Maureen
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Hi, looking forward to Friday, I am confuse with block 2, we are not going to do warm up in this block?
Also, could you explain the dynamic, are we doing 10 renegade row per side following the high knees, then 8 renegade rows follow high knees and going down until we just do 2 renegade row?,
Will be 8 minutes enough time to do all the ladder renegade rows?
Thanks in advance
The warm up is page 25 for “total body”.
So for the workout you would do 10 rows per side then 30 high knees, rest then back to 8 per side and so on. I think you will have enough time.So I’m looking ahead to phase 2, I know we have a week left in Phase 1, just trying to get things in order.
I’m on MP3, meal 1, option 2. That is actually one of my favorite go to meals already except with oatmeal.
If I omit the (F) 10ml coconut oil and I replace it with 2 whole eggs then I would have to decrease the egg whites to 6 correct?
Inthink I understand what you are asking. If you make that exchange and don’t want to waste the whites, you would have to decrease the egg serving for the protein? Cuz you are using the yolks for your fat instead? Am I understanding correctly?
We are rapidly approaching the middle of the challenge, and I have normalized eating 5 meals a day with their current macros. I have not gained weight. I have started to see muscle definition and strength improvements. As always, big gains at the beginning, which helps with the motivation to continue. I think this plan is extremely well thought out and put together. I had been on a keto diet more or less for a long time. I also cut out all alcohol since fall. My wife and I are both on the challenge. I love that in contrast to keto, I am eating fruit like blueberries, which I love, and oatmeal, and flour tortillas! It is like a food vacation. My wife has done a lot of this in her past training, so she is used to weighing everything and she is a monster in the gym. But she has a job that takes her into the Operating Room for sometimes the entire day, and she doesn’t like to have to eat 5 meals.
So, I wonder how we will eat going forward. I guess I could continue to use the substitution list and get creative. But, is there another “plan” to continue to make the improvements after a challenge? A sustainable approach to feed the body what it needs to build muscle but allow for fewer meals or perhaps the occassional steak & frites?
Wondering what Team Nicole has seen past challenge people do post-challenge, and what they think is sustainable.
Great question. If you felt like the macros you are having now are your maintenance. Not losing or gaining then depending on your goals you can stay here or if you want to build more muscle you can bump them up a bit and see how it feels. This gives you a good jumping off point to see what happens and figure out what you want more of. Inthink once you get into the cut it will get clearer for you.
Hi Carrie.
Look for my replies after each questionHi!
I am on the Women’s Meal Plan 2.
I have a few questions, please.
1. I take a collagen supplement that has 10.40 grams of protein. Should I deduct that from the WMP2 total overall protein totals for the day? Change protein from 150 total grams to 140 total grams plus the 10 grams in the collagen?
I wouldn’t worry about it. The extra 10 will prob do you good.2. I have a very social job that sometimes requires happy hours. Is there an alcoholic beverage that is better than others (I realized alcohol is not on the meal plans at all) and how do you fit alcohol in macros if you do have a glass now and again?
It’s not on the plan. If you want to stick I would order a non alcoholic drink and have them put a lime in it. I’m sure nobody would bother you….as they shouldn’t.
There is a video in the Facebook page where Nicole talks about macros and I’m sure she touches on the alcohol as well. I don’t have the link off hand but if you ask in the Facebook page those ladies will answer you quickly
3. If for some reason I did not have ingredients for a recipe on the challenge, is there a way to calculate macros correctly on other recopies?
I’m not sure I understand your question. If you don’t have the ingredients then use the exchanges for the said meal to create your own.
4. If you are not vegan, can you swap out vegan options/recipes on the non-vegan meal plan?
You can use both plans but use the vegan swap for vegan meals just to keep it all straight.
5. How do you know what food options are correct on My Fitness Pal? Is there something specific I can search that would give me close to the macros on the exchange list, but it 1. takes forever and 2. is not close to the food exchange list in most cases.
They usually have a blue check mark. But you have to have a little knowledge because there a lot of wrong food info on MFP. For the challenge. You don’t need log on there.
6. How can I get over this fear of carbs? Shrink? lol I just never eat this much and the scale immediately sky rockets.7. Is there a type of organic Stevia brand that is better for you than others?
I don’t have a specific brand in mind.Sorry for unleashing all these questions at once, clearly I’ve been making a list! Thanks so much!
Let me know if that helps.
Hi!
I am on the Women’s Meal Plan 2.
I have a few questions, please.
1. I take a collagen supplement that has 10.40 grams of protein. Should I deduct that from the WMP2 total overall protein totals for the day? Change protein from 150 total grams to 140 total grams plus the 10 grams in the collagen?
2. I have a very social job that sometimes requires happy hours. Is there an alcoholic beverage that is better than others (I realized alcohol is not on the meal plans at all) and how do you fit alcohol in macros if you do have a glass now and again?
3. If for some reason I did not have ingredients for a recipe on the challenge, is there a way to calculate macros correctly on other recopies?
4. If you are not vegan, can you swap out vegan options/recipes on the non-vegan meal plan?
5. How do you know what food options are correct on My Fitness Pal? Is there something specific I can search that would give me close to the macros on the exchange list, but it 1. takes forever and 2. is not close to the food exchange list in most cases.
6. How can I get over this fear of carbs? Shrink? lol I just never eat this much and the scale immediately sky rockets.
7. Is there a type of organic Stevia brand that is better for you than others?
Sorry for unleashing all these questions at once, clearly I’ve been making a list! Thanks so much!
