Nicole
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What type of cheese should I buy? Any specific brand or with specific macros? Thank you
No specific brand. Just get the full fat kind. One slice: 70cal/5f/0c/6p
Roberta, yes I am on the same plan as you (Meal Plan 1) and very confused as to why we are eating more on non-training days (1630 calories) per the macros (not 1590) and then on weight training days, we are eating 1604 calories. Doesn’t make sense? Can we get some clarification here on this. Also, please confirm when we weigh our brown rice, it’s cooked, as 150g seems like alot. Thanks, Jewels
When you are carb cycling, it is ok if the calories on the training days and off days are similar. We are cycling carbs, not calories.
150g cooked is roughly 3/4 cup.
We are eating more on off days?
Yes. Less than 30cal more on the off days.
So confirm meal plan 1 off days macros and measurements for each food listed in menu IS correct? The only thing wrong is the total calories listed…should be 1630 not 1590??.
Yes Roe, the rest is correct. All macros listed are correct. The only thing that was wrong but is now fixed is the total calories but this did not effect the macros that were already written.
Yes Roe, this is correct.
The macros being 26cal different on training vs non training days doesn’t matter as much as the macros being utilized for energy. The meal plan and macros are right.Hey Nicole
This is the stepmill workout:Stepmill
Total time: 30minWarmup
3min level 612x
1min level 10
1min level 15-20Cooldown
3min level 6Yes you can have the post workout meal after your training no matter what time it is. I would just eat it within an hour of your workout. The post workout meal can be your last meal of the day.
The slice of cheese is the full fat (non processed) kind. whatever that brand is by you.
The macros per slice are: 70cal/5f/0c/6p
As long as it is around those numbers you are good.The meal plan grocery list should say ‘slice’ so I will have this changed.
Can I use basmati or jasmine rice for white rice???
Yes either of those are fine 🙂
So for the meal plan height 5’4-5’6 and weight 131-150 what are the macros roughly for the weight training and none weight training days? I am cooking s few different meals & it would be of great help to have them.
The macros are listed on the meal plan document.
Hi Jacqueline, I am not sure what supplement brands you have access to. I would look up different brands that follow the recommendations we have on the supplement page.
Just do the best you can 🙂 The rep range and lifting heavy will have an effect on your bodyfat and help you speed up your metabolism. Challenge yourself and do not get intimidated! Shoot for 8 first and see how you feel! Each week is a progression to the lower rep ranges. That is what this challenge is all about- stepping out of your comfort zone and doing something you never thought you could to achieve results you never have before.
Yes that is correct 🙂 In a regular deadlift (low back, glutes) your knees bend in a squat position and straighten at the top. In a stiff legged deadlift (hamstrings) your legs stay slightly bent and do not move the entire time.
Be VERY careful on both of these movements as you can injure yourself very easily. I would recommend setting up your camera to video yourself doing it to ensure it looks like the demo. You can also post the video on the Facebook Community page for feedback as well.Hey there! I answered your question in the other thread. Yes this is fine. Just make sure workouts are in order and try to go 2 on, one off, 2 on etc if possible. If you do 3 in a row you will have a lot of off training days in a row.
An off training day is only off weight training. You can still do cardio on an off weight training day.
