Maureen
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Right, all brands are different. You have to look at the nutrition label…or just eat one slice instead of two. There are many brands of Ezeikel, or sprouted, and their nutritional valurs are all different.
I think to Maureens point, Nicole is aware that your macros will be slightly different because of the fact we all use differnt brands. The key here is consistency. If you want to get closer to the values listed in the docs, then either eat only one slice with tour tuna meal, or try to find a brand with lower carbs. ☺Thank you Jeneane,
That’s exactly what I meant. Shelley, What are the macros on your bread? Let’s try and figure this out together…and what other meals are you eating? We will get you some clarity. thanks.Hey there! Every time I make the pancakes…or the shake it says 120 grams of banana ….sooooo this may be a dumb dumb questions but do you weight the banana with the skin on or off? AND! I’ve been weighing with skin off and it’s usually 90-99 grams….is that ok or should I take some from another banana! I know…I’m slitting hair but I’m trying to be exact…I also have another question not about bananas but can we mix up meals even from the vegan section ? That kale salad sounds really good and I want to make it?
You can make whatever meals you would like to eat. Change it up if you want 🙂 Weigh the banana without the skin. Steal from another banana if you have to lol. Good luck
I feel the same way. My weight has not changed and my clothes are not looser. I feel to have any kind of shot I need to drop 10 pounds which seems like a lot in Phase 2. Is there some point where I should consider dropping calories early? I am happy with the food, strength is good, energy levels (both have always been that way though) but I can feel all of those things on 100 calories less too and perhaps see more results. I just don’t want to wait too long. This is not only a contest but I am hitting the beach at the end of the challenge so want to be prepared for that also.
Hi there,
Try not to get frustrated. It’s week 2. Depending on where you are starting from your body is probably just adjusting. I haven’t lost anything either….but I feel a hell of alot better. My advice to you is just recheck and make sure you are prepping and eating the appropriate meals. WOrk as hard as you can in the gym and trust this process. You are a badass for even doing this challenge. Keep your head up and Believe that the changes you are looking for are right around the corner….so don’t stop in the middle of the block because you haven’t seen it yet. Just follow it through. 🙂Hi, Im on Meal Plan 1 and one of the Meal 3 options is 2 slices of Ezekiel bread, 1 oz avocado, 2 oz tuna and cheddar cheese. The total carbs for each meal should be 30 g but the 2 slices alone would be well over 36g of carbs without even accounting for the avocado? Should it be 1 slice instead? Please advise.
I wouldn’t lose any sleep over it. Nicole knew that the totals would vary. It won’t be a huge difference to throw anything off. Just trust what is written. She spent endless hours on it lol. I am sure its all good. Good luck and eat up my friend 🙂
I have done something to my upper thigh /groin area. I can run/ walk and do some movements without it bothering me but I can’t do lunges, squats etc. Its only uncomfortable when doing those movements. Yesterday I tried my best to do squats but did not get full range at all..I am hoping it is better on Friday but if not, what would you recommend I do? I do not want to skip a workout. Should i do the movements the best i can or skip over the exercises that are a bother to that area? I don’t think it’s anything serious like a tear etc. I think maybe i just strained it a little. I have been using a cream on it and trying to do stretches.
Yes, I would do what you can and hope that it feels better. You never want to push it when you feel like something just isn’t feeling right.
When doing the push press why do we have to bend the knee? I realize thats the difference between the push press and the shoulder press but whats the significance with the explosive knee bend?? Just curious……
Yes…it’s almost like cheating. You are letting your legs help you hoist up more weight. It’s more of a power movement.
Hi, there. For the glutamine it says I should take it with my post workout shake and before bedtime. What if the shake is my last meal?
Thank youThat’s ok. PUt it in the shake. You are just fine.
What macros should we be looking for in the veggie burger? Different brands have very different nutrition breakdowns. Thanks!
You are probably looking at 18g protein/9g carb…..Based on meal plan 1 the totals are 306 calories 24g pro, 30 carbs, 10 fat. With the quinoa salad the macros above would be a rough idea. (18g protein/9g carb) Remember falling within 5g for each macro is good.
Hi there,
Quick question. I play volleyball 2x weekly for 1-2 hours each. I’ve lost weight though I am eating EVERYTHING I’m supposed to. Lol. Will these additional workouts have an adverse effect on the outcome? I started at 146pds and roughly 23/24% body fat. I’m currently 140 and 21% at 5’6. Tend to lose body fat fairly quickly once I’m focused on a goal. I take BCAA’s before and after I play and make sure to eat right away.
Thanks in advance for any advice!!
-Shawna FoersterI wouldn’t necessarily say that they will have an adverse outcome…maybe just a bit more accelerated because of the extra activity. If you are feeling good, energy is good and aren’t ready to gnaw your arm off, you are doing just fine. If you find you are EXTRA hungry in this phase, you maybe either want to use those volleyball days = 1 cardio day. That way you aren’t overdoing it. 🙂
Can we drink zero calorie carbonated beverages? Someone recommended the Kirkland brand from Costco. I think there are 3 flavors, kiwi-strawberry, orange-mango and black raspberry.
