Maureen
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Phase 1 has three 30 min sessions. Can we break the sessions up? Example: three 20 min sessions and then one 30 minute. Not ideal but if there is a time constraint…
Hi there,
I would leave the duration the same for each cardio session. That way you can keep your heart rate up for the specified time for that phase of the plan. 30 min.On the Lat Raise, it says 7 sets of 10 reps. Are we increasing the weight with each set or keeping it the same?
Also, on the drop set…do we start off higher weight and decrease weight for the 10 reps with no rest in between sets?
Thank you!
Hi there, you can increase the weight in the 7 sets but can’t lower it.
do 3 drops in weight so start higher. 1st 10 reps, 10 reps (lower weight), 10 reps(lower weight). That’s one set. So you start high and do 10, drop it do 10, drop it do 10. I hope that helps 🙂Hi
The VF post workout states cashew milk. Can you use almond or why cashew. Thank YouThat’s just the option Nicole had put. I suppose you could use the almond if the macros match up.
what can I subsitute for the spinach and califlower on the plan
HI there,
Is another meal plan an option for you? Nicole would like participants to just pick another meal plan if they aren’t liking the meal plan ingredients.Where can I find rolled oats for the parfait?
is there a certain kind?
I looked in my local Giant food store and not finding it.Rolled oats is oatmeal…you can find old fashioned or quick oats. I would go with whatever you like.
Also, what size can for the stewed tomatoes? My store had various sizes.
I would use the standard can which is usually 13-16oz in weight. depending on what’s in there. Good luck
Is hot sauce ok for a condiment?
Hi there,
its not a huge deal but Franks red hot adds 1g carb to each tbsp of sauce. that could add up over time if you are using it constantly. Sodium is pretty high too…so if you are sensitive to that you might retain some water there as well. (won’t hurt you but might feel uncomfortable). Like I said, it’s not a huge impact but it could add up.I have the same question, because on another meal in my plan it calls for 4 oz of 99% extra lean ground turkey, I’m “sure” this is cooked, but don’t know what to do for the ground turkey in the peppers. In the recipe it states to “add turkey & cook thoroughly.”
The turkey on the recipe itself is raw…so the package will give you the weight. Any meal plan listed on the plan, for example: 4oz turkey, rice and vegetable…would be 4oz cooked turkey. When you read most recipes the meat they ask you to add is usually raw anyways. hope that helps.
During the week I feel like I live out of my car with the driving I do for work. I will be packing my meal for sometimes two days at a time but there are days we have lunch or dinner events at restaurants. How should I go about those situations? I don’t want to seem rude and not eat with everyone. Can I just order plain chicken and vegetables?
HI there,
I know it can be tough when you are trying to do something that most wouldn’t understand nor even care. The problem is when you order food from a restaurant, you have no idea how they are cooking it. So they can add oils and butters etc. I would try and stick to your plan as much as you can. If you can get away with eating your stuff before the meeting, then do that. Do the best you can. We are all going to have challenges like that.Is the 100 – 120g per banana or total for2 bananas?
Hi there,
I think Naomi is referring to one medium banana weight of 100g-120gAny word on the vitamins? I know the SS challenge will be over in 2 days but I still would like them.
I believe I just saw an announcement that they are back in stock….she had a video up on the FB group.
I have a question about the cajun chicken foil packets.
How many oz should the chicken breast be. it does not say in the recipe.
and do you leave them whole when baking or cut them up with all the other stuff.
I was cutting them up and thought that dividing them some of the other packets may get more chicken if I do not do them equally perfect. Which will not happenHI there, The three breasts total will roughly be 1 pound of chicken. Then mix the ingredients with the breasts. I would take one breast per packets and spoon the vegetables as evenly as possible. Good luck!
Just double checking something. I notice the macros in meals have lowered slightly in Phase 3, except under Men’s Meal Plan 1 – Meal 3, it remains exactly the same as in Phase 2:
125g brown rice
7oz 93% lean ground turkey
1 cup zucchini…is this correct for the final phase, weeks 5/6 or should something be a smaller portion here? Thanks!
Yes only meal 3 option 3 is different. Option 1 and 2 are the same. The macros are within 5g of the goal number and if adjusting an entire ounce made it more of a variance than that, she left it the same. It will be a deficit due to the other meals being lower. The number one thing is that the total calories/macros at the end of the day will be lower than phase 2. I am guessing most are not eating the same meals for all of them. In this case, I would suggest eating it once and you will be fine.
Ok, going by her email she sent out it mentions each meal…. (see below) So, if you can confirm that’d be great. thanks.
