Maureen
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Can you please confirm if I am correct that I can go between option 1 or 2 for every meal? If it is a non workout day- can I eat meal 3 option one with fruit and then meal 5 option 2? Or am I just pick between for every meal. Not sure why I always question this?? Thank you!!
You can choose whichever option sounds good for you. Only suggested rule is eat post workout meal after strength training. Enjoy!
I think I pulled something. I was wrestling with the hubs post work out and felt a pain on the right lower side of my abdomen and it flows down the side of my right inside thigh. I barely made it through workout it hurts so bad. If I try to sit up off the bench it kills. I have to roll off the bench to get up. I finished the workout any way. Just pushed through it. Would my tins unit help or heat or ice.
Maybe initially you could ice. I may not do the tens unit right away. I would rest it and see how it feels. Heat would prob be good in a day or so but I am not a Doc and if it hurts a lot I would consult an ortho doc.
But it doesn’t take even close to 8 minutes to do that.
With rest times and switching weights. Going heavier etc it may for some people. It helps people not BS during sets and focus on trying to go heavy but stay on track. I can roughly get 4 sets of everything but depends on how much rest I need sometimes.
So help me understand this. The package says 160 calories per 45g of rice.
Does that mean 45g of uncooked rice will turn into more once cooked and still be 160calories,
If I am understanding you correctly. Yes. However for this challenge Nicole measures rice cooked for a serving. 50g cooked roughly yields 1 cup of cooked rice. Does that help?
I can’t do a pull up at all. I tired using a green band that I had and nothing. Got me some band assists where there are three and with all three I can barely pull up just a little. Any tips to help? Should I add an additional band? In the meantime, what exercise can I sub this one for? I was thinking resistance band close grip lat pull downs. I really want to be able to do the pull ups
If you have a smith machine, or BB squat rack you can do a modified pull up on there. That way you are pulling up part of your weight but not all of it. I would also look into getting a stronger band to help, or add 2. See if that helps.
Hey ladies. Is it okay to put dill on my salmon? I did not see it on the list.
Thank you
I think that sounds great!
I cooked frozen veggies on the stove, portioned them out and froze them. Is there a way, when you microwave them they don’t get watery and mushy.
The best thing to do would prob be not cook them all the way that way when you reheated, it still has some room to cook. Vegetables are tough to not get mushy when reheating
If it’s a pain that happened while working out it might not be just soreness. I would warm up really good and roll everything around that area. If it’s still bothering you just work around it for the time being. It might just be a little irritated and it will pass.
That’s ok. For the burpees you could donut kicks or high knees for example. For the jacks you could just take the jump out and do the same motion as you alternate your feet tapping out.
I agree with the other participant as well that certain sugars etc or artificial anything can cause gas. If you aren’t used to eating certain vegetables that can cause it as well. I would pay attention to when it happens and what things you are. Might be able to narrow it down.
In the picture she is doing her pull up with her palms faced on each side of her face. I do not have the two little bars that stick out that way. I only have a long bar. Do I do the pull up with my palms facing my face? I know when you position your hands differently it works different muscles so I wanted to make sure I was working the correct muscles.
If you don’t have a neutral grip pull up bar then I would do pull ups with palms facing out.
Is this an avocado mushed up or mayo made with avocado oil bought in a jar?
It is something that you would buy at the store.
I know this program is done for us but I am curious about learning more about how to figure out how many macros my body needs for building, burning and maintaining.I would love any resources for my personal knowledge.
I do think Nicole did an entire video about this in the FB group. You can search in the lives in that group and you will prob come across it. I can take a look as well next time I am on FB
Photo update
OMG those are too cute
I uploaded my photos, but online says the hashtag is ##BUILDNBURN but the book only has one hashtag. Should I resubmit my photos?
I don’t see why you need to resubmit the hashtag you provided is also on page 9. So you got it right. The after hashtag isn’t released yet.
