[Nicole]

There is very insignificant differences between splitting the rest days and doing them back to back. If you can’t follow the calendar as written, keep the workouts in order and do them on the days you can train. Same with cardio.

[Nicole]

I’d love to see your progress pics. Can you email them to me at [email protected] with the Subject ‘Progress Photo Feedback’?
I am happy to take a look and give you suggestions on what route to take next 🙂

[Nicole]

Hi! We mix it up and do gym and at home monthly workouts. I will not be creating one of each every month since we have nearly 500 other full length workout videos on the site already. I have catered it to the majority due to the current covid circumstances.
I would suggest, taking the monthly workout split and if it is a ‘back’ day for example, go under the back workout category and choose from one of the many there 🙂

[Nicole]

Hi Stephanie!

You are right, good catch. The meal should be:
4oz cod, 2oz red potato, 100g zucchini, 28g hummus

[Nicole]

Yes the protein goes up slightly. The oatmeal 40g and 2 slices of Ezekiel are even exchanges on the list.

[Nicole]

I am not sure which phase you are asking about, but in phase 2 meal plan 2, meal 2 option 2, the meal should read:

Option 2
(SC, ½ F, ½ LP) 1 serving Black Bean Brownies (see recipe)
(LP) 1 scoop nPower Nutrition Protein Isolate

[Nicole]

Hey guys, Sorry for the delay. This is the Mens Meal Plan Under 5’10 all phases. Can you please let me know which meals and which options in which phase are incorrect in the ebook so I can get them fixed?

MEN
Height under 5’10” and weight up to 190lbs

Phase 1:
Calories 2116
Protein 180
Carbs 205
Fat 64
Post workout meal 308cal/36p/41c/0f
All other meals 452cal/36p/41c/16f

Meal 1
Option 1
(LP) 6 egg whites
(1 ½ F) 3 egg yolks
(SC) 2 slices Ezekiel bread
(V) 100g spinach

Option 2
(SC, F, LP) 1 serving Breakfast Burrito (see recipe)
(1/2 F) 1 oz avocado
(1/2 FR) 100g raspberries
(1/2 FR) 175g cantaloupe

Meal 2
Option 1
(SC) ½ plain bagel
(3/4 LP) 9 oz nonfat plain Greek yogurt
(LP) 1 scoop nPower Nutrition Protein Isolate
(2 F) 32g peanut butter

Option 2
(1 ½ LP) 1.5 scoop nPower Nutrition Protein Isolate
(F) 16g almond butter
(1/2 FR) 1/2 medium 6” banana
(SC) 40g oatmeal

Meal 3
Option 1
(1 ½ FP) 6 oz 93% lean ground turkey
(1/2 D) 16g feta cheese
(V) 100g tomato
(V) 100g mushrooms
(1 1/2 SC) 150g white rice

Option 2
(LP, F) 1 serving Tuna Patties (see recipe)
(SC) English Muffin
(D) 1 slice cheese slice
(1/2 F) 1 oz avocado
(1/2 V) 50g tomato
(1/4 V) 25g lettuce
(1/2 V) 150g cucumber

Meal 4
Option 1
(LP) 4 oz cod
(1 ½ SC) 6 oz red potato
(1/2 F) 28g classic hummus
(1/2 F) 5 ml olive oil

Option 2
(1 ½ FP) 1.5 servings Turkey Meatballs (see recipe)
(1 ½ SC) 6 oz sweet potato
(V) 100g broccoli

Meal 5/Post Workout
Option 1
(1 ½ LP) 1.5 scoop nPower Nutrition Chocolate Truffle Isolate
(2 FR) 200g grapes

Option 2
(1 ½ LP) 6 oz chicken breast
(1 3/4 SC) 175g white rice

Phase 2:
Calories 1908
Protein 180
Carbs 180
Fat 52
Post workout meal 288cal/36p/36c/0f
All other meals 405cal/36p/36c/13f

Meal 1
Option 1
(LP) 6 egg whites
(F) 2 egg yolks
(SC) 40g oatmeal
(1/2 V) 50g spinach

Option 2
(SC, F, LP) 1 serving Breakfast Burrito (see recipe)
(1/2 FR) 100g raspberries
(1/2 FR) 150g cantaloupe

Meal 2
Option 1
(SC) ½ plain bagel
(1 1/2 LP) 9 egg whites
(1/2 V) 50g pepper (any color)
(1/2 V) 5 cherry tomatoes
(1/2 F) 7g ghee
(1/2 F) 1 oz avocado

Option 2
(SC, ½ F, ½ LP) 1.5 servings Black Bean Brownies (see recipe)
(LP) 1 scoop nPower Nutrition Protein Isolate
(1/2 FR) 150g strawberries
(F) 16g almond butter

Meal 3
Option 1
(FP) 4 oz 93% lean ground turkey
(D) 28g feta cheese
(V) 100g tomato
(V) 100g mushrooms
(1 ¼ SC) 125g white rice

Option 2
(LP, ½ F) 1 serving Tuna Patties (see recipe)
(SC) English Muffin
(F) 2 oz avocado
(1/2 LP) 113g nonfat cottage cheese
(OC) 1 Pickle
*add condiments from the OPTIONAL CONDIMENTS section

Meal 4
Option 1
(1 ¼ LP) 5 oz cod
(1 ¼ SC) 5 oz red potato
(1/2 F) 28g classic hummus
(V) 100g zucchini

Option 2
(1 ½ FP) 1.5 servings Turkey Meatballs (see recipe)
(SC) 4 oz sweet potato
(V) 100g broccoli

