Maureen
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Other than sodium, is it ok to add taco seasoning to meat? Will it affect overall calories or results?
You should be ok…prob more sodium.
Is this nutrition info correct for the recipe. It says per cookie so didn’t know if the numbers were correct or not
I havent heard of any changes. thats prob just a typo.
Also confused about this (in Canada and I have 2 sizes of cans and measured in g.
For Women’s meal plan 3, Phase one, meal 2 how many Oz of tuna am I aiming for?
Can you look at your can and see how much you need to get close to 33g of protein for your meal. Eat the ounces that would be close to that. Its not letting me click on your link. tell me what your label says and I can help.
I am 5’4.5′ weight 124 and have always done plan 2 however I eat at least 1800 calories on average and have been told I should be eating over 2000. SO my question is can I use plan 3 since the 1st phase is to add muscle or start with plan 2 and see how it goes? Thanks
Hi there, If you know that meal plan 3 is closer to your actual calories then start there, the second half is a cut so the calories will decrease.
Now I see. I have been doing completely different meals swapping out most everthing to have variety. I have 4 days now, so I can start to repeat and cook more during meal prep on Sunday. Thanks for assistance!
You’re welcome. We are here to help you make it as easy as possible.
Are you saying that people eat the same things every day on this challenge? There is only 1 meal plan that is for one day for phase 1 weeks 1-4. There is an option 1 & 2 but other than that, there are no changes between day 1 week 1 and to the end of week 4 if you follow that page?? SHe gives food exchange for a reason I would think.
Not at all but they just sub items in and out for small changes so they can keep it simple. Its just more work for you to redo every aspect of every meal. we just don’t want it to be too labor intensive for you.
Don’t be sorry 😊 I followed each plan after it ended until the next one began. I did not do the last one but kept things pretty in check until this last month or so. I did have more energy, and had some shape change, and felt stronger. I also understand that genetics might be working against me too.
I am going to put in max effort and stick to the food plan like glue just as I always have and see how things go!That sounds like a great plan. Take notice of your sleep, strength and the other things I mentioned. You will then have a good idea of where to go in the future with your macros. It’s helpful to look at every aspect so that you can see what result you are getting. we are here to help.
Hi, I love peloton bike rides but I’ve never paid attention to the exact ratios they use- I’m assuming they’re the same. Are they okay to choose as my 30min HIIT workout?
I don’t see an issue with using it.
Can I intermingle at home/dumbell with at home/ full equipment?
For example, I have a bench with leg attachment for extensions and curls and would like to use that when I can, as well as an Olympic bb with plates and a rack and kettlebells….
Thank you!
I would say as long as you can do the entire training plan, but I wouldn’t take some exercises and not others or you might miss some good pieces of that specific workout
Hi, in the E-book on page 117, it states “If you skip CARDIO but make it
up on a Saturday or Sunday (or
another day when it isn’t listed),
award yourself the 5 points on
the day you performed cardio
(even if it puts you over the total
points for that day)”
Should I give myself 5 points or 1 point? Wasn’t sure if I was missing something or it was a typo, thanks!The point grid is based on people doing the training on the specified days. if you move things around then you might end up scoring in the shaded areas because cardio isn’t scheduled on that day according to the program.
6 sets total and you are correct, the reps for the 4 sets change depending on the week. I suggest getting s workout log snd writing stuff down so you know how much weight to use etc so you can be consistent.
I found the traditional round rice cakes as well as thinner square cakes, both Lundberg. Which ones?
whichever ones gives you roughly 25g carbs for 2 cakes
That’s what I have been working on–the meal swaps. It takes a good amount of time to look everything up and plan out what to eat. Want to be sure I have everything I need so I can do my grocery list. But I’m on Day 4 now, so progress.
I would make it as easy as possible and eat what she has provided. You don’t need to rework the menu.
Need guidance….. I participated on you 40 day build and was consuming calories of 1800 on workout days and 1750 on off days. I am 5’5 and only weight 120. This build challenge only calls for phase one 1676 calories, this is going to put me on a calorie deficit and I’m afraid is going to make me loose weight instead of building muscle. With this in mind should I go up to the next meal plan? I’m confused!
If you know where you should be then do what makes more sense to you.
Hey! This is my 5th challenge and I am 5’8″ and 160lbs (normally about 150, but happy holidays!). I have always followed the height rule, followed meal plans and exercise exactly, and have seen minimal results. I trust the process completely. I am just wondering if I should change something or do something different to get better results?
Its hard to say did you have any results? stronger, more energy, felt good etc? and paid attention to where those macros were? Followed It after the challenge? There are so many factors you know? Im not a huge fan of always decreasing calories. If you always feel super full in the build part, maybe it is too many calories but again, I don’t know enough about you to make that call. Sorry I can’t be more helpful.
Looking at the recipe for the S’mores protein pancakes, it calls for one scoop of protein powder and three egg whites, and says it’s four servings. It doesn’t appear there is a way this would come close to meeting the macros for a meal. Is something missing? I haven’t seen this question answered yet, so posting it here.
Thanks,
I havent seen any changes to that recipe yet. I will double check.
Re:
WOMEN’S MEAL PLAN 2
PHASE 2: WEEKS 5-9
Height: 5’4 to 5’6 Weight: 130 to 150 lbs
• (1½ LP) 1½ scoops nPower Nutrition Isolate
• (FR) 1 oz box raisinsThere is nothing else listed with this meal for mixing in with the Protein powder. If we are measuring everything, then won’t we have to add in the extra calories here to the total calories and macros for whatever we add to the powder?
Just wondering if this was an accidental omission….The calories of almond milk are not alot so just add the milk, you don’t need to track the macros.
Yes I would like to know same thing and how many mini marshmallows:)
Just sprinkle some in there, don’t go overboard.
Hello. Looking at the s’mores protein pancake recipe and see it says 4 servings. Is that correct? Thank you.
I haven’t heard anything different.
Just to be clear… we can repeat meals if we love one over another? The only one we need 100% is the post workout correct?
Yes you can repeat meals they are all roughly the same macros.
I’ve been very successful with every Nicole challenge that I’ve done, following both the meal plan and training plan to a T.
This time however, due to my personal schedule, I’m wondering how training 5x a week M-F would work, then resting S/S?
I’d likely fit cardio on the Saturday then active rest Sunday.
I would suggest doing what works for you as long as you have a rest day. Congrats!!!
Curious if anyone has figured out the math to adapt the Chicken and Quinoa Power Bowl or the Strawberry Cheesecake Bites into Women’s Meal Plan 2 yet!
Hi there for the first recipe it looks like 1/2 serving. so what people do is weigh the entire thing and divide by 6 in order to get the 1 serving measurement and in your case you would have to divide it in half to get that 1/2 serving.
Use the same logic above for the cheesecake or just cut it into equal servings.how many ounces are you guys counting for a can of tuna? I am seeing tuna packaged from 4 oz to 5.4 oz. Thanks!
Looks like a 5oz can because 2 servings will give you 24g of protein. Just look on the back to see if the servings match to the number of grams you are looking to fulfill.
Looking at the vegan recipe was the “cheesecake” part omitted on purpose? Asking for a friend.
I agree with Katie. the banana is blended to be smooth and creamy so it might take the place of the “cheesecake” part.
I normal work or at 4:30 am. I need food to make the hour plus workout but not enough to eat a meal that early in the am. I normal grab a cup of rice chex dry and eat it on the way to the gym. Can i split up my post work out meal and follow with meal one as breakfas
a good option is to eat half of meal 1 before your workout and then have post workout meal and a couple hours later eat the 2nd half of meal 1.
