Nicole
Forum Replies Created
-
Posts
-
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.
You can do the same movement using an exercise ball too!
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 :/
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!