Maureen
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I have been following the meal plan with only minor hiccups (not eating all the food) and only missed the extra workout last week otherwise I have been upping my weight every week on all lifts. But I keep gaining weight. I started at 172 and now I’m 177. I know we shouldn’t look at the scale but this is crazy. I can’t have that much muscle growth? I am taking creatine so maybe some of it water weight but how long does that last before that starts to deplete. It’s making me unmotivated please help…
Hi there is may temporary resting water hence the weight gain but it should level off. Are you hungry or feel super full all of the time? How do you feel? Obviously the food is good for your strength progress which is good for buns and guns growth. My suggestion would be if you feel super full all of the time, you might belong in the meal plan lower. You shouldn’t feel uncomfortably full. The fullness should level off as well especially if you aren’t used to eating that much. Hope some of those suggestions help. Hang in there.
Check on that for you.
If I wanted to switch out a serving of lean protein for a fat protein, do I just eliminate the fat from the rest of the meal? I’m just trying to find some more options other than chicken breast and extra lean ground turkey. I know there is a lot more lean protein options, most of which I’m not a fan (seafood), but i really like lean ground beef and lean ground turkey. There are not any fat protein options except for on cardio days.
It’s not going to necessarily be an even exchange if you take a fat out as well. I would work with the macros for that meal if you really want it to fit. To make sure it works. If that’s too hard for you then I would stick to the meal plan the best you can with this challenge.
I don’t see shrimp on the exchange list for lean protein. Is shrimp a substitute for chicken or salmon? If so, how much? 4oz?
Thank you for your helpHi there
If you don’t see a food on the exchange list, I would choose something else. You can email [email protected] and maybe she can add it to the next challenge. ThanksThank you!!
You’re welcome ☺️
Hi,
I am confused on how to treat the exercises that note “Perform a drop set on your last set, to failure.”For example, on day 2 for the Seated Dumbbell Shoulder Press it says to do 4 sets of 10-12 reps.
Do complete the first three sets at a heavier weight and then on the fourth set, drop the weight?
Thanks,
JessicaOn the 4th set perform the 10-12 reps as you did for the prior 3 sets. Then drop the weight to the next level down and go to failure.
I am confused on the instructions under the lying Hamstring Curl. Do we do the full 3 sets. And after the 3rd set, we pause for the recommended amount of rest, then go to failure. Then pause for 10 more seconds and do an AMRAP? Are we dropping weight during any of this? Or keeping the same weight as the 3rd set?
Once you hit failure on that 3rd set. Pause for 10 seconds and then try and get as many more reps as you can. Keep the weight the same.
bETTER LATE THAN NEVER, i am working out around 6am, is there something i can eat or drink before working out. I can not eat a meal then go to gym I will get sick.. I thought about pulling a substitute like the rice cakes from the list to replace possible oatmeal from meal one ??
Hi, have you ever tried to eat 1/2 of a meal before training. then have your post workout meal when you are done training and a couple hours after you can finish the other 1/2 of meal 1
Hello,
This recipe mentions avocado but I don’t see avocado listed in ingredients. Is it supposed to be? Thanks!
It’s in the 2nd column of ingredients.
Hi again,
I thought in the past Nicole has said we can use meals from both vegan regular as long as we are using the entire meal and not making changes from the different exchange lists. Why would we not be able to use both lists this way if the meal macros are the same?
Thanks
You can choose vegan or regular and mix and match
Plans are split up into three different ranges for women and two for men, based
on height and weight. Macros (protein, carbs, fat) are the same for each range in
the Regular and Vegan meal plans, so you can mix and match from those if you
choose for added variety without skipping a beat. page 52 in ebookJust tried it again and that one still doesn’t work. All other links to exercises work for me. Just not that one.
m
It just worked for me. Try reloading the ebook and then clicking on the link.Why is shrimp not on the exchange list?
