Maureen
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Total carbs. I know all of that can be hard to figure out how to use it.
Can you tell me if Meal 2 Option 1 of phase 2 women’s meal plan 3 is supposed to be 1 fat or just like it reads (1/2 fat)? TIA
5ml of olive oil is the serving for 1/2 fat. I will double check with Nicole to make sure. Thanks
Thank you for the clarification. It’s an odd combination. What is everyone doing? Making a protein shake is the only thing coming to mind.
That would be the easiest.
Can you find any orzo? Compare macros….looks like 1/2 cup of cooked orzo is about 40g carbs and 8g protein. According to a logging app. You can compare regular to whole wheat and see how they differ
Can anyone help with motivation? Videos, articles, anecdotes, etc.? Anything is appreciated. Thank you.
Where exactly are you struggling? Watching listening to all of the things in the world won’t help if you don’t know where the struggle is for you. Try and get a clear “why” on why you want to strength train, eat healthy etc. It’s got to mean something to you…like really mean something. It’s never easy. So many ups and downs with training and nutrition. We constantly have to right the ship. even those that you think have it all figured out. Talk soon 🙂
I see that this syrup is now 10 Calories per serving instead of the 5 calories per serving that it used to be. Can we still use this sparingly to top our French Toast even though it now has additional calories? It looks like they dropped the sodium from 55 mg to 50 mg and increased the calories from 5 to 10 Please advise Thank you Lisa Normann Serving size 2 tbsp
I think that’s ok. It’s hard to not go overboard with Syrup…atleast for me. Just use it sparingly.
Phase 2. Plan 2. Meal 1
I have a question regarding the extra things we need to add for meal 1. The caramel apple protein crumble.
Do we make the recipe as it is listed and then make a protein shake with the additional foods listed on the Meal 1 (protein scoop, walnuts, and almond milk)? Or do we mix those extra ingredients into the full recipe?
What is the best way to incorporate the additional foods needed with the caramel apple protein crumble?
Thank you!!
The extra food is just in addition to the crumble recipe. I would just have those other items separately from the crumble.
I wanted to check to see if the Strawberry Margarita Aminos w/ electrolytes and the Cucumber Watermelon Burn will be restocked? I really enjoy these are options for me, I quit alcohol 13 months ago and these really help quinch my thirst.
Those won’t be coming back in stock unfortunately.
I’m just going to assume 5oz of top sirloin can be exchanged for 5 oz of salmon or ground turkey.
All of the other proteins in the FP exchange list happened to be listed at 4oz so 1 1/4 would be 5 oz. Of whatever you wanted to exchange for sirloin in the FP list. Requires some math to figure out what a 1/4 is. But you got it.
Cilantro is super low in calories and doesn’t have a huge impact on carbs protein or fat. 1 cup is like 4 calories. So sprinkle away 🙂
Another “math” problem I can’t solve or comprehend, if I exchange meal 4 on plan 3 option 2, 5oz of top sirloin for ground turkey or salmon do I keep the ounces the same as what the plan calls for, 5oz?
Not necessarily. You look at what the exchange on the meal item says 1 LP or 1 FP and then you go to that list in the exchange list. What’s listed is 1 serving. So you would use that measurement because the 1 LP meals 1 serving of lean protein for example.
Question- why would Turkey Bacon be omitted in future challenges?
Because it’s too hard to make it fit into the exchange list seamlessly
Had Dr appt this morning, surgeon said, I trust you are not doing that challenge you told me about? I responded, “ well, I’m not standing and doing it but yes I’m working out in bed lol. He rolled his eyes and said, well I’ll. E seeing you doo. When you roll off bed and shatter hip. Ok Doc, thanks see ya then.
lol. Let’s not do that. Be safe
Silly question… is a serving size 1 cup for example. My mind does better if I’m told cup size. Gee that sounds funny. Tk you. Same thing with French toast bake if you know that also. Thanks again
I would just do one of two things. Measure the entire thing and divide that measurement by the servings contained in the recipe. Or just eyeball and “cut” into equal servings in your baking dish. I don’t have a specific cup amount per serving.
