Maureen
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HI :-),
I should have asked this sooner… My workout is really late in the day, do I need to switch my meals around so I’m not having fat post workout meal? My post workout meal and last meal of the day are one in the same.
Hi Casey,
Your post workout meal should be one of the 3 that Nicole lists on the nutrition: POST WORKOUT. The rest of the meals can then be eaten whenever. The only meal that “matters” is the post workout one. It is to be eaten post strength training only. Hope that helps.So, I’m over 5’6”, therefore is the 20g of Ghee correct?
This correction was pertaining to the 5’4-5’6 meal plan.
Is there a diffrence between red golden potatoes and red potatoes?
Hi there,
In reading some potato articles lol I think some of the differences are just what they are good for in terms of cooking. Some are good for making french fries in the oven others are good for mashing. I wouldn’t stress too much about it, just make sure your serving size is accurate.When I do this, I have a hard time not hitting the back of my head with the pulldown bar. Should I be leaning forward more? or dropping my chin?
Hi there!
Great question. You should have a gaze downward angle (so chin dropped) Here are some other helpful hints. Remember it’s more of a mid back exercise…so always think you are contracting those shoulder blades.
1. Contract and squeeze the rhomboids and keep that position during the entire set.
2. Bring the bar down only to the back of the head, upper ear level. Do not bring it down to the neck.
3. Keep some bend in the elbows at the top. Don’t let the bar pull your arms straight.
This is one case where a shorter range of motion is actually safer and more effective.
Hope that helps.Is the amount of ghee correct? 20g for 5’4”-5’6”. When I log my meals my macros are spot on until I ate that meal. It sent fat 15g higher than the goal and calories went way up too.
Hi there,
The fat is a little higher than they wanted….adjust it to 16g of Ghee not 20g and they will make adjustments. Thanks so much.Hi there,
I’m on women’s meal plan 3 and I can’t seem to get the calories or macros right on any of the meals. My biggest question is, are we really supposed to have 20g of ghee? That’s 28g of fat when I’m only supposed to have 14g per meal. I’m also having the same issues that others have mentioned with the post workout option 1, coming out at 355 total calories, 45g carbs, 43g protein. The other meals are slightly off but within a few grams/calories, but with everything added up, I’m coming out 200 calories higher than what the meal plan shows (206g protein, 175g carbs, 73g fat). I attached MFP screenshots to show what I’m looking at, any help at all would be greatly appreciated!Hi there,
The fat is a little higher than they wanted….adjust it to 16g of Ghee not 20g and they will make adjustments. Thanks so much.Perhaps it’s bedn asked but is salmon an acceptable protein at all? It’s fattier so I’m sure there couldn’t be other fats in the meal?
It is fattier for sure. It will throw off the macros. I suggest picking a different meal instead of reinventing the meal.
During Phase 2 Training what is the suggested goal? Attempting to go heavier with each set as long as the form is good; or selecting a heavy weight that’s challenging, & doing all the designated set at that weight?
I would continue to do your strength training the way you did in the last phase unless otherwise noted.
Phase 2 Day 2
Videos not working:
Reverse Grip Pulldown
Straight Arm Cable Pulldown
Barbell Reverse CurlHI there,
I just looked…they are all working from my end. Let me know if you are still having trouble.If I complete the 45 min swim in 35 should I continue swimming for 10 more?
Hi there,
I would…..you are trying to get in a certain time of cardio. I would just freestyle the rest. You must be a good swimmer.The Quaker rice cakes any flavor…. there is a big difference in the calories between the flavors. Original has roughly 35 calories per cake. The chocolate has 60 per cake. So 3 puts me at 180 calories and over on my limit.
Suggestions???Honestly, Just get what you like from the options that come super close to meeting those macro goals for the meal. If you know it’s going to put you over, then choose a lower one. Take the stress out of it. 🙂
When doing the Stand up and over Barbell Press when you are counting are you counting each time you go in front of your head and then behind your head as one or each press is counted as one so when you go in front of your head that is one and behind your head is two?
Hi there,
Up AND over would be counted as 1 rep. (that’s what makes it so tough lol). Go get em!I am currently recovering from a wrist injury and need to modify some of the exercise to make sure I am not causing more damage. I am looking for alternative exercises for all the push-up variation in Phase 2 training (decline/close-grip, etc) as they are very painful to perform. Based on phase 2 training, what would you suggest? I was able to identify alternative for other exercise but wasn’t sure how to substitute those.
