Maureen
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I’ve probably missed this somewhere, but what are the timings of the meals, and during this challenge, theres only 3 meals a day? Thanks, Kaye
Hi there,
Make sure you look at all of the documents…there are 5 meals/day. Training days/non training days. Timing of meals is usually 3-4 hours. Make sure you watch Nicole’s video as well. The material on this challenge is structured differently. Go and read through all of it. I don’t want you to miss any details. Good luck!It reads 14oz for the serving size 🤷🏼♀️ Should it be 4oz?
Thanks for waiting….it’s reading 1…4oz serving. So you were correct. 4oz
Hi there !! For Option 1 What serving size should be for “teriyaki chicken and broccoli”? The recipe says serving 4.
Hi there,
Considering the macros for each one of your meals…when you add the avocado and rice 1 serving of that meal looks like it would fulfill the desired macros. 2 servings of just the chicken and broccoli would put you over the macros without adding in the additional items of that meal. I was looking at meal plan for 5’4-5’6. Does that help?I will be traveling out of town for seven days the second week of this challenge… I know, not good but I figured life is going to happen anyway I need to learn to deal with it. Are there any foods on the plans other than the obvious liquids that can’t be taken on airplanes? I know Nicole has probably traveled quite a bit over her days.
Thanks In advance AmyMost things are good to go on travel. Now international travel…it would be tough to get it in. I freeze proteins and then pull them out and put them in my checked bag and they are still frozen when I get to my destination. I pick up the items I can when I get to the destination but mostly bring it all with me.
Just curious, so this means black coffee? No way to add in some almond milk?
HI there,
I would try for black……If you save almond milk from the post workout shake you could put some here lol. Just trying to keep you as close to the plan as possible.It reads 14oz for the serving size 🤷🏼♀️ Should it be 4oz?
Hi there,
I assume it’s 4oz. I just emailed Nicole to double check on that. Please hang tight. Thanks for your patience.Can we pre soak the chia seeds in water? It makes them gel up nice like a tapioca consistency and from what I have read it’s better for your gut, so it doesn’t absorb water once eaten. Thanks!
HI there,
If that suits you…go for it!I know I’m probably the weird one here but I don’t like gummy bears and it’s a post workout option… any other suggestions? Don’t like twizzlers either lol
Hi there,
I would choose another meal altogether. The meals are meant to be eaten as written. Is there another one that you would enjoy?I will be working out at 5am. If I eat Meal 1 on the way to the gym, workout then eat the Post Workout meal within 30-45 minutes after working out, is that too much food / calories in such a short period of time? I also usually feel nauseous if I eat before I workout.
Hi there,
You could try eating half of meal 1 before then eat the rest when you are done…followed by the protein shake 1-2 hours later depending on how you feel. Or eat meal 1….and post Strength training have the shake….but you can wait 45 post workout ( I would work that out within a 45 min window post workout) Only have the post workout meal on strength days only.For Meal 1, Option 2, on Non-Weight Training Days it says 3 Cauliflower Egg Muffins, 1 1/2 slices of Ezekiel Bread, and 1 tbsp Coconut Oil.
Just curious, how would you incorporate the Coconut Oil into this meal? The only thing I can think is to drink it, and that just sounds horrible. Any suggestion?
Thanks!Toast the Ezekiel bread and spread the coconut oil on the toast like butter? 🤷♀️
That would have been my suggestion as well!
so I am entering non weight training day meal plan 2 into my tracker,
at meal 3 I have already ran out of fats for the day?? the total fats on my meal plan are well over the 40 grams of fat total budget for the day. meals 4 and meal 5 each have another 16 grams of fat in them…that would make the total fats for the day way more than 40g. Please advise as to what I am to do?? is there a typo in the plan?Hi there,
Can you please specify which options you are entering into the tracker so i can take a look to see if there is a typo? Thank you.The food portions listed in grams (like oatmeal, rice) how do you measure the grams – before or after cooked? And on a food scale? I’m used to measuring those items by cups.
Hi there,
In Nicole’s video I believe she touches on what items are measured before cooking and after cooking. Make sure you watch and read everything! There is so much great info. For oatmeal. You put your bowl on a scale, the “tare” the scale which zeros is out. Then pour in your dry oats and measure it out. There you go! Rice is measured cooked.Just want to clarify, when choosing options from meal 1 (for example). It says to pick one option. Do you mean 1 option from all 3 option choices, as in. Choose one from option 1, one from option 2 and 1 from option 3 and that is your ‘meal 1’? Thanks. Kerry.
Hi Kerry. For each meal you have 3 options. YOu can choose one of the 3 options for each meal. You can also choose an option from meal 2 and use it for meal 1 if you want. The macros for each meal are pretty close to being the same….EXCEPT FOR THE POST WORKOUT MEAL. You can only eat that post strength training. Good luck!
you can buy 100% pumpkin in a can. usually in the baking isle along with other canned pie fillings, just make sure you get 100% pumpkin and not pumpkin pie filling.
Correct Erin. Thank you!!
Usually I would have a breakfast on my way to work, late morning oatmeal, lunch, mid afternoon yogurt, than maybe dinner. What do I need to do for meal timing to get the best out of this program to change my habits and have them work for me for achange. Thank u for any advice.
Hi there,
I would eat as close to you waking up as you can. Then time your meals 3-4 hours from there. It might require some changes to how you have been doing things. Just be patient and allow yourself some time to get used to a new routine. Good luck.Hi Nicole, I usually train in the afternoon around 4pm and then have dinner after that. Should I still have my protein drink post workout before I eat as well?
