[Maureen]

Laisa Harris wrote:

I HATE cooked Broccoli, Calif, and carrots. I’ll eat them all raw no prob. What’s the conversation for raw v. cooked?

You can eat them raw. I think that’s great.

[Maureen]

Deidre McConnell wrote:

It says on the meal plan with the protein balls to eat them with plain nonfat greet yogurt. Is there any reason we can’t use another nonfat Greek yogurt besides plain like Triple Zero Vanilla Greek yogurt since it 0 fat and 0 sugars and 0 artificial sweeteners??

The macros for plain greek yogurt will vary from the nonfat flavored ones.

[Maureen]

Isaura Roldan wrote:

I workout in the mornings. So I will be taking the preworkout before 30 mins before hitting the gym. My question is, when should I take the fat burner?

You can take that 30 min before exercise. I wouldn’t consume it late in the afternoon because it does contain caffeine.
Use the preworkout before strength training.

[Maureen]

Joan Gorzell wrote:

Hi, my name is Joan

I have a 2 year old, I’m also a full time cardiovascular RN, a plant collector (I have more than 250 plants 😅💚) and I can’t wait to get this challenge started. I want to feel strong and beautiful again

Hi Joan!
Welcome! Let’s get shredded 🙂

[Maureen]

Tyler Normandeau wrote:

I am so pumped for this challenge. I have met Nicole twice at bootcamps and she is amazing!!!! Can’t wait to see everyone’s progress!

Welcome!

[Maureen]

Welcome ladies!!

[Maureen]

Mary Murray wrote:

Can’t wait to start on Monday!

Welcome!!!

[Maureen]

Angela Buehler wrote:

Yes, a little scared. But motivated most of all!
I used to compete LONG ago and know what it takes, so I am all in for this 40-day war and beyond. Two kids, full-time job and mom…I put everything else first and packed on the ‘icing’ 🙂
I am super excited to be in the trenches with each of you and cannot wait to cheer you on!!

It’s called scited….scared and excited. You’ve got this.

[Maureen]

Beck McLaughlin wrote:

Hi There – Lovely to meet you all.

Thank you for having the courage to jump on in and intro yourselves. It helps me to do the same.

I’m an Aussie lady who did a few novice comps a decade ago and after overcoming a few life hurdles, am slowly learning new healthy, loving ways to train and take care of myself.

Good luck to everyone and can’t wait to share the journey.

Warmly,

Beck

Welcome! Good luck 🙂

[Maureen]

Erin McCormack wrote:

I’m very happy with the results I’m getting from BNG and would love to hold onto them. My family will be traveling a lot this summer and much of the time, I won’t have access to a gym (national park, Disney, the beach, and camping). Do you think I should just do the monthly workouts when I can/when we’re home–and do I follow maintenance macros and calories? Thanks so much for any help!

I would do what you can, where you are with what you have. If you can keep your nutrition in check a bit but enjoy where you REALLY want to. Move your body when you can. You can always do body weight stuff like dips, squats, lunges pushups etc. If you have a chair you can do alot 🙂

[Maureen]

Jen wrote:

I would love your perspective on the possibility of sticking with the buns and guns meal plan somewhat long-term? If this is sustainable, what should one expect? I have learned so much about portion size, frequency of meals, and most importantly, that I wasn’t eating enough of the right things. Ultimately this has been transformative and I am reluctant to give it up. I would also stay with the workout plans since the combination helped me to not only drop inches but also pounds. Thanks for sharing your perspective.

Hi there,
I think you could do this plan for a bit more. It would depend on your overall goal. We sometimes have participants sticking with a plan for a bit longer to see how they do, learn how certain number of calories makes them feel, more energy etc. That way you can learn what “feels” good to you!

[Maureen]

Traci wrote:

I feel like my triceps are a lot more developed than my biceps. I would like to see more growth in those lazy lumps. Don’t get wrong, I’ve made really awesome progress and can’t believe it. BUT, my biceps look so lacking. What can I do to stimulate growth in them? Train more frequently? I’ve added photos for reference. I really appreciate any advice. I do have a weak wrist on my left arm. But, I can wrap that to train.

something also interesting is that the strength ratio between the 2 should be 1:1…so your tris and bis should be equally strong. If not, working on the strength a bit more of one would be beneficial…but you definitely want them to be as equal as possible. If they aren’t the same work the weaker one first so all of your energy goes to that one. So many schools of thought. I thought this was an interesting concept.

[Maureen]

Traci wrote:

I feel like my triceps are a lot more developed than my biceps. I would like to see more growth in those lazy lumps. Don’t get wrong, I’ve made really awesome progress and can’t believe it. BUT, my biceps look so lacking. What can I do to stimulate growth in them? Train more frequently? I’ve added photos for reference. I really appreciate any advice. I do have a weak wrist on my left arm. But, I can wrap that to train.

If you have noticed alot just during this challenge than you can hit them the way you have been and see what changes you can see. Try some heavier days etc. Make sure you are fueling your body enough so it has what it needs in order to grow. Like I said, if you noticed in this challenge…..keep doing what you are doing.

