Maureen
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Hi there,
Following the MEAL 3
OPTION 1
• (LP) Mighty Spark – All-Natural Premium Cuts of Chicken Fajita Seasoned, 4 oz
• (SC) Mahatma – Brown Rice, 95 grams
• (F) Blue Diamond – Cocoa Almonds, 15 nuts
• (V) Steamed broccoli, 100 gI added my MFP screenshot but the exchange list says that 100g of rice is about 25 carbs HOWEVER when looking at two popular brands of rice both brown and white 45g= 36. If I’m supposed to have 100g cooked rice using the brands that are popular I’d be eating OVER 72g. of carbs. SOOOO my question is what am I doing wrong?
My first question is when you are logging it, are you logging it in as “cooked”? That will make a huge difference.
What do you all recommend for someone who is nursing? Enough calories built in already or should I add something extra? If I need to add extra food, what should I do?
Thank you so much for your time.
I think that’s tough for me to answer for you. I would bounce that off of your doctor. This is a “building” phase so there will be more calories but I would ask for your doctor’s insight. That might be helpful.
I am menopausal & have been doing IF (eating window from 11:00 a.m.-7:00 p.m.). Can I continue this plan or would it be better to eat breakfast earlier? Can I combine 2 meals around 4:00 p.m. to get in the macros each day or do I need to separate all 5 meals out as listed? Thanks so much!
You can try that if that works for you and see how you do. In the end, the important thing is making sure you are fueling your body adequately no matter how you do it.
I’m insulin resistant so should I take my daily 150 carbs and reduce that to maybe 75 carbs and then increase my fat and protein to still give me the same amount of calories per day? I’m on metformin and trying to make sure I don’t gain a lot of fat this time. I’m not following keto but it’s recommended that I do by my doctor. Trying to find a solution.
Hi there,
Is there a way you can show your doctor the plan and you can work together with him/her? That is what I would recommend. It’s not something I feel comfortable advising.Hi; just wondering if there are meal plans, grocery list and recipes that refer to all U.S. system of measurements? I will have to do A LOT of conversions with half the measurements in metric and half in English/US. Just trying to be efficient. Thank you!!!
We don’t have any other systems of measurements for the plans, grocery. How it is listed is how it was done.
The recipe says 6 portions.
Is that correct?Just double checking on this for you. Hang tight.
Hello Hello, Newbie over here and totally excited. I’m female but 6’1″ and 300 lbs. Do I stick with female plan 3 or try out a men’s plan?
I have an active lifestyle (move trees for a living) and lift heavy weights. Lots of stress the past few years has put a lot of weight around my mid section. Thanks for all you do!
KarliI think that’s a good idea. Go for it! Go for your height 🙂
There is an incline DB press but I don’t have an incline bench. I assume an exercise ball or chair can work? Any alternative is appreciated.
You can use an exercise ball. Instead of bridging all the way up let your butt be against the ball closer to the floor. Your head won’t be completely down on the ball like it would with a regular flat press. hope that helps.
What is used for “granulated sweetener” I’m sure it’s not white sugar. I don’t care for the taste of Stevia and the like in baked goods so I usually omit it but 3/4c is a lot to omit. Is there an alternative?
A splenda-type sweetener would be one you could use as well.
Is butter Extract the same as butter? 😬
Found it. It would be found in the same section as vanilla extract. It replicates the taste of butter without the calories.
Is butter Extract the same as butter? 😬
Where are you seeing butter extract? what page?
That way I can get some context. Thanks!Hello,
I did the 45 day build and see that the 60 day phase one is quite a bit less in calories, carbs and fats, just want to make sure this is correct as I am probably going to feel hungry in phase 1 due to the huge differences. I don’t want to lose my muscle and thought phase 1 is a build. If all good, I will trust the process :)) thank you in advance..Hi there,
If a higher meal plan was closer to where you were before, you might want to start there. Remember, these plans aren’t individualized they are trying to help a range of people. If you know what you have been doing you should choose that as your starting meal plan since the macros will decrease as you go.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.