Maureen
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Thank you ; I was thinking that I would do it that way also 🙂
Wasn’t sure if there was a recipe !
I’m curious what others would do. I’m super plain the way I eat my food.
Can you please provide a few alternatives; ie. Goblet squat w/ dumbbells. My neck can not take the bar pressure. Thank you!
Sure thing! Goblet is a great option for you.
I have not been able to source non-fat cottage cheese. If I cannot find it, is it acceptable to eat a low-fat cottage cheese and just eliminate the added F item from the meal plan? Hoping this makes sense… For instance, if looking at Meal 4 of Women’s Meal Plan 3, could I eat 226g of low fat cottage cheese and eliminate the 15g chia seeds and 15g hemp seeds? Thanks!
You would just have to figure out the fat content and see if it works out. If you can’t find it, I would choose another protein source if you aren’t skilled in logging/counting macros
I have a question about the cottage cheese ; hemp seed; chia seed and oat bran
How would one plan to prepare this?
Cook oat bran and add the seeds and cottage cheese on side?
Just curios on how this should be prepared thank you
It depends on the person…but I would eat the cottage cheese plain and cook the oat bran and then add the hemp and chia into that. But that’s just me.
Hello, I *BELIEVE* the daily protein and fat goals for rest days may be a typo on WOMEN’S MEAL PLAN 2.
Yes, I think you are referring to the totals? I have already emailed the team about this.
ThanksIn the Vegan recipes, Lentil Lettuce Wrap recipe, the instructions mentions walnuts. However, there aren’t walnuts in the ingredient list for that recipe. If walnuts are supposed to be included, how much should be added? Thank you!!
Thank you. Hang tight I asked the question to the team.
For this challenge the food plan stays the same for both phase 1 & phase 2? I am just making sure I am not missing something or reading it incorrectly. The food plan looks delicious!! Thank you for All you do.
The difference is on weight training days you eat the post workout meal and the rest day meal (meal 5). Post workout is protein and carb and rest day is protein and fat. This will make the rest day and train day macros different. Does that make sense?
Hello,
The chicken and potato casserole calls for 1/2 c chopped onion and 1/4 c unsweetened almond milk but doesn’t state when to incorporate them into the recipe.Thanks! Darci
Thank you. Waiting for a response.
Hi,
Could you please provide an alternate exercise for the hip circle squats?I am unable to do deep squats due to arthritis in my knee.
Can you do partial squats? You don’t have to go deep. Just meet yourself where you are right now.
Hello!
The macros on page 59 are wrong for the Rest Days/Daily Goals. Protein and fat should be higher. Thanks!Thank you. Noted and emailed the team.
Just email [email protected]. There was confusion about this so I think they will let you still submit.
Just email [email protected] There was confusion about this so I think they will let you still submit.
Just curious about a couple of things. I had heard of Udo’s oil and its benefits. Do the trainers of this program take this daily? I feel like the health benefits would be very beneficial and realize u should check with your doc first. Thought it was a little different to be added with the yogurt and berries meal for phase 2 instead of some other acceptable (F) but am sure there is a reason I am unaware of.
I was also curious about the box of raisins with the post workout shake in phase 2. I don’t think I have had a box since I was a kid lol so just curious of the choice selected for the challenge with the post workout as it was a banana in phase 1.
Not questioning the choices or challenge, just trying to understand and keep learning. Love to keep up on health and fitness knowledge as I creep up in age so thank you in advance for any information!
Hi there. I don’t currently take the oil.
Raisins are high on the glycemic load which means its impact on blood sugar levels is high. Which would be ok post workout to help replenish your glucose levels. If you have blood sugar issues as always speak with your docSo I just recently ordered three new containers of the Vanilla Protein powder through Amazon. Previously my vanilla powder was always uniform. I’ve opened two of the three containers to find that the powder is the same color as usual, but now has little darker colored specs throughout it. Has the formula changed some or should I be concerned that something is wrong with these? Thanks!
I would email [email protected]. They can give you the details of the supplements. Thanks
Calories are more complicated than that. You need x calories just to sustain your life, then there are calories you burn from digestion, exercise etc. plus the calories given to you by the watch is an estimation based on the factors that the watch has about you. It’s not going to be exact. I would base your calories based on your changes with your body, performance, how you sleep, how you feel etc. you can go up or down from there.
