[Maureen]

Amy Lang wrote:

Hey the over 5’6 meal plan for phase 2 and 3 the meal 3 ground beef meal doesn’t change at all but calories say they do. Can you confirm if there was a mistake?

It is not a mistake. If the meal totals are within 5g of the goal it is fine. , Nicole left it the same.

[Maureen]

Here is the explanation for the Tabata. There are 8 exercises,
You will do exercise#1 for 20 seconds followed by 10 sec rest.
Now do exercise #2 for 20 followed by 10 sec rest
Keep moving down the list until you get to the last one.
Rest for one minute
(that is one round) . You will do a total of 4 rounds of this.
I hope that clears it up.

[Maureen]

narby67 wrote:

Hi, on the salmon hash the recipe call for skinless salmon but on phase 2 meal 4 option 1 just said the ounces of salmon and I would like to know if is ok to leave the skin in my portions or should I leave the skin out?

Thanks

HI, Just slide the skin off when you go to eat it and you can portion it with skin off.
I won’t eat the skin 🙁

[Maureen]

JAnna wrote:

I was just curious about our interval cardio. Is it better to stay at our hr in between 140-150? Because I know my fat burn zone hr is around 130.
Thanks!

Hi there,
Nicole’s recommendations for intervals is : Interval Cardio 140-150 bpm
You are right on the money

[Maureen]

Miri Hunter wrote:

Hi – wondering what brand of fat burner is recommended. Thank you!

HI there,
There are so many brands out that we don’t tend to promote any of them. Take a look at the guidelines and check out your supplement store and see what their thoughts are on this. Good luck

[Maureen]

Rose wrote:

Dear Nicole and team,

I definitely have have some fat to burn off, but as I was doing my HIIT cardio this evening I was wondering if I could potentially be burning away my muscles versus fat. Could you please shed a lit? Thanks in advance, Rose

Short in duration but High Intensity is ideal for trying to maintain that muscle. You won’t burn off muscle unless you are in a steep deficit and your body has nothing else to pull it’s energy from. I wouldn’t worry so much about that……Overtraining and things of that nature would be more of a concern for this issue.

[Maureen]

JAnna wrote:

During my squats this morning I was able to get up to 45lbs on each side for 4 reps. I was pretty happy with it! I did notice I was feeling my lower back alittle on the last two reps. Should I be wearing a belt for that? Thanks

HI there,
Nice work!
You don’t have to wear a belt. Could you have someone check your form? Make sure your abs are stabilized as well. When doing lifts that are heavier than what you are used to…ie PR, a belt can be helpful.

[Maureen]

rkane001 wrote:

I noticed on the list of supplements that you recommend a probiotic is not on the list why is that?

HI there,
I believe that Nicole tries to keep the supplements as basic as possible. Not to say that Probiotics are not important because I believe they are for most individuals.

[Maureen]

narby67 wrote:

Hi, I will be away for the week, I will bring my food frozen with me but I was wondering if I could swap the carbs on meal 4 with rice or sweet potato or other thing because by experience I know potato doesn’t do well frozen.
I’m following women’s meal plan 1
And the meal 4 I’m taking with me is option 1 (4oz salmon and 3oz red potato)
Thanks in advance

HI there,
I would either choose another option that does freeze well or play with MFP in order to make sure the macros are correct with the swap you are trying to make. Way to think ahead!

[Maureen]

tiffiny.yip wrote:

So I’m loving the weights and cardio workouts but am missing doing longer runs as I’m an avid runner. Do you think it’ll be a bad idea to add in a long run on a rest day? Thoughts.

HI there,
I would take advantage of the rest days. They are there for a reason. It’s a short challenge, i would hold off if you can.

[Maureen]

RoKinkade72 wrote:

Hi!
This is for meal 3 women’s plan 3 –

I made it like a salad.
The nutritional yeast says 20g but that would be a large portion of the container. 1 serving on the bottle is 5g – that is about where I stopped pouring this stuff on lol
Please confirm what is correct and how to prepare it. Trying out some vegan meals to change it up.
Thanks!

