Maureen
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If this was asked I apologies, I looked and couldn’t find it.
Meal 2 option 1 has 6 egg whites and one egg yolks. I don’t want to waste yolks by splitting eggs so plan to use liquid egg whites.
I am wondering what 5 eggs whites would equate too in liquid form. 1 whole egg to get the yolk and white and then 5 egg whites in liquid form.
Thanks
2 tbsp is about 1 egg white. 2 whites would be about 1/4 cup. You can either measure it out with tbsp’s or do 3/4 cup. If you are using liquid egg whites container they usually put the conversions on the back as well.
Unsweetened Almond Milk is labeled as “OC” on meal plans but “Beverage” on Food Exchange List. Are they both “free” to add to any meal? For example, I could have them at all 5 meals? Or only the one’s you identify “OC” for?
Mainly it’s used for the protein shakes. With anything….they too have calories and will add up. I would use it where you need it.
Are we supposed to use 6 egg whites and 1 large egg total for the avocado breakfast sandwich?
For which meal plan? According to the recipe it calls for: 4 whites, 1 yolk If your meal plan calls for more egg whites then add those as well, that is just getting the protein amount increased.
The recipe calls for 1oz of avocado but states it is 1x”F”…which should be 2oz avocado. Can you please tell me if the recipe is 1xF or 1/2 of a “F”?
1oz avocado + the yolk of one egg would equal 1 Fat exchange.
Can we use the Avocado Breakfast Sandwich (F, LP) for other meals as a substitute? Like for Meal 1, Option 2 (Meal Plan 2), use the recipe plus add an SC?
If you want to repeat a meal, just repeat that meal. Don’t steal servings from other meals it will get super confusing for you.
I’m not sure which food plan to pick. I am 5’4″, 140 lbs. I want to get back to the upper 120’s. Should I do the under 5’4″ 130 or the 5’4″-5’6″ 130-150? I don’t know if age matters, but I am 52.
It looks like you fit into the 5’4 130-140 category. Go for it!
Can whole chia seeds or shirataki noodles be added to meals as a filler? Do they have to be counted in the macros?
The short answer would be no. But if you were to add them, yes you need to count them. Just an oz of chia seeds packs about 130 calories…I’m not sure of the noodles. I would try to follow the plan as is and see how you feel. You might be surprised.
On rest days I assume we don’t consume meal5 post workout meal? So do we substitute a meal choice from 1-4 or no meal 5 at all?
Hi there,
You would still eat meal 5 but the placement of it isn’t as important. You could have it anytime because you aren’t working out.the plan says to measure all cooked veggies.
can i eat them raw instead?
thx again
vickiI don’t see a problem with that.
Hi i have added more carbs with this meal plan which is fine because my weight moved down a little but more importantly by body fat went down ,but the one thing i cant get rid of is my belly sticks out and i have really bad gas even though i take a probiotic and i chew well and drink my water.
Any suggestions? ive already change many of my foods because this happened before and it went away but now it came back
thank you
nathalieDid you notice that it happens with specific foods? That would be the next thing I would look at. You might have a sensitivity.
Thank you for creating the challenge. As I stated in the title. I am not perfect. I am progressing. I love lifting heavey weights. I love feeling stronger and stronger every day. I am not a fan of food. Never have been. I was the skinny kid that had to drink smoothies with a boat load of ice cream to gain weight as a teenager. Ya that was healthy. I know better now. My smoothies are full of healthy stuff now.
Just wanted to say THANK YOU!!!!
Thank you for taking time to share that! We are happy to have you join us on this challenge. Your attitude is perfect for succeeding. Keep it up!
Thank you!
You got it!
My right big toe is hurting me so it makes lunges difficult. What alternative or modification can I do to work same muscles without so much pressure on the toes?
You can do a step up, or even a bulgarian split squat if that back foot lays flat on the bench instead of digging that toe into the bench. But really any of your squats, leg press, step ups with target multiple areas in the legs like lunges will.
Hi! I am so confused. I want to give this a go but not understanding the directions.
