Nicole
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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!
Sure! I have no issues with that.
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 do not recommend doing deadlifts on the smith machine. I highly suggest finding a barbell to use.
Yes. Measured cooked it is roughly 3/4c
As long as it is zero calorie. It is fine.
Sweet potato. This has been adjusted
I used the Silk brand dairy free yogurt
I usually measure my veggies cooked but honestly it doesn’t matter much. You are looking at maybe a 5-10cal difference.
Yes use the chin/dip assist or exercise bands
Warm up squats are with weight. Whatever you could do 20 reps with. It is to prepare you for heavy weight.
😂😂😂👍
Yes I can see you. If you are having issues just post in general chat. We are in communication with our IT company to fix this.
It is ok not to feel sore every time. However if you don’t feel fatigued at all I would try to push the weights a bit more next time.
Yep! No weight training (even if you do cardio) is an off training day.
Your preworkout should have zero calories. I don’t recommend an additional 80cal per day
Either one is fine 👍
I would recommend following meal plan 1 if you are small. It is most likely a big change from what you were doing prior to the challenge. Give it longer than a couple days to decide you are ready to throw in the towel! Just remember that it takes about a week (or two) for your body to adjust and this program is only 35 days! You can do it!
This diet is whole foods eaten consistently throughout the day. I would say this diet would be ideal for regulating blood sugar. If you have concerns, I would continue measuring it out throughout the day but try to adhere to the plan 100%
Hi Karen! I am glad you decided to go all in and submit your photos 🙂 It is not about perfection- it is about improving from where you’re at! Just doing that is inspiring on its own <3
Good luck!My meal plan calls out for 4 egg whites. What is the equivalent in grams?
I am sorry, I have no idea. I would look on the side of your liquid egg whites label for the grams per serving and multiply it by 4.
Julie,
You can do what you want to do. Subs are not recommended but the white and brown rice are so close in macros it will not effect the totals for the meal. go for it if you really want to switch.The totals should be:
OFF DAYS
Total Calories: 1880
Total Carbs: 140g
Total Protein: 150g
Total Fat: 80g
(140c/150p/80f)All Meals: (376cal/28c/30p/16f)
This is being fixed.
The macros will be incorrect if you do not use real pb or nut butter. I do not recommend doing it that way.
To get 10 balls evenly, measure out the entire batch. Divide by 10.
The totals for meal plan 2 off day should be:
OFF DAYS
Total Calories: 1880
Total Carbs: 140g
Total Protein: 150g
Total Fat: 80g
(140c/150p/80f)All Meals: (376cal/28c/30p/16f)