Thank you! So it’s more important to focus on the total day and not always just the meal in itself?
Each meal is evenly distributed so ideally I would say stick to that but if you are gnawing your arm off, steal a serving from another meal.
Is there anything else we can eat with the Cilantra Chicken burritto? I like it but I find myself still hungry. I see we can have a fruit. Is that the only option here? Thanks!
You can always steal an exchange for something from another meal. That might help.
Plain Greek yogurt, EVOO, s&p, garlic, cucumbers, lemon juice, dill. I’ll have to look at older plans. I could be mistaken for tamari lol
With EVOO it’s definitely going to impact the overall calories/macros. You could use the greek yogurt and the rest and just use it sparingly if that makes sense.
For the 1 leg side lunges using the chair on the total body day- how important is it to keep the leg on the chair straight? I am focussed on the form for the side doing lunge and my chair leg bends a bit.
I think it’s going to depend on the flexibility of the leg on the chair. If you feel a big stretch in that leg then it’s a flexibility issue don’t force it. Work on some mobility as you work through these exercises.
Hi I saw that there is not taziki on the condiments list. I may have seen it on a prior challenge. If taziki is homemade can we have it?
I haven’t ever seen it on the list. What’s in it and if it adds extra calories you have to be aware of how many calories and if it adds too much extra
Good question. I would like to know this too. If you have found the video could one of you please tag me? Thank you!
https://www.facebook.com/NicoleWilkins01/videos/1717504568271471/?idorvanity=101954370614739
Heres the link to that video I referenced.Hello! Sorry if this has been discussed- sweet potato weight changes so much depending on how cooked. I tend to slice and bake them but they lose a lot of water so 4 Oz seems like a ton. Is this correct?
They usually shrink when you cook it. I usually cook a few and then just weigh it out after I bake them.
Can you please confirm if I am correct that I can go between option 1 or 2 for every meal? If it is a non workout day- can I eat meal 3 option one with fruit and then meal 5 option 2? Or am I just pick between for every meal. Not sure why I always question this?? Thank you!!
You can choose whichever option sounds good for you. Only suggested rule is eat post workout meal after strength training. Enjoy!
I think I pulled something. I was wrestling with the hubs post work out and felt a pain on the right lower side of my abdomen and it flows down the side of my right inside thigh. I barely made it through workout it hurts so bad. If I try to sit up off the bench it kills. I have to roll off the bench to get up. I finished the workout any way. Just pushed through it. Would my tins unit help or heat or ice.
Maybe initially you could ice. I may not do the tens unit right away. I would rest it and see how it feels. Heat would prob be good in a day or so but I am not a Doc and if it hurts a lot I would consult an ortho doc.
But it doesn’t take even close to 8 minutes to do that.
With rest times and switching weights. Going heavier etc it may for some people. It helps people not BS during sets and focus on trying to go heavy but stay on track. I can roughly get 4 sets of everything but depends on how much rest I need sometimes.
So help me understand this. The package says 160 calories per 45g of rice.
Does that mean 45g of uncooked rice will turn into more once cooked and still be 160calories,
If I am understanding you correctly. Yes. However for this challenge Nicole measures rice cooked for a serving. 50g cooked roughly yields 1 cup of cooked rice. Does that help?
I can’t do a pull up at all. I tired using a green band that I had and nothing. Got me some band assists where there are three and with all three I can barely pull up just a little. Any tips to help? Should I add an additional band? In the meantime, what exercise can I sub this one for? I was thinking resistance band close grip lat pull downs. I really want to be able to do the pull ups
If you have a smith machine, or BB squat rack you can do a modified pull up on there. That way you are pulling up part of your weight but not all of it. I would also look into getting a stronger band to help, or add 2. See if that helps.
Hey ladies. Is it okay to put dill on my salmon? I did not see it on the list.
Thank you
I think that sounds great!
I cooked frozen veggies on the stove, portioned them out and froze them. Is there a way, when you microwave them they don’t get watery and mushy.
The best thing to do would prob be not cook them all the way that way when you reheated, it still has some room to cook. Vegetables are tough to not get mushy when reheating
If it’s a pain that happened while working out it might not be just soreness. I would warm up really good and roll everything around that area. If it’s still bothering you just work around it for the time being. It might just be a little irritated and it will pass.
That’s ok. For the burpees you could donut kicks or high knees for example. For the jacks you could just take the jump out and do the same motion as you alternate your feet tapping out.
I agree with the other participant as well that certain sugars etc or artificial anything can cause gas. If you aren’t used to eating certain vegetables that can cause it as well. I would pay attention to when it happens and what things you are. Might be able to narrow it down.
In the picture she is doing her pull up with her palms faced on each side of her face. I do not have the two little bars that stick out that way. I only have a long bar. Do I do the pull up with my palms facing my face? I know when you position your hands differently it works different muscles so I wanted to make sure I was working the correct muscles.
If you don’t have a neutral grip pull up bar then I would do pull ups with palms facing out.
Is this an avocado mushed up or mayo made with avocado oil bought in a jar?
It is something that you would buy at the store.
I know this program is done for us but I am curious about learning more about how to figure out how many macros my body needs for building, burning and maintaining.I would love any resources for my personal knowledge.
I do think Nicole did an entire video about this in the FB group. You can search in the lives in that group and you will prob come across it. I can take a look as well next time I am on FB
Photo update
OMG those are too cute
