[Maureen]

dilhawkins wrote:

On the pdf, at home workouts for Monday 2/4/6, there are preacher curls, but there are no preacher curls on the web version.

Which is the correct one?

If preacher curls are in the workout, what should we do instead if we don’t have a support to do them?

You can also the one of the at home workouts as well to work with the equipment you don’t have.

[Maureen]

Kaleigh wrote:

Hey,
I have a diagnosed rotator cuff and bicep tendon irritation. I can, and have been told by my doctor, to keep working out and moving it unless there is pain. when I push through too many push-ups or any kind of side plank my shoulder kills!
I carefully went through all the movements this week but ended up tensing and hurting my neck while trying not to put too much weight on the injured side.
Need some ideas for alternatives so that I can still build around this annoying injury.
I can do the inchworms but the pushups hurt, I can do some push-ups but need to be VERY careful and am definitely not getting to muscle failure and the plank rotations as they are are a no go.
Thank you!

You can just do the inchworms….but then instead of push ups after you do the inchworms you can do presses with DB’s or Bar or bands…Just mimic the motion.

[Maureen]

running.gal wrote:

For meal plan 2, can Grimms turkey pepperoni be used as a sub for the FP serving instead of ground turkey ?

Thanks ☺️

Hi there,
I’m not sure of the macros on that one. You can plug it into my fitness pal and see how you do with the macros for that meal.

[Maureen]

vals wrote:

Hey guys! For the pumpkin spice muffins the recipe calls for 12 servings, the first time I made I only got 6 , second Time got 9 poured less in each muffin cup. What am I doing wrong . Help kitchen challenged lol 😝

If you used all of the same ingredients…I am sure your pouring was a little off 🙂

[Maureen]

jamie.sawyer08 wrote:

When I make veggies or veggies, I usually cook with extra light olive oil or avocado oil. Should I be counting this as a fat? Should I not cook with it? Is there something else to use? Thank you.

Hi there, I would use pam spray….that might be good for this challenge.

[Maureen]

cajohn74 wrote:

Hi, Loved today’s 45-sec legs sets. I see it says to use weight that you could use for about 12-15 reps normally, which I did. In keeping to the count of “2-1-2-1” with each rep, I’m probably getting only about 8 reps before my alarm dings. Am I somehow going TOO slow? Or the more time under tension the better? Thank you.

You are probably ok…..The focus is the squeeze. Dial your mind into what you are doing and the muscle you are working 🙂

[Maureen]

sdm121977 wrote:

If I do weights in the morning and cardio in the afternoon, when is the best time for my post workout meal?

Post workout meal comes after strength.

[Maureen]

Shannon wrote:

Can you combine 2 meals into one. Not hungry till noon. Like to do IF

I dont see why not. The important thing is to hit the allotted number of macros at the end of the day.

[Maureen]

Christift wrote:

Can i eat any meal at anytime of the day or even the same meal twice or interchange them as I feel like (except meal 5 of course).?
Or do i need to pick between the 2 different suggestions for each meal?

All of the meals are about the same macros EXCEPT For post workout.

[Maureen]

Christift wrote:

On womens meal plan 3, do I really get to eat 4 muffins in one meal??? I just can’t believe how much food it seems like I should be eating and keep second guessing if I’m reading the plan right… not complaining that’s for sure. Love the food.. the more the better.

eat up!!!

[Maureen]

candacelbyrd7 wrote:

The quinoa salad recipe says it makes 6 servings and meal 3 says to eat 1.5 servings. How do you measure that? In cups so 1.5 cups? Sorry if it’s been answered already. Just didn’t have a lot of time to go through all the threads on forum atm. Thanks a ton😊

Candace

You can weigh it….and then divide by 6 and you would have the grams for one serving…and then you can measure out from there.

[Maureen]

Kristen Hassell wrote:

It’s been quite awhile since the programs have included a new Step-Mill cardio workout. Can we have a some new ones added please? Thanks!

Hi there,
If there aren’t any in the plan, then we won’t have any current ones. You can always use the “idea” of one of the HIIT plans and transfer it over to the stepmill. ie Increasing levels etc. Like RUN on the mill HIIT…you could use that same idea for the stepmill.

[Maureen]

kgallant4 wrote:

This is my first challenge ever. I’m not used to tracking Calories etc, however I do usually eat 5/6 times a day. I always ate when hungry but just what I wanted, nothing specific. I’m 5’3″ and 131 lbs. Im doing meal plan 1 and if I’m full after eating I’m usually hungry again within an hour. Should I add an extra meal to my day or move up to Meal plan #2? Also, if I’m still hungry and want to have a snack between meals, should I have more carbs, proteins, or fats?

It’s hard for me to answer your question. Without knowing what macros you were eating before I really can’t give you a good answer without knowing more info. I would go by your height for the meal plan. If you KNOW you were eating more than meal plan 1 then I would bump to meal plan 2. I wouldn’t just add in snacks because then you aren’t following the plan and you probably won’t be consistent with the macros etc and won’t have a good understanding of how much is good for you etc.

