Maureen
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Hello Nicole and team, just want to say “Thank you” for this amazing experience. This challenge has been so beneficial for myself and my husband.
We have learnt so much from you and your team.
Hope you have something planned for us after these 30 days are over:)
Looking forward to learn a lot more from you!
Once again, thank you!Thank you! Its the dedication of the participants that makes all of this worthwhile. If one person is changed after this, then it’s a success. good luck and I am sure there will be something more coming for you guys to keep up your momentum. Thanks for giving it your all!!
Wondering if anyone has recommendations for gym bags? I’d like to get myself one for completing the challenge and to have a great new bag for continuing the work! I’d like something with a separate compartment for shoes and maybe some other divided space for wet/dirty clothes. I haven’t had a lot of luck looking online for some reason (it also doesn’t help that I’m cheap and unwilling to spend $200 on a bag…lol) I realize Nicole may not be able to chime in due to potential sponsorship conflicts : )
Thanks!!I have had great luck with middle of the road backpacks from REI. Osprey is a great brand. All they make are backpacks. You can always look at under armour or Nike usually has a dirty clothes/shoe section. Hope that helps.
I am recovering from hip surgery and my balance is a real problem. My question is Is it okay to lightly hang on to a wall so I don’t completely lose my balance while doing the Single Leg Still Legged Deadlifts?
That is ok. Just put your fingers lightly on the wall. That way you are still challenging yourself but doing it safely for where you are physically 🙂
Will we be using the same Hashtag for the after photos? I need to do the photos this weekend.
Hi Cheryl,
You will submit your photos at the end just like you did in the beginning. The ‘after photos’ can be uploaded starting Nov 22nd 🙂
You will get an email with all of the instructions so keep an eye out!Nicole, what’s your take on low sodium chicken broth? I see lots of ladies adding it to their food or using it in recipes during the challenge. I absolutely love it and think sticking to an otherwise clean meal plan would be a million times easier if I could add chicken broth to my dry, boring meals. Thanks!!
Hi there!
It will add less than a gram of each of the macros….could it effect things? Maybe. The thing that would normally get you is the sodium. But it looks like it’s only 45 mg. Just make sure you are meeting your macros with it. In the end, it wasn’t included in the program. So you always take the chance by adding something to the program that wasn’t otherwise there….your results may then vary. Good luck! One week!Maureen….I haven’t been hungry for the last 2 weeks until yesterday and today! It has finally caught up with me! You are right!
Finally!!!! 🙂
Hi there. If I get through the whole day and there are calories (macros) left over, is it better to eat SOMETHING to meet the # of macros or can I just go bed? I dont want my body to hold on to fat because I didnt make my macros. For example, I had 200 or so calories left for tonight…??
Thanks.
Jenny
I would eat something to meet those macros. Your calories are already at a deficit with this program, you don’t want to make it more than it already is…Give your body enough to do the work and make the changes it needs to 🙂
I’ve been using MFP for years and I had it set about 1750 for the past several months (though there was more often than not a glass or two of wine in there – which just *might* be how I got this voluptuous figure!) Macros were definitely different, hitting about 50% carbs, 25% fat/protein. That was without exercise too, which kept my weight and mass percentages consistent.
Why don’t you try the 2nd Plan and see if that amount of food is better for you. Give it a try….Then you can slowly add going forward once your body gets used to it. Hope that helps.
I would LOVE that!
We shall see 🙂
After meal 1 at 8am, I’m not actually hungry until about 1pm. Even today, it’s 4pm and I’ve only had meals 1, 2 and 3 minus the carbs. I end up trying to get everything in at the end of the eve (usually eat dinner/meal 4 at 8pm) and go to bed overfull with reflux.
Do you know what your calories were before starting this program?
I’m still not only not hungry, I am having trouble eating this much food. I’m almost vegetarian, so I’m not used to eating nearly this much meat and chicken is my only real choice for protein with the occasional salmon or tuna, and I’m choking it down. At 5’11” and (today!) 177lbs – down 7 from the beginning of the challenge! I’m firmly in the Meal plan 3 category. Can I drop to the plan 2 without affecting muscle growth? I.e. keep macro percentage the same with fewer calories. While I’ve worked out off and on since I was 16, I’ll label myself as a beginner from a physical standpoint only because I hadn’t set foot in the gym for 8 months (it won’t happen again) and I know my lean muscle mass is low (32%) following an acute illness about 10 years ago and this stupid getting older thing. I need to lose fat, but know that building muscle is both my primary goal and will help with fat loss.
Thanks for input!When do you start feeling full? Do you get through the first few meals and are fine?
I have always lifted, but decided to use these 4 weeks to push myself outside of comfort zone. I just keep picturing myself winning the prize and actually standing infront of my idol. I am SO SORE that somedays I think how am going to do this workout, lol. Crank up the tunes, dream and stretch!
Benched 100 pound bar for 5 reps (most prior 85 pounds) Squated 95 pounds for 10 reps (most prior 70 pounds) Loving this challenge and can’t wait to see everyone’s success!!!NICE WORK!
Hi!
Is it normal that I haven’t lost any pounds on the scale? I feel strong and my clothes fit much better. I went from 160 lbs to 157.8 lbs the First and Second week but I am at the same weight now (157.8 lbs) Week 3. Anything I should be doing different?
