Nicole
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On days you are NOT weight training, you eat 4 meals.
On days you are NOT weight training but you are doing cardio, you eat 4 meals.
On days you DO weight train, you have 5 meals.
On days you DO weight train and do cardio, you have 5 meals.I hope that helps 🙂
Ok I get that… I was just asking if you could tell me how to add one more serving to recipe so I would have enough for 3 days equally… but I get it if that’s too hard to tell me how much of each ingredient is needed for 1 serving increase. Thx
Personally, I would cook 3 loaves and freeze what you don’t need for the first two days. This way you will have an even amount prepared, not waste anything and be prepared for more than a full week.
Andrea I would probably avoid the premade chicken you head up in the microwave. There are a ton of additives and sodium in them. It is best to grill real chicken breast and if you are short on time just throw it in the crockpot 🙂
I seen Laura post about making the banana bread in a muffin tin. I used a cup cake tin, makes 12. I whip up 24, doubling the recipe since my husband eatsWould it be safe to say a serving size would be two cup cake size?
Hi Kristine, this would depend on what meal plan you are on.
I made 8 mini loves with the recipe. I can eat 3 loves post w/o. Is this correct?? Makes 8 servings and I eat 3 post. Thanks. Katrina
Yes that is correct 🙂
I’ve been on plan for 1 week and feel like I’ve gained weight. Clothes are tighter and i look bigger. I’m on phase 1, meal plan 1. Should i decrease my calories a little and go to phase 2?
Hey there,
Don’t change anything right now. Your muscle is full of glycogen and water which is important for muscle growth. This phase is crucial to keep your metabolism up before phase 2.I’m seeing other vegetables on some of the photos that are not part of the meal plan but I guess they are in the shopping list. Does that mean we can add vegetables & lettuce to the existing meal plans? I’m confused about this. Please help!
Please make sure you read all text on all pages of the challenge. The grocery list includes all meals and all options for all plans. So there may be some options that are not on your particular meal plan on that list. It is a checklist. Because I do not know what meals you will be choosing, plan your meals and check the items off the list that you will need.
You can make your own stewed tomatoes sure! That would be better!
I am not sure about the 240g. It is the small one.I would just stick to the meal plan. Because you are not working out, your calories are already lower without the post workout meal. Hopefully you can get back on track in a few days! Feel better fast!
I made a mistake- apparently it wasn’t called out. It is literally just 7 sets of 10-15 reps with 30sec rest. We wrote it like that so we didn’t feel additional explanation was needed.
You shouldn’t feel it much in your traps, but you definitely should feel it in your lats 🙂 Yes that’s why we are doing them.
My plan calls out for 1.5 of parfait ! So how to get .5 ? Shold i measure 1 serving and divided by 2 and eat a whole one ?
Yes that’s correct. I would make 3 servings so you have enough made for 2 days at a time.
I did my training and cardio this morning. Had my post workout meal following both. Tonight I teach Les Mills Bodypump which is an endurance lifting class for 1 hour. I do the entire workout with the members. I planned on having my 4th meal after the class (The yogurt parfait with 1 TBS almond butter). However…there is fat in the meal. Should I just eat the almond butter prior to class. Or what suggestions do you have for my meal plan on the days I teach (Tuesday night and Wednesday night).
The post workout meal is only for post weights not cardio.
If you are doing a cardio class like Les Mills, just eat the next meal on the plan.I am not sure what you mean? This movement is a bent over exercise. Some t-bar rows have a bench your chest goes on.
Following all questions post above.
My questions:
1/ How important is to have all 5 meals? Sometimes I fill satisfied with only 3 meals or 4 (pos workout). I should hit 1784 cal daily, so far 1400 cal not getting all the amount supposed on my macros. Could also be I was long on phase 3 SS?
2/ Or could be my mental playing with me as I lost 10lb on SS and I am worried too about gain all back?3/ About whey, is it ok to mix it on my coffee before workout if I workout early morning instead have full meal 1? It takes a little for me to get hungry early morning.
4/ In your meal plan you always tells to drink your whey in water….. can you mixed it with Almond milk?
Thanks,
1- I would do your absolute best to get all meals and macros in. It will take a few days to get used to it especially coming off of SS.
2- The only way you will gain all 10lbs back is if you completely blow your diet and eat like garbage. This first phase is only 4wks and then you will be back at a deficit so think of this as a small diet break before hitting it hard again. Sometimes this is important to avoid hitting plateaus.
3-Mixing it in coffee is fine but make sure you have some protein for post workout.
4- I don’t always but a lot of times yes. It won’t make a huge difference, but if you must make sure it is 30cal or less per serving. Unsweetened original
Regarding workout in the morning and what to have….
I recommend some protein and carbs prior to training. Just literally split the meal in half.One thing I see right off the bat is the vegan beef. It should not be measured in fluid ounces. 3oz of vegan been should be around 150cal or so.
Don’t stress too much about being perfect in MFP. It is just there to guide you if you need additional accountability. There are so many small things that could be off. I can only see part of each image and not all ingredients.
You should be just fine. Give it a shot and see how your body responds before adjusting the calorie amount.
If you have an exercise band, you can wrap it around a stable pole (table leg, bed post etc) and do kicks laterally. And since you are in the privacy of your own home, to target the inner thigh you could lay on your back with your feet in the air (legs straight). Straddle your legs and bring them back together like scissors.
