Maureen
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Hello – I submitted my photos on Friday, but was curious if there was any way I could resubmit them? I didn’t flex in them. And I’d like to be able to flex in the “after” versions. But I know the poses have to be the same in both sets. Just curious if I could resubmit or not.
Thanks!
Hi there,
Yes you can but you need to email [email protected] . Alison will have to change your photos manually. Email her and she can help you with that process.Just signed up and I am super excited to do another one of Nicole’s challenges.
I am no longer on Facebook and I really hope we get lots of participation in the forum’s.
I never fall of the training wagon but very easily fall of proper eating.Looking forward to getting lazer focused! Good luck everyone!
Welcome to the challenge!!!
Curios if you can hit the macros with different meals but still clean of course is it ok to eat that way vs the exact meal plan, I dont like a good amount of things on the plan but I am very familiar with macro counting and sticking to the numbers! Thank You!
If you are confident with macro counting, you are probably someone who could meet those macro goals. I would still advise you to eat somewhat consistently so that your macros are the basically the same each day so you know what works and what doesn’t.
Cook cucumbers? Yuck! How do we measure raw veggies for a salad?
I wouldn’t cook cucumbers either. Just weight them raw then.
I am totally new to using the forum. I tried to read Material to answer my question. I could not find my answer so I am asking here. Can someone tell me why there are two different workouts for week one through five week one through four because I printed out both weeks and they’re different workouts am I supposed to choose one of those workouts for the first four weeks ?
Thank youHi there,
Im not sure I completely understand but I think what you might be referring to are the gym workouts v. the At home workouts. Some people workout at home so those workouts would be used in place of the first gym workouts you see. Is that what you mean? Do you see the “at home” part?
Thanks.SECOND QUESTION :
For the post workout -Meal 5 can I mix frozen fruits to my protein shake? or thawed probably to stay accurate to the weight of the fruits needed.
My first time using a meal plan ever, so I am figuring out how to throw the food items together as a meal. Appreciate any ideas.I believe it’s just the liquid already contained in the fruit that is frozen. You can try both ways and see how “off” it is. But I really don’t see that as a problem.
Regarding the Egg white Muffin recipe, what can I use instead of the Sausages? Is it okay to use a slice of turkey sandwich meat per muffin? this is how the hubby used to make them.
And the oatmeal, does it matter if I eat it with water or milk (fat wise)?
Hi there,
Welcome to the challenge. You are going to want to exchange a FP for that sausage. A fatty protein. So look down that list to see what you would like to use.Change the raisins to 1/2 ounce instead of 1 ounce. Thanks for your patience.
On the exchange list for the veggies it says to measure all veggies except lettuce cooked. Is that right?
Sounds right to me 🙂
Is there and elliptical HIIT option available? For lower back and arthritis reasons, the elliptical doesn’t aggravate these areas for me 🙂
You can use any piece of equipment you would like. You can take one of the hIIT workouts and just try and apply it to the elliptical. Do the best you can.
On the SuperSet section does that cover just the squat and calf raise or does it also include the split squat combo?
Hi there,
The leg press and the calf raise is the superset. Just those 2HI,
I wake up at 4 am to get to the gym by 4:45am to get the workout in before work. during the building phase do I need to eat protein, carb, and/or fat before my workout. If so, how much macro nutrients and how much time before the workouts. I have been told in the past to eat a hour before work out so I have gotten up at 3:45 am to get my meal in before my workout. Is it ok to split the macros in meal one to get it in or can I adjust the macros so I am getting the the total macros in for the day. I know timing is important in building muscle. Any suggestions are appreciated. I am a pharmacist and I stand on my feet 10 hours per day so I am too tired at night to workout.Hi there,
Great question. You can eat half before training. and then take in your post workout meal and then a couple hours after eat the other half of meal 1. Just make it work for your schedule. In the end, the best is just get in the macros for the day. Try a couple of ways and see what works for you and where you feel the best.Can you go between Option 1 & 2 for each meal? Or if you pick option 1 for Meal 1, do you have to continue with option 1 for all other meals?
You can choose whichever meals you want. they are all roughly the same macros per meal. Happy eating!
FYI, the Calendar shows four HIIT cardio sessions for Phase I but the Cardio tab mentions just three HIIT sessions are to be completed during Phase I. Thank you
Hi there,
phase 1 is 30 min HIIT/3 daysOk great I’ll see what it does in 2 weeks and see if I need to make adjustments.
Thank you so much!
Good luck!!!
My body is just sensitive to carbs. I’ve been doing good around 114g right now. Do you think jumping up to 170g would affect me?
It might, it might not. I don’t know enough about you to make that call. You can always change things around and make sure you eat the desired macros for the day but do it in your own way. You can always go back to the fats. I would just take note on how your body responds and make adjustments from there. I would give it two weeks. But do what you feel is necessary for you.
Hi there,
I take daily collagen which consists of 10g of protein, should I adjust my protein to account for the collagen or is it not negligible?Thank you,
JennHi there,
I would just adjust the protein in your shake post workout to account for this. Easy peasyHang tight. I am double checking all of this. Thanks for your patience.
The egg white muffin recipe calls for a handful of spinach but it doesn’t say what you do with it. I am far from a chef so not sure if it goes in the muffins or what. TIA
I hear ya lol. I would just put some in each cup. Nothing fancy 🙂
Hi. Do you think we could swap carbs for fats as long as we stay within the calories? Or do you think my body will adjust to the higher carbs in a few days.My body is used to doing higher fats.
Thank you
Hi there,
I would suggest just trying to do the program as written and see how you do. I am sure you know that fats are twice as dense as carbs so it will eliminate a fair amount of food if you are eating mostly fats. It’s not good or bad….it’s just the way it is.I hope this doesn’t sound like a silly question.
On the meal plan, every meal has carbs, protein veg and or fats.
Do they have to be exact, eg 1/2 protein, a fat and a carb for a meal 2.
or for example can you have a full protein a fat or 1/2 fat and 1/2 carb or full carb.or should the macros just match at the end of the day?
Thank you..
If you are referring to making exchanges, I would make sure the exchange is exactly what’s written for that meal. Or else you have to adjust the entire day to account for that. Following that plan will just make it easier for you to stay on point. I hope that helps.
I have built considerable muscle lifting consistently over the past 4 years. I do not need the building phase. Can I go straight to phase 2 cut phase and just repeat it twice?
Hi there,
I would just follow the plan as written. The training/workouts and meals might be something you haven’t done before or in certain combos. It could be a good change for your body even with your experience.I just can’t get over how Massive this shake is. It’s going to take me an hour, at least, to consume.
Enjoy it while it lasts lol …..when you get into phase 2 it will be a cut phase….less food more work. Good luck
Seems like a lot, and it’s so thick, I’m eating it with a spoon. I did add 1 cup water, so that it would mix together.
You can always add more water to find your desired thickness.
This is 350g of strawberries. That seems like an awful lot for a post workout smoothie, considering I still have to place in an additional 50g of another fruit.
Hi there, one medium strawberry only has approx 4 calories….so you need to each a bunch in order to hit the carbohydrate amount. You can always choose another fruit in the exchange list if you would like something different.