[Maureen]

Jen wrote:

Hard as I try I. Annoy so pull ups yet I would replace that with the wide grip pull down but that’s already in the plan. Should I use the pull u machine with the assist instead?

Hi there,
If you are saying that you cannot do a full pull up on your own, feel free to use the assist machine for pull ups. Or you can use the big circle bands to help with that as well.

[Maureen]

nracki wrote:

…it seems to me it would be helpful in the challenge to have this information, to quantify the steps rate.

All other cardio is given a specific rate (RPM for spin bike instead of gears, MPH value for treadmill, etc.).

If you are in the process of checking, thanks!

Possibly 75 steps for level 8 and 140 steps for level 15.

[Maureen]

Lori Moore wrote:

Nicole….I’m assuming by ‘5g of each macro goal’…you are meaning to be within 5g of the numbers you have listed at the bottom of each meal plan??? In other words I’m on Plan 3. I am within 5g of your numbers of 185p, 235c, 65f. But my percentages are not 40-30-30….they are 41%c, 33%p, 26%f. So, should I be setting MFP to go by percentages….or am I correct to go by your numbers and then make sure I’m within 5g of each???

Sorry for the confusion, but I just want to make sure I’m setting it up correctly.
Thank you so much.

This was taken right from the text
“Also, if you are making any alternative food choices from the Food List below, be sure to keep the total macros for the entire day (not per meal) within 5 grams above or below the recommended totals as listed. ” THe grams not the % Does that help?

[Maureen]

Yes. 10 oz = 20 grams of carbs 🙂

[Maureen]

A D wrote:

Hi. I know the plan is written as is for a reason but sometimes my schedule is crazy. If I only had 30 minutes for the workout, but could get another 30 mins in during the day, would it be ok to do half the workout at one point in the day and finish it later? (I’m talking about actually breaking up the weight workouts – I know it’s ok to do cardio in a separate session). What would be the best way to break it up? Maybe the first 4 exercises – complete all sets; then the remaining 4 exercises (as example) and do all sets, or would it be best to do all exercises in both sessions, and maybe only 2 sets of each exercise – then repeat for the next 30 mins block I have? Thanks

Hi there,
In my opinion breaking up the training portion will change the workout itself. Everything is designed and written to be performed together for a reason. Rest periods, sets etc. When you break it up, it will essentially change the effect of the workout.

[Maureen]

Krisitna Oertel wrote:

Good Morning
on days when there is ab training..Can do abs first then go into shoulders for example?

Hi there,
I would just try and follow everything on the plan as written.

[Maureen]

Michelle Schabel wrote:

I am not good at figuring that stuff out. Do you think that My Fitness Pal will help with that?

Exactly, My fitness pal is great for making subs and making sure you are meeting your goals. However, If you can help it, I wouldn’t do any substitutions at least for the first 2 weeks.

[Maureen]

There is most likely a higher sugar content in the vanilla greek yogurt. I would check the macros….if they are the same I am sure it’s fine. But my guess is that it’s not.

[Maureen]

Cook it if you would like to 🙂

[Maureen]

According to the info on the supplement sheet….it looks like you are probably ok with that. It’s the higher 8:1:1 or 10:1:1 that might not be beneficial

[Maureen]

Ezekiel bread is the Name of Food for Life’s bakery name for the bread, ….it is a sprouted grain bread. So if you can find a sprouted grain bread you will be just fine, the macros should be about the same.

[Maureen]

Hi there,
It could just be what you are choosing on my fitness pal. There are different brands etc that will throw some of the numbers off. just make sure your macros are within the 5 grams and you should be fine.

[Maureen]

Yes it is ok to chew it but don’t go overboard. Sometimes the gum can leave you bloated lol. Not a good feeling.

[Maureen]

Yes, The post workout shake is included in the total for the macros.

[Maureen]

Hi there,
Just look on the carbohydrate exchange list and do what works for you. Don’t be nervous. Just trust the process. You aren’t eating a bunch of junk carbs. Good food in, good results out. 🙂

[Maureen]

Sara Kowalski Thomson wrote:

I’m plugging in my goals on MyFitnessPal, I have always wondered how many daily grams of sodium and sugar to set it for, for the best results? Or has it set it for me, once I’ve plugged in the 40-30-30 carb-protein-fat goals?

I don’t think you should have to put the 40-30-30 in there as a goal. That is what the meals are broken down into. So it should already come out that way as you log your food.

[Maureen]

Angela Gleaves wrote:

What is an alternative to the Stepmill? We do not have a Stairmaster at my gym, but just the one machine that is like more of a calf machine to me…but maybe it’s the same thing? Am I making sense? LOL. I posted a pic of what we have.
Thanks
Angela

That’s a stepper…not the same as a stepmill..but pretty darn close 🙂
Do what you can with what you have

[Maureen]

nracki wrote:

Hi Nicole,
On the stepmill, would you happen to know the steps per minute for level 8 and level 15? I was using a Stairmaster stepmill at my last gym and the levels always seemed to be consistent with your workout plans. I am at a new gym now, and they have a Matrix stepmill only. The levels on this machine do not seem accurate. If I knew the steps per minute, I could pay attention to that and figure out the levels for this machine going forward. Thanks for your help!
Nicole

I am not sure of that…..

[Maureen]

I would try and do what you gotta do in order to follow the plan as written. I totally understand the “getting up early” part. My best advice is to try and make it work. Any modifications away from what’s written will change the program and may alter the results we are after.

[Maureen]

Hi there,
Just try and follow the order of the meals as written regardless of your training time. Obviously, the next meal post training is going to be your shake. Looks good!

[Maureen]

If you can get a fridge in your room. I would freeze what food you can and then pack it in your suitcase and then you can store it in the fridge in your room. You can bring oats in a packet, protein powder, buy some fruit, tuna packets etc. When you eat out you will need to tell them to prepare your foods with no oils or butters or sauces…that way you are trying to control what you are eating the best you can. But know, eating out is a tough one. Even if you do tell them how you want it prepared. Asian places are great because you can always ask for steamed chicken and vegetables 🙂

[Maureen]

Any of the lean protein choices will be a good sub.

[Maureen]

Hi there,
Go by your height on the meal plan. Just trust the plan and go with it. It’s important to trust the process to see what works and what doesn’t work. I know it’s scary sometimes because it’s a step away from what you are used to. When you want something you have never had….sometimes you have to do things you have never done.(you get the idea)

[Maureen]

Hi,
I have had this question a couple of times…it might be that brands or what you are choosing on my fitness pal is not accurate. Remember, not everything on there is what it should be. So make sure when you are choosing foods on MFP you are double checking the macros on there is matching the label of what you are buying. Just to make sure you are accurate. And like the other member said, as long as you are within 5 grams you are ok.

[Maureen]

I wouldn’t fret about it. Just make sure you are eating what’s listed and make sure the macros are within 5 grams of what’s listed. We all use different brands etc….so we may vary. But it shouldn’t be way off. Within 5 grams would work. Do the best you can.

[Author]

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