[Maureen]

Jody Bacso wrote:

Hi Nicole, Maureen, and Naomi!

My height/weight do not really fit into any of the women’s plans! I am 5’8 and weight 142lbs… would it be best for me to follow meal plan 2 or meal plan 3?

Thanks for your help
Jody

Hi Jody,
Go for the meal plan that matches your height. Good Luck 🙂

[Maureen]

The hashtag is #NWCMUSCLEDUP
Just click on the “upload photos” section. THis is where you can either click to get into the sections:
forums
cardio
nutrition
training
You should be all set.

[Maureen]

stephanie lewis wrote:

Happy first of May!! Final photo question. I vaguely remember, but wanted to double check. Can the hashtag paper be taped to the wall beside us or do we literally have to hold it? And if needed, do we use the same email link to re-submit?

HI there,
“You must hold up a piece of paper with the Challenge hashtag written on it in your front-view photo. Don’t hold the paper in front of your body!”
Nice work!

[Maureen]

Melissa wrote:

I’ve noticed that before I roast my potatoes they are a lot heavier than after. Should I measure a serving based on the pre cook or post cook Weight?
Thanks!

Hi there,
Measure your potatoes cooked 🙂

[Maureen]

c_miller7 wrote:

For future reference after the program has ended…does brown rice pasta count as a suitable carb, or is it refined and should not be considered in future meal planning?

Hi there,
I don’t see that being an issue….the thing you have to look at it the macro breakdown of the rice pasta and how much you can have in order to have a pretty even exchange for whatever carb you are looking to swqp out. That’s when MFP comes in handy. Hope that helps.

[Maureen]

BRENDA DUQUETTE wrote:

Looking for input on using rowing machine for HIIT. For example what to target for each interval, e.g. # of strokes per minute, duration, # of minutes.

The gym I belong to does not have a spin bike or step mill. Treadmill is NOT a good option for me (in fact my sports massage therapist asked me NOT to do treadmill).

You input is appreciated very much

For you HIIT you could always use the time/500m. THis gives you your “at your current pace it would take you this long to row 500m” So when you get to the all out, just row and get that number to go down. Watching that number and having a target will help you to also hold that high pace for the 30-1min that you might do on the hard part of the HIIT. It’s all hard lol, but you know what I mean. 🙂

[Maureen]

Christina Cubbage wrote:

Yesterday I lifted my heaviest weight with squats and began to feel some pressure in my lower spine. For me, the heaviest I can lift with any decent form is 145lbs. Would a belt help protect the spine? I am 49 years old. I am also trying to be smart and careful. My legs say they want to lift heavy but my back is not too sure lol. Wondering how other “mature” individuals handle lifting heavy and/or joint issues. I currently have little to no pain on a daily basis and am in good health and really don’t want to mess that up.

Hi there,
Yes, a belt could help. Have you had anyone watch your form to make sure there aren’t any tweaks you can make? A belt is good to help lend some support, but if there is a small tweak in your form that needs to happen, the belt doesn’t mean much. Do you have anyone you can ask? Just to make sure.

[Maureen]

Robbin Sinclaire wrote:

Hello:

I’m starting late as my mother-in-law fell ill in March and recently passed. It’s been a sad time. I’m just wondering whether anyone else is starting the 35 day program late and how long we will have access to the program and the ability to review the Q&A from this forum?

Hi there,
Glad you are starting. I am sorry to hear of your mother-in-law passing. Our prayers go out to you and your family.
The program will remain open for 2 weeks after the program has ended. Good luck 🙂

[Maureen]

teresalord wrote:

Hi I’m doing the MU challenge and loving the strength gains. Will the Summer Shred start straight after the MU challenge as would like to look more defined with less bodyfat ready for the Summer Holidays as going away for the first time in four years and would love to have the confidence to wear a bikini.

I believe the next challenge will come pretty quickly after this one. So you can see more of those muscles!

