Nicole
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So just clarifying because I don’t see any changes on the e book yet. Women’s meal plan 3 meal 1 option 1 should be…
(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaYes.
Nicole, so the s’mores recipe is correct as it appears now also with 3c egg whites, etc?
It should read 3 egg whites NOT 3 cups of egg whites.
Also, we adjusted the servings to 3 instead of 4.Hopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaHopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaHopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaThe meal is correct.
1 1/2 LP is 12 oz yogurt.
With the blueberries and udos oil it is correct macros for that meal.One serving of yogurt on the food exchange list is 8oz. Your meal plan requires 1 1/2 servings which is 12 oz
Hi Kath!
You are making a great observation!
My goal when creating the individual meals is to get each macro within 5g +/- of the goal. Sometimes, as in this case, adding more of one item will throw the macros off too far out of that range so I keep it as is.
If you are following the macros and meals as listed, you will be in a deficit. My suggestion is not to use the food exchange codes for meal 2 option 2 for every single meal.
I get as close as I possibly can but it unfortunately is impossible to be perfect. Consistency her is really the key.
I hope that helps!Each meal macros are within 2-5 grams of the goal for each meal.
I try to get as close as I absolutely can for each meal. In phase 2 if I were to remove more fat or carbs and do 3/4 or 1/2 F or SC the total macros would be too far off.
At the end of the day in phase two your macros will be lower than phase one.Ah I see where you are seeing 4 servings. I adjusted the servings for the challenge to fit the required macros 🙂
No milk is necessary for this recipe. Make sure you are using coconut oil that is liquid and blend well.
I would just try to eat as much of each item as you can. If you can’t finish it, for now remove one of the meals completely and when you start to feel more of an appetite add it back in. Be aware of any extras and condiments added too since they add extra calories. Cook all meals with pam and avoid additional oils since that adds a ton of extra calories. Liquids with calories will also make you feel more full so keep it to all calorie free drinks.
I would prefer you didn’t due to the fact that you will get more fiber and feel more satisfied with a starch since it digests slower. Fruit is also much higher on glycemic index. I would try to keep fruits to two meals in the day.
Hey everyone!
Ok, let me answer each of your questions one by one:In the meal plan, for the Beef and Snow Pea Recipe, I put (LP, F, V) so if you were to use the exchange list, you would choose a lean protein, a fat and a vegetable. I COULD have written it as (FP, V) since steak is a fatty protein, but I chose to give you more options to choose from instead. So follow the categories as listed on the meal plan if you are to use something else instead.
The recipe calls for 6 servings. If you see 4 servings anywhere, please email [email protected] so we can fix it. The servings will not be perfect! It is ok. Just take the entire recipe and divide to the best of your ability into 6 servings.
I hope this helps!
Since Tabata is performed 8 sets, for each round you would repeat it 4x through for a total of 4 minutes, then move to the next round. Round 2 should take 4 minutes and round 3 takes 4 minutes.
One full circuit of all 3 rounds with 1 minute rest between them will take you 15 minutes.
Now repeat the entire thing for a total of 30 minutes.Hey guys, I am not sure where you saw 1 1/2 scoops. The meal is as listed and is only a half of a scoop of protein. There is also protein in oatmeal and peanut butter that counts toward the totals for that meal.
Option 2
(SC) 40g oatmeal
(1/2 LP) 1/2 scoop nPower Nutrition Whey Isolate
(F) 16g peanut butterYes you can. Did you get a chance to watch the nutrition video on page 63 of your ebook? It explains the many ways you can use this program.
Yes that was a perfect substitution! You could also do negatives. Jump up and hold your chin above the bar and slowly bring your body back down to a full extension.
I would definitely recommend getting a band but in the meantime you could do this instead:
Karate Kicks
Do 4×30 seconds on each legUnder the Beverages list you will find Unsweetened almond and cashew milk listed. You can use either of those or water to use in your shakes. I would avoid anything that adds more than 30 calories as it will drastically sku your macros and total intake for the day.
So… for option 2 in plan three – I can mix the powder with 8 oz. water and cook it in microwave to make oatmeal?
Yes you absolutely can 🙂
Hi! Unfortunately we discontinued our BCAAs last year and are creating an EAA and collagen product separate that should be ready in the next month or two 😉
Hi Lori!
It is normal to feel this way if you were not eating enough prior to or werent eating as much protein or fiber.
It will take a week or two to get used to the program and start to have your appetite and metabolism increase.
You can absolutely have two shakes (LP) per day. If that meal 3 consists of an LP, SC, F and V you could have 1 scoop nPower Isolate, 2 Lundberg rice cakes, one tbsp peanut butter and a handful of spinach in your shake 🙂 That may be lighter on your stomach and digest well.
Stick with it!Hi! I’m just curious if the avocado bf sandwich should be 2 egg whites plus 1 large egg instead of 3 +1? The exchange on the recipe is 1 LP (on meal plan 1)which would be the 2 slices of turkey bacon plus 3 egg whites … not 4.
Thanks!The recipe is correct. The reason I only put 1 LP is because 1 1/2 LP would be too many grams of protein to sub. One egg white is around 4g of protein and in my opinion negligible.
Yep- rest 30 seconds between sets. Not to worry- the purpose of the warm up is just to get your body warm, muscles ready to lift heavier weights and reduce risk of injury. Weight lifted should be light/moderate and rest periods should be short.
Hey Ladies- here is the link:
Lateral Side Step
