[Maureen]

Nancy Vrentas wrote:

The casserole lists unsweetened almond milk and onions, but it’s nowhere in the directions where to add those. I’ve read it ten times thinking I’m missing it. Am I missing it?? LOL!!

Re download the ebook. The corrections are there in the recipe. 🙂

[Maureen]

idaluwilkins wrote:

I had a great lunch of 3 slices turkey bacon (3/5LP), 8 grams chipotle mayo (1/2F), 40 grams tomato (1/2V), 60 grams lettuce (1/2 V), and 2 slices sprouted grains bread (SC).
Used exchange list with M3Op2.

Sounds amazing!!!

[Maureen]

j.atwood wrote:

I did not expect this answer! That makes me feel better, because that’s what I did yesterday. I’m back following the meal plan exact how Nicole put it together. I really enjoy all the meals, and I don’t need substitutes.
Thank you!

Gotta do what works for you.

[Maureen]

leannkruger wrote:

I know the post meal times. Is there a recommended Meal to eat before our workout? I don’t always have a set time to workout so just trying to gauge the best times to eat each specific meal.

I would try and get something in your system 1-2 hours before. before. That way it’s just not sitting in your belly. Depends on how filling the meal is.

[Maureen]

j.atwood wrote:

If I skip the fat in two of the meals, can I add that fat to the third meal? Basically, I am asking if I can save up my fat so that I can have 3 tbsps. of pb in one meal vs 1 tbsp per meal.

Hi. I don’t see in issue in doing that.

[Maureen]

KTrain wrote:

Hi,

What would be a good alternate for Bulgarian split squats? I am considering reverse lunges. Would this work?

I had a meniscectomy a little over a year ago and my knee just can’t handle the awkward position Bulgarian split squats puts you in. I do not have the stability I did before my injury/surgery.

Thanks,
Jessica

You can do that for a stationary lunge you could also elevate the rear foot slightly as well.

[Maureen]

Katrese Deeb wrote:

Hi! I’m type 1 diabetic and although I will consult with my endocrinologist, should I be concerned with spilling ketones because of the amount of protein intake!

Ps loving this program so far

I would discuss this with your doctor. He/she knows your specific issues, numbers etc….so they can give you a very specific answer for you.

[Maureen]

Marlo McMaster wrote:

Been racking my brain to think of some kind of cardio I can do with an injuried knee. A week or so I should be able to do a bike, but for now ?

Thank you,
Marlo

What about rowing or swimming? Not sure what you have access to.

[Maureen]

Venise wrote:

In the Gym workout, workout 4 Friday, no video is shown in the Lying Leg Raise exercise.

Thank you for letting us know. I have told the team

[Maureen]

ARMENTA FOWLER wrote:

I work out at home but recently joined a small minimal equipment gym and like they have the Olympic bars and cable machines, leg press that I don’t have at home. They only have one hip circle and it’s the strongest thing I’ve ever used. I could not use for hip circle squats because it made my knees cave. How important is it to use the hip circle? I may take my medium band with me next time. Can I get away without the band??[/quote

Take your medium band with you. You can always get some rubber bands from amazon or a place like that and it will serve the same purpose. They usually come in a pack of 4. Do what you can with what you have.

[Maureen]

Krista Dufford wrote:

Hey there! I was wondering if there is a way to modify the treadmill workouts for use without a treadmill?

I don’t see why not. Use an eliptical or whatever you have and you can just up the intensity in different ways to meet the timing of how long it specifies on the treadmill workout

[Maureen]

Melissa Whitley wrote:

Can you provide an alternative for the romanian deadlift? I had a spinal fusion surgery and I am not supposed to do deadlifts.

What about a hip thrust or even a basic bridge.

[Maureen]

Toni wrote:

I watched the video but just wanted to confirm if tofu is to be measured after it’s cooked. It seems like a lot. Thank you!!

I would measure after you cook it.

[Maureen]

Donna wrote:

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.

[Maureen]

j.atwood wrote:

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?

[Maureen]

Darci wrote:

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.

[Maureen]

KTrain wrote:

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.

[Maureen]

Christina Orourke wrote:

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.

[Maureen]

Heather wrote:

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 doc

[Maureen]

O.Smith wrote:

So 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

[Maureen]

Nicole Christie wrote:

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.

[Maureen]

Nicole Christie wrote:

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

[Maureen]

Daniell Boggs wrote:

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

[Maureen]

Traci Van Valkenburg wrote:

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

[Maureen]

Daniell Boggs wrote:

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?

[Author]

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