So, one round = 20 seconds on and 10 seconds rest x all exercises i.e., high knees, jacks, etc.
I am confused because it says 6 rounds but yet it notes “For each Tabata Round, perform 8 working sets…)
Is it 8 or 6 or how am I overthinking this???
No worries. So think of each exercise as part of the 8. so 20 seconds of the first exercise/rest, 20 seconds of the next exercise/ rest. Once you complete the 8th exercise you rest for a minute and you will complete that 5 more times so you will do it for a total of 6 times. Does that help?
I have a small medicine ball that is only 8 lbs but I have a sandbag kettle bell that is 45 lbs. Which one should I use for the medicine ball shoulder press?
I would go with the 8….45# will prob be way to heavy to even be able to last for the entire 45 seconds. Or maybe that’s just me LOL. Let me know how it goes.
Hello,
Due to personal issues I haven’t been able to complete much of this program. I will be basically starting today and I wanted to see what you recommend. Should I go back to the beginning on the workouts or start on week three and continue from there?
Thank you!
TeriHi,
I would just start it from the beginning and start kicking butt!!Thank you,
I will let them know so that it can be corrected.One arm dumbell row says 3 under sets, under reps it says 4×6-10.
So how many do I do? 3 or 4? Or does it mean something else all together?I would stick to the right side that says 2 warm up sets and 4 sets of working sets.
Hello, so I am getting conflicting macros for this meal from what is on the bottom of page. I typed in my whole wheat pasta 150 g and i am getting 536 calories and that’s just for the pasta. (Spaghettini) should o lower the grams?
One thing to remember when logging pasta and rice…you have to dictate whether it’s cooked or dry. Dry will always be more calories because It gets heavier when it’s cooked…same with rice (it multiplies lol)
my dumbells dont stay in place for this and doing these i get knotts in hamstring what else can i do for hamstring in place of thisone in 45 day build
If you have a partner they could do manual resistance on your as you curl your legs up OR possibly leg curls with a ball. Your options are limited. If you have a smith or BB you can wedge your heels under the bar and do eccentric holds while lowering down to the floor into a push up position. (nordic ham curl). Hope those help.
Maybe I missed it, but I don’t think I saw any varieties of milk listed on the non-vegan Challenge diet food list, except in recipes. Is any milk permitted and if so, how does it “count” for purposes of the challenge? Thanks.
Hi there look on page 94 and under beverages you will see cashew/almond milk. The calories are usually a small amount so if you use for a shake etc it’s not considered to impact the daily totals that much.
Could I add another leg day ?
I would leave the strength schedule as is, it’s laid out this way for a reason. Just lift heavy and hard and crawl out of that comfort zone.
Quick question on one of the ingredients in the protein bar. What is PB2 powder? Probably something obvious but I am stumped.
PB2 is a powdered peanut butter. It doesn’t add many calories, just more taste. Some grocery stores will carry it but also supplement stores as well.
I just got the multi and took it for the first time this morning. I took my additional magnesium out of habit but then realized that your multi has so much more than my old multi I took before. I don’t know if this is dangerous to take too much of. Also,I realized the protein I use has a small amount of iron. I don’t know the dangers of this either. I love that the multi has so much of everything. I took an adrenal supplement before. I didn’t add it since your multi has it. Can you please help me understand so I don’t accidentally overdose anything. I am not used to vitamins having 100% of anything that could be dangerous if you go over that. I eat a lot of spinach which is a source of iron as well.
Hi there,
If you are taking other supplements as directed by your doctor, I would ask him/her if all of those things are ok to take together. We don’t know enough about you and what you are taking and why to give you that type of advice. Always check with your doctor first. Thanks.Hi! I know the point of HIIT cardio is that it is hard. I am finding 30 minutes a bit much and my legs are honestly still sore from Thursdays leg day lol. Sorry to whinge. Should I stick with the 30 minutes for a bit longer to get used to it or do 20 or 25 minutes?
I would just do the best you can. If you aren’t used to the intensity, ease into it. You will get stronger as time goes on. Stick with it.