Maureen
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I do not have access to a chin-up bar. Is there an alternate excercise?
You could use a squat rack or smith machine and do an inverted row.
Should the entire superset be completed on one side first for the one arm exercises?
I would do all one exercise on each side and then do the next in the superset.
Perfect! Also on days where there are 2 workouts to do is it ok to do them one after the other so strength first then the cardio in the same hour? It’s hard to fit spilt session in for me.
ThanksI would do the strength prior to the cardio. It’s ok not to split the workouts
are we supposed to be just sticking with the meals strictly? or can we incorporate snacks? I didn’t see anything on this and I’ve never done a meal plan that doesn’t include snacks. So we are just eating the 4/5 meals and that’t it nothing else? Thanks
Hi there,
The meals are to be eaten as Nicole has laid out (with options for each). Snacks are the meals so to speak. You have a breakfast, lunch, dinner, post workout and another meal.I have been trying to get down the plain nonfat greek yogurt but i am struggling with it. Is there another option for vanilla if it is low enough in nutrients count??
Hi there,
Have you tried stevia to sweeten it?I’m a 64 year old insulin dependent female. I’m 5’2″ and weigh 205 lbs. I read that we should go by height but I weigh so much more than what is listed so I’m unsure…should I choose meal plan 1 or meal plan 2? thanks for your guidance.
Hi there,
I would still say go by your height. If you know what your macros were before the challenge then you can have a better idea of where to start. If you aren’t sure then start here and pay attention to how you feel when you follow it. You may find you are hungry all of the time etc…and then you might need to change plans.Hi Nicole, Naomi, Moe and Amanda!
I calculated my maintenance right at the end of Build and Burn challenge.
A maintenance of 1817c calories per day with a conservative surplus up to 1998c.
After Build and Burn, I have been eating between 1600+ and 1700+ on and off most days.
My goal is to gain lean muscle.
Based on my height 5’2, I should be on menu 1. Do any of you agree with me or recommend starting with menu 2?
I’m a hard gainer and when I was training with Naomi I saw better progress with more food.
Thanks, Maria
I can’t wait to see you in camp next month!It sounds like you know exactly where to start. You know what works for you and I would trust that for sure!
The turkey chili recipe is a recipe further down. She made it for vegans AND regular plan. There is a
“*” that specifies the way to make it for regular meal plan. *add 93% lean ground turkey Page 100If I am 54” and 160 should I go with option meal plan for woman 54” 130 or next option meal plan 2? I don’t want to over eat on my calories! Thanks
If you don’t fit perfectly into one meal plan, use your height to choose the meal plan to follow.
I will be following meal plan 2. My question, do I have to stick with the same ‘option’ for each meal or let’s say for meal 1 I choose option 1 could I then select option 3 for my second meal?
Hi there,
you can mix and match the options. You have 3 options per meal. You can eat any of the those options for any meal. The post workout meal is the only one meant to be eaten post strength training.Hello! I was looking at the shopping list and it says a container of cottage cheese. It is noted as a lean protein so I am inclined to think I should buy non-fat instead of the 2% version but wanted to make sure.
Hi there,
Its nonfat cottage cheese. In the protein section in the exchanges it specifies nonfat. good luck.I am doing meal plan 2 and I am loving the meal in phase 2 option 1 but after the challenge I will be going back to phase 1
How can I turn that same meal into 355 calories. 29g protein 35g carbs 11g fat ? Because it is 377 calories 30g protein 25g carbs 13g fat
Meal 2 option 1
(SC) 1/2 plain bagel
(1 1/2)oz cream cheese
(LP) 6 egg whites
(OC) 30g salsa
Just not sure how much of what to add
Thank you
Does one of the meals have some of those exchanges? It’s more food so you should be able to put something together.
Thanks. I just want to try to stay where I want while increasing to a maintenance level. I may even go a little slower. Maybe increase by 20g carbs and 2 fat (almost 100 calories) for 2 weeks. And decrease cardio by 20 min.
See how my body responds avd keep the same increase or adjust if needed.
For sure. Backing out of it slowly is good as well. You can see how your respond.
