[Maureen]

jenrollin1 wrote:

Phase 2 there are days where we only do 45 minutes of cardio, do I still have the post workout meal after the cardio workout? The plan says to have the meal 30-45 minutes on weight training days.

You can eat the post workout meal as meal 5 on non weight training days.

[Maureen]

monimoc30 wrote:

Hi I just entered the Quinoa too and it states 150g = 354 calories that is as much as the whole meal should be.

Did you enter it into MFP? It is prob recognizing it as dry weight….not 150g cooked weight. Make sure you clarify cooked or uncooked in MFP

[Maureen]

ljacksonrn1 wrote:

On the exchange list for Phase 2: LP, It lists Greek Yogurt as 12oz. That just seemed like A LOT of yogurt. is that the correct amount for one serving? Thanks!

HI there,
The exchange is the same for phase 1 and phase 2. Eat up lol. You have to eat more yogurt in order to get enough protein…unlike a piece of chicken.

[Maureen]

yoliv9 wrote:

I originally purchased an oat bran cereal but then happened upon Bob”s Red Mill oat bran hot cereal and thought she must want this with no added sugar unlike the cereals. Please clarify.
I must admit I do love the hot version since I tried it this morning only to be pleasantly surprised. Probably never would have tried the oat bran without this challenge. Thanks for broadening my food choices and hope it is the hot one. Recent post attached.

hi there! Yes, that is the exact brand I use as well. Good find 🙂

[Maureen]

tiger5k wrote:

I’d like to Reset my MyFitnessPal Macro goals for phase 2… Did I calculate correctly? 48% protein, 40% carbs, 12% fat…

Can you upgrade so you can put the macros in grams? That would be much easier.

[Maureen]

tiger5k wrote:

Also wondering what people do after this challenge… do many people continue to rotate build phase and cut phase? Does Nicole run constant challenges? Already thinking ahead…sorry. Already 17% body fat at the start of this challenge… hoping to do a bikini competition in the future but I think I have more building to do…

Hi there,
sorry I didn’t see this after I responded. I see people continue to do Nicole’s challenges, go into online training, go on their own etc. Depends on where someone is on their fitness journey. Sounds like you are on track to make that competition happen for sure! I would inquire about the personal training since challenge info won’t be specific to you. Hope that helps.

[Maureen]

Vickilubrano wrote:

Hi, I have a question, the post workout meal in phase 2 says 2 LP 2 scoops of power isolate powder. The macros say post workout meal is 36g protein. Wouldn’t 2 scoops be 50g as 1 scoop is on the exchange list as 25g protein? 2 scoops power isolate & 2 rice cakes would be 50g protein 29g Carbs would it not? I’ve probably got this upside down but would be great if you could explain. Thank you.

HI there,
I would just decrease it to a scoop and a half…..to get to the desired protein for the time being so you know you are hitting the goal.

[Maureen]

herminas wrote:

The landmine row, it says 10-12 reps for each arm but the illustration shows both arms, which is it?

Hi there,
Go each arm for the reps. Follow whats on the print version before you get to the demo.

[Maureen]

hpboyer wrote:

Thanks Maureen, I appreciate your time.

No problem. Good luck in Phase 2. Thanks for being patient with us.

[Maureen]

tiger5k wrote:

Hey guys! I’m getting excited about phase two but I’m wondering… how do we ensure we are not muscle wasting while lifting and doing HIIT/cardio in a calorie deficit? Or does that even make sense? TIA

Hi there! We can’t really “ensure” that it won’t happen. When you are in a calorie deficit, you are just trying to hang on to the muscle that you have. That makes perfect sense. I would just make sure you are eating all of the meals, lifting as heavy as you can. It’s a 4 week plan….I wouldn’t worry about that amount of time. You should be fine.

[Maureen]

rebsyd1 wrote:

End of phase 1 and sick with the crud! I was able to get in 2 workouts this week. Should I complete what i did’t do before starting phase 2 or just move on to phase 2?

Hi there,
Sorry you aren’t feeling well. I would just move on to Phase 2…that way you are right with everyone else. Good luck

[Maureen]

hpboyer wrote:

I emailed yesterday about the Landmine Row video and they were aware. They said they were about to film that video soon and it would be posted before Phase 2 starts.

Hi there,
The video is up!

[Maureen]

Glenda Chapman wrote:

Could you please tell me the “size” of the canned tuna that is used in the plan?
Thank you!!

Hi there,
Can you just refer me to where you need clarification? Is this in the exchange list or per a meal? thanks.

[Maureen]

hpboyer wrote:

I wondering the same thing as well for Phase 2 – Meal Plan 2, Meal 3 Option 1 lists 1 LP and Meal 3 Option 2 lists 1 1/4 LP.

I would not worry about 1oz protein. It is about 30cal and 5g protein. Keep it simple and stick to 1 serving LP, forget the 1/4

[Maureen]

ckuehnl24 wrote:

I’m seeing protein waffles for meal 1??

I was referring to fats for meals 2 and 3. Is it 1 fat or 1/2?
It looks like option 2 is switched for those fats in their respective meals.

