Maureen
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For the chicken caprese skillet, is it really one whole cup of basil leaves?
Start with less and put as much as you like on. It’s not cooking down it’s just scattered on top post cooking. Put on what you would like.
Can one interchange between meal plan option 1 and 2 for the day? Or is it recommended to do one or the other for the full day ?
You can mix and match the meals any way you want. The post training meal is the only one that would be eaten after strength training.
Good afternoon,
I am currently in a boot for a stress fracture to my distal fibula. I’m not allowed to do any weight-bearing leg exercises such as squats, leg press etc. I can do machines as long as I’m not pressing down to aggravate my injury. I’m also only limited to riding a recumbent bike for cardio. When it comes to the lower body workouts, what substitutions do you recommend for any of the weight-bearing leg movements?Also, not to add more to this thread but I’m still recovering from shoulder rotator cuff surgery in January. While my shoulder is recovering very well, I’m still lifting lower weight with right shoulder. There are some shoulder exercises, while I plan to try them all, some will need to be done at lower weight as well. Any recommendations for this aspect also?
Thanks in advance for your help.
HeatherHi. Sounds like you are dealing with some injuries. No problem. Just go through the workouts and figure out what you CAN do….and do that. You will be back at it in no time. Don’t do anything to prolong your healing. Just be patient and meet yourself where you are right now. Good luck
I workout at 5am before work. I don’t usually eat anything and just have a pre-workout drink then eat my protein breakfast right after my workout. Should I change it up for this challenge and just have the post-workout meal as my breakfast and next meal later? Or have a caesin shake or something before my workout?
A good way to do it is eat half of your breakfast before training, have your post training meal after training, and then a couple hours later finish your breakfast. You might find you are much stronger and more effective by eating prior to training.
How often do we do the cardio
Outside of your workouts, aim for at least 30 minutes of movement on most days of the week. This can come from structured cardio, walking, or general daily activity.
I’m trying to understand for the Men’s Meal Plan 1 the Daily Goals total calorie count listed. I’m sure I’m missing something
Listed is:
Carbs : 190g X 4 Cals/g = 760 calories
Protein: 200g x 4 Cals/g = 800 calories
Fat : 68g x 9 Cals/g = 612 calories
—————————————
Listed: 2164 Calories
Calc-ed: = 2172 Calories
—————————————Hopefully I’m not being too…obtuse
You are correct. I will let them know. Thank you
Send an email to [email protected] and they can make sure you were successful
Hi Maureen, I did not receive the end of the challenge upload photos email with the hashtag? I am also in Mexico, will this be okay as I’m not at the same location as first photo upload. Thank you
Email [email protected]. It’s ok to take your photos in another location
Is the code not valid for apparel and Move supplement? It says code applied, but the amount of discount shown is $0
It may not be considering it just came out.
Email [email protected] just to make sure everything is good on your end.It’s under Fatty Proteins as 4oz dark meat chicken/chicken thigh.
Thanks Kimberly 👍
I don’t see chicken thighs on the food exchange list. Would they count as a lean or fatty meat? Sorry but it’s just that they are on sale
. Thanks!My guess is that they would be on the fatty protein but again when things aren’t listed in the food exchange list there’s probably a reason and on top of that it’s just difficult to have every single food represented. So I can’t give you the exact macros for it.
How about an incline curl. Seated on an incline bench you get a real good pre stretch of the bicep before curling. Very isolating
In the recipe it says whole wheat-is it supposed to be low carb?
The recipe says whole wheat. I would go with whole wheat
This past week I was under a lot of stress and was only able to do 3 strength sessions. Should I continue in new week training for day 4th or start from day 1 of phase 2 on Monday?
I would just keep it moving according to the schedule. Or else you will always feel like you are trying to catch up.
On the challenge calendar, it has us uploading pictures on May 9. But the calendar says that is a Sunday. It is aSaturday. So are we uploading pictures on, Sunday, May 10th?
Yes. It’s May 10th. If you re download the ebook the correction has been made in the PDF
If you are hungry and want to try and build more Muscle, then you can move up to the next meal plan. If you aren’t getting enough food you could be leaving some progress on the table. You might find you can lift more etc. it’s never a mistake to change and try things but make sure you stick with something for enough time to see what it can do. I will always tell people. If you are making progress, don’t change anything up cuz it’s working. So I would base your decision on some of these things. It’s hard to give you a simple yes or no
When I go into a exercise video link to watch the exercise, when i go back it exits right out of the book. Then I have to go back in and scroll down to where I was at. Am I doing something wrong or is this how it is set up?
Save the ebook your files. Access the plan from there.
Then when you click on the video, it takes you to NW page, then when you’re done, click the arrow at the top … takes you right back to the workout page.I would just use them for a shake post workout or a splash In your coffee. Unsweetened almond milk is like 40-60 cals for 8oz so use that as a guide. I would try not to “drink” my calories if that makes sense.
Thanks for your advice! Just to clarify, how long before my workout should I eat that half breakfast?
Whatever your schedule allows. 30 min?
I currently weigh 112 pounds and I drink 100 oz of water per day I want more muscle so do you think I should more up meal plans?
If you are super hungry, go for it. Just give it some time for you to adjust. Let your body do its thing and be consistent.
I’ve done several of Nicole’s challenges and love my results. (I could always be more disciplined though!) I feel like I’m pretty lean, but struggling with the belly. I had a c-section at 30 yrs. old and just turned 45. I assumed the c-section and hormones are the culprit. However, when I utilized the VIP for one of the past challenges, Nicole told me I should look into getting help from a physical therapist for my TVA muscle and she even showed me some exercises. I am just remembering this and I believe a weak TVA is my actual culprit and not hormones (hormones may be some of it, of course). Googling and Gemini AI has given me more details on this. I am curious to know if anyone has been able to “repair” or strengthen their TVA on their own and/or with doctor’s help and if they were able to actually flatten their stomach? When I lay down it’s flay, but once I stand up or while I’m sitting, it’s like a shelf of “goo”…ugh!
I personally would get some help from someone who works with people all of the time with that stuff. You will get a lot better results if you don’t try and figure it out yourself or ask someone unqualified
If I am following the plan for 5’6 I am following the meal plan perfectly however I am getting at least 15,000 steps in a day. I am feeling a little hungry sometimes in the evening is there anything you can recommend that I can eat that won’t affect the process too much. More protein or carbohydrates? Nonfat Greek yogurt?
I wouldn’t add anything. I would make sure I have eaten all of my meals and drank enough water. If it persists and it unbearable you maybe belong in the next meal plan up.
Hi,
Some days because of my job I have to go to the gym early at 5 a.m. I was wondering what I should eat before my workout and how long before training I should eat so I have enough energy. Also, what time is best to eat dinner?Please advise
I would try eating 1/2 of your breakfast prior to training and then have your post workout meal and maybe a couple hours after finish your breakfast. I would try and eat 1-2 hours prior to bed. Give your body some time to digest so that digestion doesn’t Interrupt your sleep.
Just pick it back up and go. Plan out your week with what is achievable. It’s not about doing it all it’s about doing what you can. So do 3 workouts this week. Just get consistent with what you know you can keep up with. It’s not the frequency that will move the needle, it’s the consistency. Start small. You’ve got this
Hey gang! The ricotta cheese was present in many challenges in the past and I donn’t see it anywhere on this one. Can it still be used in this challenge as a protein, etc.?
Was it in a recipe? That might have been why you saw it. If it’s not in the exchange list I would just leave it out for now. Just to make it easy.
. Thanks!