Nicole
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For using “oat flour” in phase 2…can I sub almond flour instead? Thanks:)
Oat flour is just ground up oatmeal- high carb
Almond flour is ground up almonds- high fatThey are not swap-able (is that a word lol)
I would use regular oat meal and ground it in a blender to make oat flour.
Hey Jolanda,
Do you not like any of the other vegetarian meal options? It starts to get super confusing if you swap one food item in a meal and make your own. If you know how to use myfitnesspal you can see what the macros are for each of those foods- they may vary slightly depending on the brand in Canada. Any of the protein powders can be sued for the waffle.
Hey ladies,
Every single meal has the same macros (except the post workout meal options). You technically could have meal 1 for meal 2 etc. Ideally it would be best to choose one of the three options that are recommended for that particular meal unless of course you do not like any of the 3.You guys are so sweet! What an incredible group of supportive people ?
I ended up with a migraine shortly after the post on Sunday, so I stayed home and rested in the dark. But I had an awesome workout on Monday!!Just wanted to say a huge thank you for your support. It means a ton!
JolandaSometimes the best thing to do is listen to your body. We aren’t 100% every day- Like Moe said- focus on the positive changes you are seeing and feeling. Get more sleep this week (7hrs!) and get that gallon of water in 😉
That is a great accomplishment, Alicia! When I think back to 2010, I was determined to do everything I could to look like a bodybuilder. I read everything that I could get my hands on, hired a trainer (I specifically hired one to train me like I was in a football camp,) and dug in with a passion. Nothing could stop me. I was determined. Probably a lot like you with cycling.
It definitely took a year before I saw significant muscle gain, but I definitely saw my body transforming and looking and feeling better then ever within eight weeks. Previous to bodybuilding, I was always a long distance runner. Running helped with maintaining weight, but the only body part that transformed, of course, was my quad muscle. I still had the thick waist.
So, with that being said:
Patience and consistency and passion are the main things that I think is needed. It does take time. I do know that drinking a gallon of water per day made a difference for me. The gallon of water really kicked up my metabolism. Counting Macros never worked for me. The way Nicole and her team put this challenge together was exactly what I needed. This food plan, telling me exactly what to eat, is perfect for me.Hey Ladies, No matter what your age, consistency in the long term is what will yield the most success. Nutrition is key but as you age, lifting weights is necessary to keep that muscle!
Heading into week 4 I look back and feel great that I have been able to put into action some great habits that will serve me well the rest of my life. In a couple months I will be 55. Four years ago I did a few Figure competitions, however, soon after lost my father and my brother. Being so close together sent me for a bit of a tailspin–not in the gym but with nutrition. A little depression set in but the gym gave me a bit of an outlet to let off steam and stress. Doing this challenge has helped me regain a peaceful attitude again with food. It has been a wonderful guide and boost for my morale. I have reserved my spot for the Vancouver nPower Fitness Camp and so excited for it! Age is only a state of mind–I have never felt better. Have a great week–Phase 2 here I come! ?
Awesome!!! I can’t wait to see you in Vancouver!
Sorry for this long response lol, but here goes…….I’m 100% plant-based and also very whole foods/healthy plant-based (not a “junk food vegan”) so I’ve been dealing with social situations and food for years. And I also drink socially and have no intention of not hanging around my good buddies who aren’t quite as into fitness and nutrition as I am. A couple of things help: 1. we do active things and fun activities and sports together too (not just eating out and drinking) 2. I have found over the years that really no-one cares or notices what or how much you are eating in social situations. Yes they may make a few comments in the beginning as you start new changes or they may be disappointed or whatever when you don’t share in the big plate of nachos they are ordering. But I found they quickly get over it. My friends now just know that I order what I want and they order what they want. 3. yes I know that in some cases some people have a hard time when you start changing as it can make them feel bad or inadequate or whatever since they are not doing the same things. And sometimes people who say they care about you may try to “sabotage” you because they are not so healthy themselves and know it so your making changes is a bit threatening and maybe deep down they judge themselves for not doing what you’re doing. But this doesn’t last if they are true friends and also what I have found is that I just ignore it. Everyone moves on quickly. I think if we are quietly confident about our own choices we just don’t even have to think about them. Just have fun and don’t talk about what you’re doing if it causes issues with your social life or friendships! I don’t go on and on about what I’m doing so that probably helps. I am okay with my choices but don’t impose them on others so everyone is comfortable. Maybe I’m lucky, but I haven’t lost any friends or any aspect of my social life as I just keep things easy. I never “preach” either so that probably helps. 4. one of the biggest things is just to have your own self-discipline. If you are disciplined and just quiet about it (not making a big deal to your friends like “I don’t eat that…it’s not healthy” etc. etc.) I find no-one notices or cares.So the part WE have to play in not feeling like avoiding social situations and also not losing friends, is to be disciplined. If we are disciplined and know in ourselves it’s non-negotiable, then there’s no reason to avoid social situations. I don’t really don’t avoid social situations at all where’s there’s foods that I don’t want to eat or drinking going on. I try to eat before or after and not eat at the “social event” so I don’t even have to bring my own meal. In my experience, no-one really notices (maybe for just a moment but that’s all) if I’m not eating or drinking. For times when I DO bring my own food, I just do it and no-one cares as they are too busy enjoying their own food choices and having fun. Another thing I do (which I’m sure you do too) is to bring something I know I can eat, when it comes to potlucks and stuff like that. Then if needed that is all I will eat, and in the right portion.
