[Maureen]

Christina wrote:

I thought I saw a topic on this but can’t find it now…

Recipe says 6 servings… is there a measurement for this serving? My husband and I are both doing muscle up and not sure how much each of us needs

Thank you

Yes, if you look on the main recipe…it says there are 6 servings in there. If you look on your specific meal plan it will tell you how many servings you should have. ie 1.5 servings for one of the women’s meal plans. Hope that helps.

[Maureen]

Melissa Brown wrote:

I purchased this challenge although I am currently training for a half marathon. I intend on following the 35 Days after I run the marathon in May, I’ll be able to focus solely on building muscle.
Right now I’m going to try to follow this challenge with the idea of not losing muscle while I am doing the long runs weekly. Do you have any suggestions on what days I should do my long run? Maybe modify and upper body workout day and double up? I love the leg workouts for this challenge. I did the 60 day challenge and my legs are so much stronger that my runs are faster! The HIIT cardio days will be my speed work runs. I only plan on doing 3 runs weekly.
Suggestions on running while doing this challenge are welcome:).
(I know my results will not be what Nicole is intending for this challenge)

Hi Melissa,
Training for a marathon and doing a muscle up challenge is going to be tough. The cardio is limited on this plan so you can use the fuel for the training. THe training for the marathon is going to make it difficult. I would be afraid that you would be overtraining…that’s alot of cardio and alot of strength. I wouldn’t double up on the workouts either….they are tough ones. Can you train for the marathon and then pick this challenge up after?

[Maureen]

wcarnes3 wrote:

I love all the energy I have for my workouts with eating these excess calories! It’s what I needed!! I know it’s only been 3 days but people are already noticing my definition. Just to let you know, allot of these people have asked me what I’m doing so I’ve referred your website quite a few times already. I’m walking proof your program works!!! Loving it!!!!!!!

So great to hear! Thanks for the awesome feedback!:)

[Maureen]

Sue DiGregorio wrote:

Hi there,
So, I love apples but was wondering if I should drink the shake and then eat the apple, or add the apple into the shake? Does it matter? And, would you do the same thing for the Vegan Option 3 Post workout? (I scoop protein powder with 1 cup almond milk into the quinoa flakes?) I have never seen quinoa flakes but I may look for them.
Thanks!
Sue

I would just drink and eat the apple separately. Whatever floats your boat 🙂

[Maureen]

dsheffield wrote:

This is my 1st challenge so trying to get adjusted with everything, somehow co fused and missed 1 meal the past 2 days, guess that is why I was feeling so tired BUT I had previously watch Nicole’s tutorial on how to figure calorie intake and macros and when I calculated my intake to gain muscle it was higher than the current meal plan for women 5’4” 130lbs so I am confused that the current plan is 1688. I will trust the process for the next 35 days and see where I fall, hopefull of great results.

Hi there,
Remember….these calories aren’t figured out for you. They are covering a range of heights and weights. It’s a more general plan so that it can cover a wide range of people.

[Maureen]

sarahann25l wrote:

This might be a silly question, but is it safe to eat tuna daily? Should I swap up to another option because of mercury? I’m not much of a tuna eater but I like the easiness of it for work.

It’s not silly. Some researchers will say just eat fish a couple times/week. If you don’t feel comfortable eating it everyday, then just choose one of the other meals to sprinkle throughout the week. 🙂

[Maureen]

Siu wrote:

Aloha from Maui, Hawaii.

1. We don’t have a hack squat in our gym, what other workout can I do to replace that?
2. Do we go below level on squat?
3. Do you take a protein drink after cardio or any other time besides after Wright training?
4. On Monday and Tuesday I did my cardio at 8a-8:30a, then went home and prepare my breakfast didn’t eat my breakfast till 9:30a. For 5 meals a day at every 3 hours, my last meal is at 9:30-10p. When do you think I should try and have my last meal by? I do cardio in the morning and weight training in the evening.

