[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.

[Maureen]

wendy tolles wrote:

Has anyone tried making the banana bread without the bananas being really ripe…i really want to tryit with all u posting and when i want my bananas to get ripe it takes for ever…

You can put the bananas in a paper bag. That will help them ripen a bit faster. They won’t mash up as good if they aren’t super ripe. You might have to use a little more muscle in order to get them mashed 🙂

[Maureen]

wendy tolles wrote:

ALSO I HAVE ALMOND FLOUR PROBABLY CAN GET BY WITH THAT INSTEAD OF THE OAT FLOUR OR THE OTHER

Hi Wendy you will have to check the macros on the almond flour and compare it to the oat flour. Not all flours are created equal.

[Maureen]

dea costopoulos wrote:

For the most part. Last week I tried the veggie burgers to switch things up a bit. Think I got the wrong Boca option. Each patty was 4.5g of fat, 120cal. So, I was over those 2-3 days…oops. I’ve since found the ones with .5g fat and 70cal. So, hopefully this week my macros will come out closer.

Thank you for getting back to me. Look forward to seeing you in Simpsonville on Friday. Safe travels to you and Nicole.

Thank you! Can’t wait to see you as well 🙂

[Maureen]

wiebzy19 wrote:

Is there a reason why the meal plan calls for almond milk and not regular milk?
Thanks,
Lacey

ALmond milk is pretty low calorie and lactose free. It’s a preference thing.

[Maureen]

wendy tolles wrote:

ok so it took me a week to ask this i buy my blueberries frozen should i thaw them out then measure then?

HI there, You can do a quick rinse and then weigh them. The ice on there will add to it a bit but it’s not going to make or break it.

[Maureen]

kemaouga599 wrote:

Its ok to drink diet coke ? I been ddinking 2 gallons of water but was told by a friend that is in fitness that was ok to drink diet coke !

I don’t see a problem with it. The artificial sweeteners may cause you some bloating as well as the carbonation. A little doesn’t hurt. You can test that out for yourself.

[Maureen]

dea costopoulos wrote:

Are the refried beans supposed to be fat free? I saw someone asked this in the training forum and it made me question it, too. It is one of my favorite meals, so want to make sure I’m getting it right. I’m currently using beans with 2.5g of fat per serving, so I’m thinking it’s probably ok. Thanks!

Are your macros coming out at the end of the day? You should be ok.

[Maureen]

Christina Cubbage wrote:

This is sort of a dumb question but I am always in a quandary about. I often use a measurement tape to measure thighs or abs or hips to see progress. When measuring thigh, do you take the measurement standing with knee straight or with the knee bent? It makes quite a difference. Just wondering for future challenges. Even if I take the measurement with a straight knee, it even makes a difference if I put my weight full on the standing leg.

Here’s the video where NIcole shows you. Make sure you have gone through all of the material.

How To Take Your Measurements

[Maureen]

Olivia wrote:

Okay that’s what I thought lol killer!! Thank you!!

You’re welcome. Good luck!

[Maureen]

Beverly Simmons wrote:

Just curious if we could include the new breakfast pizza in our challenge menu if we make the ratios match. If not no problem. It just looked really good!

HI there,
🙁 I would just try to stick to the meals that are being offered on this challenge. Maybe Nicole will make one in the future 🙂

[Maureen]

Olivia wrote:

For the tuna on the meal plan can we have tuna steak?

The Tuna steak may have more fat than the tuna in a can. If it’s Blue Fin Tuna…according to my calorie counter, it does.

[Maureen]

freitas.family wrote:

I was drinking apple cider vinegar with hot water and lemon every morning. Is it ok to still drink this?

I think that’s fine.

[Maureen]

Olivia wrote:

I looked ahead to the back workout for week 2 can you explain how the drop set works? I didn’t see it anywhere. Thanks!

Hi there,
The way I see that as written is that you do 1st set for 8 reps, drop to the lower weight another 8 reps, drop the weight again. another 8 reps. That’s the first set. There is no rest between all of those drops. You would do that 3 times. It’s killer!

[Maureen]

michelle andreas wrote:

Can you link to a video on this technique please? Could not find it anywhere…Thank you!