[Maureen]

Sue DiGregorio wrote:

Hi! I have a question on the Leg Press on Day 6 of Weeks 1/3/5. It says 5 sets of 50,40,30,20,10 Reps. Are we supposed to do 50 reps, then 40 reps and so on? That seems like a lot of reps!
Thank you for not laughing, but I’m not sure what to do here.
Sue

You are exactly right…..and yes, your legs will Thank you 🙂

[Maureen]

christineshum22 wrote:

Hi there,just a quick question. Been busy and I’m glad I stick 100% to the challenge that given but I always have a question about calories.from supplements I consumed daily. Like fish oil..i know is more about macro. But should I count the calories and the macro from fat when I take fish oil everyday? And the calories from bcaa and pre-workout?

Hi there,
I wouldn’t count the calories/macros you take in with your supplements….protein, YES…but those other ones I wouldn’t see the need to. Hope that helps.

[Maureen]

ddpearce02 wrote:

First off, this challenge is amazing and pushing me to places I’ve never pushed before. Thanks for that Nicole!
However, it’s been years since I’ve tracked macros and I’ve always stuck with 40/40/20 splits +/- 5% on each. I haven’t plugged the macro grams into mfp to see what percentage this meal plan is but I’m guessing it’s quite a bit heavier on the carbs. Could this be why I’m feel fuller and softer? I know I’m gaining strength because I push harder in every lift every week. I’m willing to stay with the program as written for the next two weeks, but I am questioning what my macros/calories should go to once I’m done. I have a “bathing suit” vacation coming up the end of June and want to be 100% ready. I’m planning on doing the summer shred program that’s coming up but would like to do something in-between MU and SS challenges to help me lean out. Any advice is appreciated. Thanks for all everyone does! This has been amazing for me and I really appreciate it.

Hi there,
The carbs are higher on training days for sure. Nicole will have some direction for you so you can figure out where you need to go once the challenge is over. Keep working super hard and put those carbs to good use. 🙂

[Maureen]

blazio wrote:

Hey Everybody, I haven’t had a chance to sign in for a few days but I want to say we have 2 more weeks, 12 more workouts, 12 chances to crush our goals! We can do this and feel amazing!

Love to hear it! Stay strong my friend 🙂

[Maureen]

Kim Ertelt wrote:

The menu plan says 70grams on the weight training days but 40 on the non weight training days. Is it two different measurements or should it be 40 both days. 70 is a huge bowl of cereal!

Hi there,
The amounts should be right. Weight training days there is going to be more calories more carbs. 🙂 Eat up!

[Maureen]

Miriam wrote:

Question. Saturday and Sunday are going to be a non weight training days but I have a 16 hour seminars with 2 exams and a total of 4 hours or more driving (one hour each way) depending on the weather which it will be bad in Toronto. Should I have the weight training meals for these 2 days?

PS: I post this in the FB group too!

Thank you!

Hi there,
I would still stick to the meal plans as they are outlined. If you aren’t weight training, I would eat the meals designated for non weight training days. Sounds like some long days coming ahead 🙂

[Maureen]

judyv wrote:

Sorry if the question has been addressed elsewhere that I’ve notice sugar totals are not given in the meal breakdown on the plans. Can you tell me the total for plan 3?

Thanks,

Hi there,
I don’t have that info for you. If you input the meals as they are listed into MFP…and the macros are within 5g for each. You should find an accurate total of sugar.

[Maureen]

kathydraperfitness wrote:

And this picture also shows you why a spray tan would be appropriate LOL!

🙂 Still looking good….even though your tan looks like Michigan in December lol

[Maureen]

Valerie Sauve wrote:

Hi,

I recently pinched a nerve in my neck. I received 2 acupuncture treatments and thankfully, the pain and twitching are now gone, but I lost strength in my left arm…going to the doctor later this week to have that checked. I can’t do back or arm workouts but for some reason chest is fine… I LOVE the MU challenge and really don’t want to quit… is training legs 4 times a week (twice each workouts) and chest twice too much? I feel like I’m in the momentum and don’t want to lose it but not sure if 4 leg days too much!

Thank you and please disregard all the grammar mistakes, English isn’t my mother tongue 

I am so sorry you are hurt. I am happy you are getting that checked out. I would say that 4 times/week would be too much in regards to how you guys are training on this challenge. You won’t give your body enough time to recover between workouts. I would just do what you can and see what the doctor says and be patient with it. Injuries can hang around if we don’t take our time with the recovery. Stay strong

[Maureen]

BRENDA DUQUETTE wrote:

Hi – I have been doing the Scrambled Legs for HIIT, but the treadmill really seems to hurt my shins.

