Maureen
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Hello. As we are near the end of week 4, I am struggling with seeing results. I have been 99% with both the workouts and nutrition (missed one workout during week 1) and have only lost 1 pound. I realize the scale isn’t everything but I don’t seem to be losing inches either. Is there anything else I should be doing? As we approach nearly 3 months of lockdown in London, I am happy to say I haven’t gained any weight (like many people have) but I was hoping to lose during this challenge. Thank you. 🙂
I would just keep having the consistency. 1 pound is one pound less. Just keep working on the program. What you will learn is what happens to your body at these exact calories and it gives you a good idea of whether maybe in the future they should be higher or lower in order to get the desired result. You are learning so much about YOUR body and what it takes. Don’t miss a thing!
I’m 43 and on the shred. Did the 60nday challenge also. I’m seeing change slowly but the weight seems to be settling on my hips and I’m struggling with both how my clothes fit there and how to get rid of it. Is this hormones? Is it just the way my body is letting go of fat and that’s last to go? Or am I not in the right eating in the right calories? Any advise is appreciated
It’s probably genetics and where you tend to carry most of your weight. If it’s an area that has “always been problematic” then it will be the most stubborn to lose. hang in there keep working hard. Your body sometimes wants to take it’s time in shuffling things around. You will get there. 🙂
I live in a small town and am unable to find anything close to pumpkin purée, other than baby food 😂.
Plus I am not a pumpkin fan AT ALL!
Is there a substitute I can use for the Brownies??*Could not find an answer in any previous forum questions. 😕
Hey there…I’m not sure. Maybe apple sauce but that would change the recipe all together. I would google maybe some alternatives to that but you have to make sure that the macro breakdown of what you are adding is equivalent to what you are taking out. it’s tough because it’s a recipe. Sorry I couldn’t help more.
Hi, this is labelled differently in Phase two starting on Thursday’s workout. I’m confused what this is? Is it just the typical 45 minutes of interval cardio or some specific intervals you do for 45 minutes?
If you look in the plan there are 45 min interval workouts that Nicole has provided for you. Good luck 🙂
I have also enjoyed this challenge very much. Should we do a reverse diet? Like go back to phase 2 and then phase 1? I don’t want to lose a lot of my progress between challenges.
I might back out of it the same way you went into it. That way you ease your way back. Hope that helps.
Hi. My job includes leading others in exercise. Pilate 2 times a week and FB live (during covid) 2-3 times a week. How should I fit this into the program? Or should it just be extra? I get the weight portion of the workouts without a problem. Somedays squeezing in an extra 45 min for HIIT is pushing it. Also, energy wanes. Help?
Hi there,
Do you feel like any of the above could count as your cardio? Or substitute something in the plan. YOu are definitely having more output than the average person. If your heart is elevated to the appropriate level, then I would look to have it count for something.Recipe recreation–
*Replaced 1 can black beans with 1 can white kidney beans (cannellini)
*Replaced 100g pumpkin with 100g unsweetened applesauce
*Omitted unsweetened cocoa
*Replaced chocolate chips with caramel chips (could also use white or PB)– I like to melt all of these together and just stir into batterI like both variations, but created this one since I was out of cocoa! I also personally enjoy the flavor best after it has chilled in the fridge overnight. ENJOY!
Yum! Thanks Sarah!
Hi there,
Over the last three days, my knees have become very sore when I bend them esp. doing squats. Can you recommend any supplements that would help?Glucosamine can help, also try Tumeric in supplement form. That can help with inflammation. As always, I would check with your doctor to make sure it’s ok to take.
This program is amazing in how it has so many different programs depending on height/weight. Should any adjustments be made for those over 50? I made better gains in my 20-40’s and hear a lot about age. I see amazing examples of women in their 50’s. Wondering if it’s just hype about adrenals, age, menopause?
I think it’s super specific to every woman. I wouldn’t make any adjustments. Just see how you do. You can learn alot 🙂
Hi, if I want to continue losing a little more post-challenge, would I stick with phase 3 of my meal plan until then as long as its still working? (I am on plan 1.) Or any other advice is appreciated! Thank you.
Sure that’s a possibility. You don’t want to stay in a deficit too long but this is a short challenge so you will be fine.
No difference in clothes or inches – I do feel stronger and feel good. I find it interesting that the best results I had in a 30 day span was on the highest of calories. Since we are going to decreasing calories through the Summer Shred I was a little concerned.
Your body was well fed in that first phase then. 🙂 If you felt stronger and good that’s awesome! Don’t be concerned just ride it out and see what happens my friend.