Meal 5/Post Workout
Option 1
(1 ½ LP) 1 scoop nPower Nutrition Protein Isolate
(SC) 2 Lundberg brown rice cakes
(OC) 1 tbsp sugar free jelly

Option 2
(1 ¼ LP) 5 oz chicken breast
(1 ½ SC) 150g white rice

Phase 3:
Calories 1780
Protein 190
Carbs 165
Fat 40
Post workout meal 284cal/38p/33c/0f
All other meals 374cal/38p/33c/10f

Meal 1
Option 1
(1 ½ LP) 9 egg whites
(1/2 F) 1 egg yolks
(SC) 40g oatmeal

Option 2
(SC, F, LP) 1 serving Breakfast Burrito (see recipe)
(1/4 LP) 3 oz nonfat plain Greek yogurt (use as sour cream)
(FR) 200g raspberries

Meal 2
Option 1
(SC) ½ plain bagel
(1 LP) 6 egg whites
(1/2 LP) 99% extra lean ground turkey
(F) 14g ghee

Option 2
(SC, ½ F, ½ LP) 1 serving Black Bean Brownies (see recipe)
(1 ½ LP) 1.5 scoops nPower Nutrition Protein Isolate
(1/2 FR) 150g strawberries
(1/2 F) 8g almond butter

Meal 3
Option 1
(1 ¼ FP) 5 oz 93% lean ground turkey
(D) 28g feta cheese
(V) 100g tomato
(V) 100g mushrooms
(SC) 100g white rice

Option 2
(1 ½ LP, F) 1.5 servings Tuna Patties (see recipe)
(SC) English Muffin
(1/2 F) 1 oz avocado
*add condiments from the OPTIONAL CONDIMENTS section

Meal 4
Option 1
(1 ¼ LP) 5 oz cod
(1 ¼ SC) 5 oz red potato
(V) 100g zucchini
(1/2 F) 28g classic hummus

Option 2
(1 ½ FP) 1.5 servings Turkey Meatballs (see recipe)
(SC) 4 oz sweet potato
(V) 100g broccoli

Meal 5/Post Workout
Option 1
(2 LP) 2 scoops nPower Nutrition Protein Isolate
(SC) 2 Lundberg brown rice cake

Option 2
(1 ¼ LP) 5 oz chicken breast
(1 1/2 SC) 150g white rice

[Nicole]

You can count it toward 1/2 of a LP but keep in mind that collagen is not considered a complete protein.

[Nicole]

Yep that is ok! All meals are created so that the macros are within 5g of the goal macros for each meal. Sometimes they are too close so adjusting the meal for the next phase would throw the macros too far off. In this case, because all other meals are lower, your daily caloric total will also be lower. This challenge is more about consistency than perfection. I hope that makes sense.

[Nicole]

There are going to be slight variances between the different LPs on the list. Leave the measurements as is. With the Greek Yogurt, the carb amounts will be a little higher than a protein powder, but it isn’t going to prevent you from seeing progress. Do not modify the program just swap them as is written.

[Nicole]

Yes they are correct- I didn’t drop them because if I were to change any of the serving sizes, the total calories for both meals would be too low. The remainder of your meals in that phase will be lower so your total calories count will be lower too. I try to keep all meals within 5g of the goal number of carbs, fats, and proteins. Sometimes a meal falls in that range for both phases so I leave it as is.

[Nicole]

Go under the At-Home Workout Tab on the main challenge page and then scroll down. Each exercise is hyperlinked to the videos

[Nicole]

It should be 1/2 F. Typo! Good catch. Thank you!

[Nicole]

We are adjusting this. Thank you for the catch! You are doing 1 lap- 400m

[Nicole]

Kmkav22 wrote:

Hello there! First, I am not opposed to cardio, however I do have a heart condition so HITT and interval don’t jive so well with me unless I feel like taking a trip to the ER to have my heart rhythm adjusted. Lol

I am not opposed (in time) to doing a fast walk/jog on the treadmill or even outside but it’s been awhile since I’ve done any cardio outside of my daily work/job (I clean houses).

For now, is it ok if I incorporate 30 minutes of stationary bike until I build my way up to more? I want to stick to “the plan” as much as possible but this one I have to modify. 🙂

Thank you!!!

Sorry about that! I am not sure how your question was missed.
You are welcome to modify as necessary. Cardio is to help strengthen your heart and burn some extra calories. So do what you can as hard as your body will allow you. We definitely do not want you in the ER!

[Nicole]

We extended it to Wednesday. Make sure you upload them by tomorrow night.

[Nicole]

Yep Like Moe said, you ideally want to get all meals in to make sure you are not under eating. It will take a week to adjust and allow your metabolism to speed up. You should be a bit more hungry as you go 🙂

[Nicole]

For you it isn’t on there until phase 2

[Nicole]

I love Asics, Brooks, Mizuno and Hoka One One

[Nicole]

deelamoon wrote:

Hi so was wondering which meal plan I should follow.im 5”2 weight 135 should I do meal plan 1 ???

Yes

[Nicole]

lilkate4 wrote:

Was wondering i only have access to a gym m-f i know there is a home workout for sat. Was wondering if i should skip the rest day on wed and move all the work outs up or should i swap out a workout every other week with the sat day workout and do a different at home workout?

Yes exactly. As long as you get all days in during the week, you can do them all monday through friday

[Nicole]

Follow Meal plan 2

[Nicole]

Yes that is a good alternative. I am not worried about sodium 🙂

[Nicole]

Add the 100 calories and follow the meal plan as written. In 2 wks you will be dropping again.

[Nicole]

Don’t stress. As long as you are within 5g of each number you are perfect. It is impossible to get it perfect.

[Author]

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