Maureen
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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.
Hi there,
Nicole would always recommend going by your height when you don’t fit neatly into a category. See page 69.Hi, question about warm-up reps. When there are, for example, 6 sets of an exercise but 2 of those are “warm-up sets” (performed after the initial warm-up), should we be lifting lighter than our max? Then increase to max weight (struggling last couple reps) for the following 4 sets once warmup is done? Or should I be using the same “max weight” for the 2 warm-up reps as well?
Those warm up sets should act as a primer for the big lifting thats to come. Read pages 15,16 so you get an idea of how hard to push. As you work through an exercise you can usually tell if you have more in the tank and can lift heavier. Good luck
Hi. sorry if I am asking this again but I could not locate my post.
I am only 5 feet – 110 lbs. I am following the 1A 1B meals plans and using the exchange list to plan meals around the ones I want to substitute. When I am building my meals, do I have to use only the foods on the exchange list or can I substitute with other foods as long as they fit into the macros?We recommend if you are a beginner with macros and some of this might be new to you, to just stick to the exchange list. There is less room for error. If you are pretty skilled at tracking etc. Then use the macros. But all and all, we do recommend the exchange list because the work has already been done for you.
My knees are playing up this week, what is an alternative i can do to not put so much pressure on them today please?
Leg press??
GM,
I’m currently drinking one gallon of water a day. Do I continue to drink a gallon this entire program?
Thank you
Milissa
I would say that’s good water intake. Keep going.
Hello! Unfortunately, I missed week 2 as I was traveling for work. Do you think I should start on week 3 or have this be my week 2 workout plan and just be behind a week?
Hi there,
I would just continue on where you left off. You can still submit your pics even though you may be one week behind. YOu can still make awesome progress that way.Can boneless skinless chicken thighs be used as a fatty protein?
Nicole doesn’t have that listed on the exchanges….but if that’s something you can work in via the macros then go for it. If you are not skilled with doing that, I would just stick to the exchanges she has provided.
Alternative for this please
You could do another tricep exercise like a pushdown or dip. Whatever works.
Thank you in advance 🙂
Due to knee injury and nervous to Proform this one – can this be done on a leg press?
You could try a one legged leg press
Hi there, do you have an alternative or modification for dolphin pushups please? I can barely do a pushup let alone a dolphin hahaha
start with a push up on your knees.
Hello,
I am assuming if you split your workouts that your post workout meal is for after the training. After the cardio in the morning we can just eat meal 1? Thank you!
Yes, Post workout meal is post strength. after cardio you can eat meal 1 if that works
Hi there, last night i didn’t manage to finish my cardio till 8pm and so ended up having my last meal quite late. What is the general rule for your last meal please timewise?
I think you need to work with what your schedule is….some of us have to do things later and that’s ok. I think having your meal then is fine.
I just checked with Nicole and she used 8oz of Chobani if that makes a difference for anyone. The macros are almost perfect. 26g protein, 34g carb, 1g fat according to Nicole’s log.
Hi! The at home, full equipment link for day 2, rear delt band is not going to an instructional video of the exercise.
Hi there,
I just clicked on it and got this link. Looks like it’s correct.I jave a bad lower back and i have been advised by my physical therapist to not do dead lifts….. is there an alternative for these? I have a disc pinching my lower sciatic nerve. And i am really trying not to aggravate it.
You can do a machine leg curl if that works.
I play hockey three times a week for an hour and 20 minutes. I also played tennis three times a week for an hour and a half. I assume this means I do not have to do the cardio suggestions in this program?
I think that amount of sports time should be enough.
