Maureen
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It says that the wrap has 1 LP but 1 slice of bacon, 1 egg white and 1 whole egg don’t equal that according to the exchange list. Wouldn’t it be something like 2 slices of bacon, 2 egg whites and 1 whole egg?
There is residual protein in the cheese and the wrap. So it works out to 1 LP exchange. the wrap is one with 8g protein just for reference.
Can I substitute meals for the meal #5 protein shake?
Meal 5 does not contain a fat so it wouldn’t be a sub for one of the other 4. You can make a shake using the exchanges from another meal. Take a look.
If I understand correctly the post workout meal does not replace a meal I still have to eat my four meals a day even if I have a pay workout shake right?
It is 4 meals plus the post workout.
Train when it’s conveneient for you. 3 hours is a good meal timing.Is Dannon light + Fit Greek yogurt an ok substitute to plain Greek yogurt? 80 Calories & 12 grams protein?
My question would be would 12 oz be equivalent to a plain greek yogurt? Check the labels against each other. There might be added carbs and sugars that aren’t in the plain as well. Just my thoughts.
I noticed there is a recipe for cheesecake why meal would that be on to replace with the cheesecake ?
That recipe is in phase 2
1. Looking at the Nutrition plan I have been trying to lean towards being more vegetarian but still want to add some meat occasionally. Can I mix the plans, the Meat inclusive one and Veggie only one ?
2. Each plan for women has over 1700 calories. I only eat about 1200 a day and this might make me gain more weight. Can I lower the calories?
3. Can I switch up nutrients in meals with substitutes? Ex. if I have apples but no bananas, can I just replace it.?
4. I come from a Keto diet which I couldn’t follow anymore due to having colon pains and the doctor recommended I switch to a more comprehensive diet. Eating rice and more carbs worries me that I will gain weight. I have about 30 pounds to lose * 10 of which I regained after the keto. What do you recommend?Hi there,
Let me address your questions:
1. The plans aren’t meant to be mixed together. If you want to swap by just using macros and are experienced with that then you can go for that.
2. Just curious why only 1200 calories. When exercising especially 1200 is super low IMO
3. You can exchange foods out using the indicator next to the food ie 1 LP and then look to the exchange list to find a suitable option for you.
4. I would just transition to this plan. Everyone’s body will react differently. It’s really hard to dispense advice when we don’t know you. It also becomes more of a personal program per say. Any keto questions, feel free to contact Naomi. She might have some general advice for you.Can we double up on meals if you skip one
I’m sure you can but I would imagine you will b stuffed. Just do your best to space them out.
ok so i understand how to exchange one food for another in the same category as an even trade, but what if it says something like, (1/4 f) avocado… what then? do we exchange it for another fat but only 1/4 of the amount???
You are correct. If it says 1 LP that would be 1 exchange for lean protein. 1/2 F would be 1/2 a serving of the listed fat you are looking to add. You are on the right track.
How much time should I allow to lapse between the Post Workout shake/meal and my next meal please?
I would give it 2-3 hours. Depending on your schedule.
If you aren’t used to eating prior to training: Try and eat 1/2 the meal before and then eat your post and shortly after the rest of the pre. Just a suggestion.Quick question. How much water do we drink in one day? I found it before in the notes and now can’t find it. Is it 1 gallon or 2?
Shooting for a gallon is good. If you aren’t used to that go for 1/2 your body weight in oz.
Looking ahead and getting my Macros set up in my tracker, there is a typo in Women’s Meal Plan 2, Phase 2.
It lists DAILY fat at 11g, but 18g fat per meal for all but post-workout.
Safe to assume daily fat should be 72g for this plan?
Yes that looks to be correct. I just emailed in order to have that fixed. Thank you.
I was confused by that as well.
Let me check this out for you. Hang tight.
Today was my first day back in the gym after a knee injury and two surgeries. I am still somewhat restricted on cardio. I can do low-moderate steady state cardio. I am 5’6″ tall. Should I keep the same macro allocations with a lower caloric intake or possibly follow the meal plan for under 5’4″?
