Maureen
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I apologize if asked and I did not see it. I wanted to test out the vegetarian recipes and did the black bean and rice and I am confused how it is 10 severing’s. When I put all those items in my fitness pal it does comes out a lot lower if 10 servings but when I say its 5 servings it comes how pretty much the same that is listed in the book.
Let me double check this for you.
I’d like to do a cycle class but they’re longer than 30 minutes. Do I still log it as one workout or if it’s an hour do I log it as 2?
I would just count it as one but try and keep them as close to the recommendations as you can.
Hello question about selecting cream cheese on the Food Exchange List under Fat 1oz cream cheese. I love cream cheese on my “1/2 plain bagel”. I found spreading 1oz cream cheese on 1/2 plain bagel appears to be graciously A LOT. I feel like this amount of deliciousness can be spread evenly on a second 1/2 plain bagel but I’m not gonna do that and believe me I’m not complaining. My question is when selecting cream cheese do I get the “original” which is loaded with goodness or the one “1/3 less fat”. I hope the answer is “Original” LOL!!! What every the answer I will accept wholeheartedly. LOL!!!
Looks like it’s regular!! Eat up
Thank you!
May I have a replacement for the Sumo Deadlift? Or, do you have a suggestion if I’m using free weights? I’m doing the at home workout with weights and body weight.
Thanks again!
You can do a DB deadlift. The wider stance and you can hold 2 DB’s between your legs holding them with your palms facing each other.
I usually use water with my protein shake, but I want to try the almond milk. I am working off women’s meal plan three and it doesn’t give me an amount can I just free pour?
Just do a serving. It might be a cup.
I like Meal 3 Option 2 in Women’s meal plan 1 – I am getting bloated with the yogurt – was thinking of trying a non dairy option – I like to blend it up like a shake with the blueberries flaxseed and chia seeds – Just wondering if there is a non dairy yogurt option to work with this meal plan?
There isn’t they usually have more fat and carbs. You could use my fitness pal if you really wanted that and see what the total macros are for the meal. If you aren’t skilled with that, I would just use the exchange list.
I want to make the Chicken and Quinoa Power Bowl and I can’t find snap peas so I need to substitute with something else, but snap peas aren’t on the exchange list. Green peas are listed as SC, but the grocery list has snap peas under vegetables. Do I substitute the snap peas with a starchy carb or a vegetable?
Replace those with a V. No they aren’t on the list but thats where they would be
Hey Maureen – is it possible it’s different for each challenge? I was told to have Meal 5 as the last meal on rest days. I think you just debunked the theory lol
It says to eat it as meal 5 but if you wanted it as 4 will it make or break the whole plan? no. I didn’t debunk anything LOL. Post training all day long. Nicole has learned to be as specific as possible with challenges so people don’t get confused and have a million options. SO the moral of this long story is eat it as meal 5 because the challenge says so on off days 🙂
Eating this meal now (it’s actually my meal #3 of the day) and instead of the 1 c applesauce I gave myself a serving of brown rice by mistake (was so hungry I forgot to double check!)…are FR and SC interchangeable? Did I mess my macros up too much? Thanks!
Dont sweat it. I would just sub a FR for a FR and SC for a SC. Keep it easy. You are all good.
How does everyone weigh potatoes – before or after cooking?
weigh cooked. Make a bunch and then you can just weigh out what you need when you need it.
Meal plan 3. Just wanted to clarify the amount for the pancake mix, as it changed a couple times last week from cups to tablespoons to actual egg whites measured out. It just seemed really runny, but I just had to cook it longer.
The recipe for the mix would be the same for everyone, correct? then I understand that I would add 6 scrambled egg whites on the side.
Thank you!Yes, recipe is the same for everyone. You just have some add ons to your overall meal.
Just a final confirmation for pancake-ageddon… according to my carton, I would be adding 1/3c plus 3 tbsp of egg whites to the recipe. I did 3 TBSP only last week, now it is super runny. Thank you!
You are making the recipe with 3 egg whites.
Your additional egg whites are just added to the meal to bump the protein up. for example: if you are doing meal plan 3 for women you would have 1 serving of the pancake recipe plus an additonal 6 egg whites to the meal but not added to the recipe. Does that clarify things?On the live, Nicole said as long as you do the workouts in order, you can adjust the schedule.
Yes. The workouts are tough so I wouldn’t try and make up days etc. Just do the best you can with the schedule you set.
Just a final confirmation for pancake-ageddon… according to my carton, I would be adding 1/3c plus 3 tbsp of egg whites to the recipe. I did 3 TBSP only last week, now it is super runny. Thank you!
Hi can you confirm which meal plan you are following please? Thank you
Cookie has been adjusted to say serving and the reason each serving has so much volume is that its basically just vegetables. so you get to eat more.
Does this need to be at the end of the day? Or the very last meal after all the other four meals are consumed?
No you can have it when you want on rest days.
2 fold question here – What is the best timing for taking the fat burner and a BCAA supplement?
Should the fat burner be taken with a meal or a certain amount of time prior to or eating (aka: empty stomach)?Hi, Fat burner can be taken when you might need that extra push, it’s like an energy drink. You can have EAA’s or BCAA’s anytime. Its suggested to sip during workout
What does the 15-15 mean for these on Week #2? Is it a typo and it’s the drop sets with reps of 15?
Your drop set is 15 reps, drop the weight 15 more. thats one set. Just higher reps and only 1 drop.
What does the 15-15 mean for these on Week #2? Is it a typo and it’s the drop sets with reps of 15?
Your drop set is 15 reps, drop the weight 15 more. thats one set. Just higher reps and only 1 drop.
Hi! My bronchitis flared up bad in Friday and I couldn’t workout. Wondering if it’s ok to do that workout today, Saturday, and Saturday’s on Sunday? This will basically have me training 5 days straight before the next off day.
I would just pick up where you are supposed to be and let your body get that extra rest.
So I feel dumb, but I forgot I had two servings of the s’mores pancakes this morning, (I ate them together) and so now, my last meal was technically a meal 6.
It’s weird because yesterday I had a hard time getting the meals in me, I actually skipped a meal because I felt so so full. But tonight I was hungry and automatically assumed it was time for my last meal, then I looked back at my day and realized the pancake mishap.
So do they negate each other lol? Did I break even?
You’re good. You just move on and say wow, that tasted good. On to the next day 🙂
Just in case you missed this update from Nicole:
Hopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaI started Monday the 9th, today is the 13th, I’ve not lost an ounce! I know phase 1 is for building. I just want to make sure I am doing this correctly. I’ve filled the plan as is with very very substitutes, weighing everything and no condiments. I do feel better, but I am hungry and ready for my next meal. Thanks for the advice.
You may not lose any weight. You nailed it when you said you feel better. If you know the macros you were eating prior to the challenge are a meal plan up then I would start there. If you have no idea then I would stick to where you are now.
LOVED the first week of the training program… but I do need one substitution. I don’t have access to heavy enough kettlebells for the suitcase deadlift/stiff legged deadlift superset. What should I do instead?
Have you tried the superset with just what you do have? Hold 2 KB’s or DB’s. I would give it a shot with what you have and then see how it hits the next day or two
