Maureen
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Hmmmm…. wonder how I can make these meal prep / make ahead for a few days? Any suggestions?
I would make the mixture ahead of time. I think that’s doable.
Should I weigh the ingredients (ex chicken) before cooking.. or after?
Hi there,
On page 65 it recommends to weigh all meats cooked. Take a look at that page there were helpful videos there as well.Ok, great thank you! And do I have to eat one of those whole meals before my 5 am work out or is a banana ok?
If you aren’t used to eating, I would try and eat half of the first meal before training. Have your post workout meal after training and then a couple hours after, finish the 1st meal.
It looks like you need that extra tortilla for that meal since you are reaching for 52g of carbs for that meal and the recipe itself only gives you 41g.
Recipe says servings 12, but directions say make 15 cookies.
Thanks for your help!Let me check on this.
Hello! So I have a hard time finding non-fat cottage cheese. Could I get 1% or 2% and cut out the other fat in my meal? Or should it be half? I like cottage cheese and want to use it in my plan but want to know how to figure out how much fat to take away from the fat source part of the meal. Thank you!
You can get 1% and just adjust from there if that makes it easier.
Hi everyone, Currently in the BUILD program that begins Monday.
I have a few questions:
IS THERE a place where ALL the resistance training videos for each training day can be VIEWED TOGETHER AS WRITTEN ON THE PLAN as opposed to clicking and viewing EACH EXERCISE INDIVIDUALLY/SEPARATELY for efficiency-sake?Thank you so much!
Hi there, They are just clickable in the workout routine that you are following. Some participants download the pdf to their files on their phone. So when you click on the exercise it will take you back to the workout page. There was a tutorial on the FB page that Jennifer Fix did. You can search on the NW community page to see this.
When you only have “protein powder” – what do we mix it with – Water, Almond Milk…etc?
Yep any of the above. They aren’t going to make a huge caloric impact so use what you would like.
In the e-book the women’s plan 3B is either missing or mislabeled. Please advise.
Thank you
Thank you. They are on it.
Hi there,
It depends on where you want to take your goals. If you want to continue doing this plan, go for it! I would really think about what has changed in this plan, where the macros were etc and what did you see and feel happen? Then decide where you want to go from there. You can do the next challenge, sign up for more personalized training or do the calendar. Nothing is going to be wrong per say…it just depends on your goal.When will we need to upload our post challenge pictures. Just planning ahead for a weekend out of town. Thank you
If you check out the calendar in the pdf it’s May7,8,9. 🙂
Does our post workout macro number meal number need to stay about the same after this challenge is over? I want to continue to gain muscle and have my numbers correct. I never realized the importance of the post workout meal until this challenge!!
If you would like to continue this plan you can keep it the same. Completely up to you and your goals.
You can either use a 2.5 pound add-on if your gym has it. (guessing they don’t since you are asking). I used to take a 2.5 weight plate, take the pin out put the weight plate against the hole and put the pin back in (the 2.5 add on was small). But if you don’t have that option you might have to just switch to a DB or have a friend try and spot you for 5 reps and then drop the weight down and finish on your own. It’s tough when it increases by too much.
Should we use fat free or regular refried beans?
Just regular refried beans 🙂
So it turns out I have injured both rotator cuffs (quite badly), and my PT has told me not to do any upper body workouts this week and will review next week when I see her again. I will still do cardio on upper body days but what I’m not sure about is how to manage my nutrition. Can you give me some guidance on what I should do with regards to low/high days?
Hi there,
I wouldn’t change the nutrition. The calories remain roughly the same it’s just the macro breakdown that changes. I hope you heal quickly!Well, the tendinitis that struck me about 5 weeks ago is still nagging me. I’m taking too much advil! Nicole, Naomi or Maureen – Do you think I should stop all upper body workouts until the pain is gone? Even gripping dumbbells is irritating my elbow. I’m pretty I hyper extended my elbow trying to get a good stretch during the incline bicep curls. Ugh. Orthopedic doctor has me in a wrist brace for 2 weeks. Oh well… I’ll keep plugging away and do the best I can!
Hi,
Im so sorry to hear about your injury. You answered your own question “I’ll keep plugging away and do the best I can.” That’s all you can do. If something hurts don’t do it. It’s ok, just might mean you have to work around it for now. Injuries happen to all of us. Just stay laser focused on everything else. Hang in there.Hello!
I’m very happy to be joining the 2022 Buns and Guns Challenge. I signed up for the 60 day Challenge in January and started off great but my family and I developed COVID-19 in February and I’m still struggling with recovery. My strength is coming back but my cardiovascular endurance is terrible. I fatigue very easily just walking to and from my car with groceries these days. I’ve gone from being able to run and do high incline sprints to keeping the treadmill on an incline of 1 and just walking. I’m cleared by my doctor to exercise but I know I can’t get very intense with my cardio yet. Should I try to increase the length of time I spend walking from 30 minutes to an hour to make up the difference? Or maybe aim for a step goal of 10,000 steps a day?
Thank you 🙂
KimmyHi Kimmy,
Your body is telling you not to push on the cardio. Listen to that. I went through the same thing. I had to slowly build back up. Allow yourself that time. Pushing it harder isn’t going to speed up the process when you just need some healing time. Ease your way in! You will get back soon!!Under the Re-New Equipment interval cardio it states that no equipment is needed. It looks as though some weights are needed such as the renegade row, reverse press, lateral raise, suno squat to calf raise/hammer curl, or can these be done with no weight, there are no video links to these.
Thank youYes, I noticed that as well. YOu will need DB’s. There aren’t links to the cardio movements just the strength. YOu can either find them on Nicole’s site if you are a member or google them and you will find what you are looking for they are pretty common moves
Good morning,
Was wondering if I do not use the recipe option that I would just substitute for something else within the same food groups listed. For example, if I want option 1 but DO NOT want the Breakfast Burrito, I would just use a (SC, LP, F) still correct?if it was for meal plan 1 you would have SC,LP,F and 1/2 F and that would complete the meal.
Also wanted clarification on how many servings for the Broccoli & Cheese Stuffed Chicken Recipe? I thought Nicole said the serving amount listed was wrong?
It’s 6 servings
Hi!
I am having a minor confusion on meal option one or two…Am I allowed to do meal one and two from meal option one then meal three four and five from meal option two? I know that may sound confusing but I don’t know how to word it properly I guess.. I know I can’t exchange things but just don’t know if I should be zig zagging from meal option one to meal option two..
Hope to hear back soon!
Yes, You can if you want. Each meal is approx the same macros. So you could eat whichever ones you want.
I know it’s not on the exchange list, but do you think crawfish could be counted as LP similarly to shrimp? Maybe only a true Cajun girl like myself can appreciate the question. They’re only in season for a short time. Haha 😆
Since it’s not on the list…..if you want to use MFP to work that in go ahead. I just caution you if you aren’t skilled with using MFP, then it may not be super accurate
On Sunday, Nicole said there were some errors in the e-book and she was changing one exercise that involved an incline bench, I believe. Has the e-book been updated or has a new one been emailed?
They have been making adjustments to it all week. THey will make adjustments to the pdf. so it you have it saved somewhere you will just have to download the newest version of it and save that one instead.
Hi I’m Christi On the Giant Sets today for the spider barbell curl and laying dumbell curl…Is doing a rest pause better or drop weight to complete that last set?
I would do as many as you can with the heavier weight (great form) and then drop the weight and just try and match those reps