One more question to add. Is it normal for your pants to feel tighter in the thighs and butt but not waist. I know the answer is probably yes because of muscle . I’m just trying to really overcome some negative thoughts I have about my weight. I need to get that tape measure back out and measure my waist!!!
I would say sometimes. Your body doesn’t let go of weight evenly throughout your body. It’s important to know that following anything perfectly is not expected but to ask yourself, how closely have I been following the plan. If there is anything I can improve on. Pay attention to how you feel? Are you hungry, full, tired etc. Normally in this phase it’s not unusual to feel a little hungry if you are in fact in a cutting phase. If you feel strong, sleeping better, more consistent those ARE ALSO WINS!
Hi NW Team !
I should be pretty darn close to my goal by the end of challenge. In thinking of reverse dieting,I’m thinking going back to phase 1 of this challenge may be a good starting point. Would that be considered too much of an increase ?
I know I need and thrive on structure.I’m on meal plan 1 for reference.
Thank you.Hi there! Great job. I would say that would be a good way to reverse out. Slowly decrease the cardio as well, just don’t do a full stop. Then pay attention to what happens when you go back to phase 1. And make some decisions from there.
So what is the research on weight gain when you’re building muscle??? During this program I have gained a few pounds. The diet has been clean and mostly on point. I know they say don’t look at the scale but it’s a pit that I always fall into and then I get discouraged. Also what is the best way to measure body fat? Is it calipers or is there something else I can do to get a better grasp on muscle mass gain vs fat gain. I know they say the tape measure works great! Any articles I can read would be great also. Trying not to get too discouraged! Thanks!
Hi there,
Great question and Im glad you are reaching out instead of staying discouraged. I challenge you to find 3 things that are better since starting the challenge…..You will quickly realize you are in a better position than you started. I think a Dexa Scan is a great way to measure body fat. Calipers are ok as well but you have to have the same person do them each time so you get an accurate measure of your progress. If you are in the elite group this would be a great question to ask Nicole directly via your communication app because I’m sure others might need that same boost of confidence. If you used a tape measure to start the challenge, pull that out and see what that says now. Also, try on some clothes to get an idea how they are fitting differently.Whole wheat tortilla = 1 carb
Cream cheese and feta = approx 1 F
165g egg whites = 2/3 LP
The exchanges are 1 F, 1 SC, 1 LP
Then the sun dried tomatoes in oil and the 40g spinach.
Just for educational purposes, it would be helpful to explain how the exchanges were calculated. Now that more things are clicking easier, I’m able to see things a little more clearly and, while I trust the process, I was just wondering if there’s more to it. It seems it should be 1C 1F 2/3LP 1/2 V. The macro difference is probably minimal. Thank you!Hi there,
You can add in 1/2 V to this meal (which would be around 10-15 calories) and it would be negligible. The reason Nicole didn’t add it in was to make it easier for people who wanted to use the food exchange list. She also wanted to take into consideration that the tortillas could range anywhere from 18-25g carbs depending on brand.Does this not count the spinach as a veg since it’s only 40g, which is less than 1/2 a veg count? It’s just so minor?
I’m sure its in the macros for the meal but if you are looking to exchange something for that meal, just follow the exchanges that are provided and you will be all good.
Thank you for your response. I had a massive migraine on leg day as I did interval training right after. Would you recommend that I do the 2 workout sessions separately? (for example, running in the AM and weight training in the afternoon or evening?/)or would you recommend I don’t do Interval training at all? or a different style?
I would separate them and see if that matters. I would also make sure you are hydrating enough as well. See how that helps.
Hello,
I met with my naturopath (regular check in) and received both good news (glucose #’s down 10 points!) and bad news (my kidneys are not processing all the protein that I’m taking in). I need to reduce my protein intake to 80 grams/day at the most 100. How best should I adjust carbs and fats to fit this new target and still try to get positive results.
Thank you~!HI there,
If you need to reduce them by 20g that is only 80 calories you are losing so you can make that up anywhere you would like.Ok. I know ti click on the arrow to look at the exercise and it shows the incline. If you type in High rows in the search, it shows many varieties. Thank you
Hi there,
I’m not sure I’m understanding your question. I know you said you could click on the link in the ebook and see the exercise. Can you not do it that way? If you can then you are all set. If not, what would you like clarification on?
Thanks!
