Maureen
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Can I eat both meal 4 option 1 and 2? I typically have option 1 as my second meal and I’d like to have option 2 as meal 4? I recall reading we could eat any of the option throughout the day, is this correct?
That is correct. Post workout meal is the only exception. (Since the fat content is super low if any)
You’re welcome. Hang in there
I posted on FB community pg.. but better off here….. My life is really getting into the way of my workouts & clean eating habits!!!
My father passed away Christmas day and we had to move mom into assisted living.
It’s a beautiful place but she’s hallucinating and fighting with me and my sister to get her OUT OF HERE!!!! (Forgot to mention Dementia too)
I squeeze in heavy lifting workouts maybe 2 – 3 times a week but…. my food is my biggest problem. (I’m doing the current challenge!) Its just the food.. ugh!! Food gives me comfort. I need appetite control & portion control. I get jealous of those folks that are taking the magic shot. I know that’s not for me though. I still wear a size 8 jeans… although they are definitely SNUG! I’d love to lose 15 pounds!!! Sister eats very low carb… tells me to limit carbs.
Maybe I should incorporate Fiber Supplements throughout the day.
Any advice for me?Why you are going through sounds super painful and difficult. 😞 I can’t even imagine how tough it must be. I’m glad to hear you are using the gym as a stress reliever. I really want you to be easy with yourself right now. The more you push during this time, the more your mind is probably going to push back. My advice would be to find an outlet for these tough feelings you have right now. Therapist, meditation, journaling or all of the above. It all needs a place to go and sometimes we need to just sit with where we are and move though whatever emotions are coming up. You will start to regulate as far as food goes, don’t be so hard on yourself. But allow yourself to process everything going on. Once you begin to do that, you won’t need the food in that way. Control what you can and do all of the things that help you feel good about you. We are here for you. 🩷
Thank you for your quick response, so would you suggest I continue with the work outs in phase 1 for 4 weeks then phase to again for 2 weeks
I would stick with phase 2 for a bit more if you feel good. Then give your body a break and pull the calories up again, build more muscle and recover etc.
So I know we are only in one week of phase 2, but I am already thinking about what’s next after the challenge. What is recommended as far as workouts etc.? I have been seeing results and don’t want to take the wrong next steps.
Thank youIf you are seeing great results keep going. Why stop what’s working for you? If you feel good, keep going for a bit longer. At a certain point you will want to slowly come out of a deficit but I think it’s ok to stay there a bit longer if you are feeling good
All of the info I I saw said consult a pharmacist. Some vitamins it’s safe to do so but some said it should only be done if the capsule is not time-release, extended-release, or enteric-coated. I would consult a trusted pharmacist so they can look at the bottle etc.
Thank you
I have worked out for years!
I guess aging has not been the kindest to me physically
This fatigue is very new; if it persists I will reach out to my Dr
I will cut back the sets and see if that helps thank you for the advice
You’re welcome. Maybe you just need to give yourself more time to build up your this level if it’s a bit above what you have been doing
If I need to reduce the amount of days I train; would it work for me to do 2 days together ?
I have really been struggling with fatigue
I was considering doing two workouts in a day and only have 3 workout days !!
Any advice on this?
Hi there
I wouldn’t do two workouts in one day, your fatigue will prob increase. If you aren’t used to training this high volume, why don’t you try decreasing the sets for some exercises. Try 2 sets instead of the prescribed and see how you feel.No cook more plain and add it to your serving size of the recipe. It’s just adding two extra ounces of protein to your meal. So make the recipe as is. Cook up some extra turkey and then when you eat that meal you just dish out two extra ounces and put it with your meatballs
I’m not sure. I sent your question to Nicole so she can address this with you. Thanks
Got it. Thank you. I’ll let the team know.
Video does does seem to be working
If you are referring to day one. Cable rear delt, it just took me to the exercise. What message are you getting?
Are the calories and macros correct on the meal plans for weeks 5-9. They seem incorrect and high. I am in 5’4 and under .
Are you questioning a certain meal? Or just in general? Thanks
Total carbs. I know all of that can be hard to figure out how to use it.
Can you tell me if Meal 2 Option 1 of phase 2 women’s meal plan 3 is supposed to be 1 fat or just like it reads (1/2 fat)? TIA
5ml of olive oil is the serving for 1/2 fat. I will double check with Nicole to make sure. Thanks
Thank you for the clarification. It’s an odd combination. What is everyone doing? Making a protein shake is the only thing coming to mind.
That would be the easiest.
Can you find any orzo? Compare macros….looks like 1/2 cup of cooked orzo is about 40g carbs and 8g protein. According to a logging app. You can compare regular to whole wheat and see how they differ
Can anyone help with motivation? Videos, articles, anecdotes, etc.? Anything is appreciated. Thank you.
Where exactly are you struggling? Watching listening to all of the things in the world won’t help if you don’t know where the struggle is for you. Try and get a clear “why” on why you want to strength train, eat healthy etc. It’s got to mean something to you…like really mean something. It’s never easy. So many ups and downs with training and nutrition. We constantly have to right the ship. even those that you think have it all figured out. Talk soon 🙂
I see that this syrup is now 10 Calories per serving instead of the 5 calories per serving that it used to be. Can we still use this sparingly to top our French Toast even though it now has additional calories? It looks like they dropped the sodium from 55 mg to 50 mg and increased the calories from 5 to 10 Please advise Thank you Lisa Normann Serving size 2 tbsp
I think that’s ok. It’s hard to not go overboard with Syrup…atleast for me. Just use it sparingly.
Phase 2. Plan 2. Meal 1
I have a question regarding the extra things we need to add for meal 1. The caramel apple protein crumble.
Do we make the recipe as it is listed and then make a protein shake with the additional foods listed on the Meal 1 (protein scoop, walnuts, and almond milk)? Or do we mix those extra ingredients into the full recipe?
What is the best way to incorporate the additional foods needed with the caramel apple protein crumble?
Thank you!!
The extra food is just in addition to the crumble recipe. I would just have those other items separately from the crumble.
I wanted to check to see if the Strawberry Margarita Aminos w/ electrolytes and the Cucumber Watermelon Burn will be restocked? I really enjoy these are options for me, I quit alcohol 13 months ago and these really help quinch my thirst.
Those won’t be coming back in stock unfortunately.
I’m just going to assume 5oz of top sirloin can be exchanged for 5 oz of salmon or ground turkey.
All of the other proteins in the FP exchange list happened to be listed at 4oz so 1 1/4 would be 5 oz. Of whatever you wanted to exchange for sirloin in the FP list. Requires some math to figure out what a 1/4 is. But you got it.
Cilantro is super low in calories and doesn’t have a huge impact on carbs protein or fat. 1 cup is like 4 calories. So sprinkle away 🙂
Another “math” problem I can’t solve or comprehend, if I exchange meal 4 on plan 3 option 2, 5oz of top sirloin for ground turkey or salmon do I keep the ounces the same as what the plan calls for, 5oz?
Not necessarily. You look at what the exchange on the meal item says 1 LP or 1 FP and then you go to that list in the exchange list. What’s listed is 1 serving. So you would use that measurement because the 1 LP meals 1 serving of lean protein for example.
Question- why would Turkey Bacon be omitted in future challenges?
Because it’s too hard to make it fit into the exchange list seamlessly
It’s a beautiful place but she’s hallucinating and fighting with me and my sister to get her OUT OF HERE!!!! (Forgot to mention Dementia too)