Nicole
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You can adjust the speed to allow for a longer session, or increase the speed for the 30 min HIIT sessions 🙂
Hi, I have a similar question because on meal plan 2 (women) that meal call for 3/4F but say 24g almond butter, where is the error?, on the label or the amount?
ThanksIt should read 1 1/2 F= 24g
We will adjust this. Sorry for the confusion!
Women’s Meal Plan 1, Meal 1, Option 1: The portion is 1/2 Fat but the amount is 16g of almond butter. 1/2 fat portion is equal to 8g almond butter. Which is the correct amount? Thanks.
It should be one F= 16g for this meal plan
All of the meals are within 2-5g +/- the goal macros (carbs, fats and proteins) for that meal.
So there will be some meals that are similar on two plans because that meal still falls within that range. If I increased any portion of the meal for the next meal plan up, it would have thrown it out of that range.
You will make up the remaining calories from other meals on that plan.
They are correct 🙂
It depends on the kind of nut butter and protein you use. If it is too flour-y use a tad of water and then roll.
Re: interchange vegan or regular meals 1-4??!!
In prepping meals and after watching thevideo, just wanted to confirm… I can interchange any of meals 1-4 from the plan of regular OR vegan plan every day and just ensure my #5/post meal remains untouched!?
I don’t each meat but not completely vegan although o like some of the meals from the 2 plan options. Wanted to respect the program and enjoy the process!! …Yes that is correct. You could do this:
Meal 1 option 1 nonvegan
meal 2 option 1 vegan
meal 1 option 1 vegan
meal 4 option 2 nonvegan
meal 5 option 1 nonveganAll meals on all plans have the same macro and calorie breakdown.
The only thing you need to pay attention to is exchanges. If you exchange an item from the nonvegan plan, use the nonvegan exchange list and vice versa.
I have to ask, is it chronic pain or only pain when doing the exercise (more like a burn) that subsides once the set is over? If it the latter, doing some of these movements with really good form even if less than the required number of reps, can help to improve the low back pain over time.
There are exercises listed as alternatives under each of the demos.
For straddle up and V-up you can crunches with your legs in a straddled position (try reaching through your legs)
criss cross kicks, try sitting up a little bit higher
Instead of the leg raise, just to the butt upDeadlift there isn’t much of an alternative. Have you tried doing it with lighter weight and focusing on your form?
Keep working your abs and low back. Strengthening your core is one way to reduce low back pain.
We will adjust this. It should be this video:
If you ever find a demo that is incorrect, just email [email protected] so we can adjust it or just take the name of the exercise and input it in the search bar at the top right hand corner of the website and the correct video will pop up.
Sorry about that, it should be 1 1/2 F = 24g
Here is an example of how to use the food exchange list:
If you have 3/4 LP and on the food exchange list one LP is 4oz, 3/4 of 4oz would be 3 oz.Hey there!
What you are pulling away from your body is skin. If you can see your abdominals your body fat is typically around the 12-14% mark for a female. The skin will always be there and is completely normal. You cannot lose that. Due to the babies you grew, your skin may be a bit looser than it was prior to but you look absolutely amazing and should be so proud of your hard work!This is difficult to determine and depends on the type of meat. USUALLY, the difference between raw and cooked is about one oz. So if you have it raw, have 5 oz instead of 4.
I agree 100% with what Naomi said. The calories and macros provided are the recommendations for fat loss with the workouts and cardio for the challenge factored in.
The only time I ever recommend someone use the macros to make swaps is if they are very well versed and experienced. It is not necessary to do this and most of the time I would rather people didn’t get so obsessed with those numbers.
If you are looking for more personal assistance, understanding macros, calculating them and learning to adjust them moving forward we are happy to help you with one of our one on one personal training programs (email [email protected]). We do not provide that additional assistance within the Challenges since I do all of the work for you.
I have to ask, have you started to follow the meal plan as written and taken advantage of the food exchange list yet? If not I would start there. Follow it exactly and give it time. You will know if the calories are a surplus for you if you gain weight, maintenance if you stay the same and a deficit if you lose after following it for about a month without deviating. That is a much better test than any calculations you could do.
This shouldn’t happen often, no. Occasionally it can happen if it has been too long since you last ate or if you are dehydrated and haven’t had enough water prior to training. Make sure you eat within an hour of your workout and within an hour post workout to help avoid this feeling.
I have a question. I know each meal is to be the same as others. Meal plan 2 meal 1 is LP, SC, F but meal 2 is LP, 1/2 SC, F. How are these the same calories and macros? Tia
Meal 1
Option 1
(F) 2 egg yolks
(LP) 6 egg whites
(SC) 1 plain English muffinMeal 2
Option 2
(LP) 225g nonfat cottage cheese
(1/2 SC) 1 Lundberg brown rice cake
(F) 2 oz avocado *THIS ITEM ALSO CONTAINS CARBS, but the carb count is not high enough for it to fit into a SC or FR category.I do the absolute best I can to get the meals as close to each other as possible but there will always be some residual carbs, fats, proteins that count toward the total for that meal.
Know that if one meal is slightly lower, another meal may be slightly higher so it will balance out. At the end of the day monitoring portions and keeping total calories in a deficit is key to losing bodyfat/weight. So keep it consistent and you will see progress 🙂I hope that helps!
You can do something as simple as increasing the resistance 2-3 levels and pedaling as fast as you can for 30 seconds to one minute. Then slowing down the speed to a medium pace without changing the level. Continue repeating 30sec-1min fast and 30sec-1min moderate until you reach 30 minutes.
All of the meals are within 5 grams of the goal macros for each meal. So they will not be exact (it is impossible) but they will be very close.
You can eat any meal, any option, in any order you wish.
Under the NUTRITION tab you will see a video titled ‘How To Use The Food Exchange List’. This will help you get a better understanding of how to use the meal plan and exchanges.Meal plan 1 high day, meal 4, option 1 is a FP. The fat in the ground bison makes up for the additional fat that meal 2 has.
I promise the macros are as close to equal as possibleChoose the slices of bacon with the total fat equaling around 10g. I am not exactly sure about the cuts you are describing, I am sorry :/
Scroll down to watch the video that is called:
How To Use The Food Exchange ListThis is too difficult to answer. If you have a lot of weight to lose, you may see more weight loss faster. If you have been eating like garbage prior to, you will also see water weight lost within the first week.
If you haven’t been eating enough, you may gain a couple lbs at first but it will level off, metabolism will increase and muscle will build. So it honestly is too hard to say. The real change happens over years of consistency. So follow through with this and don’t stop 🙂
