Maureen
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Hello, I believe the cinnamon roll protein waffle recipe is one serving, not two.
I just heard from Nicole. She confirmed with MFP that it’s 2 servings.
I feel appreciation for this challenge already. I’ve done the first two follow along workouts and they were both amazing. I love working out with Nicole guiding me the entire 45 minutes. 🙂 It’s definitely an added perk that feels extremely supportive.
I love the smoked salmon and avocado toast recipe! I’ve eaten it twice now and imagine having it as my weekend lunch meal throughout the challenge.
Thank you for all of your creativity and the efforts that went in to creating this entire masterpiece!That’s awesome to hear! We all love how much you are enjoying everything. Great job!!
I just don’t like protein powder but I would love to try some of the recipes with it in there. Any recommendations for a substitute? Thank you.
I’m not sure how to sub that. MOst whey protein is solid protein not much carbs. Anything else that would be in that same category would most likely add more carbs and then you would have to adjust the entire recipe.
This might be a silly question,but what is the easiest way to prepare these? I typically make m-f meals on Sunday. Can I do this with the oats and protein powder?
Thank you in advance!If it’s oats just mixed with protein, I wouldn’t make that in advance. I would just make it on the spot. Oats in the microwave 1:30 and then pull it out and mix in the protein powder. Its not a huge time suck.
Women Meal Plan 2
Phase 1Under Meal 2 Would like to exchange the avocado toast but keep the smoked salmon. Any suggests
I would have to dissect the recipe to figure out how to adjust. I can’t really suggest how to adjust because it’s a recipe.
I’m trying to click on the workout videos and it’s not working? I may be doing it wrong…
The play button for the follow along is at the bottom right. This challenge has time stamps along each workout so you can search each exercise if you choose not to follow along. Does that make sense?
Is anyone having problems clicking on the workout exercise to see what they are and nothing happens, yet I can click on the workout video and follow along with Nicole just fine. Not sure why that is or how to fix it. Ideas?
The format is different. The follow along video has time stamps identifying different exercises of each workout.
So you can see how she does them in the follow along workout.I’ve had my blood work done 3x this year because it’s been wonky. I just got results back from my last labs and it’s all good, except my creatinine is still a bit high. My doctor wants me to eat less protein, no more than 100 grams/day. With these past 3 challenges I’ve been eating about 140 grams/day for the last 6 months. Should I adjust other macros if I decrease my protein? Should I also adjust workouts?
Also, I follow the plan to a T, but don’t feel like I’m “shredding” like I should. I can see a visible difference in my arms and shoulders, but legs still feel “fluffy”. I definitely still have belly fat hanging on for dear life! I do feel stronger. What can I do to lean out more?
Number 1 I would follow your doctor’s advice. I would ask some more questions as to why this is happening. I would ask your doctor if you need to make adjustments to any other of the macros but if they are just concerned about the protein, I would leave the rest the same. I would also tell your doc your amount of activity and if any of that plays a roll in the numbers you have. I do agree with the reply above. Dig deeper for a cause so you can get to the bottom of it.
Will there be a recording of the last VIP call that was on Sunday, June 30th? I don’t see the link to the recording yet? Thanks!
Yes. She just did it today. I’m sure it will come in the next day or so.
When this challenge is complete, what would be a good place to keep our macros at to maintain what we have achieved. Will still be doing workouts but may change up the ones from the challenge some.
If you are at a good point then you can slowly add a serving of carbs or fat and just see how you feel, how your body responds and go from there. It’s going to be different for everyone what their maintenance calories will be
I want to clarify Superset. I read and understand it in the ebook however today leg day there was several exercises listed I understand the first two exercises you do both without a break.
For example
Hip circle seated abductor
hip circle good morning
After doing those with no break do you move into sumo deadlift or do you do all three sets then move to tge sumo deadlift? Then do those three sets or go to leg press?Correct on the first part. It is a superset. You do one then the other and then REST. You then repeat those two again for the sets listed. When done with the super set you move to sumo deadlift. You rest 90 seconds between sets. This one is performed on it’s own and so on. THe rest of the exercises are to be performed on their own. It will always specify, superset, triset etc. Hope that makes sense.
