Maureen
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Hi may have missed it, but does a whole egg count as a lean protein? I see egg whites and I see yolk under fat? Also, how can I upload picture to my profile? Thanks
The white is the lean part. The yolk is the fat part. Looks like you have a pic.
Is 12 oz 0% fat plain Greek yogurt accurate for women’s meal plan 2? Seems like a lot of yogurt.
It’s correct. I know, it’s alot lol.
I signed up yesterday but have not had a chance to review the program or get groceries for food prep. Am I disqualified if I can’t start until the weekend? I need to take my photo still too. 😩
It’s all good. just get your photos submitted and you all just fine.
I am new to these challenges, this is my first one. Just quick question, on the meal plans…. we would eat everything that is listed for example meal 1 option?? Or do we pick stuff out of that to eat??
You would eat everything in option 1 or everything in option 2. If you don’t like what’s there you can exchange items In option 1 and make a new meal all together.
I thought I posted this but however I can’t find it. How long after eating should I wait to workout?
You really don’t have to wait. You might feel a little uncomfortable…waiting 30 min might be ok.
Spaghetti squash or chopped squash.
I’m super lazy and can’t be bothered to turn squash into spaghetti and I don’t have a fancy slow cooker for it to be done for me etc.
Can I just chop up the squash and if I did would it still be 5 cups?
I don’t see why not. I’m sure you would still have to measure it.
Any reason I can’t Replace the 225 grams of cottage cheese in meal 5 post workout with scoop of NW Protein drink??
You can use the smoothie recipe for the other choice as well.
Perhaps I missed this in the guide, but I’m curious what should be the timing between meals? (ie 2-3 hours between meals)
First day in the books! Yay! Thanks for the great content!
How long do I have to eat the post workout meal? Should I eat it within 30 minutes of training? Or do we have a longer window?
Also, what is the window of time I should eat my pre-strength training meal?
Post workout could be a 45 min window. Pre workout I would do the same or even 30 min.
What’s the Recommended Timing of Meals and Workouts? I had been doing Intermittent Fasting but you don’t mention anything about that here.
(Usually eating from 12pm-7pm workout 7am)
I’m game to change that, but not sure what Meal/Workout timing is best to speed up your Metabolism if I weren’t using Burn/Train?
I planned on doing an AM/PM workout.
Would you do Cardio fasted in the morning then do the Post workout meal half hour after strength training and still follow IF or should I eat breakfast sooner?We aren’t recommending any IF windows here. If that’s what you are used to then you can continue doing that however you prefer. 3-4 hours between meals is good with training. Fasted cardio isn’t necessary.
Hello! I just wanted to see of there are any T1Ds taking on this challenge? I’m typically low carb, and have less than 36gm per meal. Any way to minimize the number of carbs but still see results? I’m concerned my insulin intake will negatively affect results.
I would definitely do what you need to do in order to make sure you are eating for what works for you. If you have your insulin intake down and know what foods do what then I would use the meal plan to help create what you know works for you.
what’s the Facebook group called, i didn’t know there was one and definitely want to join. Thanks in advance!
Nicole Wilkins Fitness Community.
Neither did I which if you can’t mix and match I did Buns and guns wrong… I thought you could do a mix of option 1 and 2 as long as it was the same meal # you switched. Oops.
Because each meal (minus the post training meal) are roughly the same macros you can eat whichever ones you would like.
Am I supposed to receive supplements with this challenge?
If you ordered them as part of your package. The Bronze package is just the challenge.
Question about the SC & P in that meal…
I didn’t notice any SC in the recipe, and all that tempeh is A LOT, it’s 48g of protein. Is the SC missing, or not supposed to be in this meal?Did you see this:
• (SC, V, ½ P, ½ F) 1 serving Sweet Tamari Tempeh
with Roasted Vegetables (SEE RECIPE)
Considering the type of tempeh she is prob counting the carbs as the starchy carbs I would guess.How often are we supposed to be eating?? And i workout in the evenings, what should i have for my post workout and does that take place of dinner??
