and my 1 serving of chili says 1.5 FP and 1 SC. I weighed out one serving per the recipe and that weighed 12.5 oz… but since the counts done match between plans, I’m confused 🙁
Thanks for the help!You don’t need to weigh the entire recipe. It is going to weight a lot due to the other ingredients.
Your husband could either do one of two things:
Have the 1 1/2 servings of chili as indicated in his meal plan (we will adjust this because it is showing incorrect on his meal plan) or have 8oz of another FP and 1 1/2 servings of a SC.You would either do the one serving of chili OR have 6oz of a FP and 1 serving of an SC.
I hope this helps!
Should this meal be two servings of the Chili for 1.5 FP? There is only 3oz of beef in 1 serving, so you would need 6oz, or 2 servings of the Chili to get the 1.5 FP, correct? Please say I can have another serving cause I’m really hungry today 😊
You are forgetting the protein in the beans for that recipe 🙂 That is where the extra calories are coming from. Either have the chili recipe as is, or replace it with 6oz of a FP instead.
Knees are slightly bent- do not lock them out.
Think about sticking your butt out as much as you can and lifting your chest as high as you can before bending forward. You should feel a stretch in your hamstrings if done properly. If you feel it in your lower back it is most likely because your back is rounding too much. You want an arch in your back.
With this exercise, I would rather you overextend than try to keep it straight.Often times getting on a consistent nutrition program with whole foods and nutrient dense options even if calories are a little higher will yield body composition (and fat loss) changes. If you have a significant amount of fat to lose, most likely your calories were higher than you think to maintain that higher weight. Once your calories are a little lower from what you are used to it will create more of a deficit and you will lose weight. This varies quite a bit from person to person depending on where they were when they started.
My recommendation is to follow the program as written. The reduced cardio will be made up in the reduced number of calories you will be eating. After the 40 days is up, reassess then 🙂No, do not add any additional calories or macros to the plan. Brands, cooked vs non cooked, incorrect inputs from consumers can all cause the numbers to be slightly off. It is best to be consistent instead of perfect with your numbers.
Perfect thank you so much. I’ve followed lots of your challenges and I know you have never done that. I actually said to my partner, pregnancy. Thank you so much for looking into this for me and giving me the substitute options.
LOL always blame the pregnancy…. Thanks for being so understanding.
I know there is a variation between products used and what Nicole has written but Im coming in way over the totals for Women’s meal plan 2. My protein is coming in at : 160g not 140g, my carbs are at 216g not 230g, and my fat is 45g which im ok with. The only thing I have different on my plan than listed is using up whats left of my Dymatize protein powder. So for the day I’m totaling 1921 or 1940 according to MFP, not the 1840.
There are many reasons that this could be the case. Incorrect choices of foods with incorrect macros. Items that are measured cooked or uncooked. Different brands, etc.
My advice is to follow the plan as written since I already did all of the cleaning up for you. Don’t stress over doing all of that additional work inputting your foods- I already did it for you.The meals says 3/4LP or 2oz chicken. Wouldn’t 3/4 be 3 oz since 1 LP is 4 oz.
Yes it should be 3oz. Thanks for the catch!
I know I can use the food exchange list and I also read about working out in the morning and how you can split meal one. But are the rest of the meals meant to be eaten in order? Or for example, can I eat meal #4 in place of meal #1?
Did you get a chance to watch the Nutrition 101 video on the Nutrition page? It will answer all of these questions.
You can eat any meal on the plan in any order you wish.So I live in a small town and for the life of me can’t find avaocado mayo. But I did happen to stumble across olive oil mayo. Is there a significant difference? Will the olive oil mayo work?
Try amazon. If that doesn’t work, use the food exchange list.
Any mayo with the same nutrition info would be fine.Hi i use Myfitnesspal to track my food, in the meal plan- for lean protein, we are supposed to eat 4oz.. and in the app the protein for 4oz of Chicken breast is about 35 grams. Do we need to reduce the portion to get 20grams of protein for each meal? It’s confusing for me because i dont want to go over my protein intake which will also go above my calories. do i just follow the amount stated in the meal plan or follow the app? FYI also, i only use the verified one from the app. Can anyone here clarify this?
Thank you so much!Do not change the measurements of the foods. Just follow the meal plan as written 🙂
Hi, Just wondering if it’s supposed to a full serving of LP instead of the 1/2LP that is written of the halibut? Otherwise not enough protein in that meal…
When I input 2oz cooked halibut, 150g wild rice cooked, 15 almonds and 100g asparagus it equals:
34g carbs, 11g fat, and 24.9g protein.The goal for that meal is:
38g carbs, 9g fat, and 24g protein.I would not recommend increasing the amount of halibut for that meal or you will go over in protein. Make sure when you are searching for the items in the meal that you are searching for ‘cooked’ or ‘uncooked’ options.
I agree, I had to increase it to 3.5oz. I’m putting everything in “My Fitness Pal” and not many of the meals are equaling the totals they are suppose to! Not sure if I should be doing this but I am adjusting most of the meal plans so they add up to the macros that are given.
I would not recommend adjusting too many of the meals. MFP allows customers to input items that may be incorrect. It would be best to follow them as written on the program.
