Maureen
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I was going over the plans for men and I was just curious why men get those 3 Starbursts…hmmm Does the sugar after working out not work for women?
Last challenge we had gummie bears! It’s just what she created…don’t take it personal lol
I would do the freezer trick and just pull out a serving for that meal, pack it and by the time you eat it, it will be awesome!
So I started this on Saturday because Saturday and Sunday are my most time spent in the gym since I work and have young ones. I also wanted to be sure I was prepped and was ready for a Monday without any surprises. That being said… THIS FEELS LIKE SO MUCH FOOD… I actually puked in my mouth yesterday ;0 Any secrets to getting all this food down? I’m normally a fast eater, but this takes about 30-40 minutes to get down on certain meals. Any tips/tricks are appreciated! GOOD LUCK EVERYONE! So far day 3 for me and I feel AMAZING!!!
I have been there before. Try splitting them up a little and eat half now and half shortly after. Remember…you will be in a deficit in the seconds half of this challenge and wishing you had more food. lol. Just give yourself some time to get used to it. It’s day 1.
What is Vegan beef? Can we use ground Turkey or beef for this meal? I am not Vegan but looks like a meal I would love if i could use regular meat.
HI there,
We don’t advise substituting items in and out of meals. I first would suggest you choose another meal before trying your hand at substituting. If you feel like you know exactly what you are doing then go for it, but like I said, I would tell you to choose another meal. Good luck!Hi I also am on the cusp of height. 5.2 and half. But my weight is 160. No where near the 5.2 (120lb) plan. Which should I use?
Hi there, Just go by the height. Don’t overthink it.
I just noticed that in our before pics we were to only hold the sign in our front pose. If I held it in all 3 poses, will I be disqualified? Also, since I held it in all 3 poses on my before pics should I do the same in my after pics?
Sounds like your photos will be just fine. Just make sure you aren’t covering your body at all with the sign. Nice work.
I work in a foundry and each heat I pour about 8 a day, about 15 mins each, 5 days a week my heart rate increases and I sweat a lot (not as bad in these colder months). I have a fitbit and it recognizes it as outdoor bike. Do you think this will hinder my progress in the build phase as it could be considered cardio?I suppose there is not much I can do as its my current job. Thanks October
I wouldn’t stress about it…it’s your job. If you have been doing it for awhile, your body is somewhat used to the stress that it puts on your body. My guess is that it’s not close to a HIIT workout that you would do on the challenge. I walk around all day and demonstrate exercises….(Trainer) But I don’t count any of that. I know when I train…I work alot harder than that. But use your judgement. Make sure you eat the meals and follow the plan. Let’s see how you do! Good luck.
Hi, do I use the pyramid at the Home training plan as well?There are up to 5 sets.How do I use higher weights with each set? I thought I would raise the weights for all sets each new week. Thank you!
Hi there,
did you read this part on pyramiding?
We are incorporating the Pyramid Principle into all of these workouts – meaning you will increase your weight and lower your reps with each set. So if the rep range calls for 3 sets of 10-12 reps, you will start your first set using a weight you can do for around 12 repetitions. On your second set, you’ll increase the weight and shoot for 10 reps; on your third, you’ll increase the weight again and shoot for 8.You want to push yourself on every set so that you are struggling to perform the last 2-3 reps while still using proper form. I recommend increasing the weight you are using it by small increments at first until you know what you are capable of handling. By the time Week 4 comes along, your strength should have improved on at least half of the exercises!
I suffer from lower back issues (compressed nerves). My pain doctor has instructed me to be careful and not do heavy barbell exercises such as barbell squats and deadlifts. What else can you suggest as an alternative?
You can hold DB’s in your hands….obviously you won’t be able to go as heavy but you won’t get that compression that you get when a barbell is on your back.
Hello! I will be doing the challenge from home, however; I don’t have a bench press. What can I use instead? Thank you.
You can always just use DB’s….same basic motion.
Hello. I am close to 5’3 but weight is 168 so do I go with meal plan 1 for my height. Thank You
Choose according to your height if you don’t fit neatly into one category.
What is the red pepper sauce in the chili recipe?
Like Frank’s red hot sauce.
How do we figure out macros for a protein substitution? For example, meal 4 on the vegan side for the women’s meal plan 3 calls for vegan meat, could I substitute ground Turkey?
