Maureen
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Hello,
Is it ok to do stationary bike for the cardio sessions? If so, for how long and what intensity should I amin for?
Thank you
Yes you can. I would use of one of the cardio programs that are included and tailor to the bike. You have two intensity options, more resistance or more speed. Vary them depending on the timing of the cardio option you choose.
I’m jumping into the challenge today as I wasn’t able to start with the main group. After finishing the holiday challenge, I didn’t see the fat loss results I was aiming for.
Since my primary goal is still fat loss, and this new challenge begins with high-calorie intake for weeks 1-4, would it be okay if I skip that phase? I’d like to follow the lower-calorie meal plan (the weeks 5-9 plan) for the duration of the challenge instead. Let me know if that works!Thank you
It might do your body good to bump it back up again and then go into the deficit phase again. Maybe the meal plan you choose is a little more of a decrease in calories than you were doing before when you get into the lower cal meal plan. See what happens with that.
Can you help me understand how 4 slices of bacon that is approximately 8g of protein are substituted for other lean proteins that have approx 25g of protein with their respective sizes? Thank you in advance.
Nicole recommends having 6 slices.
I see sea salt listed under optional condiments, how would we fact Himalayan salt?
Sprinkle it on if you would like something a bit more salty. No need to worry about it being a condiment.
Hello! Is there a way to use the PB3 powder as a sub for actual peanut butter?
I don’t think so. The fat content etc is going to be lower than actual PB.
Where are the videos for the gym daily.? I’m assuming after I purchased, it would be available to open on the website. Can someone plz assist with my confused brain plz..
The gym workouts you can click on the exercise to get a demo video of how to do it. The at home it’s a complete follow along with Nicole as she does the exercises.
Hi, I read over the recipe for the Creamy Chicken and wondering if I’m cooking all the ingredients together or if I need to cook the chicken, rice and veggies seperately and then put all in the casserole dish and cook for 20 minutes. The reason I’m wondering is because in the ingredient list it says 1lb cook chicken, 2 cups cooked rice 1 cup steamed broccoli…etc
Thank you
Yes. I definitely read that as cook it ahead of time and then put all of the ingredients together and get them cooked together.
Hello,
Since Nicole’s chocolate protein powder is still out of stock, what other brand would the NW team recommend?
Thank you,
-Kim
I would look for a grass fed whey protein. Hit your local nutrition shop. They can help you choose a good one that fits the bill. One scoop is 20g of protein minimal carb and fat.
Nah I think you’re good. Adjust if you aren’t feeling good.
On some evenings I’m cramped for time and have to go to bed early to be up at 0430. With that being said, I usually do my post meal (meal 4 for me) right after I workout which probably lands around 7:30pm. I’m usually eating my 5th meal around 8:30pm…is this ok to eat both meals so close together? I have no room to adjust my workout times on my work days.
Do you eat after you get up at 4:30? Eating right away could help give you more time to space the meals out if you can. You might have a hard time relaxing or sleeping if your body is digesting lots of food. I don’t usually have that problem lol. Especially if I was hungry.
Hi! I have questions about timing of meals. How far apart should meals be and how long do you wait after a meal to train? Time between post workout shake and next meal
Thanks
ShannonYou can train within an hour or whatever feels good to you. 3-4 hours is a good space. You will prob be hungrier quicker after your lost workout shake. It’s ok to bring a meal closer than 3 hours as well. Space them in a way that works for you
Hello, mine came out soggy. I used all eggs and the egg whites as I have chickens so I don’t buy the liquid whites – is that why? Or should I of baked longer?
Maybe try baking longer?
Should we have received a confirmation email that are submission was received?
You can email [email protected] if you are worried. Honestly off the top of my head I’m not sure if a confirmation is sent.
Hi,
I sent an email this morning to the challenges email address. But I haven’t gotten a response and I’m getting nervous since the clock is ticking. I submitted my photos and measurements yesterday, but didn’t get a confirmation email. Can someone please let me know if it worked or if I need to do it again? Thank you so much!Hi there. I just reached out and inquired about your email to them. Give them some time to respond. Thank you.
I bought a package of sesame seeds and on the back of the package it says 0 fat
Why is sesame seeds in the fat category?it looks like 1 tbsp roughly has 5 grams of fat. Can you upload the nutrition label and I can take a peek
I just went to the fruit section on the food exchange and had a banana
I’m sorry….you could go for the dried fruit. The key would be to look on the back of the package and make sure that about 40g (serving size) would be about 25g of carbs. The “dried” fruit is more dehydrated so you do have to make sure that they don’t add sugar when you read the ingredients. there is a brand called Solely…and there is only the fruit dried, nothing else. Hope that helps.
Whoops!
I had Vanilla Berry Toast Bake for meal 1 and 3 today. I just saw someone’s post and realized I forget to add the 8 walnut halves. When I went to double check the meal plan, I then noticed I was suppose to eat 2 servings and only ate one
Should I add a meal 6 tonight and eat the other 2 servings and 16 walnut halves? Or just call it a learning day?
Call it a learning day. It won’t make or break anything. Just slow down and take the pressure off. You’ve got this
For rice in my Fitness pal you need to specify whether it’s cooked or not. That sounds like that would be the carbs for a dry amount. Some items you measure cooked and some uncooked. Page 52 and 53 will answer some of these questions. “ As a general rule, measure all meat,
potatoes, rice and pasta (whole wheat,
of course) cooked. Measure oatmeal dry.” p 53And can I substitute the 1 box raisins instead of the dried fruit after my work out ?
It’s best to use the exchange list when choosing another option. It will keep your exchanges close to the plan
The meal plan calls for 1 can of tuna in water – should that be a 5 oz or 3 oz can?
A 3oz can should be around 26g of protein which with the other foods should come close to the 30g goal for that meal. If I am looking at the correct meal plan.
Thank you!!!
You’re welcome
Is the egg count correct for Meal 5 / Post Workout meal? I am 5’10 so Meal Plan 3; It’s showing 8 eggs a day– equals 56 eggs a week? The grocery list only shows 2 dozen, so I am thinking maybe it’s a typo for 8 eggs a day in Meal 5 / Post Workout? If it is not a typo, I assume it’s 8 whole eggs?
It actually should be egg whites the post workout meal shouldn’t contain fat.
Not seeing zucchini or yellow squash on the exchange list…would you count these as SC or Veg? I don’t want to waste food that I already purchased.
yellow squash is a little less than 10g of carbs so I would put that on the SC list. Zucchini is way less so just vegetable would be fine.
Will there or is there the workout tracker sheets like there was for the level up challenge?
There is the accountability tracker on page 98.
most sprouted grain breads are about 70-90 cals a slice. 120/slice (if that’s what it is….might push the calories up a bit higher than you want them.