You could always stir fry it up as well. 😛

[Maureen]

Rose wrote:

Dear Nicole and team,

I believe I have pulled a muscle on my Monday workout. I thought it was just soreness from the workout, but I woke up a few times last night in excruciating pain on my left tricep, elbow and forearm areas. I took 3 Aleve this morning and the pain has subsided a little.
I tried a chin-up shortly after, and was able to do it. So not completely sure about my injury.
I have scheduled a doctor’s appointment, but unfortunately that is not until July. Can you believe it?
My question to you is: how do I work around my injured arm? I really want to win this challenge!
Thank you in advance.
Rose

Hi Rose,
I am sorry that you have an injury. I think it’s good that you have a doctor’s appointment. That way you can move forward one way or another. Working around injury is just recognizing “pain”…if something hurts, don’t do it. You will recover faster if you just listen to your body. Good luck

[Maureen]

annmk1979 wrote:

Does it make a difference if I take my rest days on sat and sun? My schedule is weird this week.. and I won’t be able to train on Saturday and I don’t want to miss a day if I don’t have to. Thanks, Ann

HI there,
I would make the schedule work for you. If you can keep the workouts in order the best you can, that would be your best bet. HOpe that helps.

[Maureen]

Karen Drake wrote:

I can’t do a close grip push up due to a injured shoulder that is recovering. What should I do instead?

Hi Karen,
Choose another tricep exercise….we already talked on Insta 🙂

[Maureen]

Jill Nail wrote:

I have talked my husband into following this plan with me, thank goodness because prepping a separate meal plan for him plus this would make me a full-time cook. Ugh! I think the blueberry bread for him should be 2 servings???? Something is definitely missing because the macros for the bread and 40 grams of almond butter do not add up. Does he get yogurt and butter also or 2 breads?

Hi there,
Not sure what plan your husband would be following. I am sure his macros would be different than your own.

[Maureen]

pepina.6972 wrote:

Hi. I do have the same problem. I’m lactose intolerant. I’ve been in every single store here in my town and I couldnt find lactose free yogurt (found cottage cheese thou) but I found silk coconut milk yougurt. The problem with this one is that has no protein AT ALL.
Calories are 110 has 12 g of carbs compare to the 7g on reg yogurt. Any suggestions on what to do? Should I just use it and leave myself short on protein intake for the day?

HI there,
Can you just choose another meal, like Naomi suggested?

[Maureen]

margodew wrote:

I know we are supposed to have our post workout meal 30-45 minutes after our weight training. If I do cardio immediately after my weight training, should I wait for 30-45 minutes before having my meal or consume it immediately after cardio? I’m sure this has been answered, but I couldn’t find it. Thanks💪

Hi there,
Just have your post workout meal when you are done with it all. Weights Plus cardio if you do them all in the same session. Nice work!

[Maureen]

Rose wrote:

Hi!
I am so sore from Monday’s workout.
What can I do to bounce back quicker?

Foam roll, stretch, glutamine in your shake, epsom salt bath. 🙂

[Maureen]

Deadlifts are pretty advanced move to describe while typing. You are squeezing your shoulder blades together (it helps keep your chest up) Here is some steps that may help

Stand with your mid-foot under the barbell
Bend over and grab the bar with a shoulder-width grip
Bend your knees until your shins touch the bar
Lift your chest up and straighten your lower back
Take a big breath, hold it, and stand up with the weight

I would watch more videos and video yourself doing it. Or have a friend watch.

[Maureen]

HI there,
it might depend on the protein you are using. But as long as it is within 5g of the goal you should be fine. Things will vary….it’s very hard to get every meal exactly the same macros.

[Maureen]

Eating pre workout is up to you. If someone doesn’t usually eat before, then we recommend try eating half of the meal before training, then the post workout meal, followed by the half again. But again this is up to you.

[Maureen]

It’s all going to depend on what you were doing before this shred. Remember this is a shred…..the calories are going to decrease as the plan moves on.

[Maureen]

gsdriscoll wrote:

I don’t eat eggs or seafood. Can I use chicken or ground turkey as a substitute?

Hi there,
I would choose another meal. If that’s not an option for you then you can try and match the macros from the original meal and put in your other protein. Just know I caution anyone from doing this because it will throw things off a bit. All of the meals were created and meant to be eaten as is. Thanks.

[Maureen]

jlamothe0908 wrote:

Does anyone have the serving size on the meat loaf in oz?

Hi there,
I would just do your best to cut it in equal portions. Just do the best you can.

[Maureen]

Siu wrote:

Is there anything I can replace the coconut oil with. The first time I took it, I ate it just like that, which was weird. And now I tried to mix it with the protein but it doesn’t mix like the protein, and they stuck to the mixer. Please advise.

Hi there,
Have you tried just baking it in?

[Author]

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