Nicole
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I am not sure what you mean? On meal plan 2 for women on training days you are taking in 1880cal total….
Not unless you want it to. You could change up your meals daily with the number of options you have available.
100g rice= 1/2c
150g= 3/4c
200g= 1cThe grams is the amount weighed. Not the amount of carbs in the food.
I prefer nothing is subbed and for you to choose a different meal.
However, in this case both macros for white and brown rice are nearly the same so there is no issue.Pack all of your meals for 24hrs at least. When you get there, purchase your proteins, veggies, fruits and other carbs to cook.
Pack all of the dry foods you will need for the week. Do the best you can to adhere to the plan for best results 🙂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
If you would like, sure.
You can yes. Coconut aminos is similar to soy sauce.
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, this is correct. It isn’t as much as you may think.
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.I do not recommend doing any of the training sessions (cardio or weights) fasted.
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.
No problem- enjoy!
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.
Out of the pod
Yep both should work just fine 🙂
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.
Your serving of creatine is taken all at one time. Either before or after you workout.
Follow meal plan 2 if you are not eating very much right now.