Maureen
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Hi!
I am going on Vacation on the 18th and won’t be back until the 28th. I have followed the challenge 100%. I am not sure what to do….Whether to stay on building another week and take off the week I am on vacation and maintain calories or… Do phase 2 for a week and take a off week for vacation while “maintain” calories? I just don’t want to screw up my matabolism when I can do the 4 or more weeks of cutting/ leaning out phase 2 when I come back from vacation. Also, I want to enjoy all the hiking and wonderful things to do on vacay without trying to maintain the phase 2 schedule..Don’t think the hubby will be happy if I have to work out 2x a day on vacay.Any advice?? I would love to hear back soon, please.Thank you!!!
Shannon
Hi there,
I would just do the best you can to be on this next phase. If your workouts are going to suffer…It really won’t matter whether you are in phase 1 or 2 you won’t be following either 100%. So I would do the best you can in Phase 2 and make good choices while on vacation.Hello Nicole and team –
I am vegetarian and I would like to swap egg whites for the lean proteins. I want to make sure that is going to work considering I don’t see eggs/egg whites on the swap list.
Phase 2…planning weekend
Thank you!
VickyHi there,
Just make sure the macros match up and you will be ok 🙂Hi ladies- everyone’s body responds differently, and everyone has different heart rate ranges based on your exercise endurance and heart rate capacity. This is just a ball park range you want to aim for. My HR jumps up very quickly and slows down very quickly so it is difficult for me to keep it slightly lower, especially when doing HIIT. If your HR ends up in the 160-170 range and that is a normal high intensity HR for you, that is OK — as long as yu can maintain that intensity for the full length of the cardio session. Just make sure t doesn’t go too high or else you won’t be able to maintain that level for the time period indicated. You want to have a good intensity, but not so intense that you have to stop. Does this make sense?
Naomi,
The cardio examples show interval workouts. Can you clarify if a steady state run is ok in this phase? I’m confused since the suggestions are intervals but there’s chatter about keeping a sustainable intensity level.Phase 2 specifically states:
This phase calls for more interval-based workouts. Your heart rate (HR) range should be between 140-150 beats per minute (bpm) for these workouts
So intervals it is!! 🙂I don’t see venison as an exchange option. Could that be used as a higher fat protein. It is pure venison (no additives). Also, wondering if I could use Swai as a lean protein. I am just looking for alternatives to lesson the expense of our grocery bill since we have the venison and swai is typically cheaper than the listed fish.
Thanks!!!
JavonaIf you can make the macros fit I wouldn’t see a problem with it. Obviously the exchange list can’t be too big because when you give people an inch they take a mile and the macros can be WAY off before you know it. If you are skilled enough to make those exchanges and have the macros match pretty close then go for it. If you aren’t that confident in those skills, then I would stick as close to the plan as you can.
Is there much of a difference between zucchini and spaghetti squash? We have a ton of the squash from our garden and would love to substitute.
Spaghetti squash has more carbs less protein than does Zucchini noodles. Not a HUGE difference but enough to make the macros change. 🙂
My issue with MFP is it makes you put in your specific goals and gives you the tools to strive for (unless I’m missing a way to do it by just putting in your own macros totals) I gave up on it because that part of it aggravated me. The macros on the diet plans won’t do the same thing for everyone either so I had no idea what to put in for my fitness goals. I’m trying to put on muscle weight so this diet may work for that/might not (so far I haven’t gained anything but look totally dfferent) LOL but for someone who generally didn’t exercise as much and/or ate more calories than our diet plans call for this should have them lose weight. I just totally gave up on MFP and TRIED to follow Nicole’s plan
For you to put in specifics for MFP you need to go into setting section and choose the goals part.
On the main page click on “more” at the bottom. Then click on “goals” (it has a bullseye next to it) Then click on “calorie and Macronutrient goals”. This is where you can be more specific by inputting the goals of Nicole’s plan in there. You will need to upgrade in order to input grams, or else it will make you just put in %’s…and this will not be as accurate. You can put in whatever goals you want when prompted by MFP. But you can ALWAYS override what macros they suggest for you by going into this goal section. Let me know if you don’t see this on MFPIs there an “idiots guide to macros” someplace? I don’t understand how 170 grams protein/140 grams carbs/40 grams fat = 30/40/30. So that’s my first problem. On Phase 1 I didn’t worry about it because I followed the plan exactly and didn’t make substitutions. But for Phase 2 I need to make some subs. Has anyone put the plan for Phase 2 in MFP and gotten the totals correct? If so, PLEASE, PLEASE take a screen grab so I can cheat off of it. Mine is so off and I’m getting really frustrated. Would just love to see what it’s supposed to look like and then I can take it from there and make my subs. I’m on plan 2, but would take plan 1 if someone has. And again, if Nicole has a video or post that explains macros, please let me know – what I found in search was about weighing food and I’ve got that under control. Thank you!!
