Maureen
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Do you have to hit all of your macros? Sometimes I am not hungry for all the food. What do you do on off days? I am following low-fat under 5”4
If you aren’t used to that amount I would work my way up to it. Don’t force it. On off days the only thing that Changes is meal 5 stays meal 5 but on training days it should be eaten post workout
I would just do a non impact version regular squats and use a step and just tap the toe up back down other side. Take the “plyo” part out. A little lower impact but great for your knees
Do I eat the same 5 meals everyday, or is there a day by day menu I missed?
It’s the same meals but that’s where the exchange list comes into play. You can switch things out using that list if you want to change it up
Meal #5 is to be eaten after the workout. That implies I need to workout in the evenings? Is this correct?
No you move that meal to after your workout….whatever time that is. You then just proceed with the meals after that.
Can we go back n fourth and eat from vegan sometimes to non vegan as long as we stay on same plan?
Yep, In previous plans you had to stick to either vegan or non-vegan but Nicole made it so you can switch them up. The only thing is use the vegan exchange list for the vegan meal plan and vice versa.
Can you give me reasons why or how to choose between Muscle bldg nutrition vs Fat Loss? How do you know if you are a good candidate for Muscle building?
Honestly, I think most people are a good candidate for that. I think we always tend to be in a fat loss mindset or phase. I would go for it and see how it works out and then you can make some changes from there or just keep going.
Hi! My kiddo is getting married in Sept. I have some weight to lose but would like to be a bit more defined in arms etc. I was thinking about doing the whole challenge muscle building and then when it’s done I’ll still have 3 weeks to the wedding and I would then continue with the fat loss portion for those 3 weeks. Any advice? Would I start over in phase 1 for the fat loss? Thanks for any help!
Hi there,
I don’t see an issue doing that. You never know what you will come out feeling like after the muscle building. You might be super surprised that you got what you were after in the first place.Good morning,
I just wanted to thank Nicole for such a thorough video explanation of the meal plans and how to use the food exchange lists. It’s been a while since I’ve done a challenge and things have changed over the years. I understand now how to incorporate foods I enjoy to keep me on track. I’m also excited to see that the famous balls are still around 😂🤣 IYKYK. Yes, I’ve been around since the original recipe went out! What a fun challenge that was 😂🤣😂 Have fun everyone and enjoy the challenge!
Laura
I’m sure she’ll appreciate reading your message. Thank you
When looking for low-fat granola, what do you consider low-fat? 5gm? 2gm?
I’m asking Nicole what she intended. Hang tight.
If you want to build I would follow that plan. Every other part of your body can benefit from the building portion. Meanwhile, really work on trying to figure out what the long term plan is which your shoulder. I wouldn’t want to see you struggle with this more than you should.
I use NW Collegan. How would I count it with this challenge?
Just take the collagen. Don’t use it in a count toward macros.
Hi!
Regarding the meal plans should I choose it based on my height or my weight? The plan that would meet my height requirement is to low on the weight and vice versa the plan that would be okay for weight is to tall on height.
Thanks!
Nicole suggests going by your height.
If you look above the recipe it says it makes 6 servings.
As far as how many. Your specific meal plan will tell you how much of it to have. Like 2 servings of it or just one.
So let’s say the recipe yields 12 balls. I serving would be 2 of them. So whatever your meal plan says, will dictate how many you will have. Hope that helps.Hi all,
I have purchased Nicole’s challenges numerous times over the last 7 years and I’ve had a lot of success with them. Over the last couple years, I’ve been battling an ongoing shoulder issue. Despite seeing several different doctors, none of them recommend surgery and send me to PT. Being the fitness enthusiast that I am, I do everything I’m supposed to in PT and I always get to a point where I feel like I can increase my weight when I try to do any type of shoulder/ chest movements/exercises. (I struggle more with push movements. Pull movements are fine) When I try to increase weight and go a little heavier, I have to back off because my shoulder starts bothering me again. Even though I’m a certified personal trainer myself, I’ve had two different trainers that I work with assess my form and they say I’m correct.My question to you is, I signed up for thIS challenge again that starts Monday. I know it’s important to lift heavy & I will try but if I start to feel pain, can I just back down and raise the reps and lower the weight & stick with the same meal plan? I know I probably won’t have as good results but I’ve been out of my rhythm for so long now because of the shoulder issue I just need to figure out what’s going to work for me at this point. Should I drop down a meal plan ifi have to do that? I usually follow meal plan 2 because I’m 5’6 tall.
Thoughts? Any suggestions would be helpful and appreciated!I already think you are right on with your plan. Just lift what’s heavy for what your shoulder can handle. Eat the meal plan that fits your height and you should be fine. I would ask your PT how you get through this and get stronger. Working around injuries is t going to help get through it. Maybe they need to target some specific things so you can finally get some relief there. Good luck. We are here to help.
Hi,
For Phase 1, Workout 2, block 6, could you please provide alternate exercises to replace both the Skaters and Single Leg Runner Skips?My doctor advised me to avoid all exercises that involve jumping due to arthritis in my knee.
Thanks,
JessicaAny of those exercises you can take the “plyo” out of any of them. Instead of a jump just change it to a step over. That movement will still get your heart rate up.
Page 27 phase 2 wed the incline neutral grip row video is a neutral grip pull up and the kneeling oblique crunch says nothing found
Thank you. I will let the team know.
Is it ok to use heels elevated for the narrow stance DB squat? I have poor ankle ROM and can’t get far without that elevation. I am working on my ankle mobility too
I think that’s ok. Work on that calf with the foam roller
Is there any place in the meal plan for 2 percent cottage cheese? Would this count as a LP and F or a FP if yes? We don’t have nonfat cottage cheese, and really want the 2 percent to be some kind of option if possible. Thank you for any suggestions!
It looks like one serving has 2.5g fat. That’s a 1/4 of what a fat source would be….You could just steal some fat from that meal in order to use 2%.
Hi! Is there a way to modify the recipes from the first half of the challenge to meet the nutrition requirements for the 2nd half of the challenge? (Because yes, they’re that good… ricotta toast and Greek chicken lettuce wraps). I noticed the meals are a little less fat and carbs these next 3 weeks… so maybe leave the honey off of the ricotta toast? And maybe make the chicken with non-fat Greek yogurt instead of 2% and have less SC?
You could try and use the exchange list to create a meal that is similar. But it’s too hard to modify a recipe and get the numbers right.
I plan to do phase 1 workout 5 at the gym this week. What is an alternative to the Butt Blaster? The gym does not have that piece of equipment. Thanks.
Does it have any pulleys with leg attachment? For some glute kickbacks. Or hip thrusts or using the rope attachment you can do a cable pull through.
Will we still have access to the challenge info/material once the challenge is over?
Yes you will. As long as you save the pdf somewhere. The links will remain.
