Maureen
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Hello there,
My question is – do I take my post workout meal after strength training if I want to do my HIIT cardio right after the training on days that I cannot split them.
Pls advise. Eat then HIIT or HIIT and post workout meal after?
Enjoying the challenge so far😊
Aminat
Hey there,
honestly it depends on your schedule….You can go from strength right to HIIT and then your post workout meal. Or STrength post workout meal and then HIIT. Up to you.I was just trying to make something I could make multiple days of because I need to prep once for the week. My work schedule is 12 hour shifts so I don’t have time daily to make food. That aside, the numbers still don’t match that are laid out in the plan. Meal plan 3, meal 1, meal totals. A grapefruit added to the guiltless breakfast wrap does not total what the daily meal totals says it should be.
See attached images.
I am confused.
1/2 of A grapefruit can be 10-14g carbs. So that would bump up the carbs alot.
Meal plan 2 meal 4 option 2…I made nachos and it made my night.
I swapped out ghee for 2oz guacamole and used mushrooms instead of green beans. I sliced up the potatoes like chips and put them in the air fryer at 400 degrees for 10 minutes. I felt like I was eating a cheat meal but I wasn’t at all. 🙂Love this!! Amazing 🙂
Hi!
What are “7s”? When I click on it for information, it seems to have a broken link.
Thanks!
Hi there, the 7’s isn’t supposed to have a link. It should be done like 21’s for biceps where you cut the motion in half. upper half for 7, lower half for 7, full range of motion for 7.
Hi, I’ve done a few challenges & have watched the nutrition video. My question is if I want to add a dairy/ cheese option to a meal ( I am on meal plan 3) ( there are no Dairy options in any meals on this plan, except in one recipe) what could I swap out . I understand that dairy is carb + protein. You stated above that you cannot swap out for a Fat. Would you recommend just avoiding Dairy as there are no straight swaps on the menu plan. I really like cheese and would definitely like to be able to eat some occasionally. I remember on one challenge our post workout meal was a protein shake and 28g cheese.
Hope this is not too confusing and thank you for your assistance.Hi there,
I would stick to putting it in the meal where you have dairy and can sub it in if you like. That way you can have some each day if you desire. It’s too hard to figure out what and where it could go.Hello,
I am sorry to ask but I just bought an air fryer as I thought it would be great help for my meal prep. I put in 400 gr of tofu and when it got out there were only 100 gr left… LOL ! hum, assuming the water “got out of the food”..Does this mean that I have 1 portion of tofu left out of 4 or did the protein stay and now I have a super concentrated version of tofu and I should eat a quarter of what got out ? Sorry I am new to air frying … and with veggies it makes sense to weigh when they get out and eat them accordingly but with tofu I am a bit surprised… Thanks so much for your help and sorry if this sounds silly to you!
JulianneDoesn’t sound silly to me. I would just stick to the amount you are supposed to eat and cook it up :). Maybe the air fryer wasn’t the best choice lol. You prob just turned it into dehydrated tofu. Was it at least good?
I injured my back.😢. Unfortunately I will have to take it easy and miss some workouts. Should I lower my calories since I won’t be able to train in the immediate future? Thanks. Sorry if a similar question was asked.
I wouldn’t worry about that, the nutrition would actually be good for your recovery. There is also no telling how many calories you truly burn in order to take those calories out. Let’s just focus on your recovery so you can get back to training.
Meal 5 for the shake opiton – question. Can I drink this after my morning workout as meal 1 and then again at the end of the day for meal 5? The shake option twice a day would be great and convenient (beginning & end of day). I’m on the 5’5 meal path. Thx!
You can swap out the exchanges for another meal and make it a shake. Just use the exchange list.
I workout first thing in the morning around 4:30am after I wake up and before I go to work. What suggestions would you have for nutrition? I need to eat something so I don’t get sick but I don’t want to eat too much so I don’t feel heavy and sluggish.
I would suggest eating half of meal 1 and then after your workout have your post workout shake and a couple hours later finish the other half of meal 1
Good morning! Trying to avoid injury and pain. I’m trying to maintain mind muscle connection but my traps especially the left, have a mind of their own. What can I do to replace push press and BTN cable curl? I’m following gym workout.
Trying to slow my tempo and use lighter weight.
You can try doing just a regular shoulder press…and a preacher curl. Give those a shot.
No this is Meal 1 I substituted turkey bacon for the 93% ground turkey. I ate 3 slices. I didn’t pay attention to the FP vs LP.
It’s all good. It’s not going to make or break anything. You know now, just make the change. It’s all good.
Hi,
I am on the women’s plan 3. I was trying to figure out how I could make a scramble for multiple days or make egg muffins like we did in a previous challenge to fit the macros and I am confused by the numbers. Our meal totals shows 405 calories, 31 g protein 41 g carbs and 13 g fat but the breakfast wrap shows 258 calories,25 g protein, 14 carbs and 11 g fat. A grapefruit doesn’t make the numbers right so I am confused why the numbers don’t add up?
