[Maureen]

Maria wrote:

I love my caffeine but took a break from drinking it. I haven’t had any since October 27th.. but who’s counting. lol I miss it and was wondering the pros/cons for drinking caffeine beverages- more specifically coffee or unsweetened ice tea.

the jury is still out on how much caffeinated beverages effect your hydration status. Some sources say,Tea, coffee, soft drinks contain water, but the diuretics contained in these caffeinated beverages flush water out of your body. In my humble opinion: There is no replacement for water.
Caffeine can be good for workouts etc…but you will build a tolerance of sorts and need more for the same initial desired effect. I think you are a smart one to not have them in your plan. Much better that way 🙂

[Maureen]

Steven wrote:

If I want to swap out sweet potatoes for brown rice one day, do I just do an exact swap by grams?

For example, one of my meals says to have 200 grams of brown rice. Is it not cheating to cook sweet potatoes and then eat exactly 200 grams or is there a conversion factor I need to be worried about because 200 grams of brown rice isn’t the same as 200 grams of sweet potato?

The answer to this above question should hopefully help me with the same questions I have for veggies… swapping the green beans for zucchini… etc…

Thanks!

You would need to figure out how many carbs of the ezekiel would equal how much of the sweet potato in order to do a good swap. That’s where MFP comes into play. You can experiment and see how much gets you close to the final macro number for the day. Does that help?

[Maureen]

sandra wrote:

I am not sure if this would help but it’s worth a try. I am sensitive to dairy so before I at my greek yogurt I take the lactaid dairy fast digestion enzymes. It’s helps me digest and handle dairy intake without bloating or sensitivity issues. They sell it in any pharmacy section, definitely worth a try.

The Lactaid would help you to digest it. If it only bothers you if you eat it everyday, I would use the exchange list to sub another item in so that you can have it a few times /week.

[Maureen]

Jennifer Beecham wrote:

Can you recommend a brand for the EFAs for the 3:1 ratio ..I prefer capsules over liquid
Thanks
Jen

I would either go to your local vitamin store and give them the parameters Nicole outlined for what to look for and let them pick out an appropriate one for you.

[Maureen]

Tasha wrote:

Hi everyone,

Is anyone having issues with waking up in the middle of the night every night to pee because of the increase in water intake?!

Does anyone have suggestions?

Thanks!

Just keep drinking lol. Welcome to my world…bumping into walls and tripping over stuff in the middle of the night. #lifeofagymrat

[Maureen]

Karen Okerlund wrote:

I have a feeling this question MIGHT be rhetorical (my apologies if so)

Is tabata treadmill/rowing/elliptical etc training acceptable for Phase 1 cardio? As long as I stretch the cardio to 30mins?

I don’t see a problem with this…if your heart rate is getting elevated and you are doing it for the same duration.

[Maureen]

Audrey wrote:

what would be a good suggestion for swapping out the “pancake” meal 5 ? please and thank you

You would need to swap out a protein/ protein and some fat/carb
You can use the exchange list to get the right amounts of each. Just test it out on my fitness pal to make sure the macros are SUPER close. You are swapping an entire meal…that’s where it can get tricky.

[Maureen]

Stephanie wrote:

so i just have a ? i followed completely first week no issues …ideally would it be best to just follow this exact meal plan without swaps if you are ok with eating same thing?? or would be best to swap some at some point wasn’t sure if better to switch vegetables and etc? thank you loving the program!!

If you are good with the plan, don’t fix what’s not broken. You are on track and sometimes that’s hard to come by. I would ride it out until you REALLY want to change something. Nice work!

[Maureen]

Karen McGregor wrote:

I checked again and the measurements are correct.

This has been a question by others. A few things: different brands may yield different macros even though they are the same foods (roughly). Another BIG thing, is that there are alot of foods On MFP that have been added wrong by others but are now in the fitness pal database. Very important to look at the macros of what you are adding to make sure they are the same as what you are looking for. hope that helps.

[Maureen]

Jennifer wrote:

Hello! Would venison be an appropriate swap for a lean protein since it’s a pretty lean meat? Thanks!

I don’t believe it’s on the list……However, if the macros line up with another lean protein, I don’t see the harm. It may throw other things off so you will need to make sure at the end of the day

[Maureen]

Jennifer wrote:

Hey there! Looking for a recommendation for an alternate exercise for the machine preacher curl. I clicked on the link for the video, which I know shows alternatives, but the link isn’t working. The machine curl is just a weird motion for me.

Is it best to just do preacher curls with a dumbbell or barbell? Or spider curls?

Thanks!

You can use an incline bench. Where your body would be your arm will go stand behind the bench and put your arm over top and use a DB for it. It becomes a single arm exercise but it’s very effective.

[Maureen]

Kathy Carlin-Houle wrote:

Hello! Do I take the BCAA’s on rest days too? I have never used BCAA’s before so I just want to be sure on what to do. My instinct says to but thought I would check with the pro’s. Thanks much ladies.

You can. Most importantly, during training on those days is key.

[Maureen]

Tiffany wrote:

Hi Nicole,

Just to further clarify, without the post-workout shake, our macros will also be less than what is listed on the meal plan, correct? Roughly 200 cal, 32g carbs, 2g fat, and 32g protein less on those non-workout days?