Hi there…I dug this out. HOpe this helps:
do the regular reps but hold the contraction for 1 or 2 seconds (whatever is specified). Flex the muscle you are targeting as hard as possible..this will increase the time under tension. Which will make it tougher but more effective. (Flex magazine had a great explanation)

[Maureen]

LB wrote:

Up until the challenge started, I have been eating the meal plan from the last challenge, which had a total of 160g of carbs (more or less). Now, I am eating 260g a day on the days I am lifting. I am finding that I am SO swollen when I wake up in the mornings. I am hoping that I will level out and my body is just shocked due to the fast increase in carbs, but I wanted to ask to be sure. Is there anything I can do or take to help? I honestly have to push my rings on and my watch and socks are tight. I am drinking my daily gallon per usual, but I am uncomfortable in my work clothes and slightly stressed out lol. HELP!!

Hi there,
I am sure your body will adjust. Carbohydrates when they are stored as glycogen end up containing a couple of grams of water as well. You retain this water because your kidneys hold on to sodium in your response to carb consumption. It’s the first week….just allow your body to adjust.

[Maureen]

Christina wrote:

I thought I saw a topic on this but can’t find it now…

Recipe says 6 servings… is there a measurement for this serving? My husband and I are both doing muscle up and not sure how much each of us needs

Thank you

Yes, if you look on the main recipe…it says there are 6 servings in there. If you look on your specific meal plan it will tell you how many servings you should have. ie 1.5 servings for one of the women’s meal plans. Hope that helps.

[Maureen]

Melissa Brown wrote:

I purchased this challenge although I am currently training for a half marathon. I intend on following the 35 Days after I run the marathon in May, I’ll be able to focus solely on building muscle.
Right now I’m going to try to follow this challenge with the idea of not losing muscle while I am doing the long runs weekly. Do you have any suggestions on what days I should do my long run? Maybe modify and upper body workout day and double up? I love the leg workouts for this challenge. I did the 60 day challenge and my legs are so much stronger that my runs are faster! The HIIT cardio days will be my speed work runs. I only plan on doing 3 runs weekly.
Suggestions on running while doing this challenge are welcome:).
(I know my results will not be what Nicole is intending for this challenge)

Hi Melissa,
Training for a marathon and doing a muscle up challenge is going to be tough. The cardio is limited on this plan so you can use the fuel for the training. THe training for the marathon is going to make it difficult. I would be afraid that you would be overtraining…that’s alot of cardio and alot of strength. I wouldn’t double up on the workouts either….they are tough ones. Can you train for the marathon and then pick this challenge up after?

[Maureen]

wcarnes3 wrote:

I love all the energy I have for my workouts with eating these excess calories! It’s what I needed!! I know it’s only been 3 days but people are already noticing my definition. Just to let you know, allot of these people have asked me what I’m doing so I’ve referred your website quite a few times already. I’m walking proof your program works!!! Loving it!!!!!!!

So great to hear! Thanks for the awesome feedback!:)

[Maureen]

Sue DiGregorio wrote:

Hi there,
So, I love apples but was wondering if I should drink the shake and then eat the apple, or add the apple into the shake? Does it matter? And, would you do the same thing for the Vegan Option 3 Post workout? (I scoop protein powder with 1 cup almond milk into the quinoa flakes?) I have never seen quinoa flakes but I may look for them.
Thanks!
Sue

I would just drink and eat the apple separately. Whatever floats your boat 🙂

[Maureen]

dsheffield wrote:

This is my 1st challenge so trying to get adjusted with everything, somehow co fused and missed 1 meal the past 2 days, guess that is why I was feeling so tired BUT I had previously watch Nicole’s tutorial on how to figure calorie intake and macros and when I calculated my intake to gain muscle it was higher than the current meal plan for women 5’4” 130lbs so I am confused that the current plan is 1688. I will trust the process for the next 35 days and see where I fall, hopefull of great results.

Hi there,
Remember….these calories aren’t figured out for you. They are covering a range of heights and weights. It’s a more general plan so that it can cover a wide range of people.

[Author]

Posts