Maureen
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Hi there, do you have an alternative or modification for dolphin pushups please? I can barely do a pushup let alone a dolphin hahaha
start with a push up on your knees.
Hello,
I am assuming if you split your workouts that your post workout meal is for after the training. After the cardio in the morning we can just eat meal 1? Thank you!
Yes, Post workout meal is post strength. after cardio you can eat meal 1 if that works
Hi there, last night i didn’t manage to finish my cardio till 8pm and so ended up having my last meal quite late. What is the general rule for your last meal please timewise?
I think you need to work with what your schedule is….some of us have to do things later and that’s ok. I think having your meal then is fine.
I just checked with Nicole and she used 8oz of Chobani if that makes a difference for anyone. The macros are almost perfect. 26g protein, 34g carb, 1g fat according to Nicole’s log.
Hi! The at home, full equipment link for day 2, rear delt band is not going to an instructional video of the exercise.
Hi there,
I just clicked on it and got this link. Looks like it’s correct.I jave a bad lower back and i have been advised by my physical therapist to not do dead lifts….. is there an alternative for these? I have a disc pinching my lower sciatic nerve. And i am really trying not to aggravate it.
You can do a machine leg curl if that works.
I play hockey three times a week for an hour and 20 minutes. I also played tennis three times a week for an hour and a half. I assume this means I do not have to do the cardio suggestions in this program?
I think that amount of sports time should be enough.
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.