Maureen
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Hello, another question around the cinnamon roll protein waffle, meal one option one. Meal plan number three.
The option is for one serving of the cinnamon roll waffle, three eggs, two yolks at 125 g of strawberry. It sounds like a large amount of food to eat. Just confirming I’m making one serving of the cinnamon protein waffle and then also eating three egg whites, two yolks and the strawberries with it. I didn’t know if the three egg whites and two yolks go into the cinnamon roll protein waffle also
Thank youYes, that sounds right. I would scramble those additional eggs and eat the fruit on it’s own as well.
Hey Maureen! That same recipe, what is the “LP” ? Salmon is under FP?
The LP FP and F and SC etc don’t necessarily pertain to certain foods in the recipe it’s more like when you look at the entire macros for it, those are the exchanges she thought were most appropriate. Unlike a simple meal. Each exchange designates a specific food
Hi! Just got done with day one’s workout. Humbling to say the least! So my question is —I am coming off of a broken rib injury. They take forever to heal because we use the muscles around them so much. I don’t want to hinder the healing process and re injure it. The floor weight/ab combos are really painful on that side. For today I just stood back up and used my trx bands. But what should be doing instead?
If you felt good with the TRX go for it!!!
HELLO MY QUESTION IS WHAT IS THIS PHASE 1 AND PHASE 2 WHAT IS THE DIFFERENCE? AND WHEN IS THAT YOU DO EACH?
Phase 1 is weeks 1-3 phase 2 is 4-6. Make sure you read the entire ebook. There is so much good info there.
Question – I am just under 5’4 and holding about 158. Which meal plan do I use? Do I understand that it’s 5 meals per day?
Go by your height if both your height and weight don’t fall in the same category.
I am following meal 3 plan. Wondering if it is ok to rotate in a vegan meal here and there? The macros and calories are the same…so I am guessing this is ok but just wanted to verify. Thank you so much!
Yes you can!!!
Hello, would you please confirm the yogurt serving size? 12 ozs of yorgur for one serving, seems like a lot.thank you
Is this just in the exchange list or are you referring to a recipe?
Hola!
Maybe I am overthinking this but… let’s say for Meal Plan – Phase I Weeks 1-3:
For Meal 3 – Why does Option 2 have more food in it, or am I missing something?
Also, why and what kind of butter, I only eat “I can’t believe it’s butter.” Just wondering…would you happen to have the caloric value for each food item? I can look them up, but just wondering if you had it, I could save a lot of time. 🙂
Some of the foods might not be as caloric impactful so you can eat more in that particular meal. But they all are very close to the target macros for your meal plan.
Just regular butter or a grass fed butter is always good as well. That caloric value for each item is not in the challenge. They are just in the major macro categories that they fit the best. Nicole already did the work for you, just use the exchange list if you don’t want to eat whats there. You don’t have to calculate anything.Can I use protein shake or smoothie as a meal replacement?
Does Nicole, have any good protein shake or smoothie recipes?You can by using the exchanges for different meal plans. She has a recipe book you can purchase Doesn’t look like she has specific smoothie recipes in this challenge.
What I’m saying is if I don’t want to follow along with the video and NIcole and I just want to click on the work out exercises above to see what they are, its not allowing me to do that like we used to be able to and should still be able to. How do I get those videos to work? I’ve tried it on both my phones and my computer with no luck.
Yes, I understand what you are saying. The format is different. There aren’t direct links to see the exercises. There are timestamps within the workout if you want to just skip right to that part in the video to see. In the vimeo video on the bottom there are 3 lines (4th one in next to the gear icon). If you click that it will give you a list of all of the exercises and you can click and skip right to that part to see.
Hello, I believe the cinnamon roll protein waffle recipe is one serving, not two.
I just heard from Nicole. She confirmed with MFP that it’s 2 servings.
I feel appreciation for this challenge already. I’ve done the first two follow along workouts and they were both amazing. I love working out with Nicole guiding me the entire 45 minutes. 🙂 It’s definitely an added perk that feels extremely supportive.
