Maureen
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Good morning – Day 3 Abs/Core, the video for Plank With Rotation is not working.
It says: To access this content, you must purchase 1-Month Membership or One Year Membership, or log in if you are a member.
I’ve had this issue with a few other videos as well.
Thank you.
Looks like it’s working now. Try it out.
I work out in my home gym and don’t have a leg press machine. For day 2’s leg press- what would a good alternative be? Also, looking ahead to day 4’s wide leg press?
You can try step ups.
Hi-
Can you recommend an alternative to Lunges? Post knee-surgery and doc recommends not doing them at all.
Thank you.
What about step ups?
Hi, I’m thinking I might be doing this exercise incorrectly , feeling more in abs and calves than hamstrings, any tips how to better hit intended muscle on this one? Thanks much
I dig my heels in a bit and really focus on dragging the ball in with my hamstrings. Abs are involved and so are your calves so it’s ok to feel it there too. Sometimes you have to really focus on what you are working and make sure you are slow and controlled in your movements.
I’m having a hard time finding mahi mahi and while tilapia is ok I was wondering if it would be ok to swap out a protein shake for it. It would just be a protein scoop–nothing added–just with water. I’m currently using a whey isolate which is low in fat, carbs and sugar (1.5gm, 3gm,1gm respectively). Are there any downsides to doing this or issues with timing? I weight train at 6pm followed by cardio around 7pm.
Are there other proteins that you like? I would advise just one protein shake per day post workout. Eat real food when you can.
Is there something that I can replace for tuna patty some days ? I don´t think that I can eat this every day. Really don´t like it
Yes. Another protein. Check the exchange list. Just look at the macros for that meal and make sure you are very close.
I’m 5′ 2″ish & weigh 135. I’m assuming I follow plan 2?
Stephanie
In the challenge overview video, Nicole said to pick the plan that corresponds to your weight, but I swear I’ve seen height in the forums multiple times. Can someone from the NW team confirm?
Go by your height. Give it a shot 🙂
Thank you, Naomi!! I’m sorry, but one last question…..I travel a lot and I know it’s not on the exchange list BUT if I absolutely can not eat a meal on the meal plan and as a “last resort” to get my MACROS in, would it be ok to supplement with a Quest protein bar?
Thank you!!
StephanieIt would be easier to have a protein shake powder with you and a shaker. Then some carb or fat depending on what macros you are lacking. Quest bar is a mixed bag of macros…odds are you will end up going over or lacking in some other area. When trying to cut, I would steer clear of Bars. Just my opinion. The point of this program is to stick to the plan or what’s on the exchange.
Hello, I have just finished my 4th meal and I’m headed to workout. It will be late when I get home, can I skip the 5th meal and just do the post workout shake? I love to eat and I’m not complaining but this is a lot of food, much more than I typically eat in one day, which is probably my problem and why my weight loss has staled. Thanks!
You should be able to get all of those meals in. I would make sure you get the calories in…..can you time them differently. If you start your day later then you will finish later. Not a bad thing, just your schedule.
Hi Nicole,
I usually chop up my sweet potatoes with the skins on and bake them. Does this meal plan want you to skin them?
Thank you!I would eat them whichever way you like.
Just checking that all vegetables that are on the substitute list for example 200 g of broccoli is equivalent to 2 cups? Can olive oil or coconut oil be used to cook the vegetables in? If I don’t eat seafood is it okay to just eat chicken or turkey for all meals?
It all depends. If you have big pieces it may not be….Weighing in grams is just more accurate. If the meal calls for oil then cook the vegetables in it. If not listed then it’s not recommended. Yes. Just make sure the protein amounts line up and fat…if there is any.
Thank you Maureen. :-). So glad I don’t have class tonight. The tank is empty after Nicole’s Day 1 workouts!!! LOL
I hear ya! Done for the day as well. I am doing it right along with you guys.
Hi, On most days I will be able to do cardio in the morning and then weights later in the day/evening. Some days I will not, so on these days should I eat my post weight training shake and then do cardio or can I just drink BCAAs in my water while weight training and cardio and then eat the shake after cardio?
Scenario #1 is ideal. As long as you have had a meal prior to training….I would just drink your protein shake when you are done with both. Sip the Bcaa’s while training. I wouldn’t strength train on an empty stomach or fasted.
Thanks for posting back, Maureen!
Any advice on purchasing a belt- good brands, things to look for, things to steer clear of? I see that there is a wide variety in quality (and price!).Hmmmm I don’t have one myself but I have seen some wear Cardillo brand….but I am not an expert on this.
I wondered about Spin, too – would it count as HIIT or more for the steady/interval days?
You can still do spin….but it wouldn’t be a HIIT workout because those are higher intensity (all out) for shorter duration. Most spin classes are 45-60 min long. I would fit spin where it fits. The longer cardio sessions for the program.
Do what you can with where you are. We understand that some people have issues that prevent them from doing some exercises. You just need to trust your own judgement and push yourself in a safe way.
This is a great question! I also have lower back issues, and they especially flare up after a solid leg day (squats and deadlifts seem to aggravate it)! Maybe the belt will help?
Nicole has had some low back issues…so she wears that for the extra support. Alot of people will wear them when they are lifting for heavy squats or big lifts like that. I would say that most people don’t have to more most of the exercises but can be a helper if you have low back issues.
I might have to kill my cousin for recruiting me for this. This is certainly not for anyone who has never been on any sort of diet or meal plan. I just got back from the store (cha ching!) for my 4 days. I am unable to make all this food today because I have kids and need to work. I was able to do the first 2 meals. Can I just skip 2 meals for today? I will try to cook more later, but my day is starting. Any tips for a brand newbie could be great.
You can always grill in bulk, bake in bulk etc. You can swap out the recipes for more plain food or just steam vegetables etc just to make it easier for you. This particular meal plan adds some variety which also adds more work. If you are new to it, it’s overwhelming but you start to figure out your groove. Best things to have are: rice cookers, slow cookers, grills, lot’s of tupperware.
can you switch the order of the meals? I was wanting to switch meals 3 and 4….since both meals 4 and 5 have 200g of veggies..or is that not advisable ?
Sure, I don’t see a problem with that.
Do you weigh chicken, ground beef, fish, and meat before or after you cook it?
I always weigh after I cook it.
As it turns out, I don’t like balsamic vinegar! Big bummer for me, because I have the week’s chicken recipe prepped. Can I eat chicken with salt and pepper next week, or is there something magical about balsamic vinegar?
Thanks and apologies for the Day 1 whine!Salt and pepper is fine as well.
Do we measure the brown rice uncooked or cooked? When I meal prepped I measured it uncooked but after today I feel like it’s way too much and maybe the grams are the amount post cooking.
Weigh it cooked.
I do fasted cardio in morning with meal 1 around 6am. Then I get to gym for weights around 8:30 and done by 9:30…considering the timing and all the other meals to go…should I have meal 2 right before I hit the weights?…worried about lifting on a full stomach
I would test it out. The meals aren’t super heavy so I think if you had to eat close to that workout….you would be fine. I think it’s right on the edge of needing to eat again….and maybe you can wait. The important thing is that you have the energy for the training….that’s where you might want to eat beforehand.
