Maureen
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Looking ahead and getting my Macros set up in my tracker, there is a typo in Women’s Meal Plan 2, Phase 2.
It lists DAILY fat at 11g, but 18g fat per meal for all but post-workout.
Safe to assume daily fat should be 72g for this plan?
Yes that looks to be correct. I just emailed in order to have that fixed. Thank you.
I was confused by that as well.
Let me check this out for you. Hang tight.
Today was my first day back in the gym after a knee injury and two surgeries. I am still somewhat restricted on cardio. I can do low-moderate steady state cardio. I am 5’6″ tall. Should I keep the same macro allocations with a lower caloric intake or possibly follow the meal plan for under 5’4″?
Hi there,
I hope your recovery goes well. I wouldn’t adjust your meals. Just leave them the same, it’s not accurate to know exactly how many calories you may or may not be burning. Hope that helps.Did I understand the Q&A correct. If we choose we can eat the same meal, say meal 3, for all five meals except if it’s a post workout meal it must be meal 5.
I wanted to have more options in variations of the meal configurations.
Thanks
Kim
You can mix and match the meals and use exchanges as you see fit :). The post workout meal is the only one to have post strength training. Good luck
Hi there,
Asking for my hubby. For men meal plan 1, meal 2, in phase 1, it states 2F as exchange. I think it should only be 1 F? As 2F would easily bring total fats for the meal closer to 32g of fat vs. the required 15g fat per meal.Thanks!
PerryHi there, The exchange in the fat for PB or example would be for 16g serving…which is closer to 8g of fat. So 2 fat exchanges would be around 16g of fat. Each serving on the fat exchange is close to 10g of fat. Does that make sense. Take a look at the exchange list and the details on top as well as the serving amounts below. Hope that helps.
If I want to sub 3/4 SC, what exactly does that mean? Am I clear that it means 3/4 portion on anything on the SC sub list?
Yes, if it said 1 SC then you would eat exactly the amount on the exchange list for SC. If it says 1/2 SC then half of whatever serving on the exchange list. You got it!
12oz of yogurt just seems to be a lot but I guess I will trust the process
You can always pick 2 LP sources and split each in half for 1 LP exchange. That’s what I do. I can’t eat that much yogurt in one sitting.
Thank you.. ♥️👍🏼
Welcome!!
okay thank you!
Youre welcome! good luck 🙂
My question is, for our meal #1, is there a protein shake it smoothie ? Can we use meal #5 the post workout meal twice? I don’t like to eat first thing in the morning i instead drink a shake. Thank you.
Robin S.Hi there you can make a shake with the exchanges that are provided. I am sure there’s a LP/SC/F in that meal, look on the list and put something together. Your post workout shake does not contain a fat so that wont fit the parameters for the first meal. Take a look at the exchange list…there are a ton of options.
Ah, that makes sense. So, really it’s only the first interval that is truly 35 seconds of work. Thanks!
I set both of them for 35. Because I am slow and i need that extra transition time lol. I’m not sure about your timer but with mine there is a Work and rest. I set both for 35 seconds. (I am not resting but that’s just what it’s called)
If I do cardio in the morning, how soon after can I lift? Would like to get both done sometime in the a.m.
Whatever works for your schedule. You can do one then the other. Nicole would always recommend lifting prior to cardio or splitting them up. Either way you need to construct the schedule that works for you.
Agreed that is what I already knew. Please mention how long I should be 179-190 bpm cardio in the 30 min. Of course I will try for all 30 min but not realistic to keep up that high. I can keep it at 149-150 bpm for 30 min.
HIIT cardio is structured to be in that high range 170-190 (depending on your fitness level could be lower) on the “high” points…and then it usually sends to back down to recover for a minute or 2 depending on your program you are following. So if you think of HIIT as being either a 1:1 or 1:2 ratio Hard:recovery you can see that you shouldn’t be at that 190 for the entire time. If you need more time to recover where you can catch your breath and you seen your heart rate or feel like you can talk again, then you can bring that intensity back up.
It’s a tough answer because we are all at different levels. Just know there will be a hard and an easier part in HIIT cardio. Where that is depends on your fitness level. Some people may not be able to do the workouts as prescribed if they aren’t there yet. Hope that helps.Hi,
This is my first challenge, not all that computer literate, ugh…..where do I find the cardio HIIT Cardio videos for each training, i I’m having a hard time finding them.
Hi there,
There aren’t HIIT cardio videos just the layout of the cardio examples in the cardio section of the PDF.So for the HIIT training, we just have to figure something out on our own? Is there any defined workouts available from you guys?
If you look in the cardio section of the pdf you will see some 30 min cardio examples for you.
Are there videos for the cardio exercises? I tried finding them before asking and reading the conteny/watching the available videos but cannot find any. Just curious, thank you!!
There aren’t videos for cardio.
If using liquid egg whites, is it 1 cup cooked, or, 1 cup raw?
Yes measure it raw.
Cream of wheat is not in the food exchange list, is it a good substitute for Cream of rice?
Next to cream of rice in the meal plan you will see a SC. that stands for starchy carb. You can then look on the exchange list and pick something more suitable for you.
What size slice of bacon should we use (thick, thin?), or is there a specific weight we can aim for?
Just a regular cut…on the thinner side.
Hello!
I just recently found out that I am pregnant. I talked to my doctor and because I am normally active and fit, I should try to maintain the same lifestyle as best as I can. He recommended I eat an extra 100 calories a day then I am now and to listen to my body while working out. I did this challenge so that I don’t fall victim to the eating for 2 mentality, and so that I can maintain a healthy diet for myself and the baby. Is there any other advice or tips for tweaking the challenge for someone in my position? Thank you for any help!! I love doing these challenges and look forward to taking bump pictures without being self conscious!I would follow everything your Doc tells you. Keep exercising but follow the guidelines of your doc. Good luck!
post workout.. i’m on meal plan one and there is no measurement for unsweetened almond milk for post workout.. ?
Just enough to use it for mixing. It’s not going to impact your macros all that much. Unsweetened almond milk
Is Deli Meat allowed? Oven Roasted deli turkey
I don’t see it on the Lean Protein listThanks !!
WE don’t have It on the list. I would recommend some better sources of Lean protein.
Sure. Greek yogurt, cottage cheese, and cream cheese. Thank you! Really appreciate all the help and work y’all do!
I would do a LP for the first two. The cream cheese I would look at the fat in it and go with that. choose another fat if you don’t want that. Thank you! Nicole works super hard on the challenges 🙂
Question for those who take a dextrose supplement right after working out- would that replace the fruit post workout? I say yes, but wondering others thoughts.
I would say yes….make sure the carbs line up with what your plan calls for.
It says that the wrap has 1 LP but 1 slice of bacon, 1 egg white and 1 whole egg don’t equal that according to the exchange list. Wouldn’t it be something like 2 slices of bacon, 2 egg whites and 1 whole egg?
I think I know what you are asking…..If you are going to eat the wrap just have the 1 serving of it…If you want to make an exchange. Use all 3 of those parameters in order to exchange. It’s an entire recipe so I would do either all of it or none of it.