Nicole
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If you want exact percentages: 34% carbs, 42% protein, 24% fat. But when inputting it in myfitnesspal, make sure you input by grams and not percentages for more accurate numbers.
Any of the above is totally fine. You can use any plant based protein powder. I would check your local Health food store (Whole foods for example) or go to Vitamin Shoppe. There are other options- just be aware of the carbs, fats and proteins in most plant based powders. The carbs may be higher than what is recommended in the program.
Hey guys! Everyone in the challenge is eligible to win weekly prizes by posting with the hashtag regardless if you uploaded before pics or not.
Post as much as possible so we see them! Winners will be announced each week on Saturday!Hi Monica,
Yes I would still have meal 2 even if you haven’t worked out yet. You can technically have a protein shake at any time of the day- not just post workout.You can mix up the type of cardio you choose. Some people hate running, so choose the stairs. Whatever you decide make sure you pay attention to your heart rate and are working hard enough 🙂
As long as it is within 5g above or below the recommended amounts you are ok. This is fine. 🙂
I would eat all 5 of the meals in order and then follow your training with your post workout shake.
If you train after meal 4, then post workout have the shake and 2-3hrs after that have meal 5.
Yes that is fine 🙂
Either way is fine but I typically use the food scale since it is much more accurate.
Email [email protected] and Amanda will be able to forward it on. Hopefully it hasn’t gone out already!
Hi Krystal,
I am not sure what you are asking. Are you working out after meal 1? I recommend having only two protein shake per day and replacing eggs in meal 1 with another lean source of protein.Yep! Everything you eat or drink is included in the daily macros.
Jody,
Yes you can make substitutions as long as the macros are the same.I recommend choosing the meal plan that corresponds with your height.
Input the grams and focus on that. Yes when you do not weight train, your calories will be less.
The diet does not change every day unless you choose to use the list of foods and make even exchanges.
There is no need to change the diet that often. The calories are putting you at a deficit so if you follow the meal plan daily and stay consistent you will see changes.hi Diana
Choose the meal plan according to your height 🙂Hi Beverly,
I am not sure I understand your question. I would try to do your best to get all workouts in- cardio and strength. Do not cram more than what is recommended in one day. For example I would not do 3 or 4 workouts in one day to make up a day missed.You absolutely can follow the pyramid method for all exercises.
Hi Joey,
I would eat meal 1 before you weight train. If you are just doing cardio, have a scoop of BCAAs and then eat meal 1 after. If you are doing both at the same time: eat meal 1, weight train, cardio and then have your post workout shake. Always do weights first before cardio so you have energy to lift 🙂Hi Kathy,
I would eat meal 1 before you workout. Weight train first and then do cardio. After cardio have your post workout shake 🙂Eggs can be a protein replacement. No problem!
Banana can be replaced with any fruit. It is great for post workout because it is higher glycemic and a good source of potassium which can help with muscle soreness 🙂 I recommend if you are trying to lose weight, to keep fruit to a minimum- 1-2 servings daily.
Hi Sunny,
If you add additional vegetables they absolutely count in your total macros. To me all calories should be counted.The meals throughout the day should be eaten every 2-3 hrs. So your last meal time may vary depending on what time you wake up.