Weird. And also weird that the time to upload email said the challenge ebook is coming out THIS Friday. Anyway, now when I try to upload it keeps going in a loop and asking me to login. Which I do, over and over again.
Try clearing your browsing data (cache) in your browser settings. You should be able to log in after that. If you have any issues with uploading etc please email [email protected]. They can help you out.
I have the same question – but also wonder about sugar? There can be so many variations on brands and varieties we choose. I’m new to this detailed nutrition thing! I looked at several brands and the fat, calories, sugars, proteins were all over the place. I’m attaching of pic of granola I have. I’m second guessing it!
Also…is it a big deal if I add a little local honey to the yougart for flavor? Plain Greek yougart is not my fave!Honey will increase the calories/carbs a bit. So I would try and get along without it or work it in and decrease some carbs somewhere else. (but that can make for more work). Granola does have more sugar etc. Choose Something that might look like this……for 1 cup of granola the macros are: 220 cals 44g carb, 2.5g fat, 5g protein. That can help you look at some brands.
Yesterday due to my workday, I missed two meals. I worked over 12 hrs and was solo for the most part. I work retail pharmacy. Not enough water and missing two meals was the outcome. What if this happens every 12 hr shift I have? I packed it all, but just couldn’t get to it.
And on a side note, if I dropped anything on the floor, my legs reminded me of my workout the day before! HahaDo the best you can would be my best advice. If you are getting used to navigating a tough schedule and making eating more a priority it may take some figuring. Maybe it’s going in the exchange list and finding some meals that could be easily made and eaten quickly when you can breathe for a second. Choosing a simple meal. In the meantime, be easy on yourself. You are trying to navigate something new and you will find a way. It may take a few tries but don’t quit.
Hello! I think I was a chronic meal skipper the last few years and had been eating smaller portions. I am SO bloated since starting the meal plan, think it’s just the added carbs and more frequent meals compared to my normal. should I give it a week and see if things adjust or add some Metamucil?
It prob is because you aren’t used to eating that much, that kind of food. It might just be tough for you to digest. You might have to ease in a bit more. Are you forcing the food like you feel full? Or just bloated like too much fiber from vegetables etc?
Hello! Are there any ready-made protein shakes, such as the OWYN, Core Power or others that you can purchase at a supermarket, that you would recommend as a substitute for protein powder when on the road or without protein powder handy? When checking the nutritional labels on those products, they do not meet the requirements listed on the supplements page for protein powder, i.e. no more than 4g of carbs or no more than 2 g of fat. Or maybe protein shakes shouldn’t be considered a substitute for protein powder? And if not a substitute, are they ever ok to have as a meal replacement? Thanks!
I’m not sure of specific brands that would meet that criteria. I’m not sure if you have ever just in a pinch, had protein/shaker/water. Just keep it with you and you usually will have some water on hand and you can just quickly shake it up. You can always use one and figure out what else you would need in order to complete the meal but that’s creating more work for yourself.
Step ups sounds like a good option since the workout already includes leg press, but I could use a vertical leg press too. Just thought of that!
Thanks
SusanYoure welcome
Are there any alternatives for lunges? I cannot do any variations due to knee. I have tried all variations and all cause pain and the swelling to be worse.
For whatever reason as long as I am very intentional with my movements squats do not bother it.
Thanks!
Susan RichardsonCan you do a step up or maybe work in a leg press.
I have downloaded and saved a copy of the 127 page manual in PDF format. When the 60 day program ends, will the links in the PDF I saved still work? I hope to do this challenge a couple of times this year and hope the links in the PDF will still work so I reference the workouts and continue to build a stronger me
The links work forever 👍
Hello, can I swap meals two and three with each one? Can I have meal two as three and three as two?
You can have them in any order you want. Post workout meal is the only one that you should try and eat after your strength workout.
I did find it at Target. If I make a stop there for anything else I’ll have to remember to get it.
Good to know
