[Maureen]

valeri wrote:

should low and high both be 1780? and maybe the numbers got transposed and shouldnt be 1870? Low carb day is higher calories? i couldnt get this to work out either. and the daily menu that is listed shows meals for 1780 calories not 1870 calories so made sense that maybe wrong? Very confused

Fats are much higher in the low carb day and fats carry 9calories for every 1 gram of fat. That’s alot more than the 4 calories per gram for both carbs and protein. Fats are more calorically dense….Again. Follow the plan as written and the macros will be fine. The DAILY GOAL is just making sure if you are making subs you can stay within that 5g of each macro. 5g of fat is an extra 45 calories…..so you can see how it can add up fast.

I can’t stress this enough….follow the plan as written and you won’t have to worry about whether or not you fall within the “5g rule”…you will be right on every time.

[Maureen]

Kathy wrote:

Hi!
I am close in weight to the 130 and below food plan and am 5’4′. I know in a matter of days I would fall completely into this group but I currently am 4 lbs heavier. I noticed you said to choose by height, but both plans allow a 5’4″ height. My goal is to build more muscle but of course lean.
Just do not want to compromise muscle by choosing the lower plan or not lean accordingly because I choose too heavy!

Your recommendation?

Thanks!

You can go with the meal plan 2. You are sitting basically in the middle of both. Another consideration is where are you macros now? Before starting this program? If you have been tracking, you prob wouldn’t want to EXTREMELY drop your calories if you are used to eating more. But if you haven’t been tracking go for meal plan 2. 🙂

[Maureen]

nichola wrote:

thanks, that will be raw weight though. Im looking for accurate cooked macros. Im also in the UK and not buying from costco, I always cut off the fatty bits too.
I can’t follow the meal plan exact as I’m gluten free so having to sub the wraps and don’t get chobani yogurt here.

Inputting all the meal plan into MFP I’m not getting the same macros as Nicole even for the food I’m not subbing. MFP is so frustrating.

Different brands will give you different macros. Just do the best you can and remember her 5g rule. If you are under or over by 5g on each macro you are going to be just fine.

[Maureen]

Dominique wrote:

Heres my question…

Hi Maureen,

Just for clarity and to piggy back off Charlene question…. Should I consider height range as well?
I’m 150lbs and 5’2.

Thanks.

I would go by your height. Meal plan 1 if you are 5’2

[Maureen]

Chevelta wrote:

I am not only new to participating in a challenge like this, but I am also very niave when it comes to knowning the names of certain exercises. As I prepare to start working out for the challenge tomorrow, I am not sure what some of the exercises actually are. Are there videos available for me to see what the actual exercise is, and how to do it properly? Thanks.

Yes, click on the training for phase 1 and as you scroll down you will see the PDF’s for you to print. Keep scrolling down and you will see exercises that you can click on that will give you videos on how to do everything properly. Good luck

[Maureen]

valeri wrote:

maureen,

i posted a question in different thread at 8am. will you be answering all questions? Hoping to get an answer today?

What’s the question? I am working my way through now.

[Maureen]

Nancy wrote:

I just want to make sure that we have a high carb day on Thursdays when its our day off? I just feel bad having a high carb day and not earning it lol

Just follow the calendar as written. 🙂

[Maureen]

Ursula wrote:

Hi!

For the tuna sandwich in meal plan 1 really 7 ounces of Tuna for one sandwich??

That’s a lot of Tuna!!!

Thanks.
Ursula

If it says 7oz, then it’s probably 7oz. There is a lot of protein in that meal. You need all the tuna you can get 🙂

[Maureen]

valeri wrote:

On the Meal plan 3 – With the meal listed to follow – High day shows DAILY TOTALS – 1787 calories – 180g carbs – 74g protein and 38g fat? so first off the 74g protein I am guessing this should be 174? and then next question is.

Below it now shows DAILY GOALS – 1780 calories 185g carbs – 170g protein – 40g fat

So which should I be following DAILY TOTALS or GOALS? this one is close but on low carb day it is way off.