Thanks, JoAnnHI there,
I would do the post workout shake/meal after you strength train and then you can work that last meal in there after the shake…..an hour or so.Is this plan built assuming a protein shake will be consumed immediately post weight training? Or is the plan to eliminate any post-training shakes & have a post workout meal (Meal 5)?
Typically I’d have a post-workout shake in addition to Meal 5, which I’d eat about 45 mins to an hour after. But I don’t want to add more calories if that’s not the intention. Thanks!Hi there,
The plan is designed to have the post workout meal after strength training. If you do not strength train you don’t consume that post workout meal. Does that make sense?I am not vegan but I like non fat plain chobani yogurt could I use that instead of dairy-free yogurt?
Hi there,
We don’t encourage participants to swap foods in and out. The macros are pretty specific in each plan, that’s why there are so many options. However, If you are skilled in swapping things in and out and can figure out those macros…go for it. Just remember, we don’t encourage it because it’s pretty detailed. Good luck with the challenge.Oh thanks so much. I should have know the answer could be found in the plan! But thanks for answering me.
No Problem. There is a lot of info to take in 🙂
I see phase 1 day 1 has standing barbell shoulder press with set/reps…2×8-10, 2×8-10/4/2 (rest pause)
Please describe exactly how this goes.
I’m just starting the 10 week PSR. Thanks!Hi there!
Make sure you read the entire plan before starting. I wouldn’t want you to miss anything. Here is the explanations….took them from the paragraph before the phase 1 plan list
Here is an example. If the rep range calls for 3 sets of 8-12 reps, you will start your first set using a weight you can do for 12 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for around 10 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for 8.
Throughout this Challenge, I want you to use the number of repetitions as a guideline. If the rep range calls for 8-12, you should be shooting for 8 reps – not 12 – on your final set.
I would rather you fall a rep or two short of 8 – with good form – than be able to perform 12 reps on your final set. If you can do 12 reps without struggling when you should be doing 8 (struggling on the last 2-3), then you aren’t lifting heavy enough and you need to increase the amount of weight you are using.
Rest pause:
Rest-Pause This technique helps you push past failure and overload the muscle by including mini-rest periods during your set (it can also be called extended-set training). When using this technique you will take all tension off of the muscle you are working by racking a bar, resting dumbbells on your knees or even kneeling (during pushups) for about 10-15 seconds. The key here is not to fully recover – it is only giving your muscles a small window of recovery so you can churn out a few more reps with each set.I recommend using this technique on the last 1-2 sets of certain exercises (which are called out in the documents below). Here is an example of how you will use this technique during on Day 1 of this Phase (Shoulders/Calves).
Exercise: Standing Barbell Shoulder Press
Set 1 Perform 8-10 reps.
Set 2 Increase the weight. Perform 8-10 reps.
Set 3 Increase the weight again. Perform 8-10 reps. When you reach failure, place the barbell on the ground (or rack it) and take all tension off of the muscle. Feel free to shake our your shoulders/arms and rest completely for 10-15 seconds. Pick the weight up and perform 2-4 additional reps. When you reach failure, place the barbell on the ground again and take all tension off your shoulders. Rest for another 10-15 seconds, then perform 1-2 more reps.Hope that helps. Good luck!
Good afternoon all,
I’m not sure if this what brought up in one of the live Facebook posts but I just wanted to make sure…..I know I heard that the next challenge would be in October (yay!!!, totally loving how these are set out, I need something simple and easy to follow)….but between when this one ends and the next one begins is there any recommendations and how to continue. I don’t want to bounce back to what I was….so would I do plan 2 for a bit and then back to plan 1 until the next challenge is announced…
Hi there,
I can totally understand why you would ask “what now?” Stay tuned with Nicole’s emails and videos. She gives you some good advice on what to do next. Alot of times she recommends to then go back to the previous phase and so on. But she may have different advice this time around. Good luck finishing the challenge. 🙂I am just wanting to make sure i do this one right as the link doesn’t work.
Is it overhead or is it out front from the chest?
Ty
It would be overhead for the medicine ball shoulder press. Start at the top of your chest and push the ball up overhead. Let me see what’s going on with that link. Thanks for bringing it to our attention.
Just wondering what became of this, as these links are not working for me??
+ add to the other links currently not working:Phase 3: barbell row
bodyweight bench step up
standing dumbbeLL calf raise
seated weight plate calf raise
glute circles
barbell reverse lunge
supermans
exercise band triceps overhead extensionHi there,
Just circling back around in the forum to make sure that everyone is taken care of…were you able to get the links to work for you?Hello,
I often find that I have a very busy schedule and when I wake up, I drink my prework-out and then get in the whole workout including the cardio without eating first. I lift heavy and the same amount of weights with or without eating? Is it really bad to do the entire workout without eating first? Will the results of the way my body will transform be different if I eat first?There are many different ways of doing things. Fasting is a huge thing now so I know lots of people are training and not eating. I have read various viewpoints that say that when glycogen is low..(you have been fasting during sleep etc) and those sources say..go for the cardio when fasted but center those meals around your strength training so your body doesn’t pull from your muscle to get the fuel (by breaking down protein). There are a million different opinions on what’s best. I would always fuel for the strength training portion of the workout. Hope that helps.
I measured dry and mad 4 servings measuring dry per box instructions. It cooked up into a LOT. After cooking I weighed outthe allotted amount and it’s only about a tablespoon. Is this incorrect to only have a tablespoon-ish amount. Please tell me what the cooked amount would be. Cooked it seems like a lot. I can’t weight it dry again since it’s cooked so if you could let me know what cooked measure I did appreciate it.
Thank you
Brenda(1/4 cup)45g dry is approximately going to make 1 cup cooked.
