[Maureen]

Lisha Mercer wrote:

So what is the research on weight gain when you’re building muscle??? During this program I have gained a few pounds. The diet has been clean and mostly on point. I know they say don’t look at the scale but it’s a pit that I always fall into and then I get discouraged. Also what is the best way to measure body fat? Is it calipers or is there something else I can do to get a better grasp on muscle mass gain vs fat gain. I know they say the tape measure works great! Any articles I can read would be great also. Trying not to get too discouraged! Thanks!

Hi there,
Great question and Im glad you are reaching out instead of staying discouraged. I challenge you to find 3 things that are better since starting the challenge…..You will quickly realize you are in a better position than you started. I think a Dexa Scan is a great way to measure body fat. Calipers are ok as well but you have to have the same person do them each time so you get an accurate measure of your progress. If you are in the elite group this would be a great question to ask Nicole directly via your communication app because I’m sure others might need that same boost of confidence. If you used a tape measure to start the challenge, pull that out and see what that says now. Also, try on some clothes to get an idea how they are fitting differently.

[Maureen]

kathleenmariemt wrote:

Whole wheat tortilla = 1 carb
Cream cheese and feta = approx 1 F
165g egg whites = 2/3 LP
The exchanges are 1 F, 1 SC, 1 LP
Then the sun dried tomatoes in oil and the 40g spinach.
Just for educational purposes, it would be helpful to explain how the exchanges were calculated. Now that more things are clicking easier, I’m able to see things a little more clearly and, while I trust the process, I was just wondering if there’s more to it. It seems it should be 1C 1F 2/3LP 1/2 V. The macro difference is probably minimal. Thank you!

Hi there,
You can add in 1/2 V to this meal (which would be around 10-15 calories) and it would be negligible. The reason Nicole didn’t add it in was to make it easier for people who wanted to use the food exchange list. She also wanted to take into consideration that the tortillas could range anywhere from 18-25g carbs depending on brand.

[Maureen]

kathleenmariemt wrote:

Does this not count the spinach as a veg since it’s only 40g, which is less than 1/2 a veg count? It’s just so minor?

I’m sure its in the macros for the meal but if you are looking to exchange something for that meal, just follow the exchanges that are provided and you will be all good.

[Maureen]

Francesca Vega wrote:

Thank you for your response. I had a massive migraine on leg day as I did interval training right after. Would you recommend that I do the 2 workout sessions separately? (for example, running in the AM and weight training in the afternoon or evening?/)or would you recommend I don’t do Interval training at all? or a different style?

I would separate them and see if that matters. I would also make sure you are hydrating enough as well. See how that helps.

[Maureen]

stacyjeffers wrote:

Hello,
I met with my naturopath (regular check in) and received both good news (glucose #’s down 10 points!) and bad news (my kidneys are not processing all the protein that I’m taking in). I need to reduce my protein intake to 80 grams/day at the most 100. How best should I adjust carbs and fats to fit this new target and still try to get positive results.
Thank you~!

HI there,
If you need to reduce them by 20g that is only 80 calories you are losing so you can make that up anywhere you would like.

[Maureen]

kathleenmariemt wrote:

Ok. I know ti click on the arrow to look at the exercise and it shows the incline. If you type in High rows in the search, it shows many varieties. Thank you

Hi there,
I’m not sure I’m understanding your question. I know you said you could click on the link in the ebook and see the exercise. Can you not do it that way? If you can then you are all set. If not, what would you like clarification on?
Thanks!

[Maureen]

rxenakis wrote:

Sooooo, I had swapped meal 2 option 1 (SC, F, LP) using the exchange list for tuna, avocado, and Triscuits. I did not notice that Triscuits were in the meal below it, using Triscuits as the SC and 1/2 F rather than 1 F. Do I need to eat 1/2 less of a fat in another meal today? Thanks!

Hi there,
No, if you used the exchange list for that particular meal you are all good. the list of exchanges corresponds to the foods that are listed so they won’t look the same exchange wise but the overall macros will be pretty darn close.

[Maureen]

Susanna wrote:

I think my question might have gotten skipped 🙂

This was the response I received for meal plan 3

The reason is because cottage cheese has more residual carbohydrates in the phase 1 meal plan compared to whey protein isolate in the phase 2 meal plan. The macros are correct for all meal 5 options in both phases.

Here are the meals for MP3, Phase 1, Meal 5, both options:

Meal 5/Post Workout

Option 1

(1 ¼ LP) 1 1/4 scoop nPower Nutrition Whey Protein Isolate

(1 3/4 SC) 1.75 cups Cheerios

(OC) unsweetened almond milk

Option 2
(1 1/4 LP) 282g nonfat cottage cheese

(FR) 200g pineapple

Here are the meals for MP3, Phase 2, Meal 5, both options:
Meal 5

Option 1

(1 ½ LP) 1.5 scoops nPower Nutrition Whey Protein Isolate

(FR) 1 oz box raisins

Option 2

(SC) 37g grits

(1 1/3 LP) 8 oz shrimp

[Maureen]

Amanda Hiett wrote:

Can I swap Casein protein for the Isolate in the meal plans? Will it negatively impact my results?

Casein digests more slowly so its more ideal for night time. Whey isolate digests faster so it more ideal for workouts and muscle growth. I don’t think it would negatively impact you but it’s more of a timing thing based on the digestion time.

