Maureen
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This may sound like a dumb question but do we do the same exercises from week 1 through to week 4?
Thank youYes, stick to the same program.
Good Afternoon nPower Nutrition Team,
Does anyone else use Amino Energy as their pre-workout drink? It contains Caffeine (100-200 mg) and Beta-Alanine (2-5g); however, it does not contain Creatine Monohydrate (2-5g). I’m struggling to find a pre-workout powder that contains Creatine Monohydrate (2-5g).
Also, there isn’t a suggestion for L-Glutamine in our post-workout shake like there was last year. Not needed or ok to add?
Thank you for your time and possible recommendations,
DeeI have tried Amino energy. I really liked it. I would look for a unflavored L-Glutamine powder to put in the shake to mix. Makes it alot easier.
Naomi
I am having a similar issue but in the middle of the day. The workouts are tiring especially when weights and cardio on the same day, if I have my post workout shake at around 11, I am not really getting a proper meal again until about 5pm (meal 2 three hours later and then meal 3 another 3 hours later at 5pm) meal 2 is either greek yoghurt or the prot bars, which are not sufficient enough for me after such a big workout, these feel like a snack more than food! Am I ok to switch around and have meal 2 as the last meal of the day which is closer to when I go to bed? I know they are ordered for a reason but I wanted to check if that was a major issue?
Cheers
Sarahhi there,
The meals were designed to pretty much be the same in caloric/macro content. You can have them out of order. Try one of the other options for that meal and see how it goes.Hi guys. I just wanted to say firstly that I am loving the training and foodplan routine it’s going great BUT I am so tired! I had been eating about 2400-3000 cal per day for a couple of yrs prior to starting this, weight trained heavy four days a week and was still active every other day mountainbiking or doing something. I know it’s the calorie drop that my body is getting accustomed too. I go through the morning okay but come the afternoon I need to nap and have noooo energy till bedtime. My eating before was clean – just way too much of it. I have stopped drinking alcohol and also thought maybe the refined sugar reduction is playing a part too. What do you think? If I continue to feel like this should I up my calories a bit. I am concerned about metabolic damage if calories are indeed to low for my BMR plus activity levels?
Hi there,
It’s the first week. If there was sugar in the diet (more than this program), then you could experience some detoxing. I would just pay attention to how you feel from day to day. When starting a new program, there are some adjustments that you might feel in your body. Just give it a bit more time. Drink enough water, Eat those meals as they are laid out and see how you adjust as the weeks go on.First of all, the nPower chocolate protein is amazing! <3 I haven’t tried the vanilla cupcake yet but I’m sure it’s just as good.
Since, I don’t yet have any plant based protein powder, I was wondering how you felt about my post workout shake being 1 cup unsweetened almond milk, nPower isolate chocolate and 1/2 frozen banana?Also, what kind of white rice do you make in your rice cooker?
Thank you!
You can……if the macros match. However, we are really stressing trying to stick to the meals as they are written.
Any kind of rice works.I live in Louisiana and have family coming to town from Florida. They will want us to all go out to eat. I don’t want to go off of my plan. Do I eat before I go ( which would be awkward ) or do I just order grilled fish and veggies? Help, please.
Its always your choice. Most people won’t understand why you are doing what you are doing. But its not meant for them, it’s meant for you. There are always going to be situations that will be challenging to stick with what you want to do. Stand your ground. The more you try and explain to people the more they insert their opinion into why you shouldn’t do that. Be clear in why you are doing this and I assure you, nobody will knock you off of your game. 🙂
Hi everyone! I’m gonna be super honest and say that while I don’t have a lot of issues sticking to the meal plan itself…I have HUGE sugar cravings sometimes. I got a lot of candy for Christmas and took it into work so my co-workers can eat it. If I don’t have it, I can’t eat it! LOL
How do you guys deal with sugar cravings? Or do you have other cravings? Thank you!
If you are used to having some sugar….you definitely aren’t having the same amounts with this program. You should see that go away after about 7-10 days. I drink tea at night, usually fills me and can satisfy some sweet craving. Its all about changing your routines and habits as well. Good luck and hang in there.
I wanted to share an experience and something I truly believe with the group. I have two children and with each one I gained various weight. My first I gained 35 and my second I don’t even know but it was a lot. I was miserable. I went through 2 transformation challenges and was successful. I say 2 but it may have even been 3 or 4. The reason I mention this is because so many people think that changing a habit is easy, it is and isn’t. You need to repeat behaviors. Replace old behaviors with new ones. For example- if you like to eat a lot more at night and you know it … replace the behavior with something else like taking a bath and reading a book or spending time with your loved ones playing a board game. I found that by doing the bath and reading a book it kept me from doing the alternative… I included this article because I think before we question the plan we need to try it all and find ways to like things and make them habits. Give them time. I hate blueberries. I am trying …
Thanks for the reminder! Good stuff.This has only been 5 days…..in 5 days I have already started to see positive mind set and habit changes..