I haven’t been able to get my picture to load yesterday or today. Says file extension error. Any way around it or to email a photo? It not here is a link of a similar one but not exact that our gym has. http://www.lopezfitness.de/?product=z-barbel&lang=en
Inthink you might be ok with that bar. Unless the bar alone is super heavy
See if it feels comfortable using that for the row. Is the “z” bar just cambered bar? The one that is bent in deferent spots with different grips? I haven’t heard z bar before. Thanks
What are some good resistance bands I could use?
I could just check out Amazon and see what has good reviews.
What are some good resistance bands I could use?
I could just check out Amazon and see what has good reviews.
Hello~
I was comparing the PWO chicken salad Meal plan 2 and 3. They are the same with the add on of yogurt and fruit but the calories are different.Sorry if I’m not understanding. Are you comparing 2 different meal plans? Arne the calories supposed to be different? Can you clarify please?
Hi,
How do I change out egg whites for another protein? I am a little consused. If i have 6 egg whites how would I sub it out for turkey bacon (says 1 package) or tuna says 4 cans. Thanks!It sounds like you are looking at the shopping list. Next to egg whites it will tell you how many LP’s it is. Then you go to the exchange list and pick what you want from there.
I’m sorry I did see an answer but I still can’t wrap my head around the calculation for casserole I’m on Meal Plan 1 Meal 4. Trying to get the calculation for exchange of casserole. Veggies would be in abundance and hardly any carbs I can’t get it to work in meal goal. Thanks for the help
Can you tell me which plan you are following
Would I be able to substitute an upright exercise bike for spin bike to do the spin surge cardio workout? … my gym does not have any spin bikes :/
Sure. Use what you have.
When Nicole logs the food she picks the “cooked” or “uncooked” options depending on the food. When you read through or watched. Videos she indicates which she measures cooked and uncooked. Honestly don’t get caught up in over analyzing that stuff. Whatever you do just be consistent. Follow the guidelines that are provided for you. Nicole has a ton of experience and is sharing every bit with you. I’m sure you are doing just great.
I did my first weekend during this challenge, on the lake. I woke up and ate, did my normal morning routine. Was able to get meal 1, post workout and meal two on before getting on the water. I packed meal 4 and ate it. When i got off the boat i ate meal 5 my body was still starving. Not sure if being in the sun all day contributed to it but i tried covering the hunger w water (ended up drinking maybe gallon and half. Should i ate some more to my macros on those days or just cont drinking to mask the hunger.
If you are in the sun all day your water consumption is going to go way up. You might also need an electrolyte supp as well if you are sweating a lot. I would make some tweaks to your plan like I suggested above and see if that helps.
I can’t do as heavy for the tri extension as I can for the shoulder press. So, do i lower the weight to accomodate the tri ext or spilt into two moves using the heaviest for each movement?
I would lower it so you can do it as a combo
Thank you. I don’t like to workout on an empty stomach either and I can do 1:2 or whole meal prior but wondered if there’s some info out there as to whether an hour before or carbs or protein. What’s needed for energy prior and how long to digest prior. I don’t quite have not dialed in
I can eat 30 min before. If you workout super early just do the best you can. You can eat protein carbs and fat. That first meal will contain all of those.
I know when our post workout meal should be and what it should be, but what about preworkout? I know some people workout on an empty stomach in the morning. Is there an ideal amount of certain macros before weights that would feed our workout? I do the supps. Not sure if there was a suggestion or just what we feel. Would seem preworkout would be as important as post or are the supps enough?
I personally don’t like to work out on an empty stomach.. If that’s something you are used to doing then go for it. If you want to fuel before and aren’t used to it, then eat 1/2 of a meal first, then train and then have your post workout meal and a bit later eat the other 1/2 of the meal you cut in half. I think its important to experiment with what works best with you.