[Maureen]

Francesca Vega wrote:

Is HIIT cardio detrimental to a person’s fat loss progress when they have hormone issues? I know HIIT can spike a person’s cortisol levels for example, which makes the body hang on to fat rather than lose it

I have read that HIIT is good for women if the hormone issue are menopause related. Pay attention to how you feel etc. You might want to back down the intensity if you feel more worn out than anything else.

[Maureen]

Susanna wrote:

I think my question might have gotten skipped 🙂

Nope I am waiting for verification on your question. I got you!

[Maureen]

Francesca Vega wrote:

hi, wondering if on phase 2 i can still have cheerios with my protein as a post workout meal if I can make it work with my macros?

That works for me. And if you need 4 meals instead of 5 that works too.

[Maureen]

kathleenmariemt wrote:

I was wondering in this meal also that I thought it should fruit should try to be consumed earlier in the day? Phase 1 also has fruit as an option for meal 4.

I don’t think that’s an issue. Enjoy your fruit whenever you decide to consume it 🙂

[Maureen]

mcbride1967 wrote:

Are dill pickles allowed in this challenge?

My apologies if this has been asked before .

I think that’s fine….just not the jar lol. If you put it on something like a sandwich that would be ok.

[Maureen]

I’m sorry you are feeling so frustrated. Everyone here is answering your question to the best they know how. We are only here to help. Let’s just take this mens meal for example:
OPTION 1
• (2 F, V, SC, 1½ LP) 1 serving Chicken and
Quinoa Power Bowl (RECIPE)
• (½ LP) 2 oz chicken breast
*add extra chicken to bowl

Take the recipe and make it AS IS IN THE RECIPE. Set that aside. (the recipe makes 6 servings)
For his meal he would have 1 serving of that Power bowl.
In addition, he would take an extra 2oz of chicken that he prepared separately from the recipe and add that to his bowl. He is not taking anything more from the prepared recipe other than one serving. Anything written underneath ie 2oz chicken is in ADDITION to the bowl.

[Maureen]

Let me know how it goes!

[Maureen]

Keeley007brit wrote:

Can you make the contents of the wrap ahead of time and just do the wrap the morning of?

Hi,
I make my wraps ahead of time. I just make one the night before and wrap it the night before too. Always tastes good. Especially with that last step. It crisps it up. I don’t have time to prepare the morning of and the taste doesnt disappoint.

[Maureen]

Keeley007brit wrote:

I’m confused by this recipe… It says that it makes six servings, but then the meal says to have half of that serving… Which I understand… But are we supposed to have another 2 ounces of chicken and another 50 g of quinoa on top of that half serving? It doesn’t make sense to me. Thank you

The added items OUTSIDE of this recipe are just to bring up certain macros. If you just have more of the recipe it will likely either not bring ie protein up high enough for example. Thats why Nicole likes to add other items to have with the recipe. Hope they makes sense.

[Maureen]

Maria Moak wrote:

I have been trying to get my veggies in (all raw)but it’s been hard. I don’t like cooked veggies and only a few raw ones. I was wandering if it was ok to supplement with a low sodium V-8 juice?

I don’t believe V8 should take the place of vegetables. The fiber will most likely be lower because you aren’t eating them whole. I would suggest making a protein shake and throwing a bunch of spinach in there. It hides it well. I can’t taste it. The ones you do like, cut them up alot smaller and hide them in your fav meals.

[Maureen]

angele.menard wrote:

I understand about the carbs. Maybe I’m confused about macros. When I look at the plan see picture there is still a full serving of SC. Which is fine with me! Lol I just would have expect to see 1/2 SC because I keep seeing people on FB talking about carbs going down. But perhaps they are in ways I’m not fully aware of.

According to the overall macros they did go down. Can you tell me where you are looking so we can help?

[Maureen]

Christina Underwood wrote:

Hi I noticed that on the tracker it says that week 4 is Phase 2. But I thought it was phase 1 and the tracker has week 9 but I thought it was 8 weeks. I am confused 😉

Hi,
Check out the calendar in the front. Week 9 is a partial week and if when I looked at the tracker my week 4 said phase 1. Maybe your version was prior to the changes. When they made a some changes you have to download the fresh version. It just won’t update for you.

[Maureen]

Eloisa wrote:

Also, what is the difference between these two.. I have looked at both and cant tell the difference.. also dont have kettlebell so would need a substitute.
thanks

Deadlift 1 has a knee bend but still and. hip hinge. 2nd one the legs are straight, more of a stretch in the hamstrings.

[Maureen]

miranda.r.donato wrote:

I apologize if asked and I did not see it. I wanted to test out the vegetarian recipes and did the black bean and rice and I am confused how it is 10 severing’s. When I put all those items in my fitness pal it does comes out a lot lower if 10 servings but when I say its 5 servings it comes how pretty much the same that is listed in the book.

Nicole just sent me the doc and said make sure you are logging “dry” rice when inputting the recipe not cooked.

[Maureen]

miranda.r.donato wrote:

I apologize if asked and I did not see it. I wanted to test out the vegetarian recipes and did the black bean and rice and I am confused how it is 10 severing’s. When I put all those items in my fitness pal it does comes out a lot lower if 10 servings but when I say its 5 servings it comes how pretty much the same that is listed in the book.

Let me double check this for you.

[Maureen]

julie long wrote:

I’d like to do a cycle class but they’re longer than 30 minutes. Do I still log it as one workout or if it’s an hour do I log it as 2?

I would just count it as one but try and keep them as close to the recommendations as you can.

[Author]

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