Hi there.
First of all. THe first numbers you listed are grams of each macro. The second list of numbers (30/40/30) Those numbers are the %’s of the macros. I would upgrade MFP so that you can put the goals for your macros in grams. Those numbers are easier to work with when it comes to meeting your goals specifically. What I am saying is: Just pay attention the the grams of each of the macronutrients when looking to meet the goals of the nutrition. Also, remember that when inputting the food into MFP….there are “made up” foods in there. People will input their own numbers into foods. So you need to have a general idea of what the make up a food when it comes to macro nutrients. Sometimes they have a Green check mark next to foods that are “certified” as being accurate. Hope that helps.If we lift first and then do cardio after either immediately or later in the day, then how are we doing fasted cardio?
In the instructions it says you don’t have to do fasted cardio (first thing of the day on an empty stomach)….but you can if time permits.
“You can perform fasted cardio in this phase, but don’t feel like you have to if it doesn’t fit your schedule”-Phase 2 cardio
Looking ahead to next week, I’m concerned about how to prepare the mahi mahi and the top sirloin. Do I just cook it in a pan with some cooking spray? Or do I bake it? What’s the best and most efficient way to do this in mass quantities?
Thanks!
Hi,
An indoor grill pan can work wonders. It tastes good and you can get a bunch done at once. Don’t ask how to prepare as I am a terrible cook. But I can master the grill. Good luckQuick question ideally if i can split it up i am doing cardio in the am and lift in the pm. If that doesn’t work somedays and i have to do both am i still lifting first then cardio for phase 2 or does this change thanks !
I would still lift first and do cardio after. 🙂
I think I have the flu. Rested over the weekend but still not 100%. Taught a cardio class this morning and thought I was gonna die (normally easy); it totally wiped me out.
I did one set of weights and had no strength.
What do you recommend? I’m so bummed cause this is the last week to lift heavy. I want to build as much muscle as I can.
Listen to your body. You can lower the intensity….and see how you feel. Sometimes intense training can be a slippery slope when you are trying to recover from being sick. You can make it more difficult to recover from the illness and your training is not where it should be either. Your health comes first.
Hi, I had a question, too. I have the Interval Timer app, and I was setting it (just as Nicole shows us in her sample Cardio Acceleration video). She says she sets it for 35 sec, to allow her to get to the next exercise, but doesn’t that mean that the buzzer (or bell) goes off at 35 sec, rather than 30? In other words, how do you get the buzzer (or bell) to sound at 30 sec, giving you 5 seconds to switch? Am I just being dense here? LOL.
She sets it that way so that you are using the rest time and the work timer both as work. Does that make sense? Then the buzzer goes off…just get set for the next exercise and starting doing it…probably will take you 5 seconds to pick up the weights and get set. Trust me……the 5 seconds will feel like 1 second lol. you are dense, this is new to you and believe me…..it’s a great workout.
Hi,
The past 3 weeks the nutrition plan has been more than enough – feeling great and full following it to a tee….however since this past Friday, I have been extremely hungry, I had to eat another meal – got a salad at sweet greens with chicken and egg and avocado! Not sure whats going on as my water intake is still a gallon a day. Maybe my metabolism is moving faster? Any advice on how to remove this hunger without adding anymore food? or is it ok to eat a little more?
Thank you,
Lisa
The food is doing you good. Sounds like your metabolism is increasing….maybe all along your weren’t eating enough. See how this whole program treats you and you can make some calorie changes when the challenge is over. Sounds like a good thing to me.
Looking ahead – I don’t eat fish or red meat. Just can’t. I can substitute turkey or chicken for the mahi mahi so I’m ok there, but what about the sirloin? There is no higher fat protein that I can eat. Any suggestions?
You can eat a lean protein and look at how much fat the sirloin has and find a suitable fat source to make up for that. Use MFP that way you can make sure you are hitting your macro goals.
Hello everyone!! Hope you are all feeling awesome so far, I know I am–soreness included. I have a question about the timing of workouts for Phase 2. Depending on my schedule for phase 1, I usually back to back the weight training and the cardio when I can, although some days I split it up. What is recommended for Phase 2. I read through all the info, and I don’t see a recommendation listed. Or is it the same as phase 1–just get it in however you can? Like weight train in the am, cardio in the PM or vice versa. Or can we back to back, and if doing back to back-should we weight train or do cardio first? I’m going to really have to get creative with scheduling in Phase 2 with my workouts. Please help!!!! Thanks.
