Maureen
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Can we substitute SC for a FR?
Hi, I would keep your fruit intake to 1-2 pieces per day. So instead of subbing a SC for a FR, I would repeat a fruit meal if you wanted another piece.
Hi! I’m menopausal and currently hit around 170g of protein a day. (C:177,F45) If I follow the meal plan according to my height I’d be taking in 120g of protein. My other macros are pretty spot on to the new plan. Is this drop in protein to significant? I know carbs will fuel muscle growth and protein helps us maintain as well as build. Im really excited for this new challenge and want to be sure I’m squared away to get the results I’m working towards. Thank you!!!
Hi there,
It is quite a drop for you but I’m wondering if you were taking in more protein than you need for your size. How much do you weigh?Our gym does not have a Butt Blaster Machine. Can we do Glute Cable Kickbacks and achieve the same thing? If so how many?
That would be ok. I would stick to whatever the reps are in the exercise.
Is this meal supposed to be 2 slices ezekiel bread or just the one?
It says it’s a 1/2 SC so that would be one slice.
I am doing meal plan 1. My question is if I can do Option 2 under Meal 2 for my Meal 3. I am wanting to do the oatmeal meal for second meal then the ground turkey and tortilla for my third meal. I guess I am wondering if we can do any of the options at any meal or if we can only have 1 option under each meal one time a day. Not sure if this makes sense.
Thank You.Yep. Any option at any meal. EXCEPT for the post workout meal. Eat up!
I am confused too. 24 ounces chicken… 6 servings in the recipe, would mean 6 4oz servings. Meal Plan 1, Meal 3, Option 1, states 1/2 serving of yogurt marinated chicken. To me that means, 2oz?!?. Which is incredibly low?
Hi there,
Try just weighing all of it once it’s cooked and divide that out into 6 servings. See what it looks like. It’s a recipe so it’s not like you are just weighing out plain chicken. All other items are considered in the final count..ie yogurt so it might add some extra weight in there as well as well as some protein. But that half serving is equivalent to a LP. If it doesn’t look right when you go through the steps, please let me know.so in meal plan one the yogurt chicken states in meal 3 option half serving so is that 30unces because i understand a serving to be 6 ounces if i read the recipe correct
For the recipe is 6 servings. I would weigh out all of the cooked chicken and then divide that into 6 equal servings. Let’s say in the end all of it weighs 30oz. YOu would divide by 6 giving you 5oz per serving. Does that make sense?
I made the non vegan chili and added another pepper but omitted the corn. Also subbed the broth for spicy V8. Guessing there’s not a huge difference in macros but any insight otherwise is welcome
I would just check what you are subbing in the recipe..if it’s adding carbs or deleting etc.
Hi,
If I am replacing meal 2 and 4 with a protein shake, but no fruit is is in them meals can I still use fruit in my shake?
Hi there,
If there isn’t a fruit in one of those options, then I would not bring one in. I would use the exchanges that are listed. Nicole kept the fruit to 2-3/day it looks like.For the egg bite meal. It is 1/2 lean protein and a fat, then you have a full LP for the yogurt. Can you do 1/2 scoop of protein powder with the yogurt and blueberries and then just do a fat – 2 oz avocado? Will that be the same macros for that meal?
Which meal plan are you following so I can help you specifically?
If I replace the turkey for cottage cheese (LP) should I add a fat since the fat would not be in the bites anymore from the FP??
Which meal plan are you following?
And what would the alternative be? Can it be standing?
You could do it standing but I would put yourself up against a wall so you don’t use your body in order to get the weights up when it gets hard. and you can use momentum either.
Sorry what I meant to ask about my daily 5 mile walks is at a heart rate of 110-120 would that be considered a good moving walk or would it be considered cardio? I need to know the answer so I can scale back if need be to fit the guidelines of this challenge, thank you
The heart rate range seems a bit low. how do you feel when you are doing it? Are you huffing and puffing in that hike? If you feel like its a good interval where it’s easier in some spots but you work super hard in others then it sounds good to me.
