Nicole
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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.
Try eating your first meal earlier to fit everything in.
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!
So happy to hear you are enjoying the program Odette! 🙂
Hi Lisa,
Are you following the meal plan as written?Hi Jen,
Skim milk is not a part of this program.
Yes post workout shakes are made with water, almond milk, or cashew milk (unsweetened)Yes, replace whey with a plant based protein.
Hi Traci,
Instead of having calories so low and then binging or overeating because you are so hungry (not that that is what you have been doing- in my experience that is what happens with most), give this program a try and feed your body the right amount of food to avoid overeating and starving yourself.The scale is much more accurate than cups.
1/2c cooked rice is 105g on the food scale.
So 3/4c cooked rice would be roughly 150g on the food scale.Hi Ana,
It could be the type of meat you are using. Double check the amount of protein per serving of chicken etc. For a 3oz chicken breast there is about 20g protein. If you are still over I would decrease the amount of meat by one oz for each meal.All of the workouts are on the main page. Here:
To see entire program click here
If you click ‘Training phase 1’ and scroll down you will see all of the exercises. Click one of them and it will take you to a video demonstration
In the instructions I recommend trying to increase the weight each set which ultimately will result in less reps- so yes, you will be doing pyramid sets but it is not a requirement.
Single leg dumbbell deadlifts are like normal stiff legged deadlifts but you are kicking one leg back as you lower the dumbbell down. When doing a good morning, the weight is on your back.With a meal- I usually take mine with breakfast.
Wait about 2hours before you eat your next meal after the post workout shake.
The macros are about 200cal less depending on the brands. If you are not following the program as written you will have to do the math.
An occasional diet pop is fine and I would avoid spray butter. In one container there is 90g fat and 900 cal! Call them if you don’t believe me lol
No problem Sandra 🙂 Glad to hear it was helpful. Good luck!
Yes Christina, but the Orange Theory classes are much longer than the duration required for phase 1.
Hi Caroline
Sparkling water is fine as long as it is zero calorie 🙂Hi Carole,
You can substitute the egg whites for any lean protein source. ie chicken, turkey breast, etcI recommend upgrading the app for $50/yr to input exact grams instead of percentages.
Correct. The meal plan does not change during the first phase.
Hi Echo, that is correct. On the days you do not weight train you will be taking in less calories. You do not need to make up for it in other meals.
The post workout shake is only to be had POST WEIGHT SESSIONS. Not post cardio.Natalie follow the meal plan associated with your height. Unfortunately if you have not uploaded your photos by the 15th you will not be eligible for the prizes at the end of the challenge.
Try to eat the meals in order as written. If after the first week it still isn’t working out, then you can swap the order.
Hey everyone,
The meal plan wasn’t created for vegans/vegetarians, however there are vegan/vegetarian options in the food exchange list if you need to swap some of the meals.Most of the changes will be protein sources.
Switch out chicken, turkey, fish with tofu, beans, boca burgers, peas, nuts, seeds, hemp or tempeh. The issue is with most protein sources there is also added carbohydrates or fats. So you will have to eliminate a carb or fat source from another meal.For example: If a meal is chicken and potato and you switch out the chicken for tempeh, tempeh also contains carbohydrates so you will have to reduce the amount of potato you eat or take it out completely.
Input all of your meals into myfitnesspal using the goal macros for the meal plan you are doing. Make sure you are not too high in carbs and too low in protein.
Vegan options for cheese: almond cheese
Vegan options for yogurt: choose beans
Vegan options for whey protein: any plant based protein powder
Vegan options for for whole eggs: try hemp seeds or even pumpkin seeds. Both of these contain good sources of fat just like an egg yolk and around 10-15g protein per serving.