[Maureen]

Laida Degan wrote:

What is the warm up set supposed to look like the same 12,10,10. 10,10 10?

The warm up sets were listed on the top
Listed under the exercise it reads:
set 1 12 reps, set2 10 set 3 10 and set 4 drop set of 10,10,10

[Maureen]

jlamothe0908 wrote:

Are we suppose to gain weight or loose weight in this challenge?

It will depend…some might lose some might gain. It’s so individual. Based on your nutrition and training prior to the challenge.

[Maureen]

milissa.scott21 wrote:

Today’s workout was Amazing! I have a intense pump. Love Love, I feel so tired though, Thank goodness my calories are higher today. I need it;

Awesome! So great to hear. Keep up the good work!!!

[Maureen]

Robin Winter wrote:

Hi – I’ve done some reading and I think I “know my answer” but I would like it to be confirmed. 🙂 When I looked at my meal plans (meal plan 3) and added up the total macros for Option 1 I get:
F- 1.5
LP – 3.5
SC – 3.75
FP – 2.5
V – 1.5
FR – 1.25

For Option 2 I get…
F- 4.5
LP – 4
SC – 3.75
FP – 1
V – 1
FR – 1.25

Since there are quite a few more fats for option 2, that is quite a few more calories consumed. But I’m hoping you’ll tell me that it evens out 😉 Is it still ok to swap out/exchange these meals? If I am using the totals for each category to plan my meals, what is more accurate to base my food on? Option 1 or 2?

Please let me know if swapping things around is still doable 🙂 Thanks!

I think I know what you did….I think that could be super confusing. I would rather just see you swap out per meal basis. If you look, the FP is lower which would make the fats higher in that plan. it’s hard to explain. Foods aren’t usually just fitting nicely into one category so there are residual macros that are also figured in with the meals when she puts them together. Then based on the total numbers she comes up with the exchanges for that meal.

[Maureen]

Kristin Waugh wrote:

The meal 1 option 1 says LP, F, and SC and Meal 2 option 2 says LP, 1/2 SC, and F… my question is, if I ate meal 1 option 1 a couple times a day, would I be over my limits since meal 2 option 2 says 1/2 SC instead of 1? Does that question make sense?

I think I understand. No, each meal is “roughly” the same macros. Just because it might say 1/2 SC….the other carbs are prob coming from another food in that meal if that makes sense. Each meal has different pieces but the macros are pretty close. Hope that helps

[Maureen]

Laida Degan wrote:

Can I have basameti rice instead of white ? It’s not listed exchange list ?

It looks like a vary a little but not enough to make a difference.

[Maureen]

Rachel Derus wrote:

I’m a little behind in my workouts and just in general. I’m still on week 1 🙁 I just can’t find my motivation. I can’t seem to lose weight no matter what I try…..I seriously think my metabolism is whacked. I have a shoulder injury so I can’t really lift over my head and life just really gets in my way. I’m a single mom of two and I’ll be 51 this year. I’m 50 pounds overweight but still continue to strive to do the best I can (injuries and all).

I’m looking for suggestions on how I can stay motivated and consistent. Please help.

Hi there,
Find a reason that actually means something to you. Losing weight as the main focus….won’t usually sustain you. Try and look at your situation like you are starting and that’s HUGE. You don’t need to look any further than the day at hand. Schedule in your workout time. Its usually the only time you get 100% to yourself. Cherish it. You are improving yourself, becoming healthier, stronger for your kids etc. Those are AMAZING reasons. Motivation isn’t something that will always be there. Love it when you have it and when you don’t, remember why you started. Hope that helps.

[Maureen]

Arelis Rodriguez wrote:

I too have a question about the post workout meal. I would like to understand why we would have the post workout meal as the last meal, on the days you don’t weight train. This is my first time following this type of meal program, so I’m interested in the science in nutrient timing. Just for reference, I always workout at 5am, so my post workout meal is in the morning.

Thank you so much!!

HI there,
If you strength train it is recommended to have the post workout meal after that. If you don’t train feel free to put it at any time during the day.

[Maureen]

connie_mclean wrote:

Following a post workout meal, how long do you advise waiting to eat a meal that has a Fat in it?

After eating that post workout meal anywhere from 2-4 hours depending on you. It’s usually important to get protein and carbs within 45 min post workout. After that, I don’t you have to worry.

[Maureen]

Melissa Proskurniak wrote:

Ok thank you so much for the tips. I will try to slow down and see how that goes. I don’t think I was going really fast, but I will make an aware effort to slow it down and see how it feels. Maybe I will be stronger next time and surprise myself. I just know front raises have always been harder for me.

Me too! you are doing great. Keep it up.

[Maureen]

Melissa Proskurniak wrote:

Thank you! Will do!

I was also going to say, try slowing down for one (not assuming you are fast just covering all bases), Try a heavier weight and then go lighter if you can’t keep up that rep range. Always give it a go…if you can’t finish with the reps, then pick up the lighter weight and finish. Just make sure you have good form. Let me know how it goes.

[Maureen]

milissa.scott21 wrote:

I did not realize this, I’m like wow! I get to eat more food. I got it now..😊

I bet it felt like Christmas 🙂

[Author]

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