Nicole
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It is correct. It is a little high but still within the range.
So many of these exercises I am not going to be able to do. How do I adjust and not lose my motivation? Just watching the videos are depressing that I’ll never be able to do even a portion of them.
Remember that perfection is not the goal- effort is. Do the best you can and focus on what you CAN do rather than what you can’t. You will see the biggest changes following the meal plan and being physically active each day. I am already proud of you for making an effort to change 🙂 You can do this.
Yes ma’am!
You have a couple options:
1- train fasted, have the post workout meal and then 2-3hrs later have meal 1
2- have half of meal 1 pre workout, post workout meal, then 2 hrs later have the other half of meal 1
3- have meal 1 pre workout and post workout meal after.It should be 1 1/4 FP
12 oz chobani nonfat plain greek yogurt comes out to 22g protein, 9 carbs, 0 fat and 120 calories.
We don’t offer brands other than nPower Nutrition and since we don’t carry a Glutamine product, we give you guidelines. Find one that is unflavored powder. It should be pure glutamine.
Try to do everything you can to get your macros in. With the amount of training you will be doing, if you skip meals your deficit will be too steep. Give it a week and your body will adjust 🙂
In the green shaker thing lol
It is supposed to be cups as written on the doc. Different brands may have different scoop size, so this way it is universal for the recipe.
Email [email protected] so we can help you 🙂
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
It should be 1 1/2 F= 24g
We will adjust it. Thank you!
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.