Nicole
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Hi! Unfortunately we do not ship internationally at the moment. Unless you know someone in the USA who can order it and then send it to you once it is delivered at their house.
One slice
It probably is a little bit of water retention from the carbs. We only have a couple more weeks in this phase before the calories drop. Hang in there and use the extra calories to really push your strength and intensity in your workouts.
Just choose another meal on the plan 🙂
Just get back on track. That’s it! Prep and plan your meals immediately. Getting off track happens at times but the only time it will set you back is if you allow it to continue. Don’t do anything drastic like cut calories or increase exercise.
We are not recommending any specific brands due to the conflict of nPower Nutrition. Please read the supplement recommendation list and find one that is closest to that 🙂 We are working on our own formulation and hope to have it ready by the spring!
Yep! I put it in the crockpot. Just put all ingredients in, set it on low and took it out 8hrs later 🙂
About 200g
I am so glad you are loving this challenge! We plan on doing 5 challenges this year and will announce the next one soon 🙂 Make sure you are subscribed to my newsletter so you will be the first to know!
The total amount of calories, carbs, protein and fats is indicated at the bottom of your meal plan.
Meal 5 is to be eaten every single day in this challenge.
If you workout, you eat it post workout (weights only). Move all meals you have left down.
If you do not weight train, have it as your last meal of the day.
Yes, that I know but we are supposed to take it twice a day, with the shake and before bedtime and for me the shake is before bedtime, so when should I have the other intake? For lunch maybe?
Thank youYou can just take it with a swig of water like a shot or add it to any liquid beverage you drink during the day. It is flavorless
Thanks for the suggestion. We will keep that in mind 🙂
You are right. There is no rest other than coming down to level 8 for 1min. There is not a typo- it is a HIIT workout so it should be challenging. If you need to adjust the level 8 to a level 5/6 to recover a bit more before bumping it up again you can do that 🙂
The one we have on here will be available at the end of February. In the meantime, I would just go to a local sporting goods store and get the circular bands. You will be using the heavy band. Otherwise, you could go on amazon and search hip circle. I would get the S/M size
175g is 3/4c cooked
So my first week I’ve been really full feeling and feel like I’ve put weight on. My strength has already increased. As of today I’m feeling kind of hungry between meals, but I still feel pretty puffy. Is this normal?
You may feel a little puffy from the carbs, but it shouldnt be really noticeable. Hang in there a little longer. We have 3 more weeks here and then we will drop calories 🙂
I think drinking them during my workout might be helping with soreness-am I crazy????? I’m still sore, don’t get me wrong, but I feel like I don’t get as sore as I usually do after working out and I think I’m working out as hard 🙂
Absolutely! BCAAs help with muscle recovery.
Ghee is clarified butter, meaning it’s just regular unsalted butter that’s been simmered, which causes the milk solids to separate and leaves behind a golden liquid that’s nutty in flavor.
It’s also shelf-stable, so you can store it in the pantry instead of the fridge and it’ll last for months. Plus, because the milk solids have been removed, it’s lactose-free and much less likely to cause a reaction among dairy-sensitive people than butter.
Nutritionally ghee has a little bit more fat than traditional butter.Thank you, Nicole! I just realized between set 2 and 3 that sumo deadlifts are also gonna be a no-go for these knees. Sub in more straight legs? Standard deadlifts? What should I sub in for shoddy meniscus?
Instead of sumo deadlifts, I would do 2-3 more sets of hip thrusts OR regular deadlifts.
Hi Maureen, I am sorry. I must not have been clear. I am only limited on the extensions. The rest I am fine on. My question was in clarification of what Nicole suggested of hack squats for replacement of the drop-set extensions. I wondered if since there were already hack squats if we are replacing the extensions with a hack, was Nicole saying that we should do the first regular set of hacks as written and then ADDITIONALLY do the drop sets of hacks too? Otherwise, if I just went with the home version it looks like it is a wall sit?
TIA and sorry for the confusion. AlishaI see, sorry about that. No you should not do hack squats twice and I would definitely not use hacks as a warmup. Instead of leg extensions I would do bodyweight squats or wall sits
If I am 5′ 3″ but weigh more than 120lbs, which meal plan should I be following?
Meal plan 2
I’m having trouble getting all 5 meals in with Meal 4 typically being around 7:30 pm. Should I skip the 5th meal since it will be so late or is it ok?
Do not skip any of the meals. Eat it anyway 🙂
Just choose another meal option 🙂
Yes banded pullups are totally fine 🙂 I hope you are feeling better!