Hi there, If you are looking to make a completely different meal than use the exchange list in order to bring in new items. The numbers are not going to be exact. That way you Using the exchange key next to the item in the menu and choosing what you want to eat. Looking at numbers like that and trying to make something work would be a task as well. Let Nicole do that work for you….by using the easy way she laid out for you. Hope that helps.
The hyper link for “*7 bottom 1/2, 7 top 1/2, 7 full reps” on day 6,(lower body) isnt working; it bounces me back to the general page…im not sure what this exercise entails? Any help/guidance will be greatly appreciated.
Thanks for letting me know, I just sent an email to get this fixed. You will performa a stiff legged deadlift but you are going to split the range of motion into -top half. -bottom half. -full range of motion. 7 reps in each. equaling 21. Just like when you would do 21’s for bicep curls. Hope that helps. They should have that fixed soon!
So confuse 😕 !I Not sure if am doing this right. Pls help. How I suppose to do this workout?. It is taking at least 2 hours to do the full workout and not including the cardio. I hear Nicole that it only should take 45 min. What I’m doing wrong?????
When you first start and aren’t familiar with the exercises if might take you longer. Make sure you aren’t resting too long between sets. Also, check to see if it’s a superset or triset. If you doing all exercises on an individual basis and not seeing the supersets, it could also take longer.
Regarding the pages at the end of each workout section — the pages entitled “30 Minute Cardio” and “40 Minute Interval Workouts” — Are they just EXAMPLE workouts that we can do when the daily workout calendar calls for “HIIT Cardio” or “Interval Cardio” — Correct? These are just EXAMPLES- and we can choose either one — or create our own based on your HIIT / Interval guidelines?
You are exactly right. YOU don’t have to use them. Just some good butt kickers!
Is it okay to have canned pineapple in pineapple juice if I stick to the correct carb amount for the meal? I think the canned pineapple has a higher carb content than fresh pineapple.
I think it may depend on what it’s packed in….check that it’s not in a syrup or anything extra. I would get it already cut in the plastic container. Best bet.
Looking ahead. Phase 2 workout/Wednesday Day 3
Is listed as an upper body. One of the exercises is a deadlift. Is that correct?Yes, Traditional Deadlift works the back as well. Lats, muscles along your spine.
So I know between supersets and tridents you rest. But what time do u wait between each rep?
I would give yourself 1-2min depending on how smoked you are.
Hi,
I usually workout with a kettlebell and thought I could do the same for the at home workout (no machines) but it doesn’t help due to the nature of the workouts so I will need to get dumbells. My kettlebell is 15 pounds and is too light at this point. I can do for example the overhead dumbell triceps extension very quick with 15 pounds. If I purchase dumbells, what weights do you recommend for me in this case? Thanks!
I would get an array of pounds. When you were in the gym what did you use? You will probably need a lighter one (5-7), medium weight (15) Heavier one (20-25). I’m not sure how strong you are etc…so it’s hard for me to recommend.
I can not get any of the videos to open. I just keep clicking on them and I have yet to start the challenge at all because nothing is working at all for me. I’ve pretty much wasted my money.
I am sure there is an easy fix. Number one: Are you logged in? That is the biggest thing. You can email [email protected] where they can also make sure your account is good. Were you able to access the PDF?
Body Weight Blaster – need clarification: lateral side to side jump is that the same as skaters?
I would translate it into feet together jumping over a line so to speak.
Can you tell me how exactly to translate it to the format of the treadmill with the bike instead?
You can increase the level where it tells you to go faster speed, you can pedal faster on the bike. If the incline goes up you can increase the tension etc. Things like that. Hope those suggestions give you some guidance.
Is there a full body stretching video i can do on the REST DAY?
Actually in the FB community page Nicole just did a Live about that exact topic. It should be posted to the top of the page in the Community. Look under Announcements on the page. There are 2 parts
Hi, so I’m looking at tomorrow’s workout (phase1, day 5) I’m doing the DB only home workout. I don’t have a bar or bands to use for the assisted chin up… just dumbbells lol
What exercise should I do instead?HI there, when I look at the section we can click on about DB only I don’t see what you see. Please follow this link.
I will soon be working 13 hr shifts rotating days/nights…. gross. Anyway when at work I often do not have time to sit and eat a “meal” so I often end up having smaller more frequent snacks and then an evening meal. Because my meals are structured this way my macro count per meal is often different from the plan. However I am comfortable counting macros and my question is as long as I’m eating foods within the plan and hitting my macro and calorie goals for the day is that ok?
You are correct. As long as you daily totals are close you are all good. Good luck