Unfortunately as I mentioned in one of the Live Q&A sessions, my gym does not have a spin bike and I was not able to find anywhere nearby that does without buying another full gym membership.

We do have elliptical machines. In looking at them today, there is not a speed option.

Suggestions how I could use the elliptical to do my HIIT?

Thank you so much.

Brenda

Hi there,
For the speed intervals you could add some incline and pick up your speed each time the plan tells you to bump it up. Not sure if yours gives you some indication of how many revolutions you are getting or steps/min etc..(not sure what gauge they have) You could use that as an intensity indicator as well. Play around with the resistance and incline and you can make your own using the template Nicole has given you. Hope that helps a bit. Check that heart rate as well. Aim for numbers she gave as well.
Foam roll those shins/calves as well. Before you get on the treadmill. Sit with your leg out in front of you and do the abc’s with your ankle, side to side and up and down. That will warm up that entire area. And also stretch that gastroc (calf stretch with straight leg out behind you) as well as the soleus (unde the gastroc) the leg back out behind you with a slight bend. You will feel this one more in the achilles. Hope that helps.

[Maureen]

Jolie Goldstein wrote:

Hello, I have a couple of questions, first, what brand of Tempeh do you recommend? second, when we measure out vegan meat substitute do we do it after or before cooking it?

Thank you!!!

Hi there,
I am not sure of brands of what she used but you can input the other ingredients into MFP and then take a look at what brands are out there and input one of those and see if the macros add up for that meal.

[Maureen]

Cadenheadlove wrote:

The site isn’t letting me upload a pic.

Amounts I’m coming up with
165 P what I should have is 130P
153 C what I should have is 140C
75 F what I should have is 65F

Hi there,
It’s hard for us to tell without seeing the actual foods you have selected. Sometimes it’s just one or two foods are off and it will throw everything off. Make sure the foods you are selecting are in fact the correct macros….a Green check can help you weed out what’s legit and what might be wrong.

[Maureen]

mhopey wrote:

Can you recommend a pre-workout supplement ? I’ve used Jym and Kaged products in the past but I notice you mention creatine monohydrate but Jym and Kaged have creatine hcl. Does this make a difference ?

Thanks
Mike

Hi Mike,
I would use these guidelines (pasted below) that Nicole laid out and then you can go into a local shoppe and ask them to help or do some looking online at other brands.
PRE WORKOUT
A quality pre workout will help increase muscular endurance, blood flow, energy and strength.

What To Look For One that contains following ingredients:
Caffeine (100-200 mg). Caffeine is a safe and effective substance that boosts energy and performance levels
Creatine Monohydrate (2-5g). Although creatine is typically best taken after a workout, I recommend taking about 2-5 grams beforehand to help with strength. Creatine is one of the most thoroughly researched supplements and is considered safe and effective.
Beta-Alanine (2-5g). Increases muscular endurance by delaying fatigue from lactic acid buildup and may help increase muscle size.

What To Avoid Any product that describes itself as a “proprietary blend.” This is typically a telltale sign that the company is not being fully transparent with all of their ingredients.

Take It This Way Take one scoop mixed in water before you weight train. If the supplement contains a stimulant (not all pre workouts do), avoid taking at night to prevent it from effecting your sleep.

[Maureen]

Kim Ertelt wrote:

In the supplement section it is mentioned that Omega’s or EFAs are one of the most important supplements. I typically take two teaspoons of cod liver oil a day which equals 10g of fat. Are the fats from Omegas considered in the macros or should they be deducted form the meal plan totals?

I don’t believe Nicole is figuring any of the supplements (besides the protein powder) in the macros. I don’t work them into my daily totals.

[Maureen]

capparellinancy wrote:

This meal with tuna and avocado comes also with 3 rice cakes, totaling to only 21 g of carbs… I thoughts each meal had 52g of carbs????? Now I’m confused.

Which meal plan are you following? Thanks.

[Maureen]

Wendy wrote:

I know you said not to switch foods. But I don’t like cashews..can I do almonds?

Thanks,
Wendy

Hi Wendy,
Can you just do another meal? The exchanges can be tricky. If you choose another meal entirely, it makes life a lot easier.

[Author]

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