Maureen
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Hello! I will be doing the challenge from home, however; I don’t have a bench press. What can I use instead? Thank you.
You can always just use DB’s….same basic motion.
Hello. I am close to 5’3 but weight is 168 so do I go with meal plan 1 for my height. Thank You
Choose according to your height if you don’t fit neatly into one category.
What is the red pepper sauce in the chili recipe?
Like Frank’s red hot sauce.
How do we figure out macros for a protein substitution? For example, meal 4 on the vegan side for the women’s meal plan 3 calls for vegan meat, could I substitute ground Turkey?
Hi there,
We don’t recommend substituting. I would ask you to pick another meal if you are going to start swapping things in and out. That’s when the macros will start to stray from the original numbers and you may not see the progress that you would like to for this challenge.hi, is the serving size for the chili recipe 1 cup? Thank you! Laurie
No, Take your entire mixture and divide it into 6 equal parts into your containers. Just do the best you can making them equal. 🙂
What is some advice on how to stay prepared when traveling a lot for work? That is one of my toughest challenges and I know there’s many that do it!
Try and prep and bring as much food as you can. If you fly, freeze your proteins and check them into your checked bag. Buy fresh stuff when you get there. Switch to the easy put together meals on the plan that way you aren’t trying to piece together a recipe.
What about water enchanters like crystal light?
That’s ok. But like Nicole has discussed before, be aware of artificial sweeteners. They can make you feel bloated.
Is the turkey in the chili weight once it is cooked?
Yes, Just try and divide your mixture into 6 equal parts.
What are the guidelines for seasoning proteins?
Nothing that adds extra calories. 🙂 Most don’t….but they will have sodium. If you are sensitive to this you might want a salt free version.
(Option 1, Post workout)Since it says blend in a shake, is this something I can do the night before since I will not have access to a blender during the day? Wasn’t sure how this would taste after sitting 12 plus hours. Thanks.
(Meal 3, option 2) Can I use Mustard on the tuna? Also, how do you keep the avocado from turning brown? Does the 3 oz in water mean to weigh 3 oz in water or just choose tuna in water? The weight is different drained/undrained so just clarifying on the 3 oz in water. I have canned tuna in water so i understand that part just wasn’t sure when weighing it. Thanks.Im not sure…sometimes my shakes are good but usually I will store them in the freezer and pull it out right when I wake up.
Mustard is ok. Not sure about the avocado. It’s tuna packed in water. You are weighing the tuna itself. You are on the right track.If the macros are to add up correctly (MP2) what are the grams for apples, grapefruit and a slice of bread? For the pancakes, how many egg whites makes up 1 cup and how many grams is 1 scoop of the Protein powder (I’m using a different brand)? one last thing…for the granola bars, how many grams for the PB, oats, and slivered almonds? thanks 🙂
Hey there,
I don’t have that info readily available. I would just use the measurements Nicole provided for each recipe. Try not to sweat it.Hi, Can i substitute lactose free low sugar cottage cheese for the plain greek yogurt? I love the texture better in cottage cheese. I can make the required additions (e.g. add a little protein powder) to up the protein content. Thanks in advance.
I am sure you have read it a few times in the forums. We really don’t advise making substitutions. Not everyone is a skilled person at subbing the correct things. That’s why we give you 12 options of meals to choose. If you feel you can make an accurate sub go for it, just know that we don’t advise it. Good luck with the challenge 🙂
Hi, It says in the Dos and Don’ts not to have the Post Workout Meal on cardio/rest days but then in the meal plan it says to have that meal as your meal 5 on cardio/rest days. So…should I omit it or have it as my meal 5? Thanks in advance.
You will always have meal 5/post workout meal. The only difference is…if you weight train, you will have it post training. If you don’t, it will be your meal 5.
I had to double my recipe do you know the serving size in weight? Thanks
HI there,
It’s 6 servings.. I would just portion it out into 6 containers as equally as you can. if you weighed your pot beforehand, you could then weigh the entire mixture. Subtract out the weight of the pot (you now have the weight of the chili. Now divide by 6. Now you have 6 equal parts. That’s alot of work. Find 6 containers that are identical and portion it out. Don’t stress.The question came up if he could be switched out for Carrie gold butter ? Are usually tell my friend that we don’t switch out anything but after looking at the macros it’s not too much different…. i’m attaching a picture of the nutrition label from the Kerry Gold and from the Ghee.