Hi there,
I hope your recovery goes well. I wouldn’t adjust your meals. Just leave them the same, it’s not accurate to know exactly how many calories you may or may not be burning. Hope that helps.Did I understand the Q&A correct. If we choose we can eat the same meal, say meal 3, for all five meals except if it’s a post workout meal it must be meal 5.
I wanted to have more options in variations of the meal configurations.
Thanks
Kim
You can mix and match the meals and use exchanges as you see fit :). The post workout meal is the only one to have post strength training. Good luck
Hi there,
Asking for my hubby. For men meal plan 1, meal 2, in phase 1, it states 2F as exchange. I think it should only be 1 F? As 2F would easily bring total fats for the meal closer to 32g of fat vs. the required 15g fat per meal.Thanks!
PerryHi there, The exchange in the fat for PB or example would be for 16g serving…which is closer to 8g of fat. So 2 fat exchanges would be around 16g of fat. Each serving on the fat exchange is close to 10g of fat. Does that make sense. Take a look at the exchange list and the details on top as well as the serving amounts below. Hope that helps.
If I want to sub 3/4 SC, what exactly does that mean? Am I clear that it means 3/4 portion on anything on the SC sub list?
Yes, if it said 1 SC then you would eat exactly the amount on the exchange list for SC. If it says 1/2 SC then half of whatever serving on the exchange list. You got it!
12oz of yogurt just seems to be a lot but I guess I will trust the process
You can always pick 2 LP sources and split each in half for 1 LP exchange. That’s what I do. I can’t eat that much yogurt in one sitting.
Thank you.. ♥️👍🏼
Welcome!!
okay thank you!
Youre welcome! good luck 🙂
My question is, for our meal #1, is there a protein shake it smoothie ? Can we use meal #5 the post workout meal twice? I don’t like to eat first thing in the morning i instead drink a shake. Thank you.
Robin S.Hi there you can make a shake with the exchanges that are provided. I am sure there’s a LP/SC/F in that meal, look on the list and put something together. Your post workout shake does not contain a fat so that wont fit the parameters for the first meal. Take a look at the exchange list…there are a ton of options.
Ah, that makes sense. So, really it’s only the first interval that is truly 35 seconds of work. Thanks!
I set both of them for 35. Because I am slow and i need that extra transition time lol. I’m not sure about your timer but with mine there is a Work and rest. I set both for 35 seconds. (I am not resting but that’s just what it’s called)
If I do cardio in the morning, how soon after can I lift? Would like to get both done sometime in the a.m.
Whatever works for your schedule. You can do one then the other. Nicole would always recommend lifting prior to cardio or splitting them up. Either way you need to construct the schedule that works for you.
Agreed that is what I already knew. Please mention how long I should be 179-190 bpm cardio in the 30 min. Of course I will try for all 30 min but not realistic to keep up that high. I can keep it at 149-150 bpm for 30 min.
HIIT cardio is structured to be in that high range 170-190 (depending on your fitness level could be lower) on the “high” points…and then it usually sends to back down to recover for a minute or 2 depending on your program you are following. So if you think of HIIT as being either a 1:1 or 1:2 ratio Hard:recovery you can see that you shouldn’t be at that 190 for the entire time. If you need more time to recover where you can catch your breath and you seen your heart rate or feel like you can talk again, then you can bring that intensity back up.
It’s a tough answer because we are all at different levels. Just know there will be a hard and an easier part in HIIT cardio. Where that is depends on your fitness level. Some people may not be able to do the workouts as prescribed if they aren’t there yet. Hope that helps.Hi,
This is my first challenge, not all that computer literate, ugh…..where do I find the cardio HIIT Cardio videos for each training, i I’m having a hard time finding them.
Hi there,
There aren’t HIIT cardio videos just the layout of the cardio examples in the cardio section of the PDF.So for the HIIT training, we just have to figure something out on our own? Is there any defined workouts available from you guys?
If you look in the cardio section of the pdf you will see some 30 min cardio examples for you.
