Nicole
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Take a close look at the amount of protein in the chicken/fish etc in the app. 4oz of grilled chicken should be around 25g protein.
You should be eating meal 4 when you get off of work at 4/4:30. Train at 6. Post workout shake at 7. Meal 5 at 9pm.
Hi Lisa,
For this phase, do not worry so much about weight on the scale. Focus on strength, energy, etc. The lbs lost could just be due to reduced water retention. I suggest leaving everything the same.
Hi Roberta,
Just remove that meal from your original plan and you will have the ‘no post workout meal macros’.
They will vary slightly for each individual depending on the protein they choose. The fat grams will most likely stay the same minus 1-2g. The carbs will decrease by 20-25g and the protein will decrease by 20-30g.
The key here is to be consistent each day.This is one of the suggestions we will be taking into consideration for the next challenge. My advice is to eat each meal as written and if the brands you choose make the total goal macros at the end of the day too high or low, adjust your meals as necessary from there.
The amount of carbohydrates in 10oz strawberries is roughly 25g. So whatever fruit you choose to substitute with, make sure the total amount equals 25g of carbohydrates. That may not be 10oz of mixed berries- be sure to use your food scale.
White and brown rice can be interchanged. I chose white rice because it is a fast absorbing- good source of energy, easy to digest, and is a good source of zinc and manganese
Follow what the plan has written. We didn’t have a video filmed with dumbbells so we figured you would understand that it was the same move and just to swap out the barbell.
Hi Roberta,
No definitely do not count them all together and meet the total number. Each macro has its purpose so it is very important to pay attention to the food choices. Shoot for 60g fat, 165 pro and 210 carbs give or take 5g above or below. If you meet these numbers individually, your calories will be roughly around 2000. It is VERY difficult to get it exact. The most important thing is to be consistent.Yes if you are over that much in calories, you are eating too much. Double check the foods you are inputting in the app- the macros could be off.
I would use exact grams instead of percentages to be more accurate.Did you check out the food exchange list?
Some of the higher fat proteins are:
ground turkey (lean not extra lean)
salmon
steakIt could be the food you are choosing within MyFitnessPal.
The density of rice is higher than pasta which is why it weighs more on the scale for the same amount of carbs. Weight it on the scale to get the correct amount and then in myfitnesspal track it as cups since that may be easier to find.
Hi Jennifer,
A lot of times we over or underestimate the amount of calories we should take in per day. I would give the program a shot and if you are losing weight too fast, then adjust to what you know works. If you need more individual programming we also offer online personal training- With something like this challenge there is no way we can make each meal plan exactly specific to each person doing the challenge therefore we have to have ranges for height and weight.Depending on the brands and mistakes from foods that are already in myfitnesspal they foods could be slightly off. Adjust as necessary and make sure you are within 5g of the goal macros.
You should be struggling the last few reps- if you can do 15 easy, obviously the weight is too light. If you can do 8 reps, stick with that weight. If you can do 12, up the weight the next set. Keep your form!
