Maureen
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Hi Team,
I just want to bring to your attention that macros on page 82 must’ve accidentally been shifted around prior to print. It lists 1768 cal, 130g pro, 52g carb, 195g fat. I believe the correct macros are 195g pro, 135g carb, 52g fat based on meal totals on the right side of that page (and the overall calories). I wanted to share so that someone may be able to post a correction for anyone that likes to use macros in an app for the flexible dieters out there.
Thanks for bringing that to my attention. Could you email [email protected] and let them know which meal plan you are referring to so they can make that change? Thanks.
Hey everybody, I am using meal plan one and meal 4, option 1 has 4 ounces of top sirloin. Does anybody have a good way to cook top sirloin? I’m not a big red meat eater so I am not really good at cooking it. It usually comes out tough and then I don’t eat it. Thank you!
Grilling is always the best 🙂
Hello, I’m “almost” 5’4 and ~138 lbs. Found the SS challenge Plan 1 a bit low by phase 2 and 3. Is this current program one in which we are ideally starting at maintenance calories? If that’s the case, I feel like I fall more towards plan 2. I have been in deficit for some months prior to and of course during SS challenge. Or is the height a rather steadfast rule? Thank you.
The height would be the best rule to follow. Because each meal plan is within a range, I can’t say whether our not the starting macros will be your maintenance calories. If you don’t know your true maintenance then I would just follow the plan according to your height.
Awesome!Thanks, Maureen!
Good luck!
I would like some insight on this, I have difficulty eating the entire portion sizes, I get really FULL, and since I practice intermittent fasting, on days off I train first, then eat my first meal (post-workout meal) then try to eat every two hours to maintain my 8hour eating window. My first meal is around noon-2pm, though I am going to aim for noon during this challenge. Because of this, I find it uncomfortable to eat when I’m not hungry…
Hi there,
The plan we have doesn’t offer fasting guidelines, if you are skilled in doing the fasting practices then do the best you can with the meals. You may find as you get going you start to get hungrier than you think. Do the best you can.Hello everybody! I am looking to incorporate Creatine in my nutrition and training but I need help in what should I be looking for when choosing one. I’ve always been training pretty hard and lifting weights and I am trying to a achieve a more “bulky” look. I’ve only been taking BCAA and multivitamins so far and I am not sure how and when to start taking creatine as well. Should I only take it for the bulking phase and not the cutting phase ? Or is it ok to take it for both ?
Any help will be greatly appreciated. 🥰HI there,
I konw it’s not on Nicole’s recommended supplement list so there aren’t any guidelines for it. I would just stick to the supplements that she is recommending for this challenge.I’m starting out training with Nicole for the 1st time. I’m getting a game plan for the 1st week like many of us.
1. Is there a difference btw brown rice and white rice?
2. I don’t eat breakfast before I workout every day. I don’t know how to time my meals. M1 should be before a WO? and then would this be with the pre-workout supplement/drink?
3. Would the meal after the WO be M1, M2 or M5 based on the meal schedule? I’m confused on this one.
4. The post WO meal (M5) states to have an orange smoothie, I bought the chocolate. What is the exchange smoothie for this one? There isn’t one on the recipe list.Thanks for answering these. Tried to get them all out of my head at one time so I wasn’t hitting ya’ll with multiple post questions.
Hi there,
No difference with this challenge. Use the exchange list and you can have whatever starchy carb you would like. I would suggest eating half your breakfast before training if you are not used to eating before training. You can then have your post workout meal after strength training and shortly after, finish the other half of your first meal. THe meal after the workout is the post workout meal which is meal 5. When you strength train you have it post strength. You can make whatever shake you want for example you use the exchange list. For meal plan 2 for women it would be 1 1/2 fruit and 1 lean protein. Look on the exchange list and you can choose whatever you want.
I hope that answers everything.First time joining this challenge. I was suppose to get a print out of the # for the pre challenge photos but I didn’t get it. Can I just write it down on paper and use that?
You should have received the # and you write it down on a piece of paper and take your photos. 🙂
I think I already know the answer to this, but can we do extra cardio or should we stick to the 3 days a week HIT training for the first phase? I typically ride my Bowflex spin bike ( and choose a HIT ride) or attend a spin class at a nearby studio. Would it be bad if I did an extra day or 2 of spin during the first phase?
I would not do more cardio….as the phases progress, more cardio will be added on and the food will be less as well. So conserve as much as you can right now.
Morning Ladies, is it ok to do a 30 min spin class instead of a HITT cardio or would you prefer we stick exactly to the plan??