LOW CARB DAY says;

DAILY TOTALS – For meal listed? 1783 Calories (added is really 1818)- 128g carbs/178g protein/66g fat

DAILY GOALS – 1870 Calories (almost 100 off) 130g carbs /180g protein/70g fat

** So little confused as the suggested menu doesnt meet the daily goals by the 5g suggested.

So for my height/weight what should my GOAL be? 1780 or 1870 maybe the 1870 was just numbers being reversed?

and Low carb day should be more calories than high carb day?

**** also on workout days – I add post workout shake – So is this in addition to the required calories/macros

Sorry just need some clarification before i start tomorrow.

Looks like that is a typo on the protein it should read 174g. Sometimes the TOTAL calories with rounded numbers for the protein carbs and fat. The daily totals are pretty much if you follow the plan exactly. The daily GOALS give you numbers to shoot for if you are making substitutions…because it’s hard to get those numbers to be exact.
I can see how the calorie portion can be a bit confusing. Follow the macros. If you follow those numbers in grams the calories will be where they should be.

For meal plan 3. If you follow the plan exactly the macros will be: 128 carb, 178 pro, 66 fat 1818 calories. If you plan on making alot of substitutions your goal would be ok to hit 130 carb, 180 pro, 70 fat….again, since hitting the numbers exact would be difficult.
The 5g rule is basically if you have a goal to hit certain numbers for macros…as long as you are 5g above or below you should be still getting to your goals.

Your goal would be to follow the plan exactly and you won’t have to worry about the Goal numbers at all. Pick a plan that fits your height. The shake is already figured in if you add things up…on non training days the calories will be a bit lower.

THe calories are roughly the same on high carb and low carb days. The daily goals are what’s tripping you up. My suggestion is to put the macro totals for the day in myfitness pal like you are going to eat everything as is on the plan. That way, even if you make a small substitution you can still see where you are in relation to the original diet. Again, she is giving you Daily goals so that someone who is making a ton of subs can have some room to not be exact.
Hope that helps.

[Maureen]

Chevelta wrote:

I found the workout videos, however what does AMRAP mean. I see it underneath the column specifying how many reps to do for certain exercises.

Chevelta wrote:

I found the workout videos, however what does AMRAP mean. I see it underneath the column specifying how many reps to do for certain exercises.

As many REPS as possible.

[Maureen]

Charlene wrote:

If I am within the weight requirement for a specific meal plan, but not in the height requirement, what should I do? For example, I am at 157, but I am 5’4. Should I go with mean plan 2 or 3 for women? Meal plan 3, right?

Thanks.

Use the meal plan that is appropriate for your height.

[Maureen]

Beth Milford wrote:

Hi! I am not a fan of yogurt, but I will try. If I cannot eat the yogurt, what is the
BEST substitute for it? Thanks!!!

Kim Smith wrote:

I use phytoberry and Vegegreens everyday in the morning . 1 serving each totals 100 calories. If i continue taking them, will i have to remove those macros from the breakfast meal?

You will have to take a look at the macros themselves (pro, carbs, fat) and make the changes from there. Calories aren’t the important part, it’s what those calories are made up of with the 3 macros.

[Maureen]

Kara wrote:

Hi Nicole,

I do have a question about the high and low carb days…is it correct that on Thursday, we eat a HIGH carb day when it is a rest day? Then a low carb, followed by another low carb, which is leg and glute day?? I would think we’d eat a high carb day on leg day? Can you clarify? Thank you so much!!
Kara

Follow the calendar as written. High carb day is Monday and Thursday.

[Maureen]

Layce wrote:

Where do I find videos?

All videos are clickable in the list of the exercises for each program. You can “mouse” over the name and you will be able to click on it.

[Maureen]

Nicole Kartch wrote:

Regular or albacore??

As long as they are packed in water either should be fine. Albacore tastes better in my opinion.

[Maureen]

Malia wrote:

Is it okay to take a yoga class on rest days?

