[Maureen]

Sara Roberts wrote:

Can I eat barley? If so, how much? I like mixing it with yogurt in the morning. Thanks!

Hi there,
If we don’t have it on the exchange list, I would advise you to either leave it out or plug it into MFP for the meal you want to use it in and modify the meal in order to fit that in. I caution this if you are not experienced with doing that. Good luck

[Maureen]

Lisa Vinagro wrote:

Hi, I am following women’s meal plan 1 and I basically want to know if I should be having 4 SC, 1 FP, 3 1/2 LP, 3 F, 2 V and 1 FR per day? Not including post workout meal in above. Little confused.
Thank you.

It depends on what meals you choose. Look at the exchanges on a per meal basis. Eat the meal as is or use the exchanges to swap items in and out.

[Maureen]

Sara Roberts wrote:

Is pork sausage an LP or FP? How much can I have?

HI there,
Is that listed on the exchange list? If not, You can check the macros of that and see how you can fit it if you are skilled in doing so. If not, I would stick to the exchange list. That way you know what you are doing will fit. Good luck

[Maureen]

Brandi Duncan wrote:

I’m just curious if the carb count per serving for the balls is correct. I mean I guess it will vary a bit depending on size. I use cronometer to track and after entering the ingredients and dividing by 10 I get 8.8g protein and 10g fat but 26 g carbs per ball not 16g carbs like in the packet. The balls should be about 51 grams each? I just wanted to make sure I wasn’t missing something..

HI there, It may depend on what you chose for your ingredients…different brands, some choices on there aren’t accurate etc. If you believe there is a discrepancy please take a screenshot and email it to [email protected] and Nicole will check her food selections to yours. Thank you.

[Maureen]

rebsyd1 wrote:

Would a goblet squat be the same thing? Mine is a balance issue.

Yes, a goblet squat follows the same idea.

[Maureen]

rebsyd1 wrote:

So should the weight for the superset leg press/leg press calf raise be the same?

Sometimes it can be…..Depends on the leg press machine. Test it out 🙂

[Maureen]

zfit wrote:

1. I noticed that there are some treadmill HIIT cardio workouts. Unfortunately I don’t have access to a treadmill, but really want to partake in something similar. Is there an option that can be added for Peloton Bike users. I have one and would love to see how I can still incorporate it into my workout routine within the next 60 days?

2. If the there is not a Peloton bike format that can be used, then can I still ride the peloton on rest days, or even lower body days, or will that be too much on my body?

3. If not Peloton on rest days, than can we still do something active not as intense. For example yoga, walking, or a slow jog chasing kids on bikes?

Thanks for your help. 🙂

Hi,
1. You can take some of the other plans intended for Treadmill and put a bike spin on it. Get creative.
2. We don’t want you to do too much cardio. Try and stick to the plan as written.
3. Go for a walk, chase some kids lol. Walk the dog.
All are ok 🙂

[Maureen]

If you are having a hard time holding weights….start with a broomstick overhead. Perfect that move this way. It’s a tough exercise.

[Maureen]

Jeseika wrote:

Hi, noticed that in Meal Plan 3, Meal 1, Meal 2 and Meal 5 all have fruits. When I looked at the exchange for fruit, I noticed that you’re only to have 1 or 2 fruits/day.

Should I worry about that? Or, should I sub the amount of carbs in one serving of fruit for a starchy carb? For example:

Meal 2: Sub 2 flavored rice cakes for 3/4 blue berries..

I would try and follow those guidelines of max 2 /day but hey….we aren’t aiming for this to be super rigid. If you have 3 that’s not going to be a BAD thing.

[Maureen]

ssemmelroch wrote:

I also have a question. If there ae only 3-4 meal options that I like can I eat the same ones throughout the day, or do I have to 1 of the two options for each meal?

No you do not have to do that.YOu can eat whatever combo you want except for the post workout.

[Maureen]

Suzi Spinks wrote:

So, I have a question too! Do you have to eat from each “Meal” section? For Example can you Eat Meal 1 opt1; then For Meal 2 eat option 2 from Meal 1? Does that make sense? I thought from the totals and breakdown shown per meal they should be pretty equal macros per meal. Other than watching when you have fruit and the post workout shake.

I am just trying to exactly as it is written, but as you mentioned it aLOT of yogurt!

No, You can basically eat a couple of the meals if you really liked some over others and didn’t want to do exchanges.