You can go for that. Remember, the high point of HIIT is usually pretty close to an “all out” effort. So work hard in that spin class 🙂
Hi
Gym workouts, Phase 1 Day 1
Med ball shoulder press link is stating have to be a member to see.Thank You
Hi there,
I just checked it and it seems to be working. email [email protected] if you find it still isn’t working for you. Thanks!Hi! Are there any guidelines as to how we should time our meals? Does it depend on how many hours we are awake? Should we eat Meal 1 very first thing after waking, and then shoot for something like every 3 hours thereafter? What about before we go to sleep—should we time our last meal close to bedtime or no? Also, any tips on eating Pre-workout would be appreciated! Thank you so much!
I would eat upon waking. Every 3-4 is usually good. I wouldn’t worry about the timing before bed. Pre workout meal could be 45 min before so it’s not going to make your stomach upset when you train.
Does it matter if we buy frozen fish vs. fresh?
Just thinking in advance if I see sales on items I’d rather buy in bulk/freeze. I know things are typically salted to freeze, but not sure its that particular?
I plan to freeze chicken etc as the cost of all the protein can surely add up 😂
You can buy your proteins however you would like 😛
Hi, what meal plan is best for me? My length match plan 2 and my weight plan 1. Wheight 145,5lbs and my lenght is 5,74. What do you think?
Cindy 🙂
Hi Cindy,
I would follow the one for your height. That would be a good place to start.This will be my first challenge! I’m currently 5’5″ (166 lbs.), just turned 55 and just hit menopause and have experienced a lot of weight gain. It’s so hard to get it off but I’m determined to beat it! What’s the best plan for me to follow? The over 150lb meal plan even though I’m shorter? Is either option 1 or option 2 better for fat loss (or hormone balancing)?
I would use the plan that follows your height. 🙂
Is there a recipe for the avocado mayo somewhere?
If you are going to use avocado mayo, then make sure you are going to use my fitness pal in order to keep track of those macros
Hi there,
I have been following the shred macros of 140-c,140-p and 40 fat since the challenge ended. I’m signed up and wondering what is better for me plan 2 or 3. I am 5’6″ 188lbs. I was thinking I should choose Meal Plan 2. Thoughts?If those were your ending macros from the shred..I would look for the meal plan that was close to what you did when you started the shred since they were both starting you out with a nice amount of food. If you got good results in the shred, sticking close to where you were should give you some good results again.
Yes, Allison is correct. Circle at bottom of page. Think fat & carbs are flip flopped.
hang tight I just emailed to inquire about this.
So looking through the meal plans I feel confident, but seeing the carb count I’m a little shocked. I don’t usually eat that many carbs. Is it essential to have that much or is it ok if I don’t reach that quantity?
The beginning part of the plan is a build so you will have a nice amount of food but both phases start to drop significantly in carbs…..I would eat up while you can. When doing a shred, you can expect to be hungry in the 2nd and 3rd phases.
I am 5″4 and weigh 216.8 lbs. non of the meal plans come close to my weight. Does that matter?
I would follow the plan according to your height. See how you do.
Didn’t see it in the plan, still curious to know if there is a time to have one or two alcoholic bevies, if so, what type and when in the plan could this be possible, if at all?
Thanks!
The plan would not include alcohol 🙁
Hi,
Ok, I’ve done the Challenges before but never entered. I kind of want to enter but I’m a private person. I DON’T want the world (my friends and work colleagues) or anyone who might google me to see my before picture. Yes, I’m working through my own stuff. I had thought about entering a photo without the head but that’s not allowed. Can I enter using an alias?
Thank youI would enter and then email [email protected] and let me know you would like to be anonymous…but what if you win!!!!?????
Hi,
Regarding the video on 8 ways to lose fat ASAP, If I want to do weight training workouts in the early morning what is your suggestion for breakfast time? Is it better to have my breakfast before doing weight training workouts or not? Can I make more muscles if i hadn’t eaten anything?
Thank you in advance.
I think some people can weight train fasted. I personally don’t feel like I have enough in me to push to my best. I would eat 45 min before….not a huge breakfast. If you aren’t a big eater before training but you want to see the difference either fasted or fed, just eat half of a meal and see how you do. 🙂
did we ever get clarification if the post shred email will go out on the 2nd or 3rd?
Hashtag comes out on the 2nd. Upload photos according to the calendar. 2nd 3rd 4th.
Do I continue with phase 3 meal plan until the next challenge? I was doing meal plan 1 since I was 5’2 140lbs but I feeling so tired all the time.
Hi there,
I think it might be a good idea to go to phase 2 and see what kind of progress you continue to get and see how you feel.