Hello, piggybacking on this. This has happened to me and I was wondering a couple
More questions about this. 1) could you just space out the meals every couple hours or so if needed? I’ve been trying to do every 3 hours or so but if they day gets alterade and you have to do 4 meals with only 7 hours or so left to the day before you go to bed…. 2) I’ve had a similar situation where there was a big gap that I couldn’t get a meal in and my 5th meal may be like 9 or 10 pm. Would it still be best to have the last meal very late? And then should I try to stay up for a few hours to digest or it’s better to get the nutrients in even if you have to go to sleep shortly after the last meal? Also, is it best to only have 30-35 g of protein at a time? Does your body not process protein than that even if you had more protein in a meal? I’ve had where I’ve got home from a workout and had my protein with water and raisins but then had to make my meal to eat in 1 hour or 1 1/2 hrs or so due to the timing of end of the day. Would love to hear recommendation’s for these types of scenarios or anything you could share. Thank you!You can space the meals with what works for your schedule. If it’s a shake, I think it’s fine to have before bed. A big meal that has to work hard to digest will prob disrupt your sleep a bit. The how much protein at one meal debate is a lot more complicated. Sticking to 30-40 grams seems to be a good rule but again it’s different for everyone’s body and circumstances surrounding the meal. Have more and most likely you will have bad gas lol. If you find yourself cramming two meals close together at night, I would work on the timing a bit more.
Hello
Should I put my workout setting on functional strength training when we set our watches or high intensity interval training? I’ve did both and it’s funny that hIT will calculate more calories burned it seems even on the same workout.
If you are strength training I would put it on a setting that’s closest to that. HIIT is more cardio
Anybody else struggling with this challenge? I feel like I’m missing out on heavy lifting
Lift heavy. It’s up to you to challenge yourself and lift heavy for the rep range that the exercise calls for. If you don’t feel challenged, ash yourself where can I work harder.
Yes, but was hoping someone else had already figured it out. Messing with a recipe and ingredients get a little tricky.
That’s the whole reason why it’s done for you. It can get tricky. If you don’t know how I would stick to the plan
Yay! Corn starch is on the condiment list!! Never thought of it as such but yay!
Just be careful when using mixes etc they can add extra calories when using here and there and here and there can really add up
I am not addicted to the waffles. How do we make them work in phase 2?
Please and thank you 🙂
lol you can try and make the macros work for that one meal. Are you experienced with doing that?
Sounds like it’s very very beneficial! I just cannot imagine putting it on yogurt! LOL maybe I’ll do an exchange for almonds! But I’m definitely going to check it out I can put it on my veggies!!
Sounds like it wouldn’t taste the best but who knows.
Good morning!
Where/how do gravies fit in? Asking in regards to women’s plan 3, meal 5, option 1. (Phase 2) either use a packet that contains 20 cals and 4g carb for the whole cup mixture using half cup per serving. Or, use a little corn starch with water (about a tbls)
What affect, if any, would this have on macros?
They normally aren’t part of the challenges. It would be considered a condiment and I would stick to what’s on the condiment list. If you are trying to stick to the challenge.Thanks!
I’m interested about hearing more on Udo’s oil. Can you tell me the benefits? I don’t have this. I normally use walnuts or almonds as my fat source with yogurt and berries, but if UDO’S OIL has special benefits then I’ll purchase & give it a try. Thank you.
It’s a combo of omega-3, 6 and 9 fatty acids. It’s free of fish oil. Helps lower LDL cholesterol and can decrease risk of heart disease. I would ask your doc if that’s a good fit for you.
Hello,
When I made the toast with smoked salmon the other day and shared on the FB page how it was a lot of piled up salmon some mentioned about adding an egg with salmon to lessen the amount of salmon. My recipie is for 3oz of smoked salmon for meal plan 2. On the exchange list it shows 4oz of smoked salmon as a fatty protein and 6 egg whites as lean protein both containing 25 grams of protein. Was wondering if I could get help with this combo. It seems I have one whole egg cooked but maybe should have did 2 whole eggs with my 1 oz of salmon and then still added more protein…. Like 1 ox of smoked salmon would be 8.5 grams of protein and then would need 4 egg whites and some fat?
Honestly because it’s a recipe it makes it hard to make modifications to the actual recipe. The thing I would advise would be to use the exchanges for that meal which are F,SC,LP
So you could.
2 slices of Ezekiel bread
2 whole eggs which would take the Fat exchange and 1/3 of the LP.
Choose whichever LP you want and do 2/3 of that serving.
That’s like the best I can do. The fact that it’s a recipe makes the swapping hard. That’s why I would always stick to the exchange items she puts for the meal. I’m sorry I can’t me more help. Short of you logging the entire meal to make it work, but we don’t suggest doing that. It can be a lot of work and leaves room for errors.