Hi there,
We don’t recommend substituting. I would ask you to pick another meal if you are going to start swapping things in and out. That’s when the macros will start to stray from the original numbers and you may not see the progress that you would like to for this challenge.hi, is the serving size for the chili recipe 1 cup? Thank you! Laurie
No, Take your entire mixture and divide it into 6 equal parts into your containers. Just do the best you can making them equal. 🙂
What is some advice on how to stay prepared when traveling a lot for work? That is one of my toughest challenges and I know there’s many that do it!
Try and prep and bring as much food as you can. If you fly, freeze your proteins and check them into your checked bag. Buy fresh stuff when you get there. Switch to the easy put together meals on the plan that way you aren’t trying to piece together a recipe.
What about water enchanters like crystal light?
That’s ok. But like Nicole has discussed before, be aware of artificial sweeteners. They can make you feel bloated.
Is the turkey in the chili weight once it is cooked?
Yes, Just try and divide your mixture into 6 equal parts.
What are the guidelines for seasoning proteins?
Nothing that adds extra calories. 🙂 Most don’t….but they will have sodium. If you are sensitive to this you might want a salt free version.
(Option 1, Post workout)Since it says blend in a shake, is this something I can do the night before since I will not have access to a blender during the day? Wasn’t sure how this would taste after sitting 12 plus hours. Thanks.
(Meal 3, option 2) Can I use Mustard on the tuna? Also, how do you keep the avocado from turning brown? Does the 3 oz in water mean to weigh 3 oz in water or just choose tuna in water? The weight is different drained/undrained so just clarifying on the 3 oz in water. I have canned tuna in water so i understand that part just wasn’t sure when weighing it. Thanks.Im not sure…sometimes my shakes are good but usually I will store them in the freezer and pull it out right when I wake up.
Mustard is ok. Not sure about the avocado. It’s tuna packed in water. You are weighing the tuna itself. You are on the right track.If the macros are to add up correctly (MP2) what are the grams for apples, grapefruit and a slice of bread? For the pancakes, how many egg whites makes up 1 cup and how many grams is 1 scoop of the Protein powder (I’m using a different brand)? one last thing…for the granola bars, how many grams for the PB, oats, and slivered almonds? thanks 🙂
Hey there,
I don’t have that info readily available. I would just use the measurements Nicole provided for each recipe. Try not to sweat it.Hi, Can i substitute lactose free low sugar cottage cheese for the plain greek yogurt? I love the texture better in cottage cheese. I can make the required additions (e.g. add a little protein powder) to up the protein content. Thanks in advance.
I am sure you have read it a few times in the forums. We really don’t advise making substitutions. Not everyone is a skilled person at subbing the correct things. That’s why we give you 12 options of meals to choose. If you feel you can make an accurate sub go for it, just know that we don’t advise it. Good luck with the challenge 🙂
Hi, It says in the Dos and Don’ts not to have the Post Workout Meal on cardio/rest days but then in the meal plan it says to have that meal as your meal 5 on cardio/rest days. So…should I omit it or have it as my meal 5? Thanks in advance.
You will always have meal 5/post workout meal. The only difference is…if you weight train, you will have it post training. If you don’t, it will be your meal 5.
I had to double my recipe do you know the serving size in weight? Thanks
HI there,
It’s 6 servings.. I would just portion it out into 6 containers as equally as you can. if you weighed your pot beforehand, you could then weigh the entire mixture. Subtract out the weight of the pot (you now have the weight of the chili. Now divide by 6. Now you have 6 equal parts. That’s alot of work. Find 6 containers that are identical and portion it out. Don’t stress.The question came up if he could be switched out for Carrie gold butter ? Are usually tell my friend that we don’t switch out anything but after looking at the macros it’s not too much different…. i’m attaching a picture of the nutrition label from the Kerry Gold and from the Ghee.
The macros are a bit different. You would have to make sure that the amount you were using was the same as the ghee. I would just use the ghee and then you aren’t having to figure anything out.
I’m not trying to sound dumb here lol – can I eat a cooked egg/egg whites instead of hard boiled? I’m a texture person and can’t do hard boiled eggs!
I don’t see a problem cooking them.
