Nicole
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I just realized that the carb and protein grams to calories don’t match up there either. Are the grams or calories correct? I’m assuming grams, but then calories are only 376 not 476.
The meals are created based on macros. Each meal is within 5g of the goal grams of fat, protein and carbs. Because it is impossible to be exact with these numbers for every single meal, the calories will vary slightly.
Just trying to get prepped for the first day, I noticed that post workout meal option 1 has butter, but the meal totals should be 0g fat. Is this a mistake? If so, no fat after workouts? Should we stick to the macros generally?
ThxIf you are talking about meal plan B, there should be fat in meal 5. You are not training on days you eat meal plan B.
Can you lunge without the weight? If you cannot lunge at all, I would do a bench stepup instead.
Yep! If that is what you are used to doing, keep doing that 🙂 I get the same
That is how I like it. You can always eat them separate
Yes you sure can 🙂
Feel free to use any of the optional condiments and beverages as you wishThe one I used in the program has 8g per serving, so I would adjust the one you have or find one with less.
Hey guys-
Choose 10 dates instead of weighing them. Every label I read said that one date weighed was 24g so x10 it is roughly 250g weighed.
Almond flakes are almond slices – sorry for the confusion
They are unsweetened coconut flakesAs for storing them, I would put them in the fridge.
Cardio is 3×30 and you can choose from the cardio options on the document (there are bodyweight workouts) or you can choose your own.
Yes you can. Get them in however it fits best in your day 🙂
Hey guys,
You can absolutely substitute any SC for another SC on the list. There will always be some small discrepancies between the SC’s as it is impossible for them all to be exactly equal. For example, 1/2 bagel has around 24g carbs and 6 Triscuits has 20g carbs.
If one of the meals is on the lower end of the goal macro range, another meal may be on the higher end of the range.
Does this help?it says 10grams of butter but full fat is 14grams is this a typo, very confused.
Thank youCan you describe where you are seeing this? Is it in your meal plan?
10 grams is the weight on the scale. 10 grams weighed equals 14g of fat.As I am looking to plan my meals for next week, I am questioning Meal 2 on Women’s Plan 1, option 1. This is the exact same as Phase 1, Meal 2, Option 1 – but is suppose to be 50 cals lower. Is there a typo in the plan?
Thanks!
Hi!
I create the meal plans based on macros. The macros are within 5g of the goal for each meal. This is often very close from meal plan to meal plan. If I increased any portion of the meal it would throw it out of that range, so sometimes I leave it knowing that if it is a little low, you will make up those calories in another meal and vice versa. I hope that helps!
The most important aspect of any program is the consistency.
The meal you are referring to though is not the same in both phases. In phase 1 it contains a 1/2 bagel and in phase 2 it contains Triscuits. Am I not looking in the right place?Hi Pam,
Take BURN fat burner during the times you need a boost of energy. It contains 250mg of caffeine so take that into consideration when taking it later in the day. It’s purpose is to help with focus, energy, and aid in fat loss during a caloric deficit.Take TRAIN pre workout prior to your weight training workouts only- regardless of the time. This product does not contain caffeine so you can take it late at night without it interfering with your sleep. It’s purpose is to help increase blood flow, stamina, and strength.
Looking ahead to Phase 2 the calendar says 4/days week of cardio 2 HIIT and 2 Interval. However, if you read the e-book in the Cardio section it says 5 days cardio, 3 days HIIT, 2 days interval. Could you clarify please! Thank You!
Hey there! It is 2 days HIIT, 2 days Interval as stated in the calendar. We will adjust the ebook 🙂 Thanks for the catch!
Hi Kimmy,
You are doing 10 extra reps, but that’s ok 🙂
If it just says 10/10, you do 10 at the heavier weight, drop and do 10 more. Done.
If it says 10/10/10 you drop it twice instead of only one time.In the instructions we just used the 10/10/10 as an example. You technically can drop anywhere from 1 to 10x if you like lol You just did a few bonus reps. No harm done!
Yes the way it is on the current food exchange list is how it will always be moving forward.
Tomato sauce is not on the veggie exchange list so it would not be an even swap. Tomato sauce typically also contains additional fats
It can be done with a barbell or dumbbells
Yes you’re right 100g raw is quite a lot of spinach lol. Enjoy 😊 there is literally only 30cal in 100g raw. Not enough to stall your progress.
No problem at all 😊💪
Maybe avoid loading it and just take it consistently daily around 3-5G for you. If you load it and don’t add enough sodium and water to your diet you can cramp pretty bad.Unfortunately it sounds like you may need more of a custom plan and to work with one of our trainers one on one. Email [email protected] if you would like more info.
If not, I would eliminate all fats from all meals but one and increase the total carbs in all meals to make up for it.
It should be 1/2 FR if the meal plan says 17g
Curious,
What would happen if you included moderate carbs in each meal without saving them for later?