You can try it and see how you feel. I wouldn’t do a difficult one. I would do a slow flow or something focusing on stretching and recovery.

[Maureen]

Jennifer Morgan wrote:

Should the flaxseeds be ground up (for the omega-3 benefits) or whole (for the fiber benefits) in the Pumpkin Treat recipe?

I lOVE this meal plan! Very doable! Can’t wait to start!

Whichever way you would like.

[Maureen]

nicole wrote:

I am recovery from a back injury and haven’t worked out in 3 months, after coming off of being an competitive athlete training hard 6 Days a week.

I can’t do Hitt training, jumping, running, burpees, spin class etc. Basically I can only sit on a recumbent bike I will have to adjust my weight workouts according as well.

My question is since my activity level will not be what this program is asking, should I decrease my calories/macros. I am already on meal plan 1.

Thank you so much. I am really looking forward to this challenge to get myself back on a plan and feeling amazing

I wouldn’t. I would just stick to the plan as closely as you can and see how your body responds. You may need more calories than you realize.

[Maureen]

Jennifer Kellogg wrote:

On the meal plan 1, it states do not eat the post workout meal on the days you don’t weight train. Does that mean you take those macros out completely for the day, or adjust your other meals to still include those calories?

Completely omit the post workout meal when not training. Do not make up for the calories….

[Maureen]

Kirsten wrote:

Hi! This is my first NW challenge and i’m very excited to get started.
I’ve been going through the meal plan today, I fall into plan 3 but have noticed a discrepancy in the daily goals and can’t figure out whats wrong!

For low carb day it states 1870 cals, 130g carbs (42%), 180g protein (38%), 70g fat (34%) – the percentages do not add up here?

For high carb day it states 1780 cals, 185g carbs (42%), 170g protein (38%), 40g fat (20%) – this does add up to 100% but the percentage of carbs on the low and high day are the same – is this correct? Sorry, i’m new to macroing and maths isn’t my strong point :-)’

Thanks!

The carbs are about 28% ( I rounded up). The % of carbs on the high day is correct. Don’t get super caught up in the %’s…Just make sure you are hitting those grams. In the end that is most important. Sorry for the confusion.

[Maureen]

Kathy wrote:

HI There!

Can boxing be a form of HIIT training?

Thanks!

I don’t see why not. Maybe use one of the outline of a HIIT and put in your boxing drills instead. That would be a challenge 🙂

[Maureen]

Michelle Hernandez wrote:

I work 12.25 hour shifts so on the days I work I have to train weights and cardio back to back. On top of that, the only time I can do the weight/cardio session is right after my first meal, meaning I will only have 230 calories to fuel my workout session. Question: Should I eat one of the higher calories meals first or will I be okay with the first meal only? Thank you in advance for your help and all of your time.

Hi there. I would just try and follow the order of meals and see how you feel. You should be fine

[Maureen]

Ashley wrote:

Are videos only available to members? When I click a link it doesn’t work for me.
Thanks!

If you are signed up for the program you should be able to access the videos of the place via the list of exercises. You move your mouse over to the exercise and you should be able to click on it.

[Maureen]

Michelle wrote:

What are the benefits of fasted cardio? I’m wondering because I have never been able to really approach a workout or cardio without fueling first. If I happen to do a cardio weight training split without fasting will it effect my progress?
Thank you

Fasted cardio is thought to burn a bit more body fat. Since you are in a fasted state, the body has to pull from your stores in order to fuel yourself for that workout. If you have do cardio in the morning and train at night, go for it. If you don’t feel good doing fasted, then don’t do it. If you haven’t tried it, give it a whirl.

[Maureen]

alejandra.rosales012 wrote:

For the Kind Granola, I went to Winco and they only had flavored ones? Does this brand have an “Original” flavor?

When choosing the granola. Look at the macros for that meal. See what the yogurt has and then you can look on the package to see which one fits those macros the best. Usually the more plain the better 🙂

[Author]

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