HI there,
I would say yes….but you need to be careful of what they are sweetened with…if you consume too much of it, it might start to upset your stomach. I can do some, but if I do too many, my stomach gets bloated and uncomfortable. Too much of anything usually isn’t good.Will there be more flavors ? I love peach but not mango. I am trying to drink maybe mix it in my shake meal 5?
Nicole also has Banana passion fruit. Give that a try 🙂
Hey there,
Absolutely you can make those adjustments. Were there any motions they told you to AVOID? Rehab exercises and precautions? I can give you some more info after possibly knowing some of that.Hello- is it ok to add a cardio on my days off for 30 or 45 min? My cardio this week was a 30 min HIIT Spin, 30 min HIIT run and a 30 min bootcamp class. I’d like to try one of Nicole’s workouts. Also can I add more cardio during the week? I like to work out in am and at lunch do a quick 30 cardio session. So I guess my questions are can I do more cardio during week and can I do cardio on rest days? Thanks!! 🙂
Don’t add any cardio. 🙂 Just follow it as written. That’s what phase 2 is for 🙂
In cases like that, I have been doing the last set of reps repeatedly until the sets are done. For example, if its 5 sets of squats and rep range is 10-12, I would do 12,11,10,10,10….
That’s the idea 🙂
I think that would be too much? I plan to TRY to move them all back one. So if I were you I’d start with 35, then 40, then hopefully 45?
Since I was going as heavy as I could I ended up maxing out and doing around 4-6 for my last set..and then adding in a 4th set at the previous weight which was hard! I could barely do 8. Each week your strength will be different I’d imagine-so I plan to gage it the way I just mentioned 🙂I think that would be a good plan….you are “warming” up to those heavy weights. You don’t want to go the heaviest right out of the gate. Work up to it.
OMG!!! #nw60daychallenge literally “kicked my ass” this week!! Feeling sore as hell and pumped all at the same time <3
Nice work everyone!!! It’s a challenge, that’s for sure.
Yes, I wondered that too – it looks like it is the hip thrust and the lateral side step?
YES! That’s how I would read that as well. PUt those two exercises together.
Maureen, I have been wondering about all of this too. I think I know what you’re saying, but wonder, if we know that we won’t be able to get 10-12 reps if we keep raising the weight do we stick with a weight that we know we can manage to push out 10 reps instead of increasing? For example, last night with my shoulder single arm raises I started at 15lb dumbbells and could not get out too many by the time I got to 25lb.
I didn’t want to start too light as it seems like a waste of time?
Thanks! PamYea, don’t increase the weight if you know you will only get 4 reps….the range needs to stay in the 10-12 the best you can (or whatever that week calls for). You potentially could do 3 increase in weight…12 reps, then 11 reps 10 reps…that could be 3 different weights depending on how you feel. Or it could be 2. If you have 5 sets. the last 2 sets might be at the same weight. Pyramiding is just a way to look at it so you can work up to the heaviest you can do FOR THAT REP RANGE. It’s almost like tempting you to push the boundaries of what you think is possible. Look, if you end up doing 8 reps on that last set, Kudos to you on pushing harder than you ever have. Try not to overthink it. Remember the goal is to land in the specified rep range for that workout. And you are just working up to heavier weight and ending up at the lowest rep in that range by the time you get to the last set. If it’s new to you My advice would be your goal is to lift as heavy as you can and land in that rep range….10-12 this past week. I hope that helps you out a bit.
Can this be an acceptable form of single leg SM squats? (Hoping the image loads)
I don’t see why not….looks like a pistol squat with extra weight. Looks harder lol.
What is the serving size on the chili please?
HI there,
It might differ for each person making it. You weigh the entire mixture and divide by the number of servings and scoop it out while it’s on the scale so you can see exactly how much you are taking out. I have seen some people say it was 1 cup…..but mine weren’t that way.HI there,
Heat can denature the protein a bit or decrease the nutritional value of foods but taking a look at this specifically, the differences between the 2 are minimal and I wouldn’t worry about it making an impact. Great question. So much to consider when it comes to nutrition.What macros should we look for on natural peanut butter? Is it better to have no added sugar at all?
Hi there,
2 tbsp is roughly 190 calories, 16g fat, 7g carb, 8g protein. Brands will be different. I would choose something that just says “peanuts” for ingredients.Hey there!
Everyone’s progress is going to be different based on where they are starting from with their fitness journey and how much they are lifting, how hard they do cardio etc. For example, If I track my food and notice that this challenge is putting me at a lower calorie deficit, I might lose more weight initially than the person next to me. I hope that paints a picture for you….It all depends on what you were doing before you started this challenge.Is the iso-lateral row (hammer strength) a possible alternative to T-Bar Row? My gym no longer has t-bar.
You could do a high row with DB’s on an incline bench. Nicole has this exercise in her library.
I hope that helps. Have a great challenge.So as I’m struggling with the cardio sessions and having to lower my step mill to a 1 or 2 to get my heart rate down to 20 and then go back to the intense part I’m wondering; should i just struggle Through with a hr ranging from 175(high) 150-160(low) or do i go to 1 to get my hr down to 120-130. Thanks
If it’s a struggle then you need a longer rest time. You can use the talk test. When you can feel like you can talk again, go back up to the high range. Use your judgement. This cardio wasn’t written directly for you. It’s a guide. So your rest might be shorter or longer than the person next to you. Use your judgement and be safe. 🙂 You got this!