Hi Mo,
No particular meal, just a lean protein exchange. For example, Meal 2…If I exchange the protein powder (1/2 LP) for greek yogurt so I now have 12oz greek yogurt I will be adding 6-8 carbs. If I do this it will change my macro ratio and also add calories. This would affect any LP foods with 0 carbs like meats, protein powder, fish, egg whites, etc where I exchange it for greek yogurt. Thank you.Ok. I would just use the exchange. NIcole is aware that it might bump some numbers up but I am sure she doesn’t believe it will make or break it. Let me know if you need anything else.
Hi there, when needing to replace the (D) in any meal such as this one, the substitutions are still all dairy. What alternatives do you recommend? Thanks in advance.
I would grab something from the fat and use My fitness pal to make sure the numbers come out ok with the macro totals.
It has 1/2 fr but then it show 200g of raspberries. Is it supposed to be 1/2 FR or 200g raspberries?
I would go with the 1/2 fruit and decrease it to 100g. Because you have another 1/2 there as well. and the total should be close to 40 carbs
Good afternoon,
I had a question regarding my stats. I have a metric analysis scale, but questioning it’s accuracy. I attempted to stay off through this whole challenge but didn’t quite make it. 😝 Hoping y’all can help clarify.
5/18/20 vs 6/1/20
Weight 166.4 – 162.2
BMI 30.6 – 29.9
Body Fat% 37.3 – 24.5
Other Fat/Muscle stats have all shown major change as well (in a good direction)Granted I went from a pretty sedentary lifestyle to almost full compliance with Nicole’s challenge, but I had learned 1-2 lbs/week and 1-3% body fat/month. I took the measurements for 3 days to see if it was a fluke.
Is this even possible???HI there,
First off, congrats on the changes you have made, I am sure they extend well beyond the scientific measures. Great job!
If that is saying you lost 13% bodyfat in 2 weeks, that’s probably super inaccurate. Never say never but that has never been an achievable rate in my experience. That’s probably one of the hardest measurements to move.Hi, Not sure if this question asked previously if so, I couldn’t find it- I’m having trouble finding coconut flour can I replace it with garbanzo bean flour?
I’m not sure considering its a recipe. I looked and the macros are close but not exact.
I can’t find Ezekiel english muffin. What can i eat instead. Thanks
You can eat something off of the starchy carb list :). Make sure you look at the designator next to the food. It will tell you how many and of what category you can choose an exchange from.
Also, Phase 2, meal 3, option 1 – shows 1 1/2 FP, but lists 4 oz. lean ground turkey – should it be 6 oz. turkey, or only 1 FP?
Hi there, WHich meal plan are you following? thanks.
Hello,
I prefer to eat greek yogurt for my lean protein, but I am concerned about the amount of carbs in the yogurt versus meat which has 0 carbs. Please advise. Thank you so much.If you want to make that exchange, make that exchange. Is there a particular meal you are referring to?
Mp2
The meal with the brownie says
1.5 sc
One fat
2 lpSeems like a lot to me
I sometimes take the abbreviations and use it and this would be equivalent to 60 grams of oats 16g of fat and like 2 scoops of protein
I need some clarification
Thx
Hi there,
it should be 1/2 LP for the brownie recipeHi there, I posted last week about my macros not adding up with myfitnesspal and what nicole has written for phase 1 plan 2. I think I was over in carbs by 100+ calories. I asked if I should continue to follow what is written in the plan or alter the plan totals to make them equal to myfitnesspal. My next question is along the same lines. I have included a screen shot of everything that I ate today in myfitnesspal as you can see I’m short 13 g. fat and short 74 carbs. Should I eat more carbs and fat to make the macros fit with the plan nicole has laid out? But then I’m not eating what is on the plan. I am sorry to ask but I see people posting that they are losing 6+ pounds and I’m down 1 going into the 3rd week of the challenge. I want to make sure that I’m doing everything right.
Hi there, The one thing I see in the logging is the Plan “mini” bagel. Maybe that is keeping your carbs low. Take a look at that.
Macros are suppose to be zero fat but example suppose to have 3 rice cakes
…. which is 3 grams of fat????It’s ok. As long as the macros hit give or take 5g up or down in the totals, it’s all good.
I have been adding Jalapenos to my ground turkey even though they arent on the sub list was just going by pepper measurements but then thought maybe I should ask if they are ok to sub in before I keep doing it lol
I don’t see a problem with it. Just log it in MFP just to be sure you stay within your macros.
I’m very simple I like my chicken. So for foods that are Fatty proteins can I replace them with Lean proteins instead?
You can but you will have to add some fat in there as well. If you want to do those calculations you can, but if you don’t feel confident in doing that then I would just follow the exchanges how they are laid out.
