Maureen
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Is it ok to use McCormick seasonings for chicken breast meals Or should we stick with Mrs. Dash? I don’t find nutritional info on any of my seasoning bottles.
Hi there,
Most of those seasonings won’t add extra calories, just sodium. If you don’t have a problem with sodium than it’s probably fine. If you want to just stick to salt to and use Mrs Dash….that would work too. Depends on the person. I need salt so that would be ok with my body.I know it’s cooked but I don’t know how to plug this in my nutrition app (if my scale only does ounce grams or ml … )I don’t know how to convert the 175 g cooked to cups that would equal… if that makes sense
On MFP you can usually change the measurement you want to change it to by clicking on the part where it says “cup” sometimes it will give you other options. If it’s not giving you that options…somtimes I will put on the top white rice in grams….and it will come up. Just double check your work to make sure that it’s correct. Hope that helps.
I am looking for the number of ounces to equal a serving? This is specific to the oat parfait and the banana bread. I apologize in advance if I have missed it!
Hi there,
That isn’t specified on the plan. I would weigh the parfait and dish it out that way. (2 servings i believe) I would then do your best to cut the banana bread in equal slices. Don’t stress out that one too much.Day 2: I am not used to eating so much food in one day…what is the best advice to get all meals in?
I would just make sure you are spacing the meals out like NIcole has outlined for you. Trust me when I tell you…..it won’t seem like a lot once you get in the groove. Your stomach will be asking you to eat LOL 🙂
Is it crucial to do the Phase 1 cardio first thing in the morning? I typically do my lifting in the morning and would prefer to complete the cardio in the evening if there is no big difference in the timing. Thanks for your help.
Nope, it’s not crucial. Do what works best for you and your schedule. Good Luck!
I have the Interval Timer app and by watching very closely was able to get it to work with the total body workout from last challenge…but I spent way too much time this morning trying to set it for the 30 minute bodyweight blast cardio and ended up just using my kitchen timer! Can someone please walk me through setting it up for 30 seconds work, 30 seconds rest? I would be eternally grateful.
If you have a tabata timer. YOu set the work to 30 sec/and the rest to 30 sec. On the work you are doing the exercise, then the rest, nothing. Next 30 you are on to the next exercise for 30 seconds. Go through all 10 once and then repeat 3 times. Does that help? It will total 30 min.
Exercise: Standing Barbell Shoulder Press
Set 1 Perform 8-10 reps.
Set 2 Increase the weight. Perform 8-10 reps.
Set 3 Increase the weight again. Perform 8-10 reps. When you reach failure, place the barbell on the ground (or rack it) and take all tension off of the muscle. Feel free to shake our your shoulders/arms and rest completely for 10-15 seconds. Pick the weight up and perform 2-4 additional reps. When you reach failure, place the barbell on the ground again and take all tension off your shoulders. Rest for another 10-15 seconds, then perform 1-2 more reps.Thanks Justin. This was taken right from the instructions of the plan. Make sure you read everything….there is a TON of info.
I chose option one for all meals. when I put them into Myfitness pal my calories are only 1575 but my macros are 150 grams protein, 140 grams Carbs, and 51 grams fat. including post workout meal.
is this ok.Hi there,
The macros should be 5g more or less of the totals that are at the bottom of the page. Your carbs seem to be quite low. There are different brands etc that could throw those numbers off. So make sure the foods you have entered are correct.Hi training team and Nicole,
I am also fairly short (5ft) but am overweight (115lbs) – should my caloric intake be closer to phase 2? I am 53 years and find it fairly difficult to shed weight at this age. I am extremely active and really hope to drop at least 10 pounds. Another question, is there a certain time the last meal should not be consumed after? I should have meals 1 and 2 in before I hit the gym – then I would do the protein shake. Is it ok to consume meal 4 after 8pm? Last question, are the macros for meals 1, 2, 3 & 4 fairly the same? Is there anyway you could list the macros for each option? This way, say I felt like eggs and oatmeal at night – could I swap it? Sorry for all the questions and possibly extra work. I do appreciate it!
Hi there,
Pick the meal plan for your height. Just see what happens here. The calories decrease as you the challenge moves into the other phases. Just get your meals in….everyone is working on different time schedules. The important thing is that you are getting in all of the macros. Yes, the meals are meant to be moved around if you want….that’s why they are all pretty close to each other in regards to macros. The post workout meal is the only one that is different.In meal 1 option 2, it is listed as 1200grams of Strawberries. Is that correct, that just seems like a lot.
HI there,
WHich meal plan. For Meal plan 1, Meal 1 option 2 is reads 150g
Could you please clarify so I can help you.if the parfait makes 2 svgs I’m eating 1 1/2 of the 2 svgs made? Leaving a 1/4 svg?
If the banana bread makes 8 svg and I eat 3 of the 8 slices?
Yes,
I am not sure what meal plan you are on. But whatever servings your plan calls for….you need to split the recipe up as described (8 servings for bread) and you eat that many servings.Would it be possible to have a list of food options for the same macro count
ie. in meal 1 for 2 cups of spinach could it be substituted for xx of broccoli or xx cucumber
or is there an easy way to find the macro for various veggies. I tried inputting my breakfast into my fitness pal and wanted to cry…you can’t enter things by grams…so I plan on following the meal plan without too much deviation but I do like my cucumbers….
