Nicole
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Nope, the way it is written is correct. The shorter the rest, the harder it is
I would recommend the comment above 🙂
Yes this is fine 🙂
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 🙂Have you tried using lifting straps? This may help you hold onto the weight without your grip giving out.
I recommend versagripps.com You can also find them on amazon Versa GrippsMy links aren’t working either on my mobile using chrome
Are you unable to access any of the demo links? Or just a couple
If you have already had a few rest days, then do one of the workouts you missed and then tomorrow just hop back on the schedule as written 🙂
Meal Plan 2 High Day:
Meal 4
Option 1
(FP) 4 oz ground buffalo/bison
(1 ¼ SC) 125g whole wheat pasta
(1/2 F) 14g parmesan cheese
Macros: 39c/17f/34pOption 2
(FP) 4 oz salmon
(1 1/2 SC) 6 oz red potato
(1/2 SC) 75g green peas
(F) 10g butter
Macros: 38c/20f/32pGoal for all meals is:
39c/21f/29pEach of these meals is within 5g of the goal for the day, so they are both correct.
And to answer the butter question, 10g butter is one F, 16g NUT butter (peanut, almond, etc) is one F.
Yes that is correct. Not stuffed down in the cup. Just a large handful.
All of the meals on both plans have the same macro breakdown. So you could do this:
Meal 1: vegan plan Meal 1 option 2
Meal 2: nonvegan plan meal 2 option 1
Meal 3: vegan plan meal 4 option 1
Meal 4: Nonvegan plan meal 2 option 1
Meal 5: nonvegan meal plan post workout option 1The only thing to pay attention to is if you swap an item in a meal, make sure you use the nonvegan exchange list for the nonvegan plam and the vegan exhcnage list for the vegan plan.
Hey guys!
Sorry for the misprint. Meal plan 2, Meal 5/Post Workout should have 3 servings of the muffins. 2 servings on the low day.Maureen, it is listed that way on all of the non vegan meal plans both men and women’s. Meal 4 option 1 on the High Days
Thank you!
We are changing this. It is a mistake :/ Sorry about that lol
Well on the calendar high days never change between weeks
It isn’t supposed to. The high/low schedule stays the same the entire Challenge even if the workouts change.
I removed dairy (cheese) and included the items under ‘FATS’
I put cottage cheese and greek yogurt under LEAN PROTEINDo not go off of MFP. Just follow it as written. There will be many discrepancies depending on the items you chose, brands, cooked/raw, etc. Consistency is most important here.
You can choose any of the meals in any order. They are all the same calorie and macro breakdown.I encourage you to watch the NUTRITION 101 video. I explain how the entire nutrition plan works 🙂
I’ve been getting an error all day also. It says failed to download PDF. I can see a ghost image of it behind the error message and have tried multiple times. If I click on open in Acrobat it says it’s a damaged file. anyone else? This is my 5th challenge.
I would try in the morning. We had a lot of users on the website at once and it caused a lot of 504 errors. If you still have trouble accessing the content, email [email protected] so we can assist you there.
I’m thinking there may be a mistake on the eBook food exchange list. Everything listed under option condiments seems to be vegetable listings. Not sure if a copy and paste accident happened
We are on top of it 🙂 Thank you!
You can choose a vegan meal and a nonvegan meal to eat in the same day. BUT,
If you make any substitutions to a nonvegan meal, use the nonvegan food exchange list.
If you make any substitutions to a vegan meal, use the vegan food exchange list.There are thousands of ways you can change your meals using the food exchange list. Be sure to watch the Nutrition 101 video so you understand how.
I am really sorry, I am not sure how to do it on a Samsung. Is printing it something you can bring with you to the gym?
You could post this in the Nicole Wilkins Facebook Community to see if someone who has the same phone as you can give you pointers. Everyone is super helpful there too!If you have any links that are not working properly, email [email protected] so we can fix them 🙂
Yes that is fine 🙂
For Womens Meal Plan 2,
Meal 4
Option 1
(LP, V, ½ F) 1/2 serving Healthy Kung Pao Chicken (see recipe)
(3/4 SC) 75g white rice
(1/2 F) 14g peanutsThe meal is only 1/2 serving because one full serving has 37g protein and your meal plan per meal is 28g.
I hate to bother you guys again but if it is 2 LP, it seems like it would be two servings. But on that note the recipe says it makes four servings. Can we verify that the recipe does make 4 servings.
Thanks.The way I break down the number of LPs is by the total grams of protein in the meal. In this case the total grams in the entire meal is close to what two LPs would be.
The entire recipe makes 4 servings.