Maureen
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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.
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.
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
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 youGo for meal plan #2
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.
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.
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]
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.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**!
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!
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.
Thanks Maureen!
Good luck!
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.
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. 🙂
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.
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
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,
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.
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. 🙂
Hi!
For the tuna sandwich in meal plan 1 really 7 ounces of Tuna for one sandwich??
That’s a lot of Tuna!!!
Thanks.
UrsulaIf 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 🙂
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.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.
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.
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.
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!!!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.
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!!
KaraFollow the calendar as written. High carb day is Monday and Thursday.