If you can split the cardio and weights…do that. Save your energy. If that’s not an option, again you should strength train before cardio. Good luck
Pretty much every day I am not extremely hungry, I eat all my meals as listed and I am fine.I am following the women’s meal plan 2. But then every two weeks or so I have a day where I am just starving all day. Like today for example! Last night I did the leg workout, this morning ate breakfast and did a spin class for cardio. This afternoon I did the chest workout. Is it because I have been to the gym 3 times in less than 24 hours? I am guessing I stick to the meal plan when this happens, I’m trying really hard, this is the time when I usually fall of the wagon so to say! But I feel so hungry!
A leg workout is super taxing on the body. Take ALOT of energy. I would definitely look at 3 workouts in 24 hours. Just make sure your meal timing is pretty good when doing those hard workouts (all of them are hard but legs is a special on lol). Just stick to the meal plan as is. Timing is everything sometimes when it comes to the meals and using them the best we can for recovery. Keep working hard.
Hi Naomi,
I felt it in the front of the knee of the front leg and when I bend I lead w the back leg. I’m wondering could it be the width of my stance? I think I had a more narrow stance yesterday. Thank you so much!One thing I would like to add would be to try to really focus on the driving through the heel of the
front leg. If you have more weight in those toes it can put pressure on that knee cap. Focus on driving using the glutes. Just make sure that back leg is back far enough too (little less likely that but everything counts). Hope that helps.I am curious for your Olympia prep I seen you froze the fish and the steak after cooking. The second phase calls for fish and I do like to prep my food and freeze it. But I wasn’t sure how the fish or the steak would tasted after it had been froze, do you reheat it? Or just thaw it then eat it cold? Just trying to look for tips. I will typically freeze my food together turkey rice broccoli all in one bag and it reheats just fine. But not sure about the fish, any tips or suggestions would be greatly appreciated.
I have actually done both with fish. Fish can get “slimy”….but generally when you are reheating, the slime isn’t there. At least that’s what I have found in my experience. I would try it….maybe leave a bit more cooking for when you reheat it, that way it’s not dried out. Hope that helps.
In Grocery List Phace 2, there is 1 bag of whole Natural Almonds (Fats/Nuts/Seeds) , but I can’t find almonds on the the meal plan (women or men). Is that a typo?
I didn’t see that in there either. Unless my eyes are failing me 🙁 Possibly for an exchange.
Nicole told me to post a picture of this after I told her the macros and said she would let me know. I posted it last week on our convo thread and never got a response.
I would just stick to the condiments list that she provided for you. That way you don’t have any question that you followed the plan to a “T”.
I was just looking at Phase two and had a question in regards to the total acceleration workout. Are we supposed to rest in between the rounds or do we go straight from round 1 to round 2 and so on?
Hi there,
you just keep going from round to round. The cardio is the only part that will change once you go through each of the strength training exercises. It’s a tough one. Work hard!Ok or not to use this?
I would stick to whatever condiments Nicole suggested. Do you know all of the ingredients on the label? My thoughts are, if you don’t know what’s in it don’t eat it. Or you can’t pronounce it, don’t eat. I would try and stay as clean as possible.
I follow meal plan nr 3.
I have lost 5.5 lbs allready.
In the first challange I have lost 32.2 lbs in those 30 days. I have got the feeling my macro’s are way too low (again)
My current weight is 181 lbs with a length of 5’97.I train heavy and every rep/set/minute.
What is the teams opinion?
Everyone is different….you have to think that 100 people may be following the same plan you are, but you have 100 different metabolisms and body types. This gives you a ton of insight into your body and where you are with things. You may be someone who could afford to jump to the next meal plan, but i wouldn’t recommend that for everyone. I would just see what happens with this particular program and don’t jump ship yet. When the plan is over, that would be a great time to experiment with the macros we gave you and you can add calories and find your sweet spot.
So i’m a little confused on the exchange amounts…so i’m on plan 3. If i want to exchange sweet potato for brown rice is it the 5oz or do I need to figure out the carb breakdown for the rice and go from there? Brown rice on that list is .5 cup but my plan calls for 1 cup…Same with vegetables. It says they’re one cup servings but you ask for 2 cups of spinach on the plan…
Hi Jennifer,
Yes, when you make exchanges you will need to reconfigure the macro totals. You will need to plug the amounts into my fitness pal to make sure you chose the correct amount of the exchange. Same thing with any other food on the list. It takes effort….but once you get it, you won’t forget it!Does it matter which leg extension machine we use? I don’t want to sound silly but there is a machine at my gym called the Roc IT by Hoist. It moves with you as you do your leg extension. Is this good or is the “stationary” leg extension machine better?
Probably not a big deal. If they are both leg extensions, they are both designed to work the quadriceps. One design is just different than another.
