Nicole
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Hi Nicola,
Yes there are 4 servings for that recipe. Thanks!Hello!
You can add extra liquid if it is too thick to pour like you did. The pancakes are small which is why for most meal plans I have you eat more than one of them.Regarding the ( FR, 1/2 SC, F) I categorize them based on macros for that meal. It isn’t an exact swap from the ingredients in the recipe.
I hope that helps!That is so great to hear! That is my hope for everyone who joins my Challenges. Thank you so much for your feedback! <3
Ideally as long as you get a source of protein and carbs in your body post workout within about an hour it will help with muscle recovery. Adherence to the plan is crucial for long term success and enjoying what you eat and when is a huge part of that.
Per the instructions of the challenge, you would have your breakfast, then train, then have your post workout meal, and the rest of the meals after that. If you don’t have time to eat before you work out in the morning, then just have your breakfast after you train. And since you enjoy having your post workout meal before bed, continue doing that even though you aren’t training in the evening. The most important thing is that you are getting in the recommended amount of calories throughout the day.You were a little shy because your fats were too low. Try to stay within 5g of the total grams for each macro for the day. For example, stay within 155-165g protein for the 160g goal.
For fats stay within 43-53g for the 48g goal 🙂Since we aren’t doing traditional cardio, your heart rate will vary quite a bit throughout the workout. I would recommend using the RPE scale instead. On a scale of 1-10, 1 being sitting down and 10 being cannot go any harder, you want to be somewhere between the 7/8 range for majority of the workout- maybe upwards of a 9 at some parts of the workout.
Regarding the weight used, I am always a fan of going a little heavier and doing a few less reps. I would start with the 8lbs for 12, and up it for the next set and do 10 for 10, then maybe even 12 for 8 🙂I walk every morning and don’t count it toward dedicated cardio or eat back the calories. If this is a consistent part of your day, just monitor your progress first before changing anything. Yes it is normal to be hungry in a fat loss phase. If you are having a hard time focusing, sleeping, recovering, etc over a period of time, you may not be eating enough. If it is just one night it could be your body adjusting to the new program. Try giving it a couple days to see if you feel better, if not make sure you chose the correct plan for your ht and wt. If you did, then you may need to either 1) go back to phase 1 – especailly if you were seeing progress or 2) go up a meal plan and follow phase 2.
I hope this helps!
Hey ladies!
The meal plan is correct but the macros for the recipe aren’t (although the recipe is correct). It should be:
Per serving: 247 calories, 14g fat, 6g carbs, 23g protein
We will get that adjusted asap!Hi Holly, A drop set is 10 reps with a heavier weight, then a 5 to 10% drop in weight followed by another 10 reps without resting. So each set consist of a total of 20 reps.
For ex on narrow squats, you would do 10 reps holding onto 30 pound dumbbells, drop the weight to 25 pound dumbbells immediately and do 10 more reps. Rest for 60 seconds and then repeat the same thing again.
I hope this helps 😊
There is also a demo of how to do a dropset in the Bonus Training Videos on the Challenge homepage here:I can’t find the same one but we have this one now and I love it:
https://a.co/d/cFuyXPOYes it is in the Supplements Page on the Challenge Homepage. It is NEWYEAR25 for 25% off
6 servings, 6 tortillas, 6 burritos total.
Just eyeball and evenly divide. If you want to weigh it all and divide by 6 you can absolutely do thatYou are going to do as many rounds of the three movements as you can fit in during the time block regardless of the plan you choose (gym, at home etc).
So complete each exercise in the triset, rest 45sec to 1 min, repeat. Continue until the time block is up.
That is what I would do too. Keep in mind that in phase 2, calories drop. If your goal is to gain muscle, stick with MP 3.
To access all of the recipes on the website, you need to be a member. This is a separate $10/mo fee for access to weekly workouts, videos, hundreds of recipes, etc.
Often times it takes a week or two to get used to the new set up too. Give it time and try to stay as consistent as possible. It will get better 🙂
Yes you can change the order of the meals. Please make sure you watch the ‘How to use the food exchange list’ video here to understand how to use the entire meal plan:
It is on page 8 of the ebook 🙂
11pm ET/8pm PT40% carbs/25% fat/35% protein 🙂
You’ve got this! You have an awesome opportunity to grow, learn and use this as motivation to improve your health and fitness. Don’t let it get you down too long- and use it as your ‘why’ when you start to revert back to old habits. One day at a time ladies! Keep going!
NicoleHi Dynagirl2011,
Make sure when you measure the rice it is measured when cooked. I typically recommend jasmine or basmati that you get raw in a bag. I would not get the precooked ones you pop into the microwave due to the additional oils added.
There may be slight variances, but typically 100g (1/2 cup) of cooked rice will be around 25-30g of carbs.
Regarding the salmon, if the one you chose is nearly 20g of fat, I would decrease the portion to 4oz instead of 5.
Hope that helps!
NicoleHi Andrew,
The meal is
Meal 2
Option 1
(1 ½ LP) 12 oz plain nonfat Greek yogurt
(1/2 LP) ½ scoop nPower Nutrition Vanilla Cupcake Whey Protein Isolate
(SC) 30g low fat granola
(2 F) 32g almond butterSo it is a total of 2 LP 🙂
Hi SueAnn!
It should be 6 servings 😊👍
I just used LP and F instead of combining them to make a FP 🙂
Hi Laura,
During a deficit, the goal is to maintain muscle mass. There may be some growth if you are more of a newbie in the gym but if you have been lifting for a while, the goal is to sustain and keep the muscle you have grown while losing bodyfat.
Personally what I chose would depend on my recovery. If my legs felt really fatigued still, I would do the cardio. If I was feeling pretty rested, not really sore and had the extra energy, I would do the leg workout. The difference in terms of bodyfat loss in response to changing one workout would be negligible.
I hope that helps!