Nicole
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Sweet potatoes are white ish and yams are orange. Either one is fine 🙂
60g measured dry is actually 3/4 cup. 40g measured dry is 1/2 cup.
That’s awesome!
Preferably the barbell. If it is a smith machine exercise it will be indicated. You can do it!
The quinoa flakes can be cooked in the microwave just like oatmeal 🙂
If you need to switch from white to brown or vice versa that would be fine. If you don’t like that rice meal, there are 11 other meal options to choose from 🙂
We do not indicate taking a protein isolate 3x during the day.
The BCAAs you can take up to 3x per day if you like. I do not think it is necessary to count that toward your daily intake.Drink BCAAs while you train and do cardio and have ONE post workout shake when you are done.
There are 3 options for the post workout meal. So if you do not like the apple you can choose the other 2 options.
If you want to have the shake but cannot stomach an apple, swap it with 1 cup mixed berries.Ladies, I created this plan so that you would have multiple options. You could eat the same meal for every meal if you liked. It is best to eat the meal in its entirety instead of swapping half of it for something else. The macros will not equal out the same as I originally calculated and it will make it much more confusing for you to follow.
During the challenge, all coffee should be black. If you absolutely need a little something in it, you could add a splash of unsweetened almond or cashew milk. Lattes are often 100-200cal a pop!
If you have HUGE cashews, then do half. The cashews I used for the meal plan were normal sized lol.
Do you like the other post workout options at all?
Using an airfryer also makes really juicy chicken 🙂
Hi Lorrie, if you click on the video for hack squats, there are recommended exercise exchanges underneath each demo video. I would probably swap for front squats or hack squats with the barbell.
If you are breastfeeding, the calories in this plan are high enough that it should support that. Congrats on the new babies 🙂
Although that is not really recommended, in theory, yes you could do that.
hi Julie, I am not sure what chopped sirloin patties are but if they have anything other than sirloin in them, I wouldn’t recommend the swap. There are a lot of other meals on the plan that you could do instead 🙂
Hi Nick,
The challenge is not a keto diet. You can build muscle on a keto nutrition program if you are taking in enough calories. I do believe it is easier to build when you have a more balanced diet incorporating carbohydrates, but if you have health issues associated with this type of program I would stick with what you are doing.You can do whatever you are most comfortable with. If you are going to continue with the second phase, the first week of the Muscle Up will be more of an adjustment but you will be just fine 🙂 Your body will respond great to the addition of more food.
I know Nicole talked about going back to phase 1 nutrition program between now and the muscle up. Would it not be good to stay on phase 2 until then to continue to cut or are the changes too drastic to the program to cut until then and then start the muscle up?
Hey there! I am so happy you enjoyed that workout 🙂 It was super tough for me!
The cool part about training is that there are no rules. Do what makes you happy and what you have fun with. The only recommendation I will make is to hit each muscle group once per week and space them out so you aren’t doing legs for example two days in a row. Recovery is still important!Hi Nicole,
I have been weight training for several years and trained with a coach for a long time. I am not retired and am 63. I have been setting up my own workouts for usually a 4 – 6 week period. I get on your site and get so excited about the all the workouts! Today I did the 720 rep arm workout and loved it. My question: Is it ok to jump around and do workouts on a whim, or is it better to stick with your workout routine for consistency? Doing the arm workout today, I figured I might just use Saturday and Sunday as days to creativity in my workouts while adhering to my proposed plan during the week. Not sure what makes sense, any help is appreciated!Thank you! Kathleen LaFrance
LOL just throw it on the floor. It will crack open ;P
After you split it bake it or microwave it- then scoop!Hi Nicole, I would love to have you and a Fitness camp in my area. Spokane,Wa. I know you need a gym to host the camp. What needs to be done to find a gym and how can I help achieve this. Also I am wondering what the difference is between a champ and a retreat?
Thank you for your time,
Michelle MielkeHey Michelle!
I have had a few requests to get to Washington. I would love to talk to you more about this via email. Shoot me a direct email at [email protected].
Our schedule is set for 2018 but we can discuss for 2019.
Retreats are smaller in size and I take everyone to dinner on Saturday nights- they are more intimate than the camps.This topic made me laugh a couple times lol. You guys are so funny. But in all seriousness, keep your eyes on your own paper. More is not always better. Keep up the good work!
Sorry about this! We are fixing this asap!
2-3hrs later. I would treat the shake like a meal. It doesn’t matter how late you eat 🙂