[Maureen]

shanna.anwiler wrote:

Good afternoon. I know ideally the goal is to eat all the meal on the plan as laid out. I had weight loss surgery 18 years ago and I wasn’t able to finish one of my meals yesterday and I’m struggling with it again today. I plan to continue working to eat it all and figuring out which meals sit better, but in the meantime if I can’t finish it, should I try to leave equal amounts of the carb, veggies, and Protein? Thank you so much.

HI there,
Just do the best you can. If I understand you correctly….sometimes after weight loss surgery you just “can’t’ take in the same amounts of food you were able to before. If I am understanding you correctly..just do the best you can and what your body can handle.

[Maureen]

Amanda wrote:

I was wondering if there was a granola preference on the meal 2, meal option 3 (vegan). I know in a past challenge Kind granola was on the meal plan so I would love to use this again if possible. I have no idea if its vegan, I just liked it, lol. It doesn’t have to be vegan for me, I just wanted to eat yogurt and saw this as a meal option.

I would imagine Nicole would use the same brand. Just check the nutritional facts and make sure it would work for you.

[Maureen]

melandandycecchini wrote:

Is it ok to use the small Quaker rice cakes rather than the large if match macros? ( Flavours for small ones are better) in Canada anyways lol

HI there,
I am sure you have seen this response more than once. It’s best to just stick to the plan…but if you can figure out those macros to match the larger rice cakes, go for it.

[Maureen]

julie fritzsch wrote:

So we can now sub white for Brown?

Please refer to Nicole’s response above. Thanks!

[Maureen]

Elenor Wiberg wrote:

I was wondering about today’s program. Is it ok to do the squats in a smith machine. And If I don’t have a hack machine in my gym. Is it ok to do one part of wider and one part of narrow leg presses instead? Sorry about my English ☺️

Sure, if you feel more comfortable on the smith machine go right ahead. There is an alternative to the hack….you can do a goblet squat. Holding a Dumbell chest height (you are holding one end of the DB and the other end is facing the ground) in front of you…here’s the key: slow the tempo down 5 count down 3 count back up. It will make it difficult without going super heavy on the DB.HOpe that helps.

[Maureen]

williask wrote:

I don’t know if I’m lifting heavy enough to burn the calories I’m eating. I was kind of feeling it out today lifting heavy but not strenuous to avoid an injury.

Hi there,
Give yourself time to get used to it. This is just the start. Do the best you can and get used to lifting heavier if it’s not what you are used to. You got this!!

[Maureen]

jessicamartin168 wrote:

To Nicole and your team…Thank you!! This program is perfect for my ADD self <3 I love the amount of workouts with small set numbers and rep ranges. I am so excited, I started working out again a few weeks ago and have already huge progress in my strength. I can wait to see what happens by the end!! 🙂 Jess

Thank you Jess! I am sure when Nicole reads this she will love to know how these challenges have helped you out. That’s the point 🙂

[Maureen]

Barbara wrote:

Are some of the push exercises pull and v.s ?

Hi there,
Im not sure exactly what you are asking. Can you be more specific?
Thanks.

[Maureen]

Kayla Katterman wrote:

Hello!
If I run into time constraints for completing weights and cardio in the same session or same day. Would it be better to do:
A) Monday Day1 weights, Tuesday HIIT, Wednesday Day2 weights, Thursday HIIT, Friday Day3 weights, Saturday HIIT, Sunday Day4 weights
or
B)Monday Day1 weights, Tuesday Day2 weights, Wednesday HIIT, Thursday Day3 weights, Friday Day4 weights, Saturday HIIT, Sunday HIIT
My husband and I are sharing equip and treadmill and having to respond to waking little ones! Just let me know your recommendations on flow. My goal is to just fit it all in across the 7 days. I know it does not leave much for a rest day, but I am used to that.

Hi there,
In terms of switching the routine. I wouldn’t switch the order but you can switch the days that you do them. You can push the schedule forward if that makes sense. But you want those rest days and train days to remain in that order. Does that make sense?

[Maureen]

Stephanie Faessler wrote:

I see a lot of the ab work involves crunches or similar movements. What would be the best alternatives for those of us who have DR?

Hi there,
I would reach out to your doctor who knows exactly where you are with that. I don’t want to give you specific advice because I am not able to see you in person and haven’t worked with you. If you ask your doctor I am sure they can guide you to what’s appropriate for you. Thanks.

[Maureen]

Charlene wrote:

For weeks 1, 3 and 5, are we doing pyramid training?

HI there,
This was the explanation of when and why to use pyramid sets: (for the lower rep ranges it could be helpful)
If you have never trained in the lower rep ranges that this program calls for in Weeks 2, 3 and 5, here is what I recommend:

• Add an additional 5-10 pounds for every isolation exercise
• Add an additional 10-20 pounds for every compound exercise

If you are able to perform more than the required number of reps with that weight, continue to add more as your reps decrease. This is called the Pyramid Principle.

If the rep range calls for 3 sets of 6-8 reps, you will start your first set using a weight you can do for 8 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for 6-8 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for 6.

Here’s how it would look for a compound exercise like barbell rows during Week 2:

Set 1 8 reps with 135 pounds (let’s call it a fairly easy 8)
Set 2 7 reps with 155 pounds
Set 3 6 reps with 165 pounds (let’s call it a hard 6!)

