Maureen
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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 – 1.25For Option 2 I get…
F- 4.5
LP – 4
SC – 3.75
FP – 1
V – 1
FR – 1.25Since 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.
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
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.
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.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.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.
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.
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.
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 🙂
Rollercoastering..my way
Hi there,
What’s up? You doing ok or is your mind playing tricks on you with your weight.OK,
How many total Dumbbell Squats: 6 2X15 warmup, 4 8X10 (I am assuming drop set). Can some break it down for me?Can you tell me which workout plan?
2×15 is 2 sets of 15 reps for a warm up
4 sets of 8-10 reps for the working set. I don’t see that as a drop set.I can lift heavier on my upright rows than my front raises. Once I start to get too heavy to do the front raises, can I split it up and do the reps of the upright rows with a heavier weight and then the switch to lighter and do the raises? Or should I stick to lighter weight to do both as written?
I would perform it as written.
The deadlifts hurt my lower back. Can you recommend a modification or substitute? Thanks in advance.
You could do a barbell hip thrust, You could do a single legged dead (lighter weight and with DB’s) Barbell Rack pull (this basically eliminates the first part of the dead which is where people tend to have problems.
Oooo Nooooo, I didn’t know. The my fitness pal adds automatically. Darn, okay.
That’s ok. Just either don’t let your workouts sync to it or just ignore the increases.
Hi – I’m loving the challenge and the high day/low day combination is great.
I have lost 4lbs since the start of the challenge and don’t really want to lose any more weight.
I’m 5’5” and now 120lbs.
Would you recommend I increase my calories and if so what would be the best way?
BIG THANKS
HI there,
I would just stick to the plan. It’s not a super long challenge. That weight loss may level out. See how it goes.I’m sorry if this question has been asked before, I just do not have time to read through all the posts…
Is it ok to break off a certain part of a meal (for example-take the fat off a meal and have cashews as a snack when you feel a little bit hungry) OR do you need to eat all parts of the meal at the same time? I would still be getting the same macros for the day, but was not sure if there is more benefit to eating all at one meal.
HI there,
I don’t see a problem doing this. 🙂Question,
Following my macros to a T in my fitness pal, if my exercises and cardio add more numbers to my macros , can I eat that too?
M.Scott
hi there,
No Don’t add in calories based on your activity. Just stick to what the plan gives you .workout lower body week 1/3/5 in at home workouts.. The dumbbell sumo jump squat video demonstrates a regular sumo squat.. what is the exercise consists of .. regular or jump squat for this day?
If it state “jump” I would do a jump squat in sumo position.
Did we ever get an answer to eh post workout meal calories and what exchanges to make if we’re not eating the muffins since the exchange amounts vary on page 62 and 64?
The exchanges with that meal are correct if you don’t want to eat the muffins
I didn’t even realize there’s only 2g protein per turkey bacon piece until I read this. I was taking this for quick grab snacks at work and didn’t even think to check the amount. I just looked at all the turkey bacon at Kroger grocery and they are all 2. Should we just not swap turkey bacon as a whole exchange in the LP group? Thanks
Turkey bacon is an exchange in the LP. I would just make a choice on brand that is the leanest.
I’m still not hungry on high or low days, was wondering myself if I should cut back
I wouldn’t make a conscious effort to cut back on so many calories etc. I would just do the best you can and see how many meals is comfortable and just keep track. It could change as time moves on.
Are we not allowed to see the “details” in blog?
Whether it be recipes, nutrition, workout, ect.
I am logged in, and when I search recipe and click to open, it takes me to the “signup” page.If you are just signed up for the challenge and are not a member you won’t have access to the rest of the site.
I am having an insanely hard time eating all of the meals on high days. I am just so full all the time. I have been just having a protein shake after workouts because it’s easy to down so I do not hit the macros for that on high days and I often struggle to eat meal 4. Suggestions?
Meal 1 : 6:15-6:30 am
Meal 2: 11:00
Meal 3: 2:00
Meal 4: 5:00
Meal 5: 8:00-8:30pmIf this is more than what you are used to, then just take your time. you may find that over time you start to GET HUNGRY for it. That’s what happened to me when I upped the frequency and number of meals. I wasn’t always hungry to eat. overtime I was hungry ALOT.
LOL yes with grips I just wondered if there was a significance to neutral grip. I started rope pull downs instead but delayed the workout to today. Thought I’d check response (Lack or sleep and energy) feeling much better today.. rested
If you only have access to do a regular pull up you can do that….or you could prob do a narrow grip lat pulldown. It will simulate the same positioning.
Kk thank you… sorry for the duplicate request. I’m trying to figure out using the forum… 🤣
No problem. Happy to help.
