Nicole
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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.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 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.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.
Yep! Jennifer you are correct. The post workout meal is included in the total macros for the day and can be moved around depending on what time you train.
If you are doing weights in the morning, I would eat prior to training. If you are doing cardio only, I would eat meal one after. If you are doing both in the morning, eat meal one and then do your weight training workout and then cardio. Wait 30min-1hr and have your post workout shake.