[Maureen]

Lori Moore wrote:

I wanted to confirm on the cardio workouts. I wanted to do the Rowing Pains for something different but I’m not sure what the MI and LI means???? I thought it meant Hi row (HI) Does the LI mean low and MI mean middle ? If not, what do they mean?
THank you

HI there,
Looks like Low Intensity, medium and high. If I hear anything different from that, I will be sure to repost here.

[Maureen]

Donna Oliver wrote:

i mix mine its quite nice, sometimes i spread it on the rice cake and top with some of the tuna piled high iam wondering what to do with the coconut oil in meal 1 option2 if you have any ideas

Try putting it on the bread…almost like butter 🙂

[Maureen]

Jodie wrote:

Any suggestions on how to prepare this meal? What to mix together, how to flavour the tofu?

HI there,
I would brown the tofu…add the spinach, raisins, yeast and then mix it with the quinoa. You can use salt pepper and any other calorie free seasoning in there. You might be able to even make it sweeter like an oatmeal…and put cinnamon in there and a stevia…could be good 🙂

[Maureen]

Kathy Howley wrote:

Can we use PB2 instead of peanut butter?

Hi there,
PB2 won’t satisfy the macros that you are looking to fulfill for this meal. PB2 is used most of the time as a sub when people DON’T want the calories/macros associated with regular peanut butter.

[Maureen]

bina_how wrote:

Instead of the Ezekiel ( or other sprouted grain ) bread can I substitute this for something else For health reasons I cannot eat wheat/Rye. I know have other options available but would love to try the cauliflower egg muffins . Any substitute for the bread so I can still choose this option ?
Thank you 🙂

Hi there,
If you can find a bread out there that would fulfill those same macros then go ahead and use it. We don’t encourage the substitutions because more times than not it throws the numbers off. If you are skilled enough to figure out how to make something else work then go for it 🙂

[Maureen]

skywenchdesigns wrote:

I usually use two scoops of collagen peptide proteins a day which is 22 grMs if proteins. do I have to adjust my meals and reduce it by that amount to still keep using them? Or is it ok to use in addition

If you use anything that is not on the plan you need to figure out how to adjust the macros. Subbing anything that is not on the plan will throw the meals off. If you think you can make those adjustments then continue to use them. If not, I would just leave them out for the 35 day challenge.

[Maureen]

Leslie Campbell wrote:

For meal plan 2 non weight training days why are the fats still 40g?..shouldn’t they be higher since it’s a low-carb day? The other meal plans the fats are higher on the non weight training days…

Hi ladies,
Hang tight…my guess is that the meals are correct but there is just a typo in the macro total. Thanks for bringing this to our attention.

[Maureen]

MaryAnn wrote:

What is the best way to plan my meals around a 4:30 AM workout? I don’t know how I would get a meal in, then pre-workout and get to the gym so early. Without feeling too full when I go to the gym and getting up even earlier, what would you suggest?

HI there,
I would suggest eating half of meal 1 before you training. Then post training have your post workout meal…a couple hours after that have the 2nd part of meal 1. See how that goes 🙂

[Maureen]

katepez1977 wrote:

The dreaded Diet Coke, can I have one a day if needed? How about Extra sugar free gum?

I don’t see a problem with that. You need to be careful with artificial sweeteners…..they can do a number on your stomach. Bloating gas etc…

[Maureen]

pamburke wrote:

Hi.
I have just entered all of the exact information from Meal Plan One into myfitnesspal, and the totals are different from what is at the bottom of the meal plan guide. In the write up about Nutrition, Nicole states:
“MyFitnessPal is a free app that I use every day, even when I am not prepping for a competition. Every little thing adds up, and if you are not weighing each meal, you could be eating a few hundred extra calories per day without even knowing it.”
I am a little concerned that my total caloric intake today is approx 230 more calories than it should be. Should I cut out something from my dinner tonight?

Thanks Rachel! You hit the nail on the head 🙂 Brands differ etc. Dont’ get too caught up in that part of it.

[Maureen]

Eric wrote:

I’m coming from a lower back injury but that won’t stop to do this. Fully committed to finish this one and get that prize. 😉

Get it! We are behind you 100%

[Maureen]

sueyantko wrote:

Hi all!
I am 2 weeks out of MCL/Meniscus surgery. I signed up for the challenge mostly to keep my eating under control. I am able to do all of the workouts except leg curls and extension (which I can modify). My problem is the HIIT. My cardio is 2 weeks ahead of schedule but I am still only cleared to walk at a max speed of level 4. I can do this everyday. I am going to check this week if I can do the row HIIT Will the meal plan cause weight gain if I can not do the HIIT?
In Health, Sue

Hi there,
I think you will be just fine. The lifting is where most of your energy is going to go towards. Good luck on your recovery!

[Maureen]

Marie wrote:

What are alternatives to the hack squat? My gym doesn’t have that machine.

You can do a Hack squat with a barbell. You pull it from behind you….It’s a little awkward but it can be done. CHeck out you tube and you can see the exact execution. I wouldn’t do it justice to just describe it to you.

[Maureen]

alynnecher wrote:

Several of the exercise demo links appear to head to the demo and then redirect to the Become a Member page. I found several of these on day 4, hamstring focus. Please ask your webmaster to take a peek and correct. Thank you!

Hi there,
Can you tell me exactly what links don’t seem to be working? Thanks.

[Author]

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