[Maureen]

barclay_mr wrote:

can you use the cinnamon raisin ezekiel bread for the french toast?

Hi there,
I would just use the regular ezekiel.

[Maureen]

eatingatmidnight wrote:

Hi,

I kinda have the same question as @brendaswart1. I have been following a diet at around 1700 cal, with a very low carb intake (~85g/day)and my bf is between 19-20%, working our 4-5 times/week. Jumping up my Carbs intake may result in a bit of fat gain, but I am guessing that it should adjust after 1-2 weeks or should I go with a Lower menu, even though I fall in the 2nd group of menu (i’m 5’5)?

Thanks for your input on this

Hi there,
Go by your height when choosing the meal plan. Keep in mind, its 35 days. The goal is to gain some muscle here, lift heavy and train hard. You will need these calories in order to keep that energy up and your body working like a machine. Trust the process.

[Maureen]

Kathleen LaFrance wrote:

I had been doing intermittent fasting for the last 6 months (I say had because today I broke that fast so to speak). It worked well for me, was never that hungry in the morning anyway. I had asked the question early on because I wasn’t sure if I could still follow that protocol and cram all my meals into my eating window for the 35 day challenge. I am ok with eating every 3 hours, but would still be interested on your thoughts. Thank You!!!!

I wouldn’t recommend it at this time. It’s alot of food to eat in a short period of time.

[Maureen]

Kandy Shell wrote:

I just wanted to make sure for the rice cakes that it’s the regular size and not the mini ones (LOL). My meal plan (Meal plan 3) calls for 4 rice cakes. I’m struggling to eat two of them.

Looks like they are full size. When you input the items in MFP…double check what you get with the meal plan. Just to make sure you are making the right selections etc. Helps to have a back up.

[Maureen]

BRENDA DUQUETTE wrote:

Hi – I am doing meal plan #3. For the egg white, I use the kind that come in a carton. The carton tells how much of the whites equal a whole egg, but not how much equals a single egg white.

I gave it my best guess this morning, but want to be as point as possible with my nutrition.

I use the Kirkland/Costco whites.

If you look on the carton…alot of times they will tell you what equals 1 egg white. Sometimes it’s something like 3 tbsp. Make sure you look on there and it should give you the measurement for 1 egg white. Take a look.

[Maureen]

Teresa Doud wrote:

Great to see this question as I was wondering the same thing! There are some foods I don’t like and was hoping for a food swap too. Or was thinking of swapping carb and protein options. All good info to know. I’ll be better prepared for my next batch of meal prep. I can just concentrate on the parings I like best and make most of my meals the same. Much easier.

Hi there,
Nicole created this plan with MANY different meal options. If you don’t like something in the option, look for a whole meal option that you do like. They have the same macros so you can swap the entire meal for another. When you take one item out and swap, we can’t guarantee that your macros are going to line up.

[Maureen]

Elisa wrote:

I have the same question. According to MyFitnessPal, I don’t have enough calories and macros left to finish eating today and I still have one more meal. So, for today, I have cut out some things (for example 2 rice cakes instead of 4).

You probably have something that is off. If MFP is telling you can’t eat anymore but the plan says you can. My guess is one of your choices has macros that aren’t matching with what we have. Take another look.

[Maureen]

neudertusa wrote:

Hello! This is my first challenge and I have a question about tracking what I eat versus just sticking with the meal plan. When I enter my food into my Fitness Pal, the macros don’t match up with the eating plan. In particular on the ground bison (all I can get is 85% lean and I am going to assume that’s not the correct one) and on the oatmeal they are way off. Do I adjust based on what MFP tells me or do I stick with the meal plan? I used the barcode on the bison as well as the oats to get the nutrition info, so it should be accurate. I just need to know which way to go, I can adjust accordingly.
Thank you!
Daniela

Hi there,
you should eat according to the meal plan that is laid out. There is 90% ground bison out there as well. I am not sure whether your macros are skewed up or down….because I don’t know what you are entering. Be sure that what you are choosing it a “checked” food. THere is a green check next to foods to ensure that the macros are correct. There are other foods in there that are not accurate at all. Take a look and see where you are off and you can ask again in the forum and maybe we can help you sort it out. Different brands also can contain different macros even if the foods seem the same.