Also, I saw Nicole once post a picture of herself at a wine tasting….Christmas parties are approaching, I know alcohol not permitted for this challenge, but once its done and I continue on the program, if I consume a glass of wine here and there, will it affect my results?
Thanks!
Vanessa
OTTAWA, CANADAHi Vanessa,
Everyone is different. It sounds like you are making progress despite the scale not moving a ton. If you are making a lot of exchanges, i would eat as close to the plan as you can. Get in all of the workouts as planned and WORK HARD!
Alcohol contains 7 cals per gram of alcohol and they are empty calories. So those calories will add up and they won’t add anything positive to your health and fitness goals. The fitness game is a delicate balance. The more we let in, the further away we can get from our goals. If you are happy with your progress thus far, then the program you are working on is obviously good for a positive change for you. Hope that helps.So every 30 days I get a scan done to check my progress. I had one today that showed a slight decrease in muscle mass. However, I have leaned out considerably these past 3 weeks and a nice decrease in BF. This month was the first time I had a decrease in muscle mass. My question is, what do I need to do to make sure this doesn’t continue? Thanks ????
Hi there,
Whenever someone is doing a “cut”….they run the risk of losing muscle mass. You will probably need to just slowly bump up the calories again post challenge if that’s what your goal is. It’s a pretty delicate process trying to balance looking more cut and not lose muscle. It’s tough. Competitors go through this every in season. Hope that helps.I was wondering if someone could discuss this. I have seen a lot of people commenting about using it or recommending others use it.
As someone who isn’t familiar with this supplement it would benefit me to understand why so many people are suggesting it.
ThanksCreatine is thought to help increase muscle size and improve athletic performance. I would say at this stage of the game it’s not necessary for this challenge. It could be something to add in the future. In my opinion, If your nutrition isn’t figured out, then there isn’t a need to add supplements like this. Does that help?
Hello,
I am wondering if the transformation plan links / information (workouts, nutrition, cardio, supplements, etc) will still be viewable after the challenge is over? I do not have a functioning printer, but I want to be able to still have access to all the information in the future. If the information is not going to be accessible, I will make sure to write it out by hand before the challenge ends.
Thank you!
Jusse
The info will be up for a week after the challenge. You can print the sheets. That makes it so much easier. Good luck!
Hey nicole, I’m sad to say but excited at the same time, I have to stop the challenge as I’ve found out that I am pregnant. Good luck to all the participants, I’m looking forward to doing another one in the future!
Congrats! We look forward to seeing you in the future challenges 🙂
Hi there,
The protein shake is part of the whole nutrition plan that is written. You have it on days that you are strength training, post workout. Are there other proteins you like on the list that you can sub for the egg white?Could you please give me an alternate exercise for the STANDING BEHIND THE NECK PRESS? I am just getting over a Rotator Cuff injury and I have been told NOT to do this exercise by my physiotherapist. Thank you!
Just go with a DB overhead press. Hope that works.
Ok … who else is wondering if we can do that pizza into our plan ?????
STep away from the pizza…..Thanksgiving is around the corner. We can do this!
Hi!
I follow the meal plan except I eat meat/fish/eggs three times a day instead of recommended four (female, under 130 lbs category) and include whey protein shake. This high amount of animal protein often makes me gag because of its texture and whey protein mixed with water is a pain to drink because of artificial sweeteners…I am a foodie with sensitive taste buds…Each day I cringe more and more when see what I have to eat. When I try substituting it for plant proteins or mixing whey with milk, I end up exceeding the carbs limit.
Any advice, tips, or suggestions on this?Thanks!
IT depends on how much you are over. If you can cut another carb down a bit in order to make the numbers work, then go for it. Good Luck!
Well, my first week went perfect and the scale showed a 4 pound loss and 1 percent body fat loss. I do not have much to loose. I would be happy with 10 pounds, so I’m not doing this challenge for the prizes, even tho it would be great. I don’t think that being somewhat lean and within 30 days, being able to see a major transformation. My goal in this challenge is to get myself to eat better and slowly take some weight off. Its funny because I am a big numbers person, I am afraid to check the scale again, because if it has gone up, I get extremely discouraged. The last 10, is extremely hard to take off and more importantly keep off. Instead of weighing myself, I am trying to gage my progress by how I feel and how my clothes are fitting.
That’s great girl. I look at starting this plan as starting to go in the right direction. You may not get to your ultimate goal but you will have a head start. Good luck!
Hello Challenge Team –
Is there supposed to be a superset in between these 4 leg exercises or is it a giant set?
Single Leg Stiff Legged Deadlift 3 10-15 (each leg) Legs
Dumbbell Reverse Lunge 3 10-15 (each leg) Legs
Leg Press 4 10-15 Legs
Hack Squat
Thanks!
Vicky RepphunLooks like you are resting after each set. There are specific rest instructions after each exercise. Good luck!
Can You recommend seasonings that would offer flavor for fish or veggies ?
Try Mrs Dash 🙂
If I switch my sweet potato to red potato and my brown rice to Barilla Plus Protein pasta (or whole wheat pasta) but make sure the macros are the same, will it have any negative effect?
Hi there!
If its not on the exchange list then it is not recommended for an exchange. When the program is over feel free to work that in. Good luck!