The macros are a bit different. You would have to make sure that the amount you were using was the same as the ghee. I would just use the ghee and then you aren’t having to figure anything out.
I’m not trying to sound dumb here lol – can I eat a cooked egg/egg whites instead of hard boiled? I’m a texture person and can’t do hard boiled eggs!
I don’t see a problem cooking them.
Hello! Are we able to upload photos of the neck down?
Hi there,
Make sure you read about the plan. I pulled this from the first couple paragraphs
“Be sure to take three full-length photos – front, back and side – and make sure your entire body (head to toe) is visible.” So take full photos, face included.I should know this by now 🤪 but is the arm and thigh measurements just for one or both together?? Both arms or just one? Thank you!
1 measurement for the right and one for the left 🙂 Both sides.
I’ve heard multiple sources on incline from flat back to arched. Which way should you perform? I was also curious about open vs. closed grip on presses. Preference?
Thank you!
JoshuaYou may have somewhat of an arch in your back…the more extreme the more it can put stress on the discs in the low back. I don’t see a need to use powerlifting techniques for our purposes here. I wouldn’t use a thumbless grip on the bench press, there is a risk of the bar slipping out and it becoming a dangerous situation. Best to be safe.
Yes, a 5 second negative is a 5 second count as the bar goes down to your chest.
Would you do this move for each of the reps then? I was thinking of doing this with a spotter on a normal bench, but if I had to do the negative each time down then I may go to the smith machine (plus it may be open since everyone does chest on Monday’s). Just double checking before Monday.
HI there,
it’s listed as doing at the smith 🙂 So you are all set. You are just controlling the speed coming back down to your chest…(extra sore after this one)Hi, I didn’t see any HITT cardio for at home workouts. Did I miss it? I don’t belong to a gym.
Thanks, CathleenYou might be able to just modify the total tabata workout to suit the time needs of the phase 1
What other cardio options are available for home if you don’t have a treadmill, rower, stepmill, spin bike?? And it’s -10 so outside running right now is out of the question.
Looks like the TOTAL TABATA workout is a good option for you. It’s listed on the examples. I know it says use for phase 2 only but you can use those ideas and cut the time down and do it at home.
Would it be ok to add a cardio day on the weekend (rest days)? I love my weekend runs. Would a 40 min run on a rest day deplete the muscle we are working to grow, or is that ok?
I would try and follow the plan as written. If you look to phase 2…more cardio is come. More cardio will take more calories. Phase 2 will end up doing that for you 🙂
I know diet is key, but when training I can’t lift as heavy as I used to. I lift heavy enough to challenge myself but to avoid an injury or wake up an old injury. I did the build challenge and had someone ask me what kind of diet I was on. I just gave a simple answer “a build diet” they told me I’m probably not lifting heavy enough to balance my calorie intake. Could this be a concern or will I still get good results eating as much as the 60 day challenge requires?
First off….I think you know whether or not you can lift more than you are. Are you challenged? Are you following the guidelines of how Nicole tells you how to lift heavier than you are used to? don’t worry about what someone else’s opinion is on how they “think” how hard you are training. You are your own measure of that. Just be honest with yourself and ask..can I do more? You got this!
I just have a question about the reps
Somstarting juat as example on the day one chest/bicep Incline bench. 5 sets. Reps state: 10-12/10-8/6-8/8-10
Do you aim for the 10-12 for week 1 on all 5 sets while increasing weight or just start at 10-12 and then increase weight and slowly decrease number of reps with each set round ?Hi there, make sure you read the text before the workouts. There is a lot of this info in there.
“We are incorporating the Pyramid Principle into all of these workouts – meaning you will increase your weight and lower your reps with each set. So if the rep range calls for 3 sets of 10-12 reps, you will start your first set using a weight you can do for around 12 repetitions. On your second set, you’ll increase the weight and shoot for 10 reps; on your third, you’ll increase the weight again and shoot for 8.” so your goal on week 1 is 10-12. Use the principal above to accomplish that.