Obviously I indulge once in a while as that’s the only way to have healthy habits last for a lifetime and not obsess or stress. But not if I’m doing some kind of challenge for a limited time. Once you find some kind of balance where you learn things from the challenge, stick with it 100%, you can learn to find a healthy balance where you can indulge sometimes. I find that is another way I don’t have to avoid social situations and my friends know I’m “normal” lol.
And finally, 6: a good way to avoid the drinking part is to be designated driver for your friends. Then no-one cares you’re not drinking. ?
I hope that helps someone even a tiny bit. I don’t think we need to make new friends or avoid social situations. The work WE have to do, is to have our own self-discipline! What others do is not about US, it’s about THEM, and it doesn’t matter. In the rare cases where people really DO try to sabotage you, remember it’s about THEM not you. That has rarely happened to me but on occasions when it did, I just ignored it. It’s hard but you just gotta go what you gotta do and not “get into it” or “preach” or argue with anyone.
SO MUCH YESSS to this post. Thank you!! When I began changing my lifestyle for ME years ago, I lost some friends, but the true friends who loved me for me and not how much I drank, stayed around. I still go to social gatherings and if someone offers me something that I don’t want, I politely decline without any excuses or reasons why. I don’t ever feel like I need to explain myself for the decisions I am making to better my life. Be straight forward, stick up for yourself and remember why you started this in the first place. You don’t have to become a hermit and miss out on relationships and life experiences. Find restaurants that have healthy options, go to the movies, or hiking instead of always to the bar.
After years of following this lifestyle, no one gives me a hard time anymore lol. They just say ‘ah that’s just Nicole’…When I started this callenge I weighed 135. At week 2 I was down to 130. Now starting week three I am at 132. I know weight can fluctuate. I weigh myself in the morning without clothes on. I am not looking to lose weight as I am 5’7 and want more muscle!!! My question is, could any of this fluctuation be muscle gain? Or is it just water..lol I have literally eaten by meal 2 the entire time! Not once going off plan! Thanks in advance
Hey there- most likely it is water if it changes daily or weekly. Muscle builds over time. Don’t worry about the scale moving a ton right now. My weight fluctuates 2-5lbs from day to day!
You can definitely omit. It only contains about 10 calories so it won’t make or break your progress.
Here are a few that I recommend:
Ragu Old World Style Light Tomato Basil
Classico Riserva Marinara
Newman’s Own Organics Marinara
Amy’s Organic ‘Light in Sodium’ Marinara
Cucina Antica Tomato BasilAs far as wraps- I love Ezekiel wraps but they are harder to find.
I am fine with Flat Out, Mission brands and corn tortillas too.
In the ingredients look for: corn or whole grain wheat. Corn tortillas are gluten free if anyone is intolerant.I am glad to hear you are seeing positive changes!
For those of you who are making lists of ‘all the things I can’t wait to have’, that concerns me a little. My hope is that eating healthy and keeping things in moderation becomes a lifestyle change. By indulging after doing any type of ‘diet’ and eating ALL THE FOODS, it will just throw you back to where you started. The dieting part is easy. The SUSTAINING part is where the real work comes into play.
Remind yourself that you always have the choice when it comes to what you eat and when.Hey everyone,
The goal for phase one is NOT weight loss. It is about building muscle, eating more food, fueling your body and speeding up your metabolism!Phase 2 is for losing bodyfat- but even when doing a caloric deficit, weight is not the only factor. In fact, if your physique completely changed visually and your scale didn’t change at all I would be totally ok with that. Because that means you are losing OVERALL bodyfat and SUSTAINING lean muscle mass.
Use the scale as ONE measure of progress- not the ONLY measure of progress.
Hi Rachel,
I personally like the Align pants. They are super soft and don’t fall down or cinch at the waist. They are pricey but last forever. Totally worth the investment IMO.Hello,
I have committed to competing in a figure show, 13 weeks after the challenge ends. Will this be a good “stepping” stone, to a 12 week show prep? This will be my second competition, and I am wondering if this will hinder/help my prep.Thanks,
ErinHi Erin,
It could be depending on where you are right now. Ideally before starting a prep you need to be eating a good amount of food with minimal cardio and within 10-15lbs of stage weight.So I understand that we can eat the same meal twice if we choose, is it ok to switch proteins between meals or carbs between meals? For example, can I have my turkey instead of chicken with sweet potatoes and hummus or salmon with brown rice and green beans instead of zucchini sometimes?
For most people this can get confusing. I prefer not for this challenge. Here is an example why-
Option 1- salmon, brown rice, zucchini
Option 2- chicken, sweet potato, hummus, olive oilIn option 1, the fat source is in the salmon. In option 2, the fat source is the hummus and olive oil. If you were to replace the salmon with chicken, option 1 would not have a fat source anymore. If you replaced the chicken with salmon, option 2 would have way too much fat. Do you see what I mean?
Unless you replace a lean protein with a lean protein (ground turkey is not a replacement for chicken unless it is 99% extra lean) or a fatty protein with a fatty protein, it would not equal the same macros.
