Nicole
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Can you swap out 7 0z sweet potatoe for red potato?
Please do not swap certain items in the meals.
Hi Wendy,
All of the meals (except the post workout meals) are the same macros and calories. So technically you could eat the same meal each meal every day if you wanted. Choose the ones that best fit in your budget and eat those 🙂I have a question about the Meal plans. So I am wondering if you can interchange the meals, for example, Meal 1 have Option 1 (French toast, egg whites and blueberries), Meal 2, have Option 3 (the 4 oz Tempeh, quinoa and mixed vegetables) and Meal 3, have Option 2 (ground bison, white rice and broccoli). OR, are you supposed to stay with Option 1 (or 2, 3 etc) for the day? I ask because I did the interchange things and I don’t think the macros are going to work.
Also, it says down the bottom of Meal Plan 1 that the Post Workout Meal should be 280 cals, 26g protein and 44g carbs with 0g fat. How can that be? The nPower Isolate protein powder has 1g of fat and the unsweetened almond milk has 3g fat for 1 cup so that equals 4g fat. Am I wrong?
Thank you.
SueYes you can absolutely do that. Choose any of the 3 options for each of the meals. The macros will work and are within 5g up or down the macros listed. You are correct about the post workout meal being anywhere from 2-4g fat. That is within the 5g rule so I wouldn’t worry too much. I hope this makes sense.
Following…Im in the same situation…I had been at a deficit too long and the macros in the plan arent even at my calculated maintenance.
If you have been at a deficit for too long, this will be a good transition for you. I suggest giving it a try to see how your body responds.
I would do exactly what Krystle did.
Hang in there ladies. As some of you mentioned, it is only 35 Days. It is totally different than what you are most likely used to which is why it is good to try. In order to change, you need to change what you are doing. Give it a shot, follow it to a T and train hard. It will be ok! You are eating good quality whole foods and not processed junk. In fact, by eating more food you will be less likely to fall off the wagon.
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?