Nicole
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It 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.Measure by grams. Unfortunately it is not a lot.
Seasonings that are calorie free are fine.
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.