Maureen
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Question on meal 5
It says have meal five post workout but adjust other meals accordingly so should we just be having four meals including the post workout that day and thenand then on off days make it your fifth meal?
On training days have the post workout meal after you train on non training days just keep it as the last meal. You always eat all meals the order just changes depending on your workout
What about sugar in granola? I’ve spent time reading a lot of labels at the store…and so many have sugar! Is there one without? What’s considered good?
Most are going to have some sugar. Just go for one that might say a low fat granola. You will be ok.
Hi, I usually run in the morning and lift weights in the evening. Can I do a shake with creatine after each, one in the morning and one at night?
I would just do one scoop per day. Whenever it’s most convenient for you
If you are super hungry all day and never feel satisfied then you might want to move up. Also if it is so far below what you were eating prior to the challenge then I would pick the calories that were closer if they are way lower than before the challenge.
I am doing the challenge for fat loss but don’t know if I am eating enough. I am using a tracker that I enter everything in. I should be having 1600 calories, 155 g of protein and carbs and 40 g fat. I weighed and measure also.
Today I consumed 1278 calories but burned 1150. Any suggestions?The macros have been done for you. You don’t need to track. If you are eating the food on the plan your macros should be pretty close. The issue with tracking on your own is sometimes we can choose foods to log that the macros aren’t accurate etc so it sometimes won’t match up with the food Nicole chose to log. If you think there is a mistake somewhere please let me know. Thanks.
When the workouts have noted EMOM is it just for that block? Or the whole workout? And is there any rest between the exercises, like pushups for the remaining minute after the exercise, is there any rest before moving to the first exercise? TIA
It will say EMOM right before the block. Not every block is an EMOM. There is rest if you complete the reps in the minute. If you don’t have time left you have to move on to the next exercise.
Hi Maureen,
Thanks so much for your help! 😊 I actually figured it out right after I posted the message—should’ve known better, lol. Appreciate you always being there just in case!Anytime 🙂
Hi, I saw Nicole’s video on meal prepping and I like the idea of cooking potatoes in a crock pot. Do I need to rub oil on each potato when putting them in the crock pot? Is there water on the bottom? Or just put them in dry and cook? Is it on low or high and for how long.
I’m not sure. 🤔 I would just google that I’m sure there are a few ways you can do it.
If the block doesn’t list, EMOM do you just do as many sets in the timeframe listed
Yes. You take a rest after each superset or however it’s listed. The time just keeps you on track so you don’t rest too long. You should get 3-4 sets just depends on the person.
A ladder pertains to the reps 10,8,6,4,2
You work your way down the ladder and then go back up the ladder of reps if you have time.Quick question -page 20 references “ 1-3 additional warmup sets as part of training block 2”. Does the jean Workout Phase 2?
Thank you!
I would do some warm up sets before you start the EMOM part of that workout.
So blocks 3-5 in the above question are all AMRAP, right? Rounds being supersets or trisets.
It is just rest where you need to for the allotted time.
Just curious if there is as good of a substitute for Udo’s oil? I usually use EVOO but looking up info on Udo’s, it has quite a few other oils in it. Is there a good sub, or do you think it’s worth the $$ to purchase it?
I would give it a shot. It might change some recipes for you etc. add something new.
Do you have to hit all of your macros? Sometimes I am not hungry for all the food. What do you do on off days? I am following low-fat under 5”4
If you aren’t used to that amount I would work my way up to it. Don’t force it. On off days the only thing that Changes is meal 5 stays meal 5 but on training days it should be eaten post workout
I would just do a non impact version regular squats and use a step and just tap the toe up back down other side. Take the “plyo” part out. A little lower impact but great for your knees
Do I eat the same 5 meals everyday, or is there a day by day menu I missed?
It’s the same meals but that’s where the exchange list comes into play. You can switch things out using that list if you want to change it up
Meal #5 is to be eaten after the workout. That implies I need to workout in the evenings? Is this correct?
No you move that meal to after your workout….whatever time that is. You then just proceed with the meals after that.
Can we go back n fourth and eat from vegan sometimes to non vegan as long as we stay on same plan?
Yep, In previous plans you had to stick to either vegan or non-vegan but Nicole made it so you can switch them up. The only thing is use the vegan exchange list for the vegan meal plan and vice versa.
Can you give me reasons why or how to choose between Muscle bldg nutrition vs Fat Loss? How do you know if you are a good candidate for Muscle building?
Honestly, I think most people are a good candidate for that. I think we always tend to be in a fat loss mindset or phase. I would go for it and see how it works out and then you can make some changes from there or just keep going.
Hi! My kiddo is getting married in Sept. I have some weight to lose but would like to be a bit more defined in arms etc. I was thinking about doing the whole challenge muscle building and then when it’s done I’ll still have 3 weeks to the wedding and I would then continue with the fat loss portion for those 3 weeks. Any advice? Would I start over in phase 1 for the fat loss? Thanks for any help!
Hi there,
I don’t see an issue doing that. You never know what you will come out feeling like after the muscle building. You might be super surprised that you got what you were after in the first place.