I would try and space them out 3-4 hours of each other. Post strength is the post workout meal. It doesn’t have to replace dinner if you still have another meal to eat.
Where can we exchange a serving of fruit, starchy carb ?
If you don’t want to eat the fruit, then I would do a starchy carb.
Is couscous measured cooked or dry?
I would measure it cooked.
I am really looking forward to this, I want to establish a healthy lifestyle for my family and myself. Nice to meet you all!
Welcome :). We are happy to have you join the challenge.
Hi! I am very excited for my first ever challenge. Can I substitute mowing my 1 acre lawn with a non-self propelled push mower for the 45 of cardio?
Add on some intervals of quickness and you’ve got yourself a deal 🙂
My name is Cindy, and I live in beautiful Savannah, GA. I’m 51 years old and have about 60 lbs to lose. I am a mother of 3 men 🙂 and grandmother to 4 almost 5 grandchildren. I am a RN for over 20 years with a background in critical care, and for the last 9 years have been working w/ organ donation as a Transplant Coordinator. I LOVE my job, but I work 24+ hr. shifts, which make exercise and nutrition challenging (or at least that has been one of my excuses.) In my younger years I was never into fitness. I quit smoking at 40 and wanted to try it all! I started running, bought 2 bikes, gym membership and had a blast. I worked my way up to 5 half marathons,3 sprint triathlons and long bike rides (70+ miles). Then at 48 perimenopause hit and I’ve been a hot mess! I have been in a dark place and have gained roughly 50 lbs in the last 2 years. 3 months ago I decided to try bioidentical HRT, which has been wonderful! I know it’s not for everyone and everyone needs to make their own informed decision. I feel like myself again and have the energy and motivation I have been lacking (among other things). I am ready to take my life back, and become that sexy grandma again. Let’s do this!!!
We are here to cheer you on! Let’s do this!
Hi All!
I’m Angie from CO or @an_g_crush on IG. I’m looking forward to giving 100% to this challenge. I’m nervous and excited. I usually do well with food/meal prepping, I don’t find it hard to stay on track if I have my meals planned out. I enjoy eating clean because I always feel better. I do however find it hard to perform exercises that I am not well versed in, am weak at (pull ups!), or feel awkward doing (crab reach!). I hope to become OK with not being the best at everything and focus on knowing that I can only get better by trying.
I’m going to take it one week at a time and do my best to focus on finishing regardless of how I think I look or feel one, two, three weeks in. I have a great support team at home. If you need a boost or someone to chat with PLEASE reach out. I’m sure I will need an ear within the next few weeks and I’m looking to surround myself with likeminded folks.
Wishing everyone a fantastic challenge!!
Best,
AngieWelcome! Good luck 🙂
What would you suggest as an alternative for jump squats?
You could do a double pulse squat instead of the jump. Down, halfway up and back down and then up. You will still get a nice burn. 🙂
Is there an optimal time for the last meal of the day? I’m in bed between 9 and 10pm and up between 5 and 6 am. I have to break my meals into about 8 to 10 small meals so I’m eating almost every hour. I was thinking 7pm is a good cutoff time but I wanted to see if there’s a better guideline to follow for optimal results.
I don’t think it’s a huge issue to eat at 7 when going to bed at 9. 2 hours is decent time before.
It says increase after 3 min. Wouldn’t that be 15 min per round and it says 3 rounds. Thst would be 45 min? So two rounds or what am I missing
It’s a typo. All of those workouts say “30” but should say “45”. Thanks for the heads up.
In the W1 D2 of DB/bodyweight plan there is barbell upright row/front raise combo, for those of us who don’t have a barbell, wha would you suggest for DB weight? To exhaustion?
You can use DB’s for this. The reps are for 10. Choose a weight that you get close to 10 and feel like you can’t do another.
