Maureen
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So, being a mom of 2 little ones…..sometimes it’s much easier to get my workout in early morning. By early, I mean around 4am (and work out for 2 hours). What suggestions do You have about nutrition for those days? I don’t necessarily want to cook my first meal that early and immediately workout but need something to help get me through. Should I drink my protein and eat apple during? I feel a little lost in this scenario.
I think the suggestion below is pretty good. Eat half of a meal and then have your shake and the rest of the meal a couple hours later.
On meal 5 for the post weight training protein shake…Do I use water or can I use an almond milk to mix with the protein powder? Thank you!
YOu can use unsweetened almond milk
Thank you, @naomi!
How much would be my macros for non-workout days? Are they the same?
I know the protein and fat usually are the same, but the carbs should be lower?
The meal spacing would be the same. the macros don’t change
I use Vital Proteins coconut collagen creamer in my coffee In the morning. It’s 70 calories per scoop. I am a 2 cup drinker so 140 extra calories in the morning. 80 calories from Fat. Should I attempt to break this habit starting tomorrow? The macros probably don’t line up with the SS program. Or I could do just egg whites, to reduce calories and fat with my breakfast. Recommendations?
If you are super skilled with the macros log it and see where you need to trim from another meal. But if you want it to be easy, ditch it 🙂
Hello all! There are times I just don’t have the time to eat a meal or I want something quick but filling. My go to is peanut-butter chocolate builder bars? Can I do that as a meal sub? I’ve attached the macros
Hi there,
I wouldn’t recommend bars…I would try and choose an easier meal you can have quickly or modify and sub one of the meals to make it work for you.I do weights at lunch and then cardio at night would meal #5 be after noon workout? So it is following the weight training vs the cardio?
Post workout would be after you do your weights.
If I’m 5’8 and 135 lbs should I follow the height category nutrition plan for 5’4-5’8 or should I follow the over 5’8 nutrition plan for females?
Ayesha is correct. Follow height if you don’t fit perfectly into one category
Okay. And does it matter when I take it – after the cardio or after the weight training ? I will be splitting it up – doing fasted cardio first thing in the morning and then weights in the afternoon after a few meals. Or should I take the glutamine after BOTH cardio and strength training?
I would post strength
Do you have to show your face in the picture? Would that disqualify you? I’m not 100% thrilled that my pics would be there for people to see, copy, paste, etc. lol
• Be sure to take three full-length photos – front, back and side – and make sure your entire body (head to toe) is visible.
• In your front-view photo, make sure to hold up a piece of paper with the below hashtag written on it. Hold it out to the side so we can see your entire body!Taken right from the rules
Just wondering if I have been submitting measurements for arms and thighs incorrectly. For last 2 challenges I have just measured 1 arm and thighand logged it. Should I have measured both arms and added them together? I already submitted measurements for this challenge. Thanks.
No, just measure individually or just one side to submit
I usually workout at 430am, cardio and lifting, once we go back into work. Do you recommend having the post workout meal, then continue the day with the other 4 meals spread apart?
I would definitely put that post workout meal after you lifting 🙂
Could we alternate the 2 at home workouts. Like week 1 do the 1st at home, week 2 do the dumbbell only, week 3 at home, etc.
I don’t see a problem with that.
For Phase 1 home exercise. Is there another option for band assisted pull ups.
CHeck out the DB’s only workouts as well. THere is a workout for everyone’s needs.
If you do them together first thing in the morning should you eat breakfast before or after?
I would eat breakfast before for sure. You need those calories for the lift.
What’s the difference between a dumbbell goblet squat and Goblet squat
A goblet squat is usually done with a KB….DB you are holding one end and the other is facing the floor, weight is distributed roughly the same as a KB
Can we switch meals, for example can I swap out meal 1 and 2. I want to have meal 2 with the shake as my first meal of the day. Thanks!
You can eat any meal you would like. They are roughly the same calories. The only exception is the post workout meal is to be eaten post strenght.
Just a quick thank you for creating the ebook for this challenge! In the past, I have had to download each individual section and it was not nearly as convenient as one download.
Gratefully, Ronna
Glad it works well for you!
I am a little confused – my question is how can you mix the meal options?
I’m on women’s meal plan 3. So besides the post workout meal can you fluctuate between meal option 1 and 2 ? For instance if I choose option 1 for that day do I have to stick to option 1 throughout the day or can I do a few option 1 and a few option 2? Because the macros seem so different from option 1 to option 2. Or does it all balance out at the end of the day? I hope this makes sense lolAll of the meals are ROUGHLY the same macros. You could eat one meal option the whole day if you wanted. YOu can mix and match. The only one is the post workout. Eat that post strength.
I have a question on the english muffin for meal plan 2. Do we eat the whole muffin or just half? The english muffin is not on the exchange list that I can see so I wasn’t sure. And does it matter what type? Like regular, whole wheat, ezekial, or other types like low carb? Thanks!
I would just go with a regular english muffin. I would assume 1 muffin.
I have a question also. It seems that when actually calculating out macros the numbers vary quite a bit between the meal options. Should I try to adjust to make them match my desired goals or just do the exchange and trust that it is close enough?
Hi there,
the meals wont be exact but they are super close, I wouldn’t mess witht the meals to get the numbers right. Just eat the meals /exchanges as written.I just purchased some Glutamine to take in the powdered form. I also have Nicole’s BCAA that I usually take directly after the workout ( sometimes during). When is the best time to drink the Glutamine? Would it better to take it before bed instead of after working out since I already take BCAA.
Thanks so much for your help!
HI there,I would put it in your post workout shake or just have it post workout.
I click the link for the db sumo squats and it does not allow me to see the video. It takes me to the membership page.
I do not understand the difference between a sumo squat and a sumo deadlift.
I click the link for the db sumo squats and it does not allow me to see the video. It takes me to the membership page.
I do not understand the difference between a sumo squat and a sumo deadlift.
Hi there,
If you are not a member, the videos on that page wont be available to you. You saw the sumo deadlift video in the challenge I assume. Here is the most basic difference between the squat and deadlift that I can offer.
A simple way to think about the difference between the two is – are you sitting down or bowing?The Squat focuses on knee bend and dropping your butt toward the ground to work your legs (aka sitting down) while the Deadilft focuses more on hinging at the hips to load the glutes and posterior chain (aka bowing).
The Deadlift is generally considered to be a more posterior chain focused movement (aka it is focused on working your backside), and, while the Squat will still work your backside, the move generally involves more quad.
Should your foot stance be shoulder width or narrow when doing DB squats? In the video demo, it sort of looks like Nicole’s stance is narrow but it is hard to tell.
Hi there, I would say about hip width/shoulder width apart. She might look more narrow so that her legs allow the weights to just hang straight down.
Thanks for the video. For future reference what is “PDFS of the workouts” ?
I believe it means “portable document format”…those are the ones that you can print out…if you look below all of those documents there are always clickable links for each workout.
Well I aggravated my knee and can’t do any cardio or any lunges or squats… probably for about a week! Do I need to cut down on my protein, fats and carbs since I can’t do cardio or HIIT? Thanks
Hi there,
I am so sorry that your knee is bothering you. I would just leave the macros the same. Work really hard in the areas you can work, and take care of the rest.
