Maureen
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Hi Christina,
I would still do the female plan. You are quite tall….I can’t relate at 5’1.
Good luckHi Daphne,
Think of this as a challenge to get some pretty good results in 30 days. I would just take the program as it is and see how your body responds to it. If it doesn’t work for you, well then you know a little more on how to tweak your own plan going forward. Pay attention to how you feel on this plan and that will guide you going forward after the 30 days whether you need to increase/decrease macros etc. If the calories are a bit lower for you, the extra protein may help you in the long run.
HOpe that helps.The format will remain the same. If you would like to make substitutions that’s where the exchange list comes into play. You can put different foods in the plan to change it up.
Good luckHI Shannon,
I would use your weight as the guide for which plan to use.HI Michelle,
First things first. You need to look on the food list and identify whether the food you are trying to sub is a carbohydrate, fat or protein. Then you can look on the exchange list and figure out how much you need. 4 oz of chicken you could have 4oz of ground turkey, turkey breast, cod etc. (I am looking on the lean protein list) and so on and so on with the food you want to sub. Also, as Nicole mentioned, use my fitness pal to track everything…that way when you make substitutions, you can see if the macros stayed within the guidelines of your plan. Hope that helps.
Thanks.Hi Michelle,
Make sure you are weighing the protein AFTER cooking.
so 5oz cooked chicken.