Maureen
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Hello,
I am following meal plan one and want to double check that I am doing the food exchange correctly. At the moment for meal one it calls for 225g of cottage cheese but I am able to substitute the cottage cheese for 4 slices of turkey bacon, correct?
You got it. Always look at what’s beside the food. In this case it says (LP) which would mean one serving for a lean protein on the list. Great job.
Barbell hipthrust: what is FST-7?
Hi there,
Take a look at all of the ebook you might miss some important info.
page 16 in the ebook.FST-7 Designed to stretch the
fascia (the muscle’s connective
tissue) and fill your muscles with
blood (the pump), FST-7 calls for
performing seven sets of an
exercise with little rest (30
seconds) between sets. Stay with
the same weight throughout – a
weight you can lift for 10-12 reps
for every set – or increase it.Says each circuit is 5 min, perform each twice. The circuits only appear to be one minute, unless it means to do each 5 times. Do we do each circuit 5 times then repeat the whole sequence again?
These instructions are at the top of that workout:
*Each circuit is 5 minutes in length –
perform each circuit twice, either 1-2-3 or
repeating a circuit before moving on to
the next. Rest 1 minute between circuitsJust wondering if anyone baked the yogurt chicken rather than grilling it? And for how long roughly? I don’t have a grill but the recipe doesn’t state how long to bake it for or if your to flip the chicken half way (I would assume so). Thanks in advance!!
I would just experiment. Not everyone’s oven would have the same power as well. Mine takes forever to cook everything!
Once you do it and it turns out you will know for next time.For post work out, can you have unsweetened almond milk with the scoop of protein, or just water?
Yes you can 🙂
I train first thing in the morning and I cannot eat the 1st meal and then going train.
What should I do?I would suggest eating 1/2 of meal 1. Train, then have your post workout shake. Then a couple hours after have the other 1/2 of meal 1 and then resume a 3-4 hour window if that works with your schedule.
I would suggest eating 1/2 of meal 1 before training. When you get done, have your post workout meal. a couple hours after eat the other 1/2 of meal 1. THen you can time the meals 3-4 hours from there depending on you and your schedule.
Can we use Palmini as a vegetable or SC? If so, what grams? would be a serving. TIA
Hi there,
I don’t know what that is. Can you give us the macros for it?HI, wondering if the turkey in the egg bites should be 99% lean versus the 93% listed, since the serving counts for a Fat and a LP, rather than FP (93% lean turkey listed under FP.) Please advise, thank you!!
That’s for the exchanges. Nicole makes the exchanges on the overall ingredients in the entire meal. Unless you are making an exchange, You don’t need to adjust anything.
For anyone following I just watched her Q&A and she stated that she created the recipe first and forget to include in the meal plans. She said that you can still use the muffin recipe for a substitute of the fruit you use in one of your meals.
Thanks Korae!
I do not have access to a chin-up bar. Is there an alternate excercise?
You could use a squat rack or smith machine and do an inverted row.
Should the entire superset be completed on one side first for the one arm exercises?
I would do all one exercise on each side and then do the next in the superset.
Perfect! Also on days where there are 2 workouts to do is it ok to do them one after the other so strength first then the cardio in the same hour? It’s hard to fit spilt session in for me.
ThanksI would do the strength prior to the cardio. It’s ok not to split the workouts
are we supposed to be just sticking with the meals strictly? or can we incorporate snacks? I didn’t see anything on this and I’ve never done a meal plan that doesn’t include snacks. So we are just eating the 4/5 meals and that’t it nothing else? Thanks
Hi there,
The meals are to be eaten as Nicole has laid out (with options for each). Snacks are the meals so to speak. You have a breakfast, lunch, dinner, post workout and another meal.I have been trying to get down the plain nonfat greek yogurt but i am struggling with it. Is there another option for vanilla if it is low enough in nutrients count??
Hi there,
Have you tried stevia to sweeten it?The brownie bites is on the vegan menu. I am waiting to hear about the muffins.
I’m a 64 year old insulin dependent female. I’m 5’2″ and weigh 205 lbs. I read that we should go by height but I weigh so much more than what is listed so I’m unsure…should I choose meal plan 1 or meal plan 2? thanks for your guidance.
Hi there,
I would still say go by your height. If you know what your macros were before the challenge then you can have a better idea of where to start. If you aren’t sure then start here and pay attention to how you feel when you follow it. You may find you are hungry all of the time etc…and then you might need to change plans.Thank you. I emailed the team.
I am checking on the muffin recipe. Brownie bites is in the vegan meal plan.
Hi there,
I am checking on that muffin recipe. The brownie bites is on the vegan plan.Hi Nicole, Naomi, Moe and Amanda!
I calculated my maintenance right at the end of Build and Burn challenge.
A maintenance of 1817c calories per day with a conservative surplus up to 1998c.
After Build and Burn, I have been eating between 1600+ and 1700+ on and off most days.
My goal is to gain lean muscle.
Based on my height 5’2, I should be on menu 1. Do any of you agree with me or recommend starting with menu 2?
I’m a hard gainer and when I was training with Naomi I saw better progress with more food.
Thanks, Maria
I can’t wait to see you in camp next month!It sounds like you know exactly where to start. You know what works for you and I would trust that for sure!
The turkey chili recipe is a recipe further down. She made it for vegans AND regular plan. There is a
“*” that specifies the way to make it for regular meal plan. *add 93% lean ground turkey Page 100If I am 54” and 160 should I go with option meal plan for woman 54” 130 or next option meal plan 2? I don’t want to over eat on my calories! Thanks
If you don’t fit perfectly into one meal plan, use your height to choose the meal plan to follow.
I will be following meal plan 2. My question, do I have to stick with the same ‘option’ for each meal or let’s say for meal 1 I choose option 1 could I then select option 3 for my second meal?
Hi there,
you can mix and match the options. You have 3 options per meal. You can eat any of the those options for any meal. The post workout meal is the only one meant to be eaten post strength training.Hello! I was looking at the shopping list and it says a container of cottage cheese. It is noted as a lean protein so I am inclined to think I should buy non-fat instead of the 2% version but wanted to make sure.
Hi there,
Its nonfat cottage cheese. In the protein section in the exchanges it specifies nonfat. good luck.