You will not have the post workout shake on non training days. So those macros won’t be there.

[Maureen]

Rebekah wrote:

I could probably use more water. I feel like I am stuffing myself with food, struggling to get it all in honestly. I woke up not hungry at all.

I could have had more sleep last night.

Definitely more chest work than I have done in awhile.

Just think….it’s all new. Your body is probably saying “what the hell”…to be honest. Just take it one day at a time. Stretch, foam roll…..do the best you can. If you feel sick…listen to your body. These workouts are intense. Make sure you are using the rest periods. Don’t rush. If it’s not going away and it gets worrisome, by all means go see your doctor. Hope that helps.

[Maureen]

Tammi Ruddle wrote:

I have been watching the video and adjusting my stance,length away from the machine, etc. I feel this exercise more in my triceps. Help!!!

The key is to keep your arms really straight. I tell my clients to push the weight from the heel of their hand. If you grip the bar really tight, you will tend to try and muscle it down. WHich sometimes leads to bending the elbow as well. Hope that helps.

[Maureen]

Amy Blank wrote:

I Love The Workouts! No problem there. I’ve been hitting my macros on point each day. I’m getting the sleep I need. My problem is energy. I work hard, but know I can work harder. It’s not strength issue, but an energy one, if that makes any sense. I add BCAA to my water to sip during workouts, and throughout the day I’m drinking adequate amounts of water.
Do you recommend a pre-workout supplement that could boost my energy during workouts? I’ve never taken one so I don’t even know where to start.

Hi there,
I would stay away from that at this time. Let the nutrition start to take hold. You are taking in more calories so your energy should start to increase more to handle these workouts. Make sure you are getting 7-8 hours of sleep and drinking plenty of water.

[Maureen]

Jenny Maye wrote:

Ok, so I go to two different gyms. One is Planet Fitness where I can get almost everything in except legs bc they don’t have free barbells, only smith rack. I started going to another gym on weekends just so I can do my heavier lifts. I tried leg day today at PF and it doesn’t cut it. I’m thinking of hitting my other gym this weekend and just restarting the 5 day cycle on day 3 with legs again and then following the cycle from day 4 say on Monday. Is that OK or will that screw everything up?

I would just keep moving forward so that you are on the plan the same as everyone else.

[Maureen]

Martha wrote:

Hi! I have plantar fascitis. Can I swim instead of the run/stepper? I may be able to bike, but it’ll have to be recumbent

All good suggestions. If you can bike, I would advise that. Some of those intensity techniques may not be able to duplicate in the water. (don’t get me wrong, swimming is hard) You can work on stretching that out by taking a lacrosse ball and running it along the bottom of your foot, as well as back and forth (side to side underneath). It’s a matter of stretching out that band of tissue.

[Maureen]

A D wrote:

2 questions re legs:
1) Dumbbell stiff legged deadlift – is this one leg (kicking other leg back while weight held in one hand) or 2 legs with dumbbells held in both hands?

2) barbell walking lunge and barbell split squat – can we do this with a weighted vest and pyramid with dumbbells when more weight is required?

HI there,
Check out the full program and you can click on the exercise and watch a video….
here’s the link to the first one.

Exercise Demo: Barbell Stiff Legged Deadlift

[Maureen]

Rebekah wrote:

Hi Nicole,

So yesterday I did chest/abs because I taught cardio classes (waiting to do legs) and last night and this morning I had extreme soreness especially in my triceps. Could barely lift my arms. During my cardio class this morning I struggled to finish with just light cardio options and have felt very nauseous. A lot of numbness and tingling in forearms and fingers. Feeling weak. Do I just have some lactic acid build up? I had planned on doing arms today but wonder if I need more recovery?

Have you been training this hard? Are you drinking enough water and eating enough food?

[Maureen]

Ann wrote:

I’ve been eating the excact meal plan for 3 days now and i’m still a little under my needed calories and carbs at the end of the Day. Is it okey to have about 100g blueberries with my breakfast or is it better to ad some more Rice/pasta or oatmeal with the next meals to get to the right macronutrient Total.
Thank you

If you are eating EXACTLY what the meal plan tells you to then you will be fine. Odds are when you are putting the info into MFP either the brands is “off” from what nicole logged OR (which is an even bigger possibility).. the food you are choosing was put in wrong by someone else. Remember, MFP isn’t always accurate unless it’s a certified food. So make sure you scan when you can and double check the macros.

[Maureen]

Jennifer wrote:

My plan is for 12oz. This is about 20-25 strawberries. Seems excessive? Is that correct?

It’s in the plan. In this phase your calories are higher than normal.

[Maureen]

Celi Vaz wrote:

Sorry if this a repeat question. Are the strawberries for the post workout shake supposed to be 10oz?
Thanks,
Celi

yes 🙂

[Maureen]

Donna Mollica wrote:

Can a spin class be counted toward cardio? I do SoulCycle and classes at NY Sports Club

Hi there,
My guess is that a spin class is 45-60 min. This phase you are only doing 30 min for 3 days. Just make sure you are keeping the cardio down in this phase.

[Maureen]

Julie wrote:

I tried the exercise ball tuck, kept falling off. Then I was laughing so hard I had to stop.

try and try again lol

[Author]

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