Nicole
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I would have half of meal 1 before training, post workout meal after weights and cardio. Then 2-3hrs after that have the second half of meal 1.
4am- 1/2 meal 1
6am- post workout shake
9am- 1/2 meal 1
12am- meal 2
3pm meal 3
6pm meal 4Awesome. My other question was, like today for example, I ate my apple a good hour away from the rest of that meal. At work I basically graze because I can’t take the time to sit and eat the whole thing. Is splitting the items up like that a big deal as long as I get everything in? Or is it designed to eat the certain food groups together
However you have to get it in is just fine 🙂
2 scoops is 40g.
All suggested macros for each meal are within 5g above or below the goal. I hope this makes sense.This means weight 30g dry without water or any liquid first on a scale before adding water to it to cook. Do not cook it in milk.
Yes that is fine.
If you cook it on high- 4hrs
if you cook it on low- 6-8hrsThe proteins should last you at least 4-5 days if they are cold
Yvette, if your eggs are way bigger, I would just do one less than recommended for that meal.
You can use them on either platform. We check them both 🙂
Yep! Of course you can count a spin class like Peloton for your cardio
Whoa! If you do Zumba that much it is more cardio than I recommend for the first phase. I would not do any additional cardio on top of that (if you are sweating and keeping your heart rate up the entire class).
It is oatmeal that has not been cooked yet. Quick oats or rolled oats work just fine.
Do we ever just drink a protein shake or only where it is included in the meal plan? I ask because In the supplements section it says to have a protein shake after the workout and another at night with glutamine. So aside from our meals do we also add the shakes?
The supplements schedule is a general guideline. Do not add any other shakes on top of the ones in the plan.
Sorry for another question – so on non weight days it should be the last meal of the day
Yes that is correct
We have not uploaded this one yet- I am sorry for the delay!
Replacing a meal with this green juice would completely change the macros for your entire day. I would try to stick with the plan.
If you absolutely have to, that is fine. However, I really recommend sticking to the plan as written 🙂
Either one would be fine.
Roughly every 3hrs yep! Try not to go longer than 4 to avoid being super hungry.
It is not necessary to use MFP. It can be helpful.
I am not sure what you mean? It if makes it easier to add your meals into categories for an easier add, that works.Yes! Men can use it too!
That is fine 🙂
1 cup is 1 bar. So if you have 2 servings, it is 2 bars. We will adjust.
Yep that will work!
70cal per slice 1c/6f/5p
It is best not to swap parts of meals. This will change the entire calorie and macro amounts for that meal.