Hi there,
This plan is designed for you to choose and entire meal and eat everything in it. When people start subbing foods in and out, that’s when it gets tough to keep them macros where they should be. If you don’t like something in one meal, choose another. There are tons to choose from. Good luck with the challenge.Is the 3oz before cut and remove pit or after?
Hey there,
Remove the middle and skin and you are left with the meat of the avocado. Or just put a plate on your scale, tare it.(zero it out) then scoop out the amount of avocado on the plate and see what the scale says and keep adding to it if you need to. 🙂Hello,
I am not used to eating so many carbs. I usually keep mine pretty low. Just for my education, what do eating that many carbs do for you? Will I look like Nicole if I eat that many carbs?
Thanks!
PortiaHI Portia,
Carbs actually are your body’s first choice energy source. Feeds your brain too 🙂 It will give you the energy to tackle these workouts. Keep your muscles looking fuller as well. Most importantly….the energy aspect. As you work through this challenge, the carbs are going to decrease as you begin to trim down to be “photoshoot ready”. 🙂 eat up!So looking at the workout plan I am preparing to get VERY sore since currently I am only used to doing upper and lower body once or twice a week – now there is a WHOLE day for just shoulders (and calves) and other workouts with multiple exercises for one body part!! I don’t mind being sore during the day but I am a light sleeper and when I have worked out hard/heavy in the past my muscles, being sore/achy (not cramping or anything just regular achy pain), keep me from getting proper (enough) sleep to fully recover. I’m hoping the nutrition will help and I’ve bought a foam roller to help roll out my muscles.
What else can I do to reduce the aches so I can get enough sleep?Maria has the right idea for recovery. Glutamine added to your shakes, plenty of rest, epsom salt baths. Foam rolling and stretching of course will all help.
Hi Casey,
You definitely will need your rest days. Anyway you can just try this new plan and see how it works for your body and then pick that back up when you are done?Phase 1 has three 30 min sessions. Can we break the sessions up? Example: three 20 min sessions and then one 30 minute. Not ideal but if there is a time constraint…
Hi there,
I would leave the duration the same for each cardio session. That way you can keep your heart rate up for the specified time for that phase of the plan. 30 min.On the Lat Raise, it says 7 sets of 10 reps. Are we increasing the weight with each set or keeping it the same?
Also, on the drop set…do we start off higher weight and decrease weight for the 10 reps with no rest in between sets?
Thank you!
Hi there, you can increase the weight in the 7 sets but can’t lower it.
do 3 drops in weight so start higher. 1st 10 reps, 10 reps (lower weight), 10 reps(lower weight). That’s one set. So you start high and do 10, drop it do 10, drop it do 10. I hope that helps 🙂Hi
The VF post workout states cashew milk. Can you use almond or why cashew. Thank YouThat’s just the option Nicole had put. I suppose you could use the almond if the macros match up.
what can I subsitute for the spinach and califlower on the plan
HI there,
Is another meal plan an option for you? Nicole would like participants to just pick another meal plan if they aren’t liking the meal plan ingredients.Where can I find rolled oats for the parfait?
is there a certain kind?
I looked in my local Giant food store and not finding it.Rolled oats is oatmeal…you can find old fashioned or quick oats. I would go with whatever you like.
Also, what size can for the stewed tomatoes? My store had various sizes.
I would use the standard can which is usually 13-16oz in weight. depending on what’s in there. Good luck
Is hot sauce ok for a condiment?
Hi there,
its not a huge deal but Franks red hot adds 1g carb to each tbsp of sauce. that could add up over time if you are using it constantly. Sodium is pretty high too…so if you are sensitive to that you might retain some water there as well. (won’t hurt you but might feel uncomfortable). Like I said, it’s not a huge impact but it could add up.I have the same question, because on another meal in my plan it calls for 4 oz of 99% extra lean ground turkey, I’m “sure” this is cooked, but don’t know what to do for the ground turkey in the peppers. In the recipe it states to “add turkey & cook thoroughly.”
The turkey on the recipe itself is raw…so the package will give you the weight. Any meal plan listed on the plan, for example: 4oz turkey, rice and vegetable…would be 4oz cooked turkey. When you read most recipes the meat they ask you to add is usually raw anyways. hope that helps.
During the week I feel like I live out of my car with the driving I do for work. I will be packing my meal for sometimes two days at a time but there are days we have lunch or dinner events at restaurants. How should I go about those situations? I don’t want to seem rude and not eat with everyone. Can I just order plain chicken and vegetables?
HI there,
I know it can be tough when you are trying to do something that most wouldn’t understand nor even care. The problem is when you order food from a restaurant, you have no idea how they are cooking it. So they can add oils and butters etc. I would try and stick to your plan as much as you can. If you can get away with eating your stuff before the meeting, then do that. Do the best you can. We are all going to have challenges like that.
