Maureen
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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.How much water i need to drink a day? Thanks. I have been told about 5l to 6l a day. Is that true?
If you aren’t a big water drinker I would strive for half of your body weight in ounces. But if you exercise I would go upwards from there. I strive for 1 gallon/per day. The more you sweat the more you have to put it back.
Need clarification – Are we supposed to (can we) add fruits to our meal plan? There isn’t any listed in the mela play for Women’s Meal Plan 2 Phase 3. But on the exchange list it says you can have 2 servings on training days and 1 on non training days.
You can exchange for fruit when there is a fruit exchange in the meal. For this challenge, fruit is it’s own exchange. Meal 1 option 2 has 1/2 fruit serving.
I cannot do both cardio and strength workouts the same day (health issues). I have been prioritizing strength workouts and rest days getting some cardio in. Is this a good plan for modification? Overall, if I need to keep this modification (less activity), I am thinking alternate cardio and strength days? Thank you!
Strength all the way. If you can alternate days and that works for your schedule, go for it!
Hi Naomi or Nicole, I am wondering if I can ask a specific question about developing the deltoid head and getting more definition where there delt ties into the bicep. I don’t know if it is genetics, but I really want the capped delt with the nice cut to the bicep tie in and I can’t seem to get it. Is it more about leanness or growth? What would help. Seems the leaner I get the more I lose the cap, and I have trouble leaning in the tie in area…. any advice would be appreciated. Thanks so very much! Susi
Hi there,
By the way you describe it by leaning out you seem to lose it…might mean you need to spend more time developing that area while in a building phase…maybe take 2 days a week on shoulders instead of hitting it just once (if that’s what you do). Also, make sure your nutrition is “feeding” you and you aren’t in a deficit. Hope that helps.If we have a leg injury and need to rest injury, do you suggest doing anything for excercise at all, change diet at all? I dont want to miss workouts but I keep reaggravating the injury so need to rest a week, but want to keep making progress.
Hi there,I wouldn’t change your nutrition. I would take care of that injury the best you can and pick everything back up when you are healed up!
Hi there, I have questioned but didn’t want to say anything but can you check and see if Phase 3 weeks 5-7 Meal 2 option 2 is correct? It says that the fruit should be 1/2 FR but the example is 150g raspberries. When you look at the food exchange list it states that a serving is 200g raspberries so if it was 1/2 shouldn’t it say 100g. raspberries instead of 150? I have been eating the 150 but if it needs to be changed I’d like to know. Thanks for all that you are doing.
Hi there,
I just sent an email asking about this. But sometimes the amounts aren’t an exact exchange but pretty darn close. This might be the case here but I emailed just to double check. Thanks for being patient.I have found I cannot do both cardio and strength workouts the same day (health issues). I am on women’s Plan 1. Should I reduce calories because the plans are designed for greater activity? Thanks!
I wouldn’t mess with the macros. Just keep going and do the best you can for you. We all sometimes have to make adjustments for whatever reason. But I would leave the macros the same.
I think someone had already asked this question but just wanted to confirm, it doesn’t matter the order in which we eat the meals ( except for meal 5 should be 30-45 minutes after strength training, and the last meal of the day on non-strength days)?
Also, I am on meal plan 2 and make the brownies and see that there is a LP ( usually have a chocolate protein shake with it) and also 1/2 fruit ( usually berries I like to have). My question is , is it okay to eat the berries with another meal instead of the brownie meal? Sometimes I have the brownie meal at the end of the day, and trying to avoid fruit at 8:00 at night.
Thanks so much!
HI there,
The order doesn’t matter except for the post strength meal. I don’t have a problem with you moving foods around like that, just as long as you end up eating your macro goalJust saw this post. I have been eating the 4 oz of potatoes and also wondered why it was exactly the same as the previous posts. So the meal should read 1/2 SC for meal 4 correct?
Yes, so that correction above would make it 1/2 SC
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 🙂