Maureen
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Hello. I was wondering if seltzer water with no sodium, no calories is allowed and in what amount is ok. What effect would the carbonation have? Thank you.
I don’t see anything wrong with that.
I have an english muffin question as well. I pull them apart so there are 2 halves that I put in the toaster. Just confirming. Is one serving both halves? or is one service just one of the sides of an english muffin?
Depending on your meal plan, If is says 1 SC than you are ok. Pull them apart and toast them 🙂
Can I substitute 4 oz of white sweet potato for a starchy carb exchange? Several other types of potatoes are listed but I’m not sure if white sweet potatoes have very different macros.
I’m not sure off hand. For now, I would ask you to use what’s listed so that you know you are making accurate subs.
HI. I’m trying to confirm the amount of FF Greek yogurt on MP 1 Option 2, 12oz of it is a lot and wondering if it is correct. Thank you!
Yep. You are reading that correctly.
Hi, can I use salmon can?
And if yes, should I eat the same amount 4oz?
Also, I can only find 2%low fat cottage cheese.
if that’s ok how much cottage cheese can I eat?!Thank you so much for everything!
Have a wonderful Monday!!Hi there,
I would just use the foods that are listed on Nicole’s plan and the exchange list. I’m not sure what’s in the canned tuna so I would leave that out for now. The low fat cottage cheese won’t yield the same macros so it will change the meal content. Thanks.I have used turkey bacon for so long, I don’t remember the last time I had regular bacon. Is there a brand that anyone would recommend? Can turkey bacon be substituted for regular bacon?
Turkey doesn’t have the fat content like regular bacon so it’s not a good exchange.
On the days we do strength and cardio…Do we drink the shake and eat two muffins after strength? Or should we drink a shake after the weight training and then eat the muffins after cardio?
The post workout meal should be eaten post strength 🙂
Would that not make the calories wrong? high day meal would be 276 calories for just the muffins …or are we just concerned about macros
Hi there,
I would follow the meal plan as it is and just make exchanges using the exchange list. That way you aren’t having to worry about counting something else. Macros equate into calories. We are trying to meet certain macro numbers for each meal and for the day.I’m so glad this was asked – thank you! To piggy back off of Option 1/Option 2 consistency question, I notice the food group (lp, SC, etc.) does not equate to the same on Option 1 and 2. For example, if I follow Option 1, it doesn’t equate to the same macronutrients as Option 2. Can you explain how Option 1 and 2 are equivalent if the amount of specific micronutrients aren’t the same? I’m a little confused because it seems that my macros wind up different, depending in the Option I choose. I hope this question makes sense. Thank you in advance!
The macro totals for the meals will never be exactly the same. They are going to vary but they are close. Nicole has worked super hard on constructing the meals/plan you would be safe to eat according to the meal plan and not stress over the grams of differences there might be. She did the hard work so you don’t have to.
Just to clarify on the exchanges – if it says 1/2 FR you go to the exchange list and for example one serving of strawberries is 250g so I would measure 125g to equal 1/2 serving right?
You are correct.
I feel like I am starting all over again following this pandemic. It has been rough. While I have only put on about 5lbs, I KNOW that I have recompositioned in the opposite direction. I won’t be posting too much in the group because it overwhelms me at times and I want to keep my mental focus on what I am accomplishing and not looking around at others. There isn’t a need for a response. I am just putting this thought out there for me. Thanks for creating excellent programs and a good support team. <3
Welcome! Now lets kick some a**!!!
Hey!
I read through the entire nutrition copy. I wanted to ask how the options work. If you choose option 1 for meal 1… do you follow ALL of option 1 meals for that day etc.
I have done challenges in the past and I believe I remember you can choose either option for either meal but I just want to be sure.
You don’t have to eat all option 1….you can mix it up however you want :). Enjoy!
I’ve never used a protein shake before..what do you mix with it? Just water or almond milk?
ThanksUnsweetened almond milk some ice cubes and blend 🙂
What would you recommend to use… regular weights or the adjustable weights…please give me yall feedback anyone who have had both..pros and cons…thanks!
I prefer DB’s. Adjustable weights take more time to switch from exercise to exercise.
If I can workout twice a day – what should I do first thing in the morning – cardio or weights?
Whatever floats your boat. I would recommend eating before strength training. Give yourself all of the energy you can 🙂
I outdoor bike ride for my interval cardio. I always bike 10 miles which takes me an hour and heart rate stays between 120 and 135. Can I continue to use bike riding outdoors for my interval cardio days and just cut it down to 30 mins?
Also, for HIIT I do indoor boxing with 10 Rounds. My heart rate stays between 140 and 170 because of the intense 3 minute rounds of boxing and footwork. It lasts for 30 minutes total. Can I use this as my HIIT?
The boxing seems good for HIIT for sure. I would try not to do so much cardio on this challenge. The food may not be enough to support all of it.
I have golfer’s elbow in my left arm that is aggravated by heavy bicep work. Do you have any suggestions for how to train around it? Should I do more volume to make up for the lighter weights, and should I lift the same weight with both arms so I don’t develop more on my uninjured side?
Its tough to train around. You can go lighter weight for the time being but the repetitions is what’s going to irritate it.
So is there a way to substitute the Landmine exercises with a cable machine somehow?
Can you let us know specifically what exercise and we can go from there?
I’m not following the vegan meal plan but love the Morningstar Sausage patties. If I want to incorporate them into my meal plan, would I exchange them for a lean protein or a fatty protein?
Hi there,
If its in the Vegan meal plan you would have to use that meal per say. Or you could use My Fitness Pal to work that item into a meal.What is the best liquid to mix with the protein?
When do I take the BCAA and what is the best to mix with it?
YOu can use the unsweetened almond milk for the protein…water for BCAA’s
Do you have to do the high calorie days or can you just do low ones everyday. Usually my maintenance is at the low calorie day, so I’m nervous to do high days, but wondering if I should just try something new. I really need to lean out thats my goal.
Try it out. It might be a good change. You never know.
There are two meal plans that include dairy, yogurt and cottage cheese. Is it OK to have dairy twice a day? Six to seven days a week? It is an easy go to.
As long as you don’t have a problem with dairy I don’t see why not.
I purchased a 16oz package of ground turkey and after I cooked it I weighed each portion to meal prep and I could only make 2 1/2 portions (4oz, 4oz and a 2oz) once it was cooked. Is this normal or would I be eating too much cooked meat? Should I weight the portions of meat before cooking instead since I know the package had 16oz in it?
Hi there, Nicole recommends weighing meats cooked. Make sure you watch everything having to do with the challenge and read it all. There is a ton of info and this is covered in there as well. I wouldn’t want you to miss anything.
Is it safe to cook the vegetables before hand and freeze them? I was watching the videos and it did not show a video how to prepare vegetables. Thank you
It’s safe but some don’t though out that nicely after you have cooked them. I would experiment with it.
What can I replace powdered peanut butter with until I can get some?
I would just wait until it comes, using real pb will add too many other macros.
