Maureen
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I uploaded my photos, but online says the hashtag is ##BUILDNBURN but the book only has one hashtag. Should I resubmit my photos?
I don’t see why you need to resubmit the hashtag you provided is also on page 9. So you got it right. The after hashtag isn’t released yet.
Weird. And also weird that the time to upload email said the challenge ebook is coming out THIS Friday. Anyway, now when I try to upload it keeps going in a loop and asking me to login. Which I do, over and over again.
Try clearing your browsing data (cache) in your browser settings. You should be able to log in after that. If you have any issues with uploading etc please email [email protected]. They can help you out.
I have the same question – but also wonder about sugar? There can be so many variations on brands and varieties we choose. I’m new to this detailed nutrition thing! I looked at several brands and the fat, calories, sugars, proteins were all over the place. I’m attaching of pic of granola I have. I’m second guessing it!
Also…is it a big deal if I add a little local honey to the yougart for flavor? Plain Greek yougart is not my fave!Honey will increase the calories/carbs a bit. So I would try and get along without it or work it in and decrease some carbs somewhere else. (but that can make for more work). Granola does have more sugar etc. Choose Something that might look like this……for 1 cup of granola the macros are: 220 cals 44g carb, 2.5g fat, 5g protein. That can help you look at some brands.
Yesterday due to my workday, I missed two meals. I worked over 12 hrs and was solo for the most part. I work retail pharmacy. Not enough water and missing two meals was the outcome. What if this happens every 12 hr shift I have? I packed it all, but just couldn’t get to it.
And on a side note, if I dropped anything on the floor, my legs reminded me of my workout the day before! HahaDo the best you can would be my best advice. If you are getting used to navigating a tough schedule and making eating more a priority it may take some figuring. Maybe it’s going in the exchange list and finding some meals that could be easily made and eaten quickly when you can breathe for a second. Choosing a simple meal. In the meantime, be easy on yourself. You are trying to navigate something new and you will find a way. It may take a few tries but don’t quit.
Hello! I think I was a chronic meal skipper the last few years and had been eating smaller portions. I am SO bloated since starting the meal plan, think it’s just the added carbs and more frequent meals compared to my normal. should I give it a week and see if things adjust or add some Metamucil?
It prob is because you aren’t used to eating that much, that kind of food. It might just be tough for you to digest. You might have to ease in a bit more. Are you forcing the food like you feel full? Or just bloated like too much fiber from vegetables etc?
Hello! Are there any ready-made protein shakes, such as the OWYN, Core Power or others that you can purchase at a supermarket, that you would recommend as a substitute for protein powder when on the road or without protein powder handy? When checking the nutritional labels on those products, they do not meet the requirements listed on the supplements page for protein powder, i.e. no more than 4g of carbs or no more than 2 g of fat. Or maybe protein shakes shouldn’t be considered a substitute for protein powder? And if not a substitute, are they ever ok to have as a meal replacement? Thanks!
I’m not sure of specific brands that would meet that criteria. I’m not sure if you have ever just in a pinch, had protein/shaker/water. Just keep it with you and you usually will have some water on hand and you can just quickly shake it up. You can always use one and figure out what else you would need in order to complete the meal but that’s creating more work for yourself.
Step ups sounds like a good option since the workout already includes leg press, but I could use a vertical leg press too. Just thought of that!
Thanks
SusanYoure welcome
Are there any alternatives for lunges? I cannot do any variations due to knee. I have tried all variations and all cause pain and the swelling to be worse.
For whatever reason as long as I am very intentional with my movements squats do not bother it.
Thanks!
Susan RichardsonCan you do a step up or maybe work in a leg press.
I have downloaded and saved a copy of the 127 page manual in PDF format. When the 60 day program ends, will the links in the PDF I saved still work? I hope to do this challenge a couple of times this year and hope the links in the PDF will still work so I reference the workouts and continue to build a stronger me
The links work forever 👍
Hello, can I swap meals two and three with each one? Can I have meal two as three and three as two?
You can have them in any order you want. Post workout meal is the only one that you should try and eat after your strength workout.
I did find it at Target. If I make a stop there for anything else I’ll have to remember to get it.
Good to know
When making the ground Turkey/rice/brocolli meal, can I add spices/condiments? How do I know how much of the optional condiments I’m allowed?
Yes. Most of those condiments won’t impact the overall calories too much. In moderation is good.
Is it more important to get all them meals in prior to bed even if it is messy..while I work out my timing? Since it is macros I was just wonder if it was more focused on consumption than timing (except post work out meal).
Thabks
I think as you get in a groove your timing will come. Do your best to get them in.