So sorry for the confusion. In future challenges this item will be omitted from the food exchange list.
However for now if you would like to include turkey bacon in your meal plan, have 4 slices + 2 oz of any other LP on the list.
My rant for the day! Not against the challenge program of course, every time I sign up for a challenge. It’s either I’m recovering from an injury and surgery and attempting to do it and then by the second week I jacked myself up and injuring myself. Well, I didn’t do it this time, but I did have Foot And Ankle surgery done a month prior to the challenge starting and of course, my doctor said you are not doing any challenge. You can’t be up on your foot. You have to be bedridden, blah blah blah. Well, I was very upset about not being able to start it even though I bought it. And I told myself you know what I can do all these exercises in bed and at least I’m not gonna sit here and get fatter because I’m depressed so last night until 3 o’clock in the morning I prepped the majority of my food by scooting myself across my kitchen on a knee scooter and in pain, but I did it and I figure I’m only a week behind. I’ll catch up I mean geez where else am I gonna go? And I figure on the days it says legs and hamstrings well I’ll just keep doing my upper body workouts as much as I can until I can get off of medical probation. I will definitely see you all on the next challenge full strength because I am trying to listen to the doctor so that I have no more surgeries.
Maybe I’ll have my neighbor sneak in the house and take a picture of me in bed where I’m supposed to be working out Haha.
Wish me luck
I love your attitude. You can do it all but you are doing what you can. That’s an amazing outlook. I look forward to hearing your progress.
Hello,
Is it ok to do stationary bike for the cardio sessions? If so, for how long and what intensity should I amin for?
Thank you
Yes you can. I would use of one of the cardio programs that are included and tailor to the bike. You have two intensity options, more resistance or more speed. Vary them depending on the timing of the cardio option you choose.
I’m jumping into the challenge today as I wasn’t able to start with the main group. After finishing the holiday challenge, I didn’t see the fat loss results I was aiming for.
Since my primary goal is still fat loss, and this new challenge begins with high-calorie intake for weeks 1-4, would it be okay if I skip that phase? I’d like to follow the lower-calorie meal plan (the weeks 5-9 plan) for the duration of the challenge instead. Let me know if that works!Thank you
It might do your body good to bump it back up again and then go into the deficit phase again. Maybe the meal plan you choose is a little more of a decrease in calories than you were doing before when you get into the lower cal meal plan. See what happens with that.
Can you help me understand how 4 slices of bacon that is approximately 8g of protein are substituted for other lean proteins that have approx 25g of protein with their respective sizes? Thank you in advance.
Nicole recommends having 6 slices.
I see sea salt listed under optional condiments, how would we fact Himalayan salt?
Sprinkle it on if you would like something a bit more salty. No need to worry about it being a condiment.
Hello! Is there a way to use the PB3 powder as a sub for actual peanut butter?
I don’t think so. The fat content etc is going to be lower than actual PB.
Where are the videos for the gym daily.? I’m assuming after I purchased, it would be available to open on the website. Can someone plz assist with my confused brain plz..
The gym workouts you can click on the exercise to get a demo video of how to do it. The at home it’s a complete follow along with Nicole as she does the exercises.
Hi, I read over the recipe for the Creamy Chicken and wondering if I’m cooking all the ingredients together or if I need to cook the chicken, rice and veggies seperately and then put all in the casserole dish and cook for 20 minutes. The reason I’m wondering is because in the ingredient list it says 1lb cook chicken, 2 cups cooked rice 1 cup steamed broccoli…etc
Thank you
Yes. I definitely read that as cook it ahead of time and then put all of the ingredients together and get them cooked together.
Hello,
Since Nicole’s chocolate protein powder is still out of stock, what other brand would the NW team recommend?
Thank you,
-Kim
I would look for a grass fed whey protein. Hit your local nutrition shop. They can help you choose a good one that fits the bill. One scoop is 20g of protein minimal carb and fat.
Nah I think you’re good. Adjust if you aren’t feeling good.