Hello! I am new to strength training. I noticed that I have very asymmetrical upper body strength. I know that everyone usually has a predominant side but, most especially with Wednesday’s biceps curls and spider curls, I need different weights in order to train to failure with dumbbells (I am working out at home with dumbbells). Should I use different weights on each side or train to the weaker side until it catches up? I tried one set with the lower weight but did not reach failure on my right even with adding extra reps on that side but did reach failure on my left side- I then switched to the next step up on the right for the second two sets and reached failure. Thank you.
If you notice there is a difference. Nicole has recommended to do a couple more sets on the weaker side on 1 or 2 exercises when you train.
I typically can’t workout until 5:30PM or possibly later. When I’m done it is dinner time. What do you suggest I do in order to get my post workout meal in as well as dinner? The meal plan has been awesome but it is keeping me full and satisfied to where I can go longer between meals than usual.
I would look at the spacing of the meals. If you still have the shake and the last meal left. I would make the shake ahead of time and shake it, drink it and eat your carb. Get home and unwind for a bit and then you can eat the last meal. I would try and have it not super close to bed time. The digestion might interfere with your sleep.
Another option is to eat your dinner before you train…but I’m not sure of the spacing of your meals throughout the day.Due to work and other things I have to wait to eat meal 4 (which is dinner). I also have to workout after work which means I have to eat meal 5 after workout. That meal has no fat. How long should I wait after post workout meal to have meal 4? I don’t want to consume my fats too close to workout. Sorry if this has been asked already.
If you have a couple of hours…..Can you try eating 1/2 of meal 4 and then have the shake post workout and then eat the other 1/2 shortly after?
Are there a few more alternative exercises for the Bulgarian Split Squat? The ones she posted keeps the Bulgarian split squat but just uses different weight choices. It’s a balance issue for me in the squats. My form never feels right.
Instead of going for another one. Why don’t you hop in the FB group and post yourself doing it and ask the members to help you do a form check. Try that first. They are so helpful there. If you are in the Elite group you can video Nicole and show her and she can help.
Thank you. I did read the directions. They don’t make sense to me
She is giving your the option to perform one circuit twice before moving on to the next. OR you can do the first one , the next and the next and then repeat them again. Your choice! Hope that makes sense.
I am not a big coffee drinker and like to drink an energy drink to get me a little energy boost. Are energy drinks ok during the challenge? I typically like to drink the Celsius or Alani Nu energy drinks.
That’s ok if you aren’t impacting your macros with it.
Hello!
I was putting in my meals for meal plan 1 into my fitness tracker app and I am having some discretion on calories consumed on the app vs what is on the plan. On my app, it is saying day 1 of meals is totaling the following: 1611 calories, 146g carbs, 135g protein, 54g fat.
For meal plan 1, on the ebook it says I should be eating: 1480 calories, 140g carbs, 140g protein, 40g fat.can someone please help a girl out.
Nicole usually tries to get those numbers as close as possible (within 5g). We all can make different choices in those apps and some of that info isn’t super accurate. If you are eating according to the plan, I am sure you are on point. Fat was the only one that looked a bit high. Just take an extra look at it to see if you have it all correct.
Would it be OK to have a shake for meal 2 and 4 and weight days?
Yes, Just use the exchanges in that meal and you can create a shake.
Just wondering if it would be OK to just walk on the threadmill? The reason bring is because I have a bad knee..
That’s just fine.
Hello,
I am following meal plan one and want to double check that I am doing the food exchange correctly. At the moment for meal one it calls for 225g of cottage cheese but I am able to substitute the cottage cheese for 4 slices of turkey bacon, correct?
You got it. Always look at what’s beside the food. In this case it says (LP) which would mean one serving for a lean protein on the list. Great job.
Barbell hipthrust: what is FST-7?
Hi there,
Take a look at all of the ebook you might miss some important info.
page 16 in the ebook.FST-7 Designed to stretch the
fascia (the muscle’s connective
tissue) and fill your muscles with
blood (the pump), FST-7 calls for
performing seven sets of an
exercise with little rest (30
seconds) between sets. Stay with
the same weight throughout – a
weight you can lift for 10-12 reps
for every set – or increase it.