I love the smoked salmon and avocado toast recipe! I’ve eaten it twice now and imagine having it as my weekend lunch meal throughout the challenge.
Thank you for all of your creativity and the efforts that went in to creating this entire masterpiece!That’s awesome to hear! We all love how much you are enjoying everything. Great job!!
I just don’t like protein powder but I would love to try some of the recipes with it in there. Any recommendations for a substitute? Thank you.
I’m not sure how to sub that. MOst whey protein is solid protein not much carbs. Anything else that would be in that same category would most likely add more carbs and then you would have to adjust the entire recipe.
This might be a silly question,but what is the easiest way to prepare these? I typically make m-f meals on Sunday. Can I do this with the oats and protein powder?
Thank you in advance!If it’s oats just mixed with protein, I wouldn’t make that in advance. I would just make it on the spot. Oats in the microwave 1:30 and then pull it out and mix in the protein powder. Its not a huge time suck.
Women Meal Plan 2
Phase 1Under Meal 2 Would like to exchange the avocado toast but keep the smoked salmon. Any suggests
I would have to dissect the recipe to figure out how to adjust. I can’t really suggest how to adjust because it’s a recipe.
I’m trying to click on the workout videos and it’s not working? I may be doing it wrong…
The play button for the follow along is at the bottom right. This challenge has time stamps along each workout so you can search each exercise if you choose not to follow along. Does that make sense?
Is anyone having problems clicking on the workout exercise to see what they are and nothing happens, yet I can click on the workout video and follow along with Nicole just fine. Not sure why that is or how to fix it. Ideas?
The format is different. The follow along video has time stamps identifying different exercises of each workout.
So you can see how she does them in the follow along workout.I’ve had my blood work done 3x this year because it’s been wonky. I just got results back from my last labs and it’s all good, except my creatinine is still a bit high. My doctor wants me to eat less protein, no more than 100 grams/day. With these past 3 challenges I’ve been eating about 140 grams/day for the last 6 months. Should I adjust other macros if I decrease my protein? Should I also adjust workouts?
Also, I follow the plan to a T, but don’t feel like I’m “shredding” like I should. I can see a visible difference in my arms and shoulders, but legs still feel “fluffy”. I definitely still have belly fat hanging on for dear life! I do feel stronger. What can I do to lean out more?
Number 1 I would follow your doctor’s advice. I would ask some more questions as to why this is happening. I would ask your doctor if you need to make adjustments to any other of the macros but if they are just concerned about the protein, I would leave the rest the same. I would also tell your doc your amount of activity and if any of that plays a roll in the numbers you have. I do agree with the reply above. Dig deeper for a cause so you can get to the bottom of it.
Will there be a recording of the last VIP call that was on Sunday, June 30th? I don’t see the link to the recording yet? Thanks!
Yes. She just did it today. I’m sure it will come in the next day or so.
When this challenge is complete, what would be a good place to keep our macros at to maintain what we have achieved. Will still be doing workouts but may change up the ones from the challenge some.
If you are at a good point then you can slowly add a serving of carbs or fat and just see how you feel, how your body responds and go from there. It’s going to be different for everyone what their maintenance calories will be
I want to clarify Superset. I read and understand it in the ebook however today leg day there was several exercises listed I understand the first two exercises you do both without a break.
For example
Hip circle seated abductor
hip circle good morning
After doing those with no break do you move into sumo deadlift or do you do all three sets then move to tge sumo deadlift? Then do those three sets or go to leg press?Correct on the first part. It is a superset. You do one then the other and then REST. You then repeat those two again for the sets listed. When done with the super set you move to sumo deadlift. You rest 90 seconds between sets. This one is performed on it’s own and so on. THe rest of the exercises are to be performed on their own. It will always specify, superset, triset etc. Hope that makes sense.
I haven’t been able to get my picture to load yesterday or today. Says file extension error. Any way around it or to email a photo? It not here is a link of a similar one but not exact that our gym has. http://www.lopezfitness.de/?product=z-barbel&lang=en
Inthink you might be ok with that bar. Unless the bar alone is super heavy