Thanks,
E.You could always do just a chest press close grip (get my tricep recruitment) Use some pulleys in order to get the decline angle…..That might help a bit.
Hey there,
I worked out both of your post workout meals and the macros are pretty spot on….Maybe vary 2g for each if that. Just go with it. Brands might differ and throw some things off. Look for a lower carb fruit spread or rice cake if you are worried. Its not a bad thing to compare some brands.
Sorry I am not more help.I’m on MP1 & I’m not seeing how the macros work for the turkey mushroom burger. Even adding in the avocado, it’s over protein & short carbs. Any thoughts? Maybe I’m missing something.
Hey there,
When I input everything….my carbs are within 5g, protein is within 2g and fat is also within 2g difference. It might just be what you are choosing on MFP. As long as you are within 5g up or down you are good. Just remember, there are so many options on MFP so having that cushion of 5g should help correct for that. Take another look.I cant seem to find the recipe. I’m looking under phase 2 nutrition.
The recipe is just below where it says “see recipe”. It’s not found in the recipe section.
I cant seem to find the recipe. I’m looking under phase 2 nutrition.
The recipe is just below where it says “see recipe”. It’s not found in the recipe section.
I’m trying to access the shoulder up and over video and it just takes me to the challenge homepage. I start phase 2 tomorrow so I was wondering what that move actually is. I will sub with a regular shoulder press if it’s not working by morning.
Hi there,
I just clicked on that exercise. Seems to be working just fine now. Good luck! 🙂Hi – in the Phase 2, Women’s plan 3- for the meal #1 option with the 3 quaker rice cakes (any flavor) and 36 g real fruit spread… in the nutrition summary at the bottom of the nutrition page it states that the post workout meal contains 37 G protein and 36 g carbs. I chose the Quaker Caramel flavor rice cakes. If I eat 3 of those then I am up to 33 g of carbs in the post workout meal. Won’t 36 g real fruit spread put me over the 36 g carb limit? Unless this was supposed to be low calorie / low sugar fruit spread? Thanks in advance for any clarity you can provide!
Hi there,
Have you looked at the labels of the Simple fruit spread, or organic nothing added type brands. I think it was a simply fruit spread had 10g of carbs in one serving….about 5g less than regular jelly or jam. Take a look at those labels and see what you might enjoy.I must be overlooking, but for phase 2 how many meals? Is it still 4?
Hi there,
4 meals PLUS post strength training meal. Same as before.On the training workouts chart you can print and on the bottom demo videos list looks like the day 2 has different workouts than the actual print out? was the a possible type-o?
Hi there,
Can you tell me on what days you see errors? That would help alot so we know exactly where to go and what to change if there are some errors. Thanks so much.I see the recipe calls for 44oz of ground turkey. Should that be FOUR ounces? 44 seems like a LOT lol. TIA
Thank you! I let those who can fix it know…..I am guessing it should probably read 4oz. 🙂
The bar is heavy and cutting into my shoulders an clavicle. However, I feel I could lift more weight with my legs.
Hi Without seeing your position I can’t make a true recommendation of what to do to fix it. However, here are some things that might help.
What is your rack position? arms crossed (hands over shoulders) or fingertips under bar (clean grip)? It should sit on on a “shelf” that your deltoids create when you bring those elbows up. The bar will be very close to your neck. Elbows have to stay up basically parallel to the floor, or else the bar will roll down. Torso upright, chest up etc. But the biggie is that your elbows stay up. With all of these things to consider…..sometimes the front squat isn’t for everyone. Let me know.I know this is a little late but I’ve been doing front squats and it really hurts the shoulders in front of my chest putting the bar there any suggestions. I feel like I could lift heavier but it hurts too much where the bar is resting.
Hi there,
Is it pain (like this really hurts because my shoulder is in an awkward position) or discomfort (this is a heavy bar and it’s resting on my shoulders)……each one would have a different response from me. The first one would be, if it’s pain……don’t do it and you might have an issue that needs to be resolved. If it’s discomfort…it’s probably because its a new move and you haven’t got the positioning down yet. Decrease the weight a bit and work really hard on getting a good position so that it’s “less” uncomfortable. Hope that helps.For Phase 2 can you recommend other fish we can have in place of salmon?
Hi Jennifer,
If you don’t like that meal, I would recommend choosing one completely different. Salmon is a fatty fish high in omega 3 fatty acids so you are getting much more out of it than some other types will give you. It’s too hard to substitute things without then throwing the entire meal off when it comes to the macros.
