Nicole
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The daily goals are the numbers you shoot for. If you are using different brands of pasta, oats, etc the macros may vary just slightly. As long as you are within 5g above or below the GOAL numbers, you will be good.
I do recommend upgrading the app so you can input exact grams for each macro instead of percentages. I think it is only $50 or so a year. Totally worth it if you plan on using it for the long haul.
I would drink your post workout shake immediately after training and then wait at least 2hrs before you eat your last meal. You can eat your last meal immediately before you go to bed.
Hi Martha,
There is no problem with added coffee in the program, but I would recommend nixing the coconut milk for now
Hi Melissa,
I am not sure what you are asking. The macros listed are what the meal plan equals out to. If you are not experienced with macro counting, I would follow the meal plan as listed without substitutions. The people who follow the meal plan as written see the most changes compared to those who sub out foods more often.
Meeting the recommended macros is much more important than meeting the total calories. If you meet the recommended proteins, fats and carbs, you will meet the calorie goal.
Hi Sharon,
You will not gain a ton of fat with the first phase…the food will be used with the heavy training you will do to accompany it. I recommend following the plan as written and give it a shot- it is only 4wks.
Hi Dayna,
The reason why I have it structured this way is so you can track your progression from week to week. Week 4 should be significantly stronger than you were in week 1. If you change the exercises each week this will be much harder to track.No you will not lose muscle by only doing legs once a week. In fact, it may help you with recovery and strength by allowing more time in between leg sessions.
Hey guys!
I understand your concerns and fear of gaining fat. Remember that this is only 4 weeks. It is also consisting of good quality foods to fuel your training and help aid in recovery. Please just give it a shot- if you are looking to change your body, you must be willing to change what you are currently doing. After 4 weeks, you will be doing a cutting phase where you will decrease the calories and start to tighten up uncovering hard earned muscle.
Hi Kelly,
I would give the meal plan a try. For your height and weight, 1500 cal is pretty low to try and build muscle.
Hey guys,
I recommend you give the meal plan a shot at least 2wks before adjusting anything. I have written the meals out for you to ensure you are hitting exactly what is needed.
Hi Steven,
That was a typo on the grocery list. Avocados are not included in the actual meal plan for phase 1.
Hi Jennifer,
Wow! You sure are doing a lot of cardio!
For now, I would recommend leaving the nutrition program as written. If you end up losing strength or energy, add 30g carbs on days you do more than one class.Hi Jennifer,
Unfortunately, there are some exercises that do not have many alternatives. The one you could do is the same movement using an exercise band hooked up onto a high position. I hope that helps!Hey guys,
Sorry it was a typo. Here is the actual workout:Duration: 30 minutes
• 1 minutes Stepmill at Level 8
• 1 minute Stepmill at Level 15
*Repeat 5x, then move to:
• 10 minutes Treadmill at 8.0mph repeating this cycle: 20 seconds run/10 seconds rest
*Straddle the treadmill, taking your feet off the belt entirely
• 10 minutes Treadmill incline walk at 3.5mph, incline 15% (30 seconds with hands, 30 seconds without hands)Hey guys!
As far as the protein shake goes, on the supplement page it is just a general guideline for supplements. Please follow the meal plan as written and do not add any addition protein shakes.Hi Mary,
The meal plan is written to fit the suggested macros. Even though it looks high, I recommend following it to a T before making any changes to it.Hi Danielle,
I would recommend not using fat burners right now especially if you have been using them for a while. It may be a good idea to give your adrenals a break.
I would eat meal 1 before weight training. Drink your shake after your weights and cardio sessions are over.