[Maureen]

cinnymonster wrote:

Hi, what am i looking for here? Organic butter?

Kerrygold is one brand you can go for. It’s called Grass Fed Butter. Most stores carry it.

[Maureen]

cinnymonster wrote:

The sets look different? 4×8,10,4,2 is the 4 and 2 the steps after the rest period? Thank you.

The rest pause 4 sets 8-10 reps…the rest pause comes into play on the 4 reps then 2 reps. Make sure you read the description in the material for training. She gives you a video that describes that technique.
THis was description from the previous challenge just to help clarify.

“EXERCISE: Leg Press
Set 1 Perform 10 reps.
Set 2 Increase the weight if possible. Perform 10 reps.
Set 3 Increase the weight if possible. Perform 10 reps. When you reach failure, rack the weight and take all tension off of the muscle. Feel free to bend your knees here and remove your feet from the foot pad for 10-15 seconds. Unrack the weight and perform 2-4 additional reps. When you reach failure, rack the weight and take all tension off your legs. Rest for another 10-15 seconds, then perform 1-2 more reps.”

[Maureen]

gmosurak wrote:

Can we use smith machine for cheat, squats etc or should it be free bench?

If you can’t for some reason do “free” squats…you can use the smith. Nicole will usually specify if she wants you to use a Smith machine. Do what you can with what you have available.

[Maureen]

thaller17363 wrote:

Hi, I work 3-4 12-shifts a week, and am not sure I will be able to workout in the morning before work. Can I combine strength training days so I can get all the work-outs in? If I do try to work out before work, do you recommend eating right before working out? (I don’t think fasting weight-training will work. }

I think the training is going to be difficult to combine…considering you are training muscle groups twice. I would definitely eat before strength training as well. You can try combining days if your hands are tied…..Welcome to the challenge.

[Maureen]

jennifer jones wrote:

Hi there. I’m struggling with switching out foods. I tried using my fitness pal but i find finding an alternative isn’t straight forward. I have a lot of issue’s digesting grains so trying to swap out ones that I know I can handle. For example brown rice, white rice… if the meal plan calls for 3/4 cup of brown rice…. would it make sense to have just 3/4 of whole wheat pasta or can actually swap it for a vegetable?? Also, instead of 3/4 cup of white rice…. what would be a good alternative? Sorry for the all the questions…..

thanks
Jenn

HI Jenn,
It’s tough to swap things out because the meal plans are so specific. Are there other meals that you could use that would work for your digestive system? That way you don’t have to look to swap…you can use another meal.

[Maureen]

christine reyes wrote:

So if I understand correctly, we can swap meals since the carry same macronutrients and in reality we have 12 options right? Essentially we could eat the same meal option for the entire day, correct? Or at a minimum repeat meals? TIA

Yes, All meals can be swapped except for the post workout meal. Makes switching things up easier for the participants.

[Maureen]

cherifishel wrote:

How many banana’s does the recipe call for? It’s not stated. TIA

Sorry about that….it calls for 2 ripe bananas.

[Maureen]

Amber Hainline wrote:

I get up around 4 15 am and workout from 5-6 am.I can eat at 7 am once I arrive at work. Is it acceptable to eat meal one first thing in the morning and then my post workout at 7 am?

HI there,
I think it’s fine to eat at 4:15am and then train and have your post workout 7-7:15am. Consuming your meals 3-4 hours apart is fine. I think you will be ok.

[Maureen]

Sarah wrote:

Is there an easy way to print materials? I like hard copy at gym. Thanks

Hi there,
Click on the graphic of the workout and it will enlarge. You can than print it from there. Works pretty well that way.

[Maureen]

Aiste wrote:

Hello,

I am a bit lost so would like to figure out what to do in between this and next chalenge. This week I am staying on 2 phase nutrition and adding 10 g carbs. I am doing the right thing?

Thank You in advance.

Hi there,
You can most definitely do that. The muscle up plan will be higher calories than you are used to so you wouldn’t have an issue going back to phase 1 where the calories are a bit higher. Go for it!

[Maureen]

w_guardiola wrote:

Hi, I’ve noticed some folks are flexing in their after photos. Is that okay? Will that help or hurt the final judging? I haven’t submitted my photos yet (I didn’t flex). But, wondering if I should retake them while flexing? Thanks.

