[lab1017]

up and over counts as one rep , so yes counting 1-1 2-2 etc….. is correct

[lab1017]

meal plan 2…… and yes that makes sense. I really liked adding them to my greek yogurt !

[lab1017]

Changed size and printed fine. 🙂

[lab1017]

Follow, same issue for me. I am on chromebook laptop so i will try home desk top but not sure if this will solve issue.

[lab1017]

Follow

[lab1017]

thx!

[lab1017]

Mon /Wed/ Thurs /Saturday on calendar for HIIT 30 minutes – do we just choose 3 of those days for phase 1 ?

[lab1017]

Refrigerate or even freeze. Because ingredients are all natural they keep best if kept cool or cold. ENJOY!! 🙂

[lab1017]

Thank u. I will just exchange the vegetable choices to keep it simple. I think each skewer held between 3 or 4 cubes of chicken about 3 ounces. And the onion/pepper/zucchini was maybe 2 pieces of each. I’m probably making it too complicated. 🙂

[lab1017]

Hi- I think you misread my question. I am not looking to modify the macros. I am asking how I can prepare this meal to equal the correct amount of macros , for example- is the kabob itself considered 1LP, 1Fat, and 3/4 carb OR 1LP 1F and 1V ?

If I make the chicken with the yogurt dressing and measure out the chicken after it’s prepared then sub out the other foods on the kabob.

I do not adjust macros on the meals- but sometimes I like to use an exchange food. 🙂

[lab1017]

yes- i was looking at the at home, i see it now – thank you !!

[lab1017]

Just finished the workout , i do not lift super heavy on the squats ( 100 lb max x15 reps ) , I did the pulse squats with a 40 lb pre-loaded barbell so I could go from one exercise to the next without having to unload plates.
It was plenty hard for me .
The pulses are very metabolic, HR increased , nice quad burn. Didn’t need alot of extra weight if any at all. 🙂

[lab1017]

Following

[lab1017]

and 3 cookies for meal plan #2 , correct??

silly me- i only ate 1.5 cookies on Wednesday. they are so good, happy to be able to eat more.:)

[lab1017]

1 scoop = 20 grams
1.5 scoops is approx 30 grams

macros for this meal 288 cal 28 P 44 C
doesn’t it make more sense to have 1.5 scoops??

Npower Vanilla Cupcake Protein – Whey Protein, 1.5 scoop = 135 cal 3 C 30 P
dried mango 40 gm = 158 cal 28 C 2 p

[lab1017]

I also questioned the 12 ounces of yogurt , macros still seem to be over , but it’s not always exact with each meal according to Nicole. 🙂

[lab1017]

Jackie – refer to Nicole’s reply under meal plan 2/ meal 2 topic- she explains the yogurt question.

[lab1017]

yes-it makes sense. thank you !

[lab1017]

My math must be off, I was going by My Fitness Pal. MFP has the meal at over 400 calories. It seemed like 8 ounces yogurt hit the macros better. I thought 12 ounces was a lot as well as I was scooping it out.
12 ounces yogurt = 135 cal , 30 GM chia = 150 cal Blueberries 200 GM = 114 calories
Total is about 400 calories

MFP has it as 440 calories ( not sure why )

I sent an a forum message earlier today and then I saw this message. I don’t doubt Nicole by any means, I just want to make sure I’m correct with following the plan. 🙂

[lab1017]

thx- that’s actually what i did last week. 🙂

[lab1017]

Static hold lateral raise – no video . can u explain the 5/5, 4/4 etc…… thx !

[lab1017]

HIIT Push it real good TREADMILL PHASE 2&3 – adds up to 30 minutes , should be 30 minutes.

[lab1017]

You can keep the non-working foot clipped in , but be conscious of the “working” leg and really be conscious of not just the push ( quad ) , but the pull. When you pull up on the pedal, it’s like you are scraping mud off the bottom of the shoe, working more of the hamstring. The push is more quad focused. Hope that helps. 🙂

[lab1017]

The DB bent over row is superset with rear delt cable fly- so what is best to superset if the cable machine is occupied – OR if the weight on the cable is too much ?
Today- I just did some face pulls, and also tried to use a band – just to get the movement and focus on rear delt.

Advise?

[Author]

Posts