Maureen
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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.I see a “F”. I would go with that, because I can see that throughout every meal plan.
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.
Hi!! im 5,4″ 140, I started meal plan 2 since I’m not under 5’4 but I was on a 1600-1700 calorie plan prior to this already. I have followed the plan exactly without any subs and have not lost any weight. I’m trying not to stress about the scale but should I start on cut 2 or meal plan 1 since 1600+ was already what I had been eating? phase 3 of meal plan 1 was scary to me since it was under 1200 cals. Thank you !!
Everybody is different. Just because you didn’t lose weight, doesn’t mean your body hasn’t changed at all. The scale isn’t the only judge of progress. List everything that is different, energy, clothes, consistency, cardio improvement etc. The list goes on and on. I would just trust the process and stick with this meal plan.
So I do understand the process of exchanging foods but I wanted to know if we can add more to our meals like a green salad with dinner? Or spinach to meal 1 option 1?
HI there,
I wouldn’t add anything extra.Thanks for the quick response. What about the turkey bacon?
Jenny-o is the brand I see alot, I don’t really care for it. But its lower in calories. I would just check the brands out and see how they compare. There are brands that aren’t available everywhere so it’s tough to say
Hello All,
I have a few queries listed below:
1. Is it acceptable to simply run everyday for cardio (30 min – 45 min)? It would be easier from a time management perspective as I can get it done first thing in the morning before our little boss wakes up.
2. For optimal results, would it be acceptable to eat multiple meals at once? I am having an issue sleeping and I assume it would be easier if I am done eating at 7:00 pm at the latest?
3. Is it acceptable to include my daily fat servings earlier in the day? My wife informed me that Nicole suggests avoiding eating fats after a workout and the weight training/home workouts usually starts at 4:30. If the answer to #2 is a yes, I will be eating meals 4 and 5 after the workout or eat meal 4 earlier to finish off with meal 5 after the workout if that is preferred.
If running is your preferred way, go for it. I would just turn the HIIT workouts with your running….put in some sprints.
You can put meals together if you have to. If you start eating at 7 and space them 3 hours apart you would be pretty good. Do what you have to with your schedule.
Post workout you would like to not have fats…fats slows digestion and you are trying to shuttle in the carbs and proteins after your workout so it can get to work to replenish and start repairing. Hope that helps.i also have a yogurt question. the exchange list says a LP exchange is 12oz of nonfat greek yogurt but that is nearly double the amount of macros/calories compared to the protein powder. 6oz is much closer in macros. is 12oz a correct exchange or am calculating wrong?
I am not really understanding the question. If 12oz of yogurt is close to 25g and the protein powder is 20g….the macros are always going to be give or take 5g in accuracy. It’s super tough to get them to be exact. Please clarify and I will do my best to answer your question
I am also on Meal Plan 3. Is it ok to combine 2 meal plans into 1 bigger one or is it best to eat them separately? If I am not hungry for the entire meal, can I eat part and combine the rest later? Thanks in advance.
Also, is there a suggested brand of turkey bacon? For lean protein, eating 4 slices of my brand is only 8 total grams of protein.
I would do the best you can. If you aren’t hungry, eat what you can. The goal is to try and get all of the macros in by the end of the day. Like Naomi, said, the calories will be decreasing and you will be wishing for more food.
The intent is to eat all 5 meals correct? It just feels like I am eating a lot and I want to be sure I’m following the nutrition plan correctly. So far, I’ve figured out how to eat all 5 meals yesterday and today. Again, it just feels like I’m eating a lot so I’d rather confirm sooner than later.
Sorry to beat this up but just want to make sure I’m reading this correctly so I don’t mess up. When you say “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 strength” Does that mean if I wanted to eat let’s say the tuna meal 3 times that day, I could do that without messing up anything?
In theory yes. Not all of the meals are exact calories as listed but they are pretty darn close. I wouldn’t recommend eating the same meals….adding variety is what gives you a variety of nutrients, vitamins and minerals.
Hi – are fruit and starchy carbs interchangeable on the 45-day shred meal plan? If a meal calls for a starchy carb can I replace with a serving of fruit occasionally instead?
Here are the guidelines for fruit:
Each item is approximately
25g of carbs. Limit to 2 per day
on weight-training days, preferably
at Meal 1 and your post-workout
meal. Limit to 1 per day on non weighttraining days, preferably at Meal 1.For Plan 1, Meal 3 Option 1 I want to use the vegetable allotment to make a salad. The book says to measure the ingredients cooked, so how would I measure them raw instead?
Just measure your salad ingredients raw like you would cooked There are items on that list that you wouldn’t cook. It’s all good.