Nicole
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I will add that next time!
40g dry (1/4c) steel cut oats would equal 40g dry (1/2c) regular oats.First meal is when you first get up. Because we are doing HIIT, I do recommend eating first. Every meal thereafter should be every 2-3hrs. The only one you need to move around is the post workout meal. That should be after your weight training session (whatever time that is).
The workouts will take about an hour.
Do you have a pullup handle for the doorway? You can always do negatives on that without the band. If you are going to train at home a lot, I highly recommend getting a pullup bar similar to this:Otherwise, I would do a lying dumbbell pullover
I think you are missing the second sheet to your plan. There are 5 total meals.
It is a decent amount of strawberries yes. Enjoy!
I am not sure which plan you are on. But the egg whites and the yolks are separate.
SO if you meal plan says:
6 egg whites
2 yolksThat would mean: 4 egg whites and 2 whole eggs.
Hi Christina,
Yes you sure can! The bench will need to be higher than 45 degrees and you would have to do one arm at a time.Hey guys!
I really do not recommend the ones with the fabric on them. You can find those and the regular ones at powersystems.com
Yes that is correct. If you do not weight train, you follow the non weight training diet.
I would not recommend it. Some fatty proteins contain 8-15g fat per serving which would be hundreds more calories than a LP
I was just wondering the exact same thing. The high-protein avocado toast recipe calls for two slices of toast and meal 3 calls for one recipe of high protein avocado toast which already includes two slices of toast plus one more slice of whole wheat bread in the meal plan. So makes it sound like three slices of bread.
This is correct.
Yes. So if you weight train early, your post workout meal ends up being meal 2. The rest of the meals scooch down for the rest of the day.
Hey guys,
This was incredibly difficult for me to create an even exchange. If someone does not want the skewers, if you replace it with 2 LP, the total protein count will be higher, but the fats and carbs will be lower. SO in this case, although it is not an exact exchange with macros, it will be a close exchange in calories. Otherwise it would have had to be something like:
1 skewer= 3/4 LP, 1/4 SC/ 3/4 F.
I tried to make it as easy as possible.Yes we adjusted this. It is supposed to be 1.5 scoops of isolate. You guys are on it and I love it 😉
Yes I would not add any additional cardio to your program.
We are fixing the pdf. ONE SERVING is 2 slices.
So if you have 2 servings of the avocado toast in your meal plan, you will be eating 4 slices total.Hi! I’m on the Women’s Meal Plan 3 and need some help on clarifying the right portion sizes. On meal 3 it shows 2 servings of High Protein Avocado Toast and the recipe is for 2 servings; so that means I eat 2 slices of bread?
If I want to substitute something else it shows Meal 3 has 2 starchy carbs and 2 fats. So would I double what’s on the exchange list? It gets confusing because on the exchange list it shows one serving = 2 slices of Ezekiel bread so would that mean I’d want to have 4?Hey there- Let me double check on this and get back with you shortly! 🙂
Hi! Any updates on this? Thanks!
The recipe is actually only one serving (we are fixing this). So your meal would consist of 4 slices if you are supposed to have 2 servings.
Yep! That is fine 🙂
Isn’t that High Intensity Row and Low Intensity Row so you would change the resistance or pull faster for the high? (assuming we are referring to the rower)
Increasing the intensity could mean going faster OR it could mean pulling with a higher resistance. Any way to get the heart rate up higher.
Hi,
I’m lactose intolerant, can I sub hummus for cottage cheese?They are not even exchanges. I would suggest subbing a different protein for cottage cheese since protein is considered a LP and hummus is considered a F
If you use MFP keep in mind that there will be some differences in brands. Also be careful of the item you choose as an individual could have easily added it into the database.
Use it as a general rule of thumb.When calculating all of the meals, I used the total macros- not calories. Each item is within 5g above or below the goal for that meal. Which means, it could be higher overall calories if all of the items in that particular meal are toward the higher end of that range.
This also means, that some of the other meals may be on the lower end of the range.I hope this makes sense?
Either of those time options are fine 🙂 If you have to do them both at the same time, do weights and then cardio.
Post workout is only for post weights.Ok i think I just figured it out lolll 🤦🏼♀️
1 serving would be 2 cookies for women meal plan 1 … so this recipe is good for 5 meals right ? 🤭🤪Yep!
When I tally that meal I get 354cal/45c/9f/30p
30g chia is roughly 2tbsp so it is not a lot.Either one is fine (quick or rolled) as long as it is not flavored.