Maureen
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Hi! I was just wondering the rationale behind the macro and calorie counts? I just like to understand why I am doing something! Thank you!
I am not sure what you mean. I am going to stab at it. The macros and calories are based on height and weight and goal of the phase….ie more protein carbs etc. I would ask this on a Q and A and I am sure Nicole can answer that a bit more.
i eat at 6,9,12,3,and 6. if i workout at 1pm do i switch meal #4 with #5? and can it be a shake OR turkey and rice?
Yea, that looks like yo have the right idea. When you strength train, meal 5 just goes right after that. You can choose any of the meal 5 options.
So i added the 50g of blueberries to my batter which i divided into 191g batches (my total was about 510g) and 1.5 servings turned out 3 fairly large pancakes is this right Or did i do something wrong? Is the breakfast fairly large?
Hi there. It doesn’t matter how many you made…we are all making them differently. Take the total that you got and divide them equally into 4 servings. There you go!
On days you weight train, take it within 30-45 minutes after your workout and adjust all other meals accordingly. On non-weight training days, this will be your Meal 5.
What does it mean where it says ‘adjust all other meals accordingly’? Do i not just eat meal 5 on non weight training days? What do i adjust on the other meals? Also 210g of strawberries is alot in a shake is that correct? (Vegan post workout meal)Adjusting meals accordingly just means on weight training day your meal 5 is post workout. Whatever time that may be and the meal 4 would be your last meal of the day. You always have meal 5 just depends on when your workout is during the day. I am sure it’s correct. The carbs are a bit higher in this phase, we are in a building phase for this first phase.
Hi Guys,
How big is the scoop of N Power? I can’t get it here in Canada, and I want to be 100% sure I’m using the right amount of powder.
ThanksThe macros of one scoop are:
2g carb, 1g fat 20g protein. That should help.Ok.. so just curious if proteins that are given could be switched? Like let’s say I like egg whites instead of tuna with the meal that has Ezekiel bread with avacado? Is that ok? Or no? I didn’t think a change of protein would matter if it was on the meal plan but I wanted to ask! Thank you so much for answering our questions!
Tammy answered you correctly!
I’m not sure what I did wrong, but they came out very dry. Any suggestions??
I would recheck everything. Mine were pretty darn good!
Instead of cheddar cheese, can it be substituted for low fat string cheese? Thank you in advance😊
Hi there, We don’t recommend swapping items in and out of meals. If you can find a cheese that will have similar macros as the cheddar that would be ok. Good luck
I used to be a fan of fish. But every time I would eat it along of veggies and such, it would not satisfy me. At all. It would actually make me feel hungier and shrimp has too much sodium to me. What could I swap it for? Like would ground turkey be okay? Thank you in advance😊
Hi there, I would choose another meal with the items you like better. We don’t recommend swapping items in and out of meal plans. It will throw the macros off. You have 12 awesome meals to choose from 🙂
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.