[Maureen]

mackimberly007 wrote:

Any tips on combatting the feelings of starvation? At first I thought it was way too much food but when I began, the portions are a lot smaller than I’m used to consuming. I believe I have a pretty high metabolism and I’m also use to working out. I don’t think 1500 calories is enough for me. Should I give it a few days so my body can adjust to smaller portions or just suck it up and continue to jug some water? I plan to move my meal two with yogurt as my last meal of the day to see if that helps. Thanks for your feedback.

Kim

Hi there,
If you know that you were taking in more calories than what’s listed and you can see that the meal plan up seems to be closer to what you were eating before the challenge, then move up.

[Maureen]

Mel wrote:

I’m just wondering if I’m not able to get my meal 4 in before my workout should I just combine my post work out meal and meal 4 or should I have my post workout one And then wait a little bit before eating meal 4. If I wait Ans hour after post workout one I’ll be eating meal 4 at around 8pm

I don’t frown upon eating after a certain time. If I have a meal left…I will eat it. Do what feels good to you.

[Maureen]

Heidi Cohen wrote:

I see dill pickles on the Phase 1 grocery list but not in the meal plans or exchange list. Would love to switch out tomato for pickles for meal plan 2 meal 3. What would be the exchange quantity for pickles?

Maybe a couple….It’s not going to impact the macros dramatically

[Maureen]

Stacey Nelson wrote:

Is spray butter allowed?

I would caution you to stay away from it. Do some research x number of sprays is actually a ton of calories…..very deceiving.

[Maureen]

Stacey Nelson wrote:

What brand of tortilla is recommended?

Hi in the recipe it mentions (i.e. La Tortilla Factory)

[Maureen]

Jennifer Carlisle wrote:

Thanks so much! 😉 loving the options list and all the support you are providing.

Thank you!!

[Maureen]

Rebecca Bargeloh wrote:

Good Morning

Just to clarify, we keep the macros the same every day, regardless of whether it’s a workout day or rest day correct ?

Thank you !

Yes, You can just have the protein shake whenever!

[Maureen]

Rebecca Morkert wrote:

The turkey bacon sandwich seems to only add up to 19g protein. The calorie count is close but if you add in more protein the calories for that meal will be over 400. Any suggestions on that?

Hi there,
Not all meals will be exact. That is the exchange Nicole has laid out for 1 LP. I wouldn’t worry too much about it.

[Maureen]

Rebecca Morkert wrote:

The turkey bacon sandwich seems to only add up to 19g protein. The calorie count is close but if you add in more protein the calories for that meal will be over 400. Any suggestions on that?

Hi there,
Not all meals will be exact. That is the exchange Nicole has laid out for 1 LP. I wouldn’t worry too much about it.

[Maureen]

lindsay.chvilicek wrote:

Are True lemon/lime packets okay to add to water for flavor?

Thank you.

If they are calorie free then I am ok with that.

[Maureen]

Kaitlyn wrote:

Hello,

I was fairly confident that I should be following meal plan 2. I am just over 5’6” and 144lbs. After day 1 yesterday however, I was STARVING. I went to bed hungry and kept waking up hungry. I still feel hungry after eating this morning. I also had about 3.5-4 litres of water yesterday. Do I need time to adjust or should I bump up to Meal Plan 3?
I’m worried about trying to gain muscle on only 1732 calories. That’s closer to wear I am when trying to run a deficit for weight loss.

Thanks!

If you know where you were with calories and it’s lower then I would recommend upping to the next meal plan.

[Maureen]

Hey Ladies,
Thank you for your patience. Here is the total for that meal:
31.9g carb
30.8 g pro
10.4 g fat
Chobani plain nonfat yogurt

HOpe those details help.

[Maureen]

Mom2fitfor4 wrote:

Is red lentil pasta ok for a starchy carb? I see chick pea pasta but not the lentil……

We haven’t included it on the list. If you can make the macros work for it, go for it. If you aren’t skilled with macros, I would stick to the exchanges that are provided. Thanks!

[Maureen]

Rockyg65 wrote:

Home body weight workout
Modifications for individuals with physical impediments?
Any suggestions will help
Looks like my exercise will take me about 3 hours.I’m doing mobility first with foam roller the struggle it’s real so hard to go down & try to kneel into the yoga Matt .

#nicolewilkinschallenge
#nw60daychallenge

Hi there,
Can you be more specific as to what things you need help modifying? Thanks.

[Author]

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