Hey guys! I struggled with some serious nausea during my HIIT cardio this morning. It happens when my heart rate gets high. I had to slow down. Once I was done and cooled down it was better. Should I be pushing myself to the point of nausea? I have exercise induced asthma, so a lot of times I am unable to push that hard with out fear of an attack. I took my inhaler before I started so I felt like that was under control. Any suggestions/advice?
LISTEN TO YOUR BODY. Those levels aren’t for everyone right off the bat. Take them down a notch and work within your cardio level. You got this!
My gym does not have an abductor machine. Any one have a recommended substitute?
A circular band side walks would work….or as the member above said, you could you cables as well.
I’ve been following meal plan 2. I’m a just over 5’4″ (by a hair) and 157 lbs (36.8% BF). I know the recommendation has been go with height, when in doubt. But, I’ve never been hungry on MP2, which is great! However, I’m wondering if maybe I should really be on Meal Plan 1. Nicole mentioned that we “will be hungry” on this program and since I haven’t been, maybe I’m using the wrong meal plan? However, since we’re in the muscle building phase, perhaps the extra calories in MP2 are a good thing and I should continue with it? I just want to be avoid overeating if it will dampen my progress. What’s your advice in my particular case?
My advice would be to give it more time. This is week 1. When starting a new diet it’s always tough especially when it seems to be more food. You will do a cut in the second half. So I would just stick to the plan.
I tried to see how much sodium we should be having a day and figured it shouldn’t be high. I am sorry if I missed something already on the documentation, but can someone advise?
Thank you in advance!
I don’t believe Nicole ever talked specifically about sodium. Unless you have blood pressure issues, sodium isn’t a huge concern. Just salt for taste.
I am not a big fan of oatmeal but love eggs. Could I substitute the oatmeal for the Ezekiel muffin and still eat the eggs and blueberries?
Is there another breakfast that you would eat everything on it? I would rather you change meals than start substituting.
Does it need to be plain granola or is flavored ok? I haven’t bought any yet because there are so many choices in granola.
Check the macros and see if it fits for that meal. As Nicole said, you are using such a small amount it should be ok.
Hi! For phase 2 there are band assisted pull-ups. What bands do you recommend?
You can go to perform better online and look for a band that is looped and they are ultra strong and thick. They don’t look like your normal bands.
I lift has heavy as I can for the desired rep. That means that if I lift till failure or near failure for the first 10 reps , I usually can not go heavier and get even 8. Am I starting out too heavy? I’m not sure I am doing this correctly.
Depending on how big of a jump the weights make you may not be able to go up heavier. Just shoot for the reps as it was explained here:
So if the rep range calls for 3 sets of 6-10 reps, you will start your first set using a weight you can do for 10 repetitions. On your second set, you’ll increase the weight and shoot for 8 reps; on your third, you’ll increase the weight again and do 6-8. Remember – you want to push yourself on every set so that you are struggling to perform the last 2-3 reps – while still using proper form, of course ?I was wondering which drinks get tracked against our water goal? Coffee? Tea? BCAAs? Protein shakes? Or only water?
I would focus on having water plain or with BCAA’s and count those.
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I do like the VF option with the black beans, corn tortillas, onions and pico. However is there a possible sub for the tofu? And maybe the almond cheese? Thanks so much!
Can you choose another meal entirely?
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I’m just a participant but that sounds fine to me. You could also possibly do calf “presses” on the leg press machine.
That’s a great option…or you can hold a DB and do it off of a step as well.
My husband and I are doing the challenge together and he insists on still doing his cycle workout on off days. I know off days are for total recovery, but what is the science behind a rest day? Can you still have an active rest day or will it delay results? I think the mental block here is that doing ‘something’ everyday will get you further along faster.
If you feel like you have to do something on those days….then do some mobility work, foam rolling, lacrosse ball, lots of stretching etc.
Hey! I’m just wondering how you get the protein bars to stick together? I mixed everything like it said to, however it’s not mixing well. Not sure if anyone else had this issue as well?
Look at some other topics in this thread. This was discussed a ton 🙂
Are we allowed to use Stevia in our oatmeal? How about cinnamon? Can we use a seasoning blend like Mrs. Dash on our egg whites? So far, I have not used any.
Yes to all 🙂
I had breakfast at 6 AM
Snack at 9:30
Workout at noon
Lunch or post workout after?Have your post workout meal post workout. To be more specific after the strength training.