Remember, Phase 3 of your meal plan starts today, meaning your calories and macros decrease for each meal.Gotcha Marc, I am checking it out and seeing if there is a typo or another explanation. Sorry for the confusion.
Can we eat salmon? Change in fish?
Hi there,
Salmon will add more fat to that meal. Please just stick to the fish selections Nicole listed above. Thanks so much.Just double checking something. I notice the macros in meals have lowered slightly in Phase 3, except under Men’s Meal Plan 1 – Meal 3, it remains exactly the same as in Phase 2:
125g brown rice
7oz 93% lean ground turkey
1 cup zucchini…is this correct for the final phase, weeks 5/6 or should something be a smaller portion here? Thanks!
Hi there,
Meal 3 might remain the same….if the other ones have changed slightly…then Nicole made the changes where she wanted to for the final phase. 🙂Hi, I’m not sure what this exercise is so I clicked the link to go to the video and it takes you to a page to sign up as a member? I think the website is messed up. Can someone explain this exercise or fix the link? Thanks!
Hi there,
I just checked it and I go straight to the video. Try just refreshing the site and give it another go. If you are still having trouble. Email [email protected]. They can just make sure all is good on your end.It’s going on the last week of the 2nd nutrition phase and I have a question regarding the fats for meals. Would it be acceptable to swap the avacado and pecans for meals 3 and 4? For example, have the pecans with the chicken salad, and the avacado with the fish tacos? I wasn’t too crazy for the fish tacos because they are a little messy at work. So instead of making tacos, I baked my tortillas to make chips. Thinking about using the avacado with the chips.
I don’t see a problem with it….in the end the macros will be the same. The avocado does add more carbs to that meal. But as long as you are hitting those numbers at the end of the day, that’s the important thing.
Hi there,
Thanks so much for catching that. It is now fixed on the site. Sorry for the confusion.
Thank you!Hi Nicole, Moe, and Naomi,
Phase 2 week 3/4 of women’s plan 3
When I entered the macros in to my fitness pal, the calories were calculated lower. I looked over the daily totals and seems that it should be 56 g fat not 44g. When I adjusted it to 56 g fat then the calories and other totals were correct on my fitness pal. 14 g x 4 meals =56g
Please advise, was this a typo in the plan?
Thank you!Hi
Thank you for being so patient. The macros should be:(the calories were correct. The fat grams were off)
Carbs 155g
Protein 180g
Fat 56g
Calories 1844
all other meals 394cal/32c/36p/14f
Post workout 268cal/31c/36p/0f
Thanks so much. That will be changed on the site as well.Hey there,
It could be just a different combo of foods you aren’t used to, certain vegetables etc. The body could just be adjusting. How is your water intake? It’s worth looking at the dairy part of the plan as well. Sometimes we can develop some sensitivities….as we go through different phases of our lives. It might be worth looking to take digestive enzyme as well. If you aren’t used to that amount protein intake, vegetables…the enzyme can help your body break it down and use the nutrients more efficiently. Hope that helps.Hi- I will be at the Brentwood camp this weekend, should I skip training considering our workouts during the camp? Will workout Friday am, so the only thing I’m concerned about is the Sat leg day.
Thanks!Hi there,
The weekend will end up working your entire body. I would say it’s safe to assume you will be covered all weekend for your challenge workouts. 🙂Looking ahead, I am a bit confused on this w/o. I watched your video and understood the premise. Looking at the w/o, you say to set the interval time app to 25? There are 30 exercises in total. Doesn’t that mean we set the app to 30? Also do we do 1 set of each exercise or 3 like you did on your video. I apologize for my confusion!! This is a first for me!! Thank you!!!
Hi there,
in the end you will be using the 45/35 timer 30 times.
There are 6 exercises and 1 cardio in each round.
You work your way down the list of exercises 4(5 seconds) in round 1. Jumping jacks is the cardio (35 seconds) between each exercise. Once you complete every one on the list once, you keep moving into Round 2….same…round 3 etc. You are working non stop. Move through each round one time. Does that make sense?Hi there,
1 mph is roughly equivalent to 1.6 kph. That should help a bit in order to figure out where you should be. Hope that helps.Just wondering…is a 3.0 a jog or a walk on the Treadmill? I am at a walking pace at 3.0 and wanted to make sure it wasn’t supposed to be a light jog. Believe me, I’m dying when that walk finally comes, but if I need to be at a light jog, I’d like to know. I realize as well that all TMs are different, but it’s a Proform so it should be pretty legit in its settings. Thanks so much!! This challenge is great!!
Hi there,
3.0 would be a super slow jog…not sure I would call it a jog lol. I am sure after running….it feels pretty good to jog at that pace. Do what feels more natural.
Good luck!
