Nicole
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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 StepThat would be a perfect substitution 😉
It is in the Mug Cake recipe
Hi Jane,
The ingredients are correct. It should be 1 oz. This is being updated 🙂
Hi Sharon, It continues without rest. The LI is your recovery.
Yes 🙂 Any kind of rice will be fine. Make sure it is not cooked in oil or butter and is simply steamed
Yes of course 🙂
Yes you can have one meal from the vegan plan and one meal from the nonvegan plan all day long. However if you want to swap out an item in a meal, use the nonvegan food exchange list for the nonvegan plan and vice versa
It is hard to say without knowing what movements hurt, what injury you have, etc.
Avoid anything that hurts is my best advice at this time until you get more info from your doctor. The good news is you can still do upper body and focus on your diet 🙂
I hope you feel better fast!The ingredient list is correct- 1 oz.
Set 1: 10 reps, drop the weight and do 10 more.
Set 2: same
Set 3: same
Set 4: sameHi Allison,
I would start with meal plan 2 and see how you feel 🙂 It is better to start higher and see progress than start too low and fall off the wagon- especially if you are breastfeeding. Congrats on your baby!Yep! You can choose any of the meal options except the post workout meal.
Watch the video on page 63 of the ebook 🙂Thank you for the catch! Please double the amount weighed to get the correct macros. It should read 15g per serving on the exchange list. So for your meal plan it should be 30g weighed
I used Lisanatti Almond Cheese: 70 cal/3c/4f/6p per 28g
If the meal says 6 egg whites and 2 yolks it means:
4 egg whites and 2 whole eggs.You would need to look under the SC Category on the Food Exchange List for how much to have. If your meal plan says you have one SC, then you would have the amount of one SC on the list.
I include nondairy unsweetened milk under the optional beverages. So I would use unsweetened almond or cashew milk in place of skim milk.
Hey Nancy!
We are adjusting this now. I made a mistake and forgot to add in the almonds. Please add 15 almonds to that meal 🙂
Not sure how you are getting 31g protein in 3oz chicken. My totals for that meal are:
40g carbs, 2g fat, 26g protein- 280 cal.Yes 1 gallon is perfect.
No there are no standard times for meals. Fit them in as it fits within your day. You may feel better spacing them out evenly rather than eating them too close together. Eating farther than 4hrs apart can cause hunger to increase too high- so be aware of that too.If the macros are similar to whole wheat pasta it can be a substitute. Pasta is measured cooked.