I have to figure menus for us by Friday:(

Thanks:)

Hi there,
It looks like it’s 1/2 F….I am reading it as 7g of Ghee should be 1/2 fat according to the exchange list. One serving says 14g fat is one serving also according to the exchange list.

[Maureen]

Fawn Silva wrote:

Could you please recommend a better brand of digestive enzyme and probiotic. I have been looking on amazon but There are so many brands

Tia 🙂

Hi there,
Unfortunately, we don’t recommend other brands here. My advice would be go to your supplement shop…a small business type, not like a GNC and ask their advice.

[Maureen]

jennifer jones wrote:

Hi there,

Is the oat bran that is in meal 1 for phase 2 the hot cereal kind?

Thank you,
Jenn

Yes, Most of the time it will either be by the oatmeal….or I have found it by a section that carries the rice flour, almond flour….Red Mills is the brand I have used.

[Maureen]

NIKKI wrote:

Even though my nutrition has been spot on I haven’t trained as much as I would like. This 2-3 days per week on weights. This week SHOULD be a full week. I feel like
I should extend Phase 1 another week to get in another good week of these workouts.

Thoughts?

Hi there,
That’s completely up to you. I would probably just roll right into the next phase with everyone else. That way you have a ton of support with everyone else going through the same spot as you.

[Maureen]

trigaggle wrote:

Phase 2 training question
Superset: Bulgarian split squat / Bulgarian Split Squat jump….Are these with dumbbells or barbells or no weight?

Also, there isn’t a video example for the landmine row

HI there,
It indicates you are using a barbell. Scroll down where the videos are and you will find that.
Let me check on the landmine row video.

[Maureen]

agraham1717 wrote:

I know our re-feed meal isn’t until next Sunday but I am planning for this meal and phase 2 meals today. I have been 100% on with my meals and I am nervous about this re-feed meal. With that said, I have a few questions. Does the re-feed meal replace a meal? If so, does it matter which one? Sunday is a rest day for me (if that matters). Nicole suggested 2 pieces of pizza. Does it matter what kind of pizza? Am I totally over-thinking this? I just want someone to say “Angela – eat (insert food choice here) for your re-feed meal (ha!)!

Hi there,
**DO have your meal the last meal of the day. Doing this will help prevent you from making the cheat meal a cheat day.
So yes, it replaces your last meal of the day. I would just have one of the meals she suggests to put your mind at rest. Keep the pizza simple vegetables and a meat…..or whatever you would normally get. Don’t overthink it. Eat what you would like to eat just follow the guidelines in the nutrition section. You’ve got this!

[Maureen]

yoliv9 wrote:

I use sweetsweat band or some type of rubbery waistband daily to sweat more and eliminate inches off my waistline, but is that ok to use duing squats and deadlifts? Feel my back is more supportive when using the waistband than not. When or should I use a weightbelt? Squatting my weight. What is the general rule of thumb regarding when to use weightbelts? And can you use both for different reasons?

Hi there,
I can’t speak about sweetsweat as I don’t have experience with using that. I would let you know when squatting heavier you could use a weight belt. It helps increase the stability of your low back during these challenging lifts. I wouldn’t use it with loads that you can easily support. hope that helps.

[Maureen]

Kathy Howley wrote:

Hi. I wanted to know if it would help these last 2 weeks to up the rep range to 15-20reps? I look too muscular and want to try to decrease the size. Just dont want them to get bigger lol

Thanks,
Kathy

Hi Kathy,
If you have never done a cut before…you might find that once you hit that phase you will lean out and your muscles won’t appear to be as big as you think. With a larger intake of carbs your muscles tend to hold more water. Giving you that “full” feeling. I would just keep training according to the plan. Thanks.

[Maureen]

Becky Martin wrote:

Are the rpm’s for the spin bike HIIT cadence rpm?

Hi there,
I understand them to be the same. RPM-Revolutions per minute. Cadence RPM would be RPM’s just the same. Hope that helps.

[Maureen]

Katie Beck wrote:

I’m about 5’4 and a half but am over 160 lbs. I know it says to pick based on your height but there are times when I’m starving, even with 5 meals. Should I go up a plan? My BMR is around 2500 so I wonder if going down to the 1700’s is too low for how much work I’m putting in at the gym

HI there,
Is your weight moving? What amount of calories were you eating before the challenge? If you were eating closer to the next meal plan up, then I am sure you would do just fine there. It’s hard for any of us to make that call without knowing you. I am sure you can understand.

[Maureen]

Britt_B wrote:

Hi, I have all normal cardio equipment available in a gym.
I tried a steady state cycle and that was ok but not very fat burning. If this was the best option what would be the equivalent for the hiit please? An hour? If so what % of Max Hr should I aim for that’s also kind to my knee.

Steady state or going longer won’t really duplicate HIIT. Can you walk on an incline? YOu don’t have to run. Just use the incline to get that heart rate up. You can always try an UBE or Upper body ergometer….it’s like a bike for the upper body….You could go as hard as you can on that thing while following one of the cardio plans. Just my 2 cents.

[Author]

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