Maureen
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hi nicole, this is tatyana. I have a couple questions. I am 5’8 135 pounds, should i stick with the 5’6+ 150 pound meal plan or is there something different for me? I would like to gain some lean muscle mass and gain weight. My second question is regarding dairy/cheese. I usually eat monchego goat cheese as a replacement in the dairy section, how many grams can i eat of this per day or per meal? Thank you
Hi there,
When in doubt go by your height to determine the meal plan for you. You can look up the macros for that and see where it might fit.I have plentiful amounts of winter squash right now. However, I see some fall under a carb and others as a vegetable. I am wondering where Acorn and Kobacha squash fall. Do they fall under the ‘yellow squash’ under vegetables? Or is there a threshold of carb amounts I can keep in mind to determine this? Thanks!
Hi there,
You can look up the amount of carbs for a serving of those and sub them in where you want.Hi, the recipe calls for whipped butter, is posible to use regular butter?
Thanks in advanceIm not sure. I would follow the recipe….so it turns out as Nicole planned it to.
Hi,
I’m vegan and so following the vegan option, the meatless meatballs, which form part of the menu plan for the vegans, contains egg, making it vegetarian, but not vegan. Do you have a substitute recipe for this to fit within the macros and the vegan option. Thank you, sorry to be a pain.
Looking into this…thanks for the heads up.
Do we eat 4 to 5 meals a day?
There are 5 meals listed…that’s the goal.
Chocolate chip cookie recipe calls for “2 packets” of stevia, but I have a large bag and am having trouble finding consistent info on Google. Anyone know? I don’t want to go out and buy packets when I already have plenty of stevia. TIA
P.S. “per serving” on the bag is listed as 1 tsp (0.5g)
Hi there, I’m not sure. You can look up the packets online and see how much is in each. Most likely it would be a same serving as the big bag. But I wouldn’t assume that.
How much does 1 serving amount to based on the scale measurements? I just don’t want to estimate wrong on how much I will eat for this meal? It reflects we should eat 1.5 servings. Just curious how much that amounts to. Thank you!
MelindaPut the entire salad together and then you can weigh the whole thing, divide by 8 because there are 8 servings there and then you can portion what you need for your meals.
This may be a stupid question, but if I do my cardio workout at 5:30 am, do I replace my meal 1 (breakfast) with my postworkout meal? In other words, do I skip meal one and have post workout meal inside. Hope that makes sense.
Also I don’t have nPower nutrition in yet, and I don’t think i can get down all of those hard boiled egg whites down. Any suggestions on an alternative protein powder for just a couple days until I get my isolate in? Thank you!!
Hi,
Take it one step at a time. I would eat 1/2 of meal 1 then do your workout and then you can have the post workout meal and a bit later finish up meal 1. If it’s seems like more than you have had before allow yourself time to get used to the increase in calories and frequency of meals.If your dietary restrictions don’t allow you to eat according to the plan, I would then Meet the protein goal and then fill in the carbs/fat in order to meet the overall calorie goal.
Today I hit the wall, no energy. I usually feel strong when I lift but it was the strangest feeling. I felt like my muscles were not fueled and had no power. I guess that is the result of lower carbs? I pushed through the workout and cardio but man it was slow, had to take lots of breaks in between. I guess you just have to push through? Is this a normal feeling? Will it be like this till the end of next week?
It’s probably a result of the diet/increased cardio etc. This is usually what it feels like when you are pushing like that….it’s not comfortable. Just do the best you can. This is where the “why” you are doing this is going to have to drive you. Make it a strong reason……so when it gets tough you want to keep pushing!! Let’s get it!
What is the goal regarding reps? Do as many reps as possible with minimal reps till reach the max of 100 or do in sets of 20 five times reaching max 100?
I would work that anyway you can……no matter how you break it up, the burn is going to be there 🙂
Go for quality reps for each one…..resist the urge to rush them. Good luck! LMK what you end up doing and how it goes!I have a generic question – if we have a meal plan from another Challenge that we feel like is easier to commit to after this challenge – does the meal plan matter as long as the calorie intake is similar? Or is there a difference in macros that would need adjusting also? Thanks!
I would probably return to the phase before and back yourself out slowly. If another challenge was a similar macro breakdown then go for it!!!
