Nicole
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Yep! This is totally ok. All of the meals except meal 5/post workout meal are interchangeable. Feel free to switch them around 🙂 They all have the same macros and calories.
All of the meals are interchangeable except meal 5/post workout meal. This meal does not contain fat. So you actually have 8 options if you do not want the vegan meal plan options. You could have meal 4 option 1 for breakfast if you want. They are the same calories/macros. I hope that helps.
What we recommend is eating half of meal 1 pre workout. Post workout meal after you train. And then 2hrs after that finish the second half of meal 1.
Hi Nicole, This is my first challenge…I have worked out my whole life and teach health and wellness, for a major university so am familiar with basics, but never followed a specific diet plan, especially with this many carbohydrates! I am a celiac and am probably older than most participants …over 50:)..so my question is should I follow the Plan 2 for nutrition? Its more than most calories I eat daily and also about 5x the carbohydrate…a little afraid of gaining weight ! stick to meal plan 2??
thanks.. lamb chop:)Hey there! If this is totally different than you have ever done before, why not dive in and give it a shot as written? If it doesn’t work for you, you can always go back to what isn’t working now lol. Enjoy the extra calories- I promise you will not get fat! You may actually be surprised at how many calories you can actually eat and stay in shape!
If you do this, your total fats for the day will be higher than suggested. I recommend just sticking with the original meal 5
Hi Brenda,
Not necessarily. If you are able to lift heavy and not miss anything there, the extra food will help with strength and recovery. The cardio is only 30min 3x per week.
It is not necessarily a ‘bulk’ challenge. The goal is not to get ‘fat’. It is to gain strength, improve energy and build muscle- with that may come an additional lb or 4 in the form of water retention, muscle gain and a very small amount of fat. This is necessary to speed up your metabolism, build muscle, and change your body’s overall shape.
Just keep doing what you are doing and add in the cardio this week (I am glad your toe is better!) and at the end of the 35 days if you are still uncomfortable, feel free to drop your calories back.Are quick oats, just dry instant oatmeal? Thanks.
Yep!
This could be a question for either day- unfortunately/fortunately we are on vaca till Saturday. I’ve looked at the workout and I’m excited to really get started. Are the work outs set up as straight sets: 3 sets before going to the next exercise? I do see a superset wa up with one of them.
Hi Darby,
All exercises are straight sets. No supersets other than the warmup. Before you begin make sure you read thoroughly all of the text on each page. Most likely any questions you have will be answered there. Good luck 👍I need to make a gushy post really quick! THANK YOU for showing me NOT to be afraid of carbs. As a former figure competitor it’s easy to be constantly chasing the “stage” look. This program freaked me out at first glance, and probably still does a little bit, but I am going to trust the process. All of the work you did to fine tune each meal to make them interchangeable is EPIC! I am excited to eat each meal and trying ones I wouldn’t normally try!
Huge THANKS to Nicole and the entire team!Thank you so much for this Karen! I’m glad you are trusting the plan and stepping out of your comfort zone. I’m a fan of eating as much as you can and staying lean in the process 😉💪 Good luck with the rest of the challenge!
Hi Kerry,
I am sorry to hear about your back! Avoid anything that causes pain of course and see your chiro.
If you do not weight train the rest of the week just follow the off training day meal plan.
I would absolutely continue this after the challenge is over. This type of program can be followed for months if you like.I usually measure my veggies cooked but honestly it doesn’t matter much. You are looking at maybe a 5-10cal difference.
Warm up squats are with weight. Whatever you could do 20 reps with. It is to prepare you for heavy weight.
