[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?

[Maureen]

Heather wrote:

This is funny- anyone else do this- knew calves were the last exercise…flicked to the page showing rep number…and saw 100 and thought…jeez I don’t remember doing 100 calf raises in the other weeks and was mad I screwed that up and just figured out on week 5…and then looked at it again AFTER finishing…only to relize that was the Bodyweight calf raises home workout rep number…not the gym weights loaded standing calf raises…no wonder my calves were screaming!! Looks like I may screaming every step of the way at work tomorrow after 100 weighted reps today!😂 So, that’s your laugh for the day! Great workouts you put together for these challenges Nicole. Even the warm ups are having me break into a sweat!!😅

Apparently you wanted to go the extra mile on that workout! LOL

[Maureen]

Get well soon! Take care of yourself. 🙂

[Maureen]

yogiheart89 wrote:

Besides the band, what’s the difference between the banded squats and sumo squats on day 2 of week 2?

Sumo squats is a wider stance….is that your question? Give me more info so I can answer your question appropriately. Thanks so much

[Maureen]

bev108 wrote:

Hi, do we do the rest pause method on all exercisers or selected few?

Thank you 😄

Hi there,
Where are you seeing rest pause in the plan? I want to be able to answer your question specifically. Thanks.

[Maureen]

Kara wrote:

Yes, it’s tough on my bad k ew. But even worse I’m awful at the coordination it takes to do it hahaha!! Hard on the back too, caused my lower back to spasm. Have to find an alternative.

YOu can probably throw in the step up again if that was a-ok with your knee.

[Maureen]

jody.klinnert wrote:

wondering if I am on the right food plan for bunsnguns I am on the under 5’4″ plan I started out at 130 Lbs and now 126.8 this morning I am right at the edge of 5’4″ I am following the plan to a T and I am still hungry so wondering if I need more calories or just stick with this plan.

thanks for your help 🙂

JODY

Hi there,
I would just stay where you are for now. Its only the end of week 1. If you start to feel super hungry and not enough energy and just bad all around, by the 2nd week I may look into moving into the next plan. It all depends on where your macros were before you started as well. If you know that info and these macros are WAY off from what you were doing, the other meal plan may be a better fit for you.

[Maureen]

lori wrote:

I bought and have been using the Ghee butter. I was curious as to the difference between regular butter and the Ghee so I compared the labels. I was surprised to find that everything on the regular butter appeared to be healthier. Less calories, less saturated fat, less cholesterol. I’m sure there is a good reason it is on the plan. I am curious to learn the benefits of using ghee over regular butter especially since it cost 4 times more than regular butter. I tried to include a picture but it said “file extension error”.
Thanks,
Lori

HI there,
There are some cooking differences between ghee and butter…..the fat content is a bit higher in ghee and is lactose free so is better for people with sensitivities to dairy products.

[Maureen]

salt728 wrote:

Can I substitute almonds for almond butter in meal plan 1 (Greek yogurt and 32g almond butter)? If so, would I weigh 32g of almonds or is there a certain number of almonds?

Hi there,
I’m not sure what that sub would be. That’s why we just recommend sticking to what’s on the plan so the measurements that you might do on your own won’t throw off the plan.
Thanks.

[Maureen]

noellebrower wrote:

Hi, I’m new to all of this. Re BCAA’s, we’re to take them AFTER our workout or BEFORE or doesn’t it matter. In reading your answer above, it seems that one can take them either with a cardio only or a weight session. Thank you for your response.

Hi there,
If I were to tell you one time to take them, I would say “intra” workout. Which means during your workout. But they are great anytime as well.

[Author]

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