Im confused too so it’s 8 sets of 8 reps?
A round in this challenge would be the sets. There are time blocks for supersets, trisets etc. In those time blocks you should be able to get 3-4 sets in there. Does that help?
I have downloaded and saved a copy of the 127 page manual in PDF format. When the 60 day program ends, will the links in the PDF I saved still work? I hope to do this challenge a couple of times this year and hope the links in the PDF will still work so I reference the workouts and continue to build a stronger me
Hi there,
The links for the ebook I believe expire once the challenge gets removed off of the site. But I am double checking this….it’s Monday and my brain isn’t working right today LOL. Hang tight. Let me check.Is it OK if I turn the 12 min cardio into more of a HIIt or SIT? Today I to rest more so I did 1 to 2 min to let my HR come back down cause it was really high. I still got several rounds in.
It’s as many rounds as possible but make sure you take breaks where YOU need a break. That’s ok that you stopped and let your heart rate come down. You will probably find that as you move through this program, you won’t have to take as many breaks and that’s progress!
I finally found a store in my town that has nonfat dairy products. Crazy hard to find.
Yea, I don’t see it that much around me as well.
I overthink everything!!! Sounds good. Thank you.
It’s ok you just want to do a good job. Remember it’s not about being perfect, it’s just about being consistent. You are doing great.
Women’s 5’4″ Under 130lbs
Meal 2 – (2/3 SC) 20g low fat granola
– Is this possibly a typo?On the food exchange it’s listed as 1/3 cup, 30g low-fat granola.
I want to exchange it for the plain English muffin. 1/3 + 1/3= 2/3 so 2 servings of SC. Would I really be eating 2 English muffins??Am I missing something here?
Thanks!!
I had to read your question a couple of times 2/3 of 30g (1 SC granola serving) would be 20g unless my math skills are completely off. If 1 serving would be 30g then 2/3 of that would be 20g. So if you didn’t want the granola and an english muffin instead, 1 serving of SC for english muffin is one whole muffin, so 2/3 of that you could eat 1 side and half of the other…..without getting super anal about matching it exactly 2/3 of a muffin. Does that make sense. YOu are eating 2/3’s of 1 serving of SC.
Some had posted on FB about the overnight oats being runny. I followed the recipe exactly and used the scale for every ingredient and it’s definitely liquid. I took 1/2 LP from another meal and added Greek yogurt and it’ll be fine but wondering if the measurements were correct or any hints? I know a few said it worked for them. Thank you
I would try for less liquid and possibly make them set longer. I can’t remember if when I made them I used quick oats or regular.
Hi…I’m sure this has already been answered and if so I apologize. My question is…example phase 1 day 1 the timer is for 16-24 minutes. Superset of standing barbell press and plank knee raise after completing first superset and rest, do I keep doing this superset over and over until time runs out? I’m sorry if this is a silly question, I’m just not used to this type of timer workout.
Thank you in advance for your help
-CatThe point of the timer is just to keep you on track with your workouts. It helps you to rest but not rest for too long. You should be getting 3-4 sets when the time is up and it’s time to move on. Try not to overthink the timer, it’s just to keep you on track. Hope that helps.
Is it okay to workout on rest days. I am use to working out 6 days a week, so would running on those days be okay? Thanks!
You can but know that it’s not programmed for you to do it that way. Especially when you get to phase 2, you might be doing too much at that point. That’s why Nicole puts those Finishers at the end of the workout so everything is all contained in those workouts.
Quick question. Would it derail the workout too much to split the weight training and the AMRAP cardio into two different sessions at 2 different times? It would work better if I could do cardio first thing in the morning and weights on my lunch break. If it is more beneficial to keep them together, I can make that work! Thanks!
If you can make it work that way then go for it! I would rather see you split it then not do it at all.
I was using the food exchange list to swap out (1P) 4oz of chicken in place of (1) 4oz of cod. I don’t think it’s an even exchange according to my macro calculator. Chicken seems to have way more protein than cod?
Thank you!
The exchanges won’t be an exact exchange because every food is different. Nicole has put this together to make it as easy as possible just to switch things in and out. It looked pretty close to me when I looked it up.
Hi everyone!
I’m super excited for this challenge! It’s my first one. I already go to the gym 5 days a week, so I feel like that won’t be as difficult as the eating part for me! Although, I definitely need structure and different workouts for the gym. I have too much body fat, but I am strong.
I seem to always have health issues that makes working out difficult (spine surgery, foot surgery, shoulder surgery) so the nutrition part is going to be great knowledge for me to have and use!
Let’s get this!!!
Welcome! Let’s go 🙂
