Maureen
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Is the spinach measured cooked or uncooked?
If you look above the vegetable exchange part it says measure all cooked EXCEPT lettuce.
Hi, I’m not sure if I doing this right lol, please excuse my questions I do not cook, oh boy !!
Meal 1 plan 1 ( that’s all I made so far)
I made it for 3 days , I measured out the sweet potatoes and spinach, but not sure how to divide the eggs up into 3 portions . Do I measure it grams , oz I made 6 egg yolks and 9 egg whites
Again I apologize I’m coking challenged !!!
Help 🤪I would just weigh the whole mixture and then divide by however many servings you have there and then dish out to split it up. In the future….I would cook the eggs separate for each one of those meals you make…if you are cooking those in advance or hardboil them. That would make it even easier to dish out.
Hi i use Myfitnesspal to track my food, in the meal plan- for lean protein, we are supposed to eat 4oz.. and in the app the protein for 4oz of Chicken breast is about 35 grams. Do we need to reduce the portion to get 20grams of protein for each meal? It’s confusing for me because i dont want to go over my protein intake which will also go above my calories. do i just follow the amount stated in the meal plan or follow the app? FYI also, i only use the verified one from the app. Can anyone here clarify this?
Thank you so much!Use the exchange list and you will be consistent. The measurements aren’t exact but if you just use the exchange list to make your meals you will be just fine.
Hello. Regarding Fruit measurements, are the grams the same if fresh or frozen fruit is used?
Fresh or frozen…the ice is not a huge deal. Do what’s easiest for you.
Hi, just checking on the amount of tuna for meal plan 2 meal 2. It says 1.5 cans. However, the men’s meal plan has more protein per meal but that particular meal says 1.5 cans as well. Don’t get me wrong, I’ll happily eat 1.5 but don’t want to be eating too much. 😉
The exchange is for 1 1/2 lean protein so you should be good 🙂
Wait, now I’m scared because the recipe says makes 6 servings, but you said 8 servings. I really hope its 6 lol
my bad…didn’t have my glasses on apparently lol
Hi, I see a different exercises on the ebook compared to the demos, which one should I follow? The ebook set up or the demo set up?
Thanks in advanceHI there,
Could you tell me which day you are referring to?
Thanks.Good morning, I am just reading over all the material and excited to get going. I have done Nicole’s challenges for the past couple years. I have however not been able to do a lower body workout since March this year. My right flexor is in constant pain and it shoots down my leg and through my gluts and when I do attempt to do something I pay for days afterward. I am going to the doctor finally tomorrow however so hopefully I can get some answers. Also another draw back is of course the cardio piece, ugh. Do you have any ideas of what I could do cardio wise that has very little lower body use. I know I am grasping here but I HAVE GOT TO DO SOMETHING. Also due to the fact that I will be limited on large lower body muscles and cardio, should I change up my meal plan at all? Thanks
I would first ask your doc what you can do……If you have a gym to go to, some of them have an arm bike or even a rower perhaps.
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.
