[Maureen]

Sarah wrote:

Great! So basically I need to add on high carb days 25g C 43g P 2g F to my total macros for the day when I strength train? Same on low carb days, but only when strength training?

You don’t need to add any macros on your own. Just eat the meals as laid out for you. Drink the protein shakes only on strength training days. If you don’t train you don’t drink it but you DON’T add those macros into the day in another form. Make sense? You don’t have to make any meals up yourself.

[Maureen]

Jennifer wrote:

Hello! I was just wondering if the meals are in specific order for a reason, or if it’s ok to mix and match food with different meals. For example: Can I eat the cucumbers in the morning with eggs and the spinach and mayo with the tuna wrap as long as I’m getting them in per day?

Thanks,
Jennifer

I suppose you could. But I would move avocado to the meal that you care taking the mayo from and so on and so forth. If you pull fat from a meal you might not feel as satiated. (feel satisfied) and you might not feel full as long. It may leave you wanting more. Avocado actually makes a great mayo-like mix for tuna. If you haven’t tried it, I would give it a shot.

[Maureen]

Elba wrote:

The meals are the same for the 40 days?

Yes, Feel free to sub proteins or different foods in and out for variety. I would do simple subs so it doesn’t mess of the macros.

[Maureen]

Renee wrote:

Hello,
I would like some clarification regarding splitting the weight lifting in am, then cardio in pm. when should I do the post workout protein meal? am, pm, both?

thanks,
renee coghill

Post strength training and only on strength training days.

[Maureen]

Renee wrote:

Day 1: I cooked the pumpkin treat, after 25 minutes still hadn’t eaten but maybe 1/2 of it (im a very slow eater) then lifted. After shower fixed the post workout 2 rice cakes and protein shake. I’m having trouble eating that much in a timely manner. I usually have 8oz of international egg whites with 1/2 cup cold coffee over 30-35 minutes. How will this affect my progress if I can’t get all the high carb am food in????

thanks
renee coghill
[email protected]

I would focus more on getting in the macros throughout the day…..don’t stress about jamming in a bunch of food in a small amount of time.

[Maureen]

Sarah wrote:

Is the post workout meal in addition to the high/low carb days or a replacement meal?

The protein shake is in addition to all the other meals. only drink them on strength training days post workout.

[Maureen]

Angelena Riggs wrote:

I use vegan protein (have for years), I’m not vegan it’s just easier on my stomach. I can do whey here and there, just not daily.

My question is post workout it says 2 scoops of whey protein. Would I use 2 scoops of my protein? It has 30g of protein per scoop and I add grass fed bovine collagen which has 10g or protein per scoop (for my joints). Is this enough protein post workout?
Thank you!

Just make sure the amount of your protein is giving you the appropriate macros for the meal. You will find that each brand may give you different macros. Put it in MFP and see how it looks.

[Maureen]

Alissa wrote:

So I’m 5’8” and currently hovering around 130 lbs. which meal plan should I follow?

Go for the meal plan according to your height.

[Maureen]

Xochitl Ruiz wrote:

Hi…. I have a similar question, can I use the Ghee butter on them?

If you do, you will add more fat to the day. If it’s not written it’s not recommended.

[Maureen]

Ashley wrote:

Hey! On the low carb day for meal plan 2 (ladies- 131 to 151lbs).
Is there a mistake on the total macros?
It says 1645 Cals, 105 g carbs 25%, 160g protein (39%) and 36 g fat (36%).
When I enter into my fitness pal, the fat equals out to 66g rather than 36. Is this correct?

Thanks!!

I am not sure where you are seeing 36g fat on meal plan 2 low carb. It’s 63g of fat.

https://nicolewilkins.com/images/2017/09/NW-BunsGuns-Challenge-MealPlans-03.jpg

[Maureen]

Ursula wrote:

Hi Nicole and Team!

I am 5’4 and about 150 – Meal plan 1 says height 5’4 and under and meal plan 2 say 5’4 to 5’6.

I believe the last challenge meal plan 1 said 5’4 and under and meal plan 2 said over 5’4 –
I did read that we should go by height for the meal plan.
Should I be in meal plan 1?
Please let me know.
Thank you

Go for meal plan #2

[Maureen]

Ann wrote:

is it necessary to do a reverse diet once the challenge is over?

It probably depends on what you were doing beforehand. I don’t think it’s extreme like the previous challenge that you would run into that problem. But again, if you were eating 2500 calories and drop them a ton….yes, you might have to reverse diet.

[Maureen]

Sandi wrote:

My weight and height do not fit into amy of the 3 meal plans for women. I am 165 pounds and 5’4 1/2. Should I choose using my weight or my height?

Yes, Go by height.

[Maureen]

Corinne Crabtree wrote:

I emailed but wanted to check-in. I cannot access the materials to start. I can get to the forums but that’s about it. Can someone help me so I can begin?

If you can get into the forums I would imagine you could click on the other items. Click on overview and there are more categories from there. If you can’t access it email [email protected]

[Maureen]

Nancy wrote:

On the high carb day is says pumpkin treat for meal 1, I don’t like pumpkin, what can I substitute it for? Also how many protein shakes a Day am I suppose to take? Is it just after my weight training?

See what the macros are on the pumpkin and you can probably find another tasty thing to put in there. It’s mainly carbs so you might be able to sub something from the carb list in there…small amount of fruit perhaps. Its basically 10g carbs.
Only one protein shake/day. After training….if you don’t train you don’t drink a shake.

[Maureen]

Alicia Reed wrote:

Food all prepped for 1 week. Can’t wait to eat the pumpkin pancakes, they smell sooo good!!

Nice job girl! Prepped and ready to kick some a**!

[Maureen]

valeri wrote:

Then why do we weigh our food? If the plan says 1787 calories and macros broken down, and the goal for Low carb day 1870? I have an extra 100 calories to play with? That seems a little excessive especially for a low carb day only? if one was to be higher would make sense it was high carb day?

I am sorry to question, but I have done macros before and this seems off.

I have weight to lose, I dont want to make mistakes and 100 calories seems excessive.

Lets make it simple. Ignore the Daily goals. If you are following the plan exactly as written, you will hit the macros that are called DAILY TOTALS.
DAILY TOTAL: the exact macros you will be consuming if you follow the plan to a T
DAILY GOALS: This gives you about 5g to play with when making subs because it’s going to be super hard to hit the DAILY TOTAL numbers if you aren’t eating the exact foods.

Does that make sense? If you have weight to lose and don’t want to leave anything to chance, FOLLOW THE PLAN AS WRITTEN. You got this!

[Maureen]

Heather wrote:

Should we be keeping the macros close to each meal in the plan or just make sure we stay within 5g for each macro the whole day?

Your daily totals are what’s important. In my opinion, I would follow the plan as closely as you can. The more subs you make, the more chance that you are going to knock those numbers way out of whack.

[Maureen]

Dominique wrote:

Thanks Maureen!

Good luck!

[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.

[Author]

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