Maureen
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I am nursing a sprained ankle. I am at about 90% healed. Can you suggest some low impact cardio routines. I am able to use a rower or elliptical without pain.
Those sound good as well as the bike.
The straddle up hurt my lower back is there an Alternative or a regression available?
You could try leg raises with legs bent a little. Takes the stress off of the low back for the most part.
Hello! Do I measure the cream of rice dry or cooked? I see the general rule on weighing food, not sure if cream of rice (never had it before!) is considered as rice or more like oatmeal. Thank you!
Dry measurement.
I have one more meal left to eat. Looks like I went over in protein and a little in fats. Should I adjust the last meal or?
Hi there,
If you ate them according to the plan, I would just eat it as written.Is age a factor to consider when determining calories needed to build and do we consume the same consisten calorie level the entire 40 days?
I’m 54 and typically find it difficult to eat 1500 calories daily AND consume all the water. I get way too full and feel like I can either eat or drink but not both.
Curious if this has been an issue for others and if calories need to continually progress if extending build time or stay consistent?
Thanks!
I think it really depends on what you are used to doing. Being 54 and training like this…I think you should give it the ole college try!
Is turkey sausage equivalent to turkey bacon?? And could you use oat or coconut flour in place of Whole wheat flour??
I think it could depend on the brands you choose. If it’s not on the exchange list I would choose what is on the list for this challenge. Same as the flour. You can do a comparison, if they are similar macros then looks like you can use it.
Can have coffee with coconut milk?
I would look at the macros of that and see what an impact it has? If it’s negligible then I would say ok.
Can have coffee with coconut milk?
I would look at the macros of that and see what an impact it has? If it’s negligible then I would say ok.
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.
