mrsmeans
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BCAA’s and Glutamine help. Not sure if you take those. I can honestly say it helps because my Dr. took me off all supplements for 30 days. It’s been 1.5 weeks and I do not seem to recover as quickly.
There is no burn to shoot for. Everyone burns at different rates. You may burn that in an hour and it may take me two. So that is not a good measure of your workout. Plus, no guarantees that whatever you are using to measure is accurate. A cardio machine with all of my stats says 600 while my apple watch will say 300. Just do the workout and push yourself and you will be fine.
You don’t have to use that option at all. Pick another meal and use exchange list. I like to put 100 g(1 veggie) of sliced mushrooms mixed with my eggwhites ( 1 LP) Gives it volume and tastes good ( to me anyway). I am not sure which plan you are on 1, 2, or 3. So you can add whatever else is included with that Meal option: SC-bread, rice, potato, or tortilla, F-cheese or avocado.
Do you have a food scale. Just measure out 150 gr of cooked rice. If you do not have one, it is a great, inexpensive investment.
You should eat something before either workout that you start with in the am. This can be 1/2 of a meal with the other 1/2 to be eaten later. You should have meal5/post-workout after your weight training and move the other meals accordingly. You should eat every 2-3 hours to get in all of the meals. Hope that makes sense.
You have a total of 5 meals each day, 4 plus the post workout/meal 5. It is only the 5th meal on non-work-out days or if you weight train late in the day and have already eaten the previous 4 meals. Nicole explains this in the Q&A from Sunday (1/5/20) which you can locate on the FB page under announcements.
I was Keto for two years before doing one of Nicole’s challenges. It scared the crap out of me to start back on carbs. I transitioned without gaining, but that is my experience. I am 50 and have lost 26 pounds since doing these challenges.
I went straight from labels on the FF Cottage Cheese and Dave’s Killer Bread and then the government nutrition data on the avocado so as not to have false info from MFP since it is not always accurate. I also used the thin slice for the bread that is 60 calories per slice.
Sorry to beat this over the head. So here is what I get:
75 g Avocado 120 cal (6 carbs/11 g fat)
113 g FF Cottage Cheese 80 cal (8 carbs/12 protein)
2 slices Dave’s (Thin) 120 cal.(24 carbs/6 protein)That’s 320 Calories (38 Carbs/ 18 Protein / 11 Fat)
The recipe shows 216 (27 Carbs / 13 Protein / 8 Fat).
So if I am to eat 2 servings on MP3, it would be 640 calories, so 30% more than the plan says. I love this recipe, so I will just plan to eat 1 serving to get the daily macros as close as possible. I know that it is give or take 5 gr, this one just seems a bit more off. I really want to succeed on this challenge, and I do fully appreciate all of the work that goes onto creating these plans.
Hey Mo, Dairy is listed on the exchange list right below Fatty Proteins. (Just an FYI) I had to look too as I assumed it was a Fat as well.
You don’t need a machine or exercise ball for Nordic Curls. Look at the video (in the training section), you can have someone hold your feet and do them.
You get 2 servings of the Kabobs, so you would get 2 servings of whatever LP you choose to exchange. It will not be exact but should be within 5 gr. You also want to make the other exchanges listed as well for that meal.
Isn’t that High Intensity Row and Low Intensity Row so you would change the resistance or pull faster for the high? (assuming we are referring to the rower)
Even if you keep “starting over” you are doing better than quitting. You have to do the best you can do and doing something is better than doing nothing. The food excuse doesn’t work because there is nothing on the plan that is overly expensive. It’s definitely cheaper and better for you than processed food. Give yourself positive affirmations and not negative self-talk. I know it’s easier said than done.
Think of the healthier future you want for you and your kid(s) and the positive example you can be for them as well.
Good Luck on your journey.