It’s just not on there. Nicole doesn’t include every single food on the exchange list. You can always email [email protected] and they might consider it for future challenges
lol, I shouldn’t run and text 🙂 what I meant to say, I prefer option 1, but it has no veggies except spinach , can I add a salad to a meal? Or should I use option 2 if I want the added veggies? Hope this makes more sense
I would use the meal that has veggies. That way you can make a meal you want using the exchanges.
What do you recommend when I don’t finish a workout? I have a set amount of time each morning I work, so, for instance, Monday I got all but the last 2 exercises in, and today I got all but the last super set in ( it was core).
Do what you can with the time you have. You might find the more you continue to train the faster it might go in some days.
I guess I am not understanding. Is it too tough or too easy for you? For this Challenge, your RPE should be between 5-7 – meaning it should feel
“somewhat hard” to “hard.” You should be able to hold a conversation, but
you’ll be slightly out of breath.Please and thank you can someone tell me what the training zone for the cardio days should be in. I am 63 yr old woman and I am wondering do we stay in Zone 2 for the fat burning my zone says I should be anywhere from 110 = 126 for 70 to 80 % of my target heart rate but if I folllow the treadmill workout it puts me into zone 3 and 4 mostly please and thank you can someone give me some suggestions on what I should do to best burn fat I am 5ft tall and weigh 115 bs Thank you 🙏
Hi there, I just answered this in another thread. Here you go
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
Is this 1 meal plan for all of the 6 weeks? So we are not to eat any veggies for 6 weeks? Or can we add a salad? After 1 week on this plan now, my body is craving it!!!😍
I’m not sure what you mean? There are vegetables in multiple meals on the challenge. IT’s in 5 different meals.
Today’s cardio workout was a random 30 minute program on my Bowflex Spin Bike. My question is around intensity. While I FEEL like this workout was Moderate-high intensity that had hills and valleys, but it was definitely moderate to high intensity. I see the heart rate chart on the app and it definitely LOOKS like high intensity. 51% of the time was in my “red zone – Zone 5” and 32% in zone 4. My Zone 5 heart rate (according to my Garmin watch) has anything over 148bpm as zone 5; zone 4 is 133-148 bpm. I guess I have 2 questions. 1). By looking at these numbers, would you consider this workout “high intensity”? And my 2nd question is… How are workout intensity / Zones identified? I’m sure it’s all about age, weight, athletic condition, etc. Maybe I should look into updating my Zone settings? Thank you for your time.
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
The casserole lists unsweetened almond milk and onions, but it’s nowhere in the directions where to add those. I’ve read it ten times thinking I’m missing it. Am I missing it?? LOL!!
Re download the ebook. The corrections are there in the recipe. 🙂
I had a great lunch of 3 slices turkey bacon (3/5LP), 8 grams chipotle mayo (1/2F), 40 grams tomato (1/2V), 60 grams lettuce (1/2 V), and 2 slices sprouted grains bread (SC).
Used exchange list with M3Op2.Sounds amazing!!!
I did not expect this answer! That makes me feel better, because that’s what I did yesterday. I’m back following the meal plan exact how Nicole put it together. I really enjoy all the meals, and I don’t need substitutes.
Thank you!Gotta do what works for you.
I know the post meal times. Is there a recommended Meal to eat before our workout? I don’t always have a set time to workout so just trying to gauge the best times to eat each specific meal.
I would try and get something in your system 1-2 hours before. before. That way it’s just not sitting in your belly. Depends on how filling the meal is.
If I skip the fat in two of the meals, can I add that fat to the third meal? Basically, I am asking if I can save up my fat so that I can have 3 tbsps. of pb in one meal vs 1 tbsp per meal.
Hi. I don’t see in issue in doing that.
Hi,
What would be a good alternate for Bulgarian split squats? I am considering reverse lunges. Would this work?
I had a meniscectomy a little over a year ago and my knee just can’t handle the awkward position Bulgarian split squats puts you in. I do not have the stability I did before my injury/surgery.
Thanks,
JessicaYou can do that for a stationary lunge you could also elevate the rear foot slightly as well.