Hi there,
I am on Meal Plan 2 Phase 3. I am prepping for the week and wanted to get clarification. Meal 3 Option 2 says 1 LP but states 5 oz chicken. It’s supposed to be 4oz. right???HI there,
I would take it as…..if you eat the meal as is, eat 5oz. If you do an exchange, then just stick to what it says on the exchange list. Nothing will be exact but it will be pretty close.I am looking for some insight/opinions about how I am feeling. I have been 100% on with the meal plan and workouts. The last few days though I am feeling so tired and lethargic which is making me irritable and emotional :-(. I don’t know what it could be or why!? I have had no change in my life other than the changes along with the challenge. Idk if it is the calories or what I just don’t feel comfortable the way I get light headed often and such. Anyone have experience with this or with those you have trained before? Thank you!
HI there,
It’s likely due to working super hard and being in a caloric deficit. Sometimes irritability and hunger or just plain being tired. While in a deficit, your body isn’t able to recover as good because of the lack of calories. Hang in there. Do the best you can, drink plenty of water. It’s tough….but you are tougher 🙂Thought I saw posts
earlier but do not see it now. Trying to get clarification on phase 3 day 1.
Do we do all 5 sets of each exercise and then move on or
1 set of all exercises 5 times ?I also would do 1 set of each exercise would be considered 1 round. Repeat for desired rounds which I think were 5.
Example
I can see how thats confusing. I would do 4 rounds of the tabata #1 and then move on to tabata #2 Continue like that until you finish.
Hi, I got confused with shrimp regarding how measure, my daughter ask me how I do and she pointed that when she cook them they shrink and is like a 1 ounce less
I try today just sear them and by surprise yes I lost 1oz, so shrimp is measure cooked?
Thanks in advance
I would do either. Just be consistent. If it was an ounce less when you cooked it…..next time add one more and see if that was the amount you needed and then you can go on a “count” instead of a weighing it.
If you just do it raw just do it that way and don’t worry about it.Thanks… I’m following meal plan 3… 5’7″ – 150+
I had bought the blackberries thinking they were on the fruit list but when I didn’t see them I just thought Id ask the question. I’m not one who is comfortable changing anything on these meals plans without knowing exactly what it is I can have and the measurement so I just ended up throwing the blackberries out.
Mastering this challenge means a lot to me so for now I just won’t have blackberries 🙂Nicole did mention if there was something we’d like to see on the food exchange lists that aren’t there to let her know and she’d be happy to add for future challenges so if you could pass that along, it would be greatly appreciated.
FYI it looks like 144g (1 cup) is 13.8g of carbs….just for reference.
It wouldn’t be a bad thing to do a couple of extra sets on the side that’s lagging on one exercise per workout in the area you need it. Give that a shot.
I had the same deal with the pulse squat/stiff legs. I had diff weight for each so just kept the plates I needed on the floor and put them back on and took them off.
sounds efficient 🙂
Quick question: I don’t see jicama on the exchange list. I’d like to make a slaw with it for chicken or fish. Can I eat it?
Hi there,
it looks like a 120g is 46 calories 11g carbs. If you wanted to use my fitness pal to try and work that in, that would be fine. I would just use the macros for the entire meal and figure out how you end up with that replacement.Is there a substitute for a preacher curl without a bench or chair? I’m in a semi truck so I’m trying to figure out an alternative for this one but I’m stumped.
do you have bands? You could wrap it around somthing and walk out so your arms are straight, now curl and your upper arm will be in a fixed position just like it would be in a preacher.
In meal plan 2 it has 1 scoop of NP whey protein and 1 banana. Do I mix the protein powder with unsweetened almond milk or water? I also want to know if I am suppose to use water with Meal plan 2, meal 1 and 2, option 1?
You can mix it with unsweetened almond milk. Are you referring to the greek yogurt meal that also has protein powder? You can mix the protein with greek yogurt and for the oatmeal one you can mix the protein In there as well. I hope I read your question correctly.
I’m on meal plan 1. I am finding most of the meals way over, for instance the chicken avocado rice and brussels. Also as a previous person stated my meal plan 1 option 1 is the exactly same as Meal plan 2 option 1. Also as someone previously stated Post workout Meal plan 1 and meal plan 2 are exactly the same. 1 scoop protein 1 banana. I’ve done these challenges before as well, and I’m okay will adjusting the food to meet the daily totals. But there are some major inconsistencies with this program.
There is a mistake, there should be 100g of Blueberries in Meal plan 2 instead of 50g. Thanks for the catch! We’ll make the change 🙂