Hi there,
1. There is an option to the hack squat…you hold the bar behind you. It’s basically a deadlift behind the back.
2. Going just below parallel is a good squat if your body allows you to do so.
3. PLEASE NOTE: there are weight training day meal plan and non weight training day meal plan. Read the meals plans for both. There area alot of meal options. On the weight training days pick one of those meals below that section for post training.
4. I’m not sure what you mean. If you follow the plan to eat every 3-4 hours….just see how it plays out and make the adjustments that are necessary in order to get everything in.
Thanks.

[Maureen]

Francia.a.c wrote:

Hi there,

Is there a specific top sirloin we should be getting?
I got a top sirloin skirt steak from my local Meijer and when I looked it up on MyFitnesspal to calculate the macros for this meal (4oz. Top Sirloin, 8oz. Sweet Potatoes, 1/2 Tbs Grass Fed Butter, 8 Asparagus Spears), it doesn’t match up to the macros the meal is supposed to be. It goes over in fat and is low in protein for this meal…Not sure if maybe I got the wrong Sirloin or what?

I’m able to adjust my last meal to make sure I hit my calorie and macro intake for the entire day so it is not a big deal, but would like to figure this meal out, since this is the meal I am most excited about having!

Hi there,
Some meals may be slightly higher…some lower..The macros won’t be perfect sometimes. As long as you are within the 5g higher or lower you are ok. Don’t stress.

[Maureen]

dea costopoulos wrote:

I’ve noticed my fats are off in MFP, too. I’m -2 and still have a meal to go. The post workout protein and almond milk have 3g, meal plan lists 0. I’m also a 1.6g over on the oatmeal and eggs meal option. Somehow I got over on meal 2 & 3 as well. Didn’t have time to prepare another option, so I ate chicken/rice/cashews for both meal 2 & 3. However, didn’t include the cashews in meal 3 because I was already over. Each meal should include 8g fat and the post workout 0g…with a total of 32 per day?? The cashews alone were 13.2g. Should I cut back on the cashews or just not worry about the extra fat grams?? Sorry, but I tend to overthink things. Thank you!

You might want to take a look again at what is listed on MFP….sometimes its not accurate. You aren’t overthinking anything….you are thinking 🙂 I applaud that. You want to know why and figure it out. Keep asking. It’s hard for me to help when I can’t see exactly what you are using etc. Just double check it again. See what you come up with.

[Maureen]

wendy tolles wrote:

So if i wanted to eat meal 2 again with the turkey as meal i could? Cuz I could totally do that I really enjoy that meal lol

Same meal for each meal every day if you want 🙂

[Maureen]

jorybeth3 wrote:

I listen to a lot of audiobooks and read when I have time. Any great suggestions on books to change mind set (I am a self saboteur) and keep motivated?

You are a badass! Best book I have read 🙂

[Maureen]

michelle andreas wrote:

Hi there! For cardio I have issues with running, but can do stairs and also bike.. Can I do a variation too with incline / light jog? I can follow the same HIIT interval but wanted to do something that involved less duration with sprints..

Yes, you can make the HIIT work for whatever you need to work around and what works for YOUR body.

[Maureen]

Gina wrote:

I believe there is a discrepancy between the listed workouts. The 4th exercise, one list the exercise as “Wide grip Bent over Dumbbell Row” and the other says “Narrow grip pull down”…. not sure what a “wide grip bent over dumbbell row” is

Hi Regina,
The 4th exercise reads “wide grip pulldown”. Could you point me in the area where you see this? I can find what you are looking at. Thanks so much.

[Maureen]

Wendy wrote:

For shoulders is it cable reverse fly or bent over DB rev. row.
! work out has 1 way and on the demo it says another.

Thank you,
Wendy

Hi Wendy.
I just looked at the sheet and at the video…..they are just named slightly different. Rear delt cable fly. This name is just referring to the muscle you are working. I don’t see any mention of DB rev row on day 2. Let me know if I am not looking where you are. Thanks.