HI there! You can, but it’s not mandatory.

[Maureen]

Donna Oliver wrote:

I am thinking about taking part in the muscle up challenge, but wondered if any of the meal choices require a Air fryer? i watched one of the Sunday Q&A on face book and i think i recalled Nicole mentioning they may be a meal using the air fryer, i don,t have one so just checking first

Thanks Donna

Hi Donna,
I have not seen the complete meal plan, so I cannot answer this one. You can try emailing [email protected] That might get you the answer you need.

[Maureen]

Timikie Johnson wrote:

I see Nicole’s next challenge has been posted “ Gaining lean muscles” is it okay to do this next challenge after this one? Because this challenge we gained and then shredded. Now it looks like we are going back to gaining??

I love her challenges and would love to do the next one, but I want to make sure it’s okay…
thanks

I think so. If your goal is to really work on putting on more muscle. This is your challenge. You will be fueling your body enough in order to give it what it needs while you work hard.

[Maureen]

wendy tolles wrote:

Ok since we are almost done, I’m possibly doing phase 2 for a bit longer, but back to my previous question of when we are done is it recommended to continue to build and lean as much leaning that is healthy of course to follow this plan again and or somethng like it which includes all the food and all the cardio or most of the cardio? I know odd way to put this question however what I’m trying to get at is Unfortunately I can’t afford another challenge right at the moment so I’m trying to figure out where to go to stay on track with building more muscle… i don’t want to maintain I want to see more grow so eventually someone will say to me u look like a man lol then i’ll feel like I accomplished something…

HI there,
Well you can’t build and lean at the same time. You won’t be fueling yourself enough in order to build. By all means….slowly move back to the macros you had before the “cut” began. You can then stay in that phase for as long as you would like and cut again if you wish. Just really take note on how you feel and lift heavy and make sure you are eating enough. I know that’s a pretty broad answer. I don’t know you, haven’t worked with you. So I really can’t be real specific with you. I am sure you get where I am coming from.
HOpe that helps.

[Maureen]

Looking forward to it as well!!!

[Maureen]

Jennifer Morgan wrote:

Hey! I registered for the Muscle Up Challenge (YEA!!) today. I’m trying to plan out my nutrition for the 2 weeks in between the 2 challenges. I read up on reverse dieting here on Nicole’s site…recommending to increase carbs by 10g each week & add in a cheat or refeed meal on Saturdays of each week + 1 or 2 meals off plan on Sundays, & reducing cardio by half. But I’m thinking that the daily caloric intake for the Muscle Up Challenge is going to be a lot higher than the reverse dieting allowance for the 2 weeks between the 2 challenges.
I’m currently on MP1: 1365 total calories, 100g carbs
Week 1 after 60DTC: 1405 total calories, 110g carbs
Week 2 after 60DTC: 1445 total calroies, 120g carbs

Am I overthinking this? I just don’t want to gain everything I’ve lost back so quickly or screw up my metabolism. Thanks so much for any advice! :o) Jen

Hi there,
I like that you are thinking ahead. I am sure the macros will be higher for the muscle up…in order to build more. I would A. Follow the advice of what you have read so far. B. Wait for an explanation that NIcole might put out there for those transitioning into the Muscle up challenge. Just be patient. She is pretty good at guiding you the right way. Nice work!

[Maureen]

tvoigt05 wrote:

This is our last week, Wednesday is right around the corner which means Thursday should be our last workout (is that correct?). The experience of participating in this challenge will be one of growth (mental and physical) and the connections made are ones I hope will last. I too, plan on participating in the Muscle Up Challenge and I am just as excited to start this one as I was when I began this transformation challenge. I wanted to quickly take a moment and tell Nicole and the entire team who organized this event “THANK YOU”. Your efforts in keeping us all in line and in sync made this a truly successful event and I believe we all have benefited from it. Your positive responses/advice were always welcoming which kept even the most frustrated motivated and it was truly appreciated.
Thank You all again and have a great day

Hi there!
I am so happy that you have had such a great experience. The “after” photos are during this time frame:
Upon completion of The Challenge, the period for submitting “After” information will on March 10, 2018 at 12 pm Eastern Standard Time (EST) and end on March 12, 2018 at 11 pm EST.

Homestretch! You are doing awesome….now finish strong!

[Author]

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