[Maureen]

HappyGirl wrote:

I’m struggling with meals. 90% vegetarian. I cannot do vegan plan as I do not eat any items from PROTEIN category. Still eat eggs and some dairy. As I will eat some fish occasionally and steak ( only) 3- 4 times a year. I eat mostly veggies, soups(home made)and LOVE LOVE fruit. I’m struggling with not being able to eat a huge bowl of salad – I use no dressing or JUST olive oil/lemon.
I always thought that salad can be eaten in unlimited quantity. Is this the case here ?
Salad consist of spring mix or arugula/spinach with tomatoes, cucumber, home made roasted peppers (no oil), beets and touch of feta or goat cheese just for flavor.
Also, are there no snacks in this program ?
Please advise
Thank you.

Hi there,
You can make whatever meals you want either by using your exchange list…or you can use the macros and create your own meals. We don’t use vegetables as “free” foods here. I would track since it seems like you won’t be using a ton of exchanges that we have.

[Maureen]

kgallant4 wrote:

I’m having the same problem. I am hungry almost an hour after each meal and I am a fitness instructor so very active throughout the day. I’m 5’3″ and 131 lbs.. going to switch to meal plan #2 on next prep day to see if this helps. You want to be in a surplus to build muscle. If you find yourself hungry between meals, it means your body needs more so have more! I’m trying to determine if it might be better to add an extra meal in as opposed to change my plan.

I will either bump up to an entire meal plan or stick where you are…..that way it’s easier to follow. Or else determining how much to add and why….it can create more work for yourself. Just my 2 cents.

[Maureen]

Vandal29 wrote:

I thought I heard in one of the videos Nicole talking about unsweetened almond milk for beverages but can’t remember which one. Can we use unsweetened vanilla almond milk (I thought she mentioned) too or just plain unsweetened almond milk? I apologize for the duplicate questions that was covered. Thank you.

I think that unsweetned vanilla is fine…the calories are usually 30 cals or so.

[Maureen]

courtney.jackson wrote:

I’m so sorry if this has been asked and answered, but I can’t find the response anywhere. I trust the way the meal plans laid out and am following as close possible, but I’d like to practice using a tracker for cals and macros.

I’m wondering what the goal daily cals and macros (ratios) are (specially for women’s meal plan 2). Any tips for using macros for accountability following the program would be much appreciated!

Thank you

The totals are on the second page of each meal plan. If you use the macros and make your own meals feel free to do so. If you just follow the exchanges you can do that too. Each meal is not exact to the per meal macros but pretty darn close so if you track don’t let that mess with your head…and MFP has entries in there that are NOT correct so don’t trust everything thats in there.

[Maureen]

hagertykristine wrote:

Or should the recipe call for 6oz vs 3oz of beef? Just looked at the nutrition facts, and two full servings of this would be way too much- sorry, my brain is struggling today because all it’s thinking about is eating 🤣

It looks like Nicole made it so you knew what one serving would be with everything.

[Maureen]

cajohn74 wrote:

Hi, I’m 5’3, 137, and currently following women’s plan 1. Based on what I know and different calculations seem to agree my maintenance calories are around 2000 for my activity level. Should I be in this much calories deficit? I keep seeing people on the Facebook group saying they are in a surplus and it’s way too much food, and I’m wondering if I should be going up a plan now because I am feeling quite hungry yesterday and today. Thanks for advice.

Hi there,
If you know how you have been eating for awhile (macros/calories) then maybe your needs will be different. If you aren’t really sure and haven’t been tracking, I would go by your height and follow that meal plan. Everyone is starting from different spots so I wouldn’t worry what others say in regards to that stuff. Some people are super dialed in and others are just beginning.

[Maureen]

chrissyew wrote:

I also eat Paleo for health reason, so i jus tjust the food exchange list to sub out things i can eat.

Perfect. 🙂

[Maureen]

charlanne.herold wrote:

Hello!
What changes (if any) should be made for breastfeeding mamas?
I just want to be sure my supply is not hurt.

Thank you!

Hi there,
I’m not sure about that one. Can you talk to your doc to know how much extra you might have to eat to accommodate the little one’s supply?

[Maureen]

michelle gomez wrote:

I noticed on wide grip pull down it only shows warm up sets. Can you tell me what are the working sets? Or are we suppose to do 15-20 reps all weeks.

Hi, Can you tell me where you see that, when I pull up the ebook I see 5 sets. Thanks!

[Maureen]

bananarammer83 wrote:

To piggy back off of this question how long should I wait to workout after eating? And is there a recommended time between meals? Thanks

45 min….I think it depends on each person and the meal you had.

[Maureen]

Becky Martin wrote:

Nicole, what are your thoughts on turkey lunch meat as a protein option? I know it is very processed but the next 2 weekends will be sitting on a softball field all day and not sure what to bring to eat. We will also be in a hotel room to boot over the weekends.

If that’s all you have available then go for it. At some stores you can find chicken pre made….whole foods or something.

[Maureen]

jlamothe0908 wrote:

Hi, I am wondering what Brand of Avocado Mayo you used in the meal plan/

Thanks,
Jo Ann

Kraft, primal kitchen and chosen foods…check them out.

[Author]

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