[Maureen]

Betsy wrote:

I work 16 hour days but am lucky enough that 8 of those are at a gym but my problem is cardio. My second job is sexurity where I walk the grounds and have to do stairs and catwalks. I walk at least 6 miles every night and By 1:30 am my legs and feet are done! Should I be attempting the cardio and just do the best I can do?

I would do the best you can with the cardio. It seems to be 3 days of HIIT 30 min. It goes by in a flash but kicks your butt. See how you feel. 🙂

[Maureen]

knight_jag wrote:

If we are doing 4×8-12 do I go up in weight each set or keep the same heavy weight or do a drop set the last set? So let’s say I start with 12 reps and I use 25lbs and get 12 with a struggle, do I go up to 30 lbs (barely get 10), then go up to 35 and I can’t get it up….do I stick with the 30’s and just do those for the last 2 sets?

Thanks!!!

If you just got 10 with 30’s then you are within the rep range. If you can’t even get 35’s up then you can either see if having a spotter helps you in your weak spots or you prob just have to go with the 30’s. Stay strong!

[Maureen]

ksemenetz wrote:

When im doing weight training i get tension pain in my wrists, especially on things like Reverse Grip Pulldowns- My muscles can keep going but my wrists scream- but worked thru it today!. Any suggestions as to what is best to help alleviate. I do stretch for 20 min at least before i work out and include my wrists.

Would simple wrist guards help? looking for any suggestions..

Thanks all!

Maybe a wrist strap would work or taping your wrists with athletic tape. Do you have an issue with them? Is your grip weak?

[Maureen]

athenagallotte wrote:

I know we need to try to get in all our meals how bad will it be if don’t get every meal in every day at least this first week. Really trying here but I am at meal two and already stuffed.

Athena

It will take some getting used to. Do the best you can.

[Maureen]

Robin wrote:

I mostly only drink water and get my caffeine from Crystal Light with energy or from a Zipfizz. I usually have one of each per day. Is this okay, or should just push on through my morning and afternoon slump?

I think crystal light is ok. Just don’t want to overdo it. The artificial sweeteners can make for some uncomfortable stomach issues….

[Maureen]

wendy tolles wrote:

tried to see if there was a question about this before i ask on the guacamoli if I just use advacodos and a little lime juice can i make my own

salsa and lime won’t make a real impact on your macros. I don’t see a problem with that. Just avoid salsas with corn or black beans in them.

[Maureen]

Elisa wrote:

Maureen wrote:

Elisa wrote:

I have the same question. According to MyFitnessPal, I don’t have enough calories and macros left to finish eating today and I still have one more meal. So, for today, I have cut out some things (for example 2 rice cakes instead of 4).

You probably have something that is off. If MFP is telling you can’t eat anymore but the plan says you can. My guess is one of your choices has macros that aren’t matching with what we have. Take another look.

The only difference so far is steel cut vs quick oats. Looking for the green check is a helpful guide. Also, the answer on the egg whites question may be relevant.

Thank you!

Youre welcome! Good luck. You will learn alot the more you investigate and look into things like you are. Keep it up!

[Maureen]

freitas.family wrote:

I was wondering if you can give us a special Easter dinner meal plan?

Doesn’t look like the muscle up is giving the Easter bunny Dinner plan as of right now. I would recommend sticking to the plan the best you can.

[Maureen]

Ivonne wrote:

So would it be safe to use unsweetened coconut milk since I have nut tree allergy?

My guess is the fat content might be a little higher in the coconut milk….Did you work it out with MFP in order to see how it affected your macros yet?

[Maureen]

Tara wrote:

I want to make sure I understand… I’m 5’6, but 160…. I chose the height (5’4-5’6) plan even though my weight category doesn’t exist in this range?

Go by your height…even if your weight doesn’t match up.

[Maureen]

nicole.jones.mi wrote:

When weighing bananas for the recipes, is the weight listed before or after peeling the skin off?

You got it. Just the “meat” of the banana, not the skin.

[Author]

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