Naomi
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Is 185g of Unsweetened Applesauce for Phase 2 (Women’s Meal Plan 2) correct for 3/4 SC. I thought it might be a lot and wanted to confirm.
185g is correct for 3/4c applesauce, yep 🙂
I did the shoulder workout yesterday and I feel like I involved my neck too much. Are there any tips yall can give on form so that I don’t involve my neck so much while doing shoulders. The move that I think effected my neck the most was the standing dumbell over head hold. I felt like I could handle the weight w my shoulders but was seemingly straining my neck more than I’d had liked to. I tried relaxing my shoulders down and pushing my neck back because it did seem like my neck was wanting to go forward like a turtle lol. Any input is appreciated.
It’s your traps that are activating too much when you are doing shoulder exercises causing your neck to activate. Until you can keep your traps from engaging (it is a controlled learning over time) you will need to go lighter with the weights. When you go lighter, your shoulders can lift without your traps and neck being involved. When you go heavier, your teas and neck will end up activating.
Yes, you can actually do the movement with heavier weight, but not without your traps and neck trying to “help.” So, for now, only go as light as what your SHOULDERS alone can lift. The second you start to feel your shoulders shrug up (your traps engaging) then you are lifting too heavy for what your shoulders alone can lift, does that make sense?
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaIt’s: SHREDZ25
When should you typically start to see results? I’ve haven’t lost any inches and I’ve been gaining weight, I’m not sure what to do. I’ve followed the program and have been getting in five days of cardio. I haven’t worked out in five years so I thought I would see some progress by now.
The first phase is more of a muscle building phase, and phase 2 is when you start to lean out, so gaining some weight the first phase is not unusual, The second phase, you should start to lean out. We are only 3 days into the leaning out phase, so give it a week or two 🙂
How many ounces or grams of ricotta cheese are considered 1 serving of lean protein? Trying to use up the leftovers from phase 1.
Thanks!
1 serving of a lean protein should equal 25g of protein, so look at your nutrition label on your cheek container to see how many grams of ricotta cheese is equal to 25g of protein.
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaLet me confirm the code and get back with you, I want to make sure it’s correct 🙂
Do you just add a set of lunges after or when you are in the push-up position you individually bring each leg up? The video just links back to the original inchworm.
Thanks!They aren’t regular/traditional lunges, it’s a “runner’s lunge” once you’re in the plank position. You’ll see the instructions under the exercise “Inchworm Pushup w/Runner’s Lunge” *once you reach plank position, bring one foot up to your hand in a runners lunge.
Does that make sense?
I thought we could use the food exchange list for anything in that same food group, V for V, LP for LP, etc.
Are you supposed to be only doing Option 1 for the whole day or only Option 2 for the whole day?
If we use the food exchange list, things will be different if I pick option 1 vs. option 2 with them not being the same.
You can use both Option 1 and Option 2 throughout the day. If you haven’t watched her nutrition videos HERE then you might want to go over them, as she explains all of that in the videos. Also, if you look at the bottom of the meal plan, you will see that both Options 1 and 2 come out to the same calorie and macro totals for each meal and for the whole day.
I was looking over the meal plan and starting to use the exchange list. I noticed that on Meal Plan 2- Meal 2- Option 1 and 2 are the same but one only has 1/2 V and one is a full V.
Is this an error? How are these equal with one being only half V?
If you look at all the meals, Options 1 & 2 will have slight (emphasis on slight) variations with some of the portion sizes in the exchange list. The ranges are all within the totals that add up to the calculations for the meal plan goal calories and macros.
This week I have done all the workouts consecutively because I have weekend engagements and want to do a bike ride. I got to home workout day 4 and was wondering if I can still do home workout 5 tomorrow because the glutes were worked some with the suitcase deadlifts even though lower body wasn’t the focus of day 4 workouts.
Also about EAA and BCAAs I know alot of people supplement them and also get them in their protein shakes. How do you if you’re getting too many of them and or is that possible. My protein powder doesn’t break down the milligrams for each but instead gives them as accumalative amounts as alot of them do. I’m about to start the nicole EAAs too and was just wondering about this.
Thank youHey there-
You can do the day 5 workout tomorrow as long as your lower body isn’t too sore. If your legs/glutes are sore, I would advise not doing the workout, as that is an indication that those muscles are still recovering and not in an ideal place to be worked again.
If you are taking in all your daily protein, you don’t necessarily need EAAS essential amino acids). Amino Acids are the building blocks of protein. When you consume protein, your body breaks down the protein into amino acids so that your body can readily absorb the amino acids, as we aren’t able to absorb protein directly so it has to be broken down in the digestive system. EAAs are the “broken down” version of protein.
You really can’t over consume amino acids because your body will just excrete the excess unused amino acids in your urine. If anything, you would just be spending more money than you need to if you end up buying and consuming more than your body uses, but everyone is different so it’s difficult to gauge how much your body will actually use versus eliminate. Does that make sense?
Wow I was clearly half asleep when submitting my question!
Meant to say – I eat my POST workout meal within 30 minutes, and my macros have been on point all day.
Thank you
This is a very individual thing. Some people do better with food in their stomach before strength-training, others prefer to not have much in their stomach before strength-training. Do what works best for you 🙂
Thanks!
I just looked at a calendar, my calendar shows July 1st is on a Tuesday.
Any clarification on this yet?
I answered above 5 days ago with correction on how to conduct this finisher 👍
Hi
I noticed the calendar for the after photos has July 1 on a Tuesday, but July 1 is on a Wednesday. Is the last day for photos Tuesday, July 1 or Wednesday, July 2 thank youRebecca
I’ll reach out to Nicole for confirmation.
Thank you for your response. Any word on the hummus serving yet?
Sorry for the delay, it is a type-O in the food exchange list that we are getting corrected. It should be 28g in the food exchange list serving she (1 F) so 14g for 1/2 serving is correct.
Lima beans isn’t listed as a starchy carb. Would this be a substitute that is okay?
Yep, you can include lima beans. If you would like to include a food that isn’t listed in this challenge, you are free to do so but will have to make your own calculations with portion sizes in a food journaling app, such as My Fitness Pal, to get the accurate portion size for your meal plan, food exchange equivalent.
Please forgive me if I have missed the answer. Has there been clarification regarding the AMRAPs in the sets column vs. rep colum?
Can you tell me what workout you are looking at? Page number please 🙂
When it says 1 cup of egg whites is that 1 cup liquid before cooking or one cup after cooking? I’ve been doing 1 cup liquid then started to question whether that was correct.
Measure liquid egg whites before cooking 👍
I need some clarification on the hummus serving. The the food exchange list states a serving is 56g but on the daily meals it says half a serving is 14g. I know 14g isn’t half of 56g. So is a full serving of hummus really only supposed to be 28g? I didn’t know if that 56g or 14g was a typo.
I also do mostly manual labor all weekend outside and on one those days will also have to squeeze in one of my workouts. I currently don’t have a wrist tracker yet, but wanted to know if I should add some calories on those days because I know I’m going to be burning way more and don’t want my energy to get too low. What are your thoughts on this and what I could maybe adjust if I know I’m going to be moving and sweating most of the day. I’m currently following the lowest calorie meal plan on the list.
Hey there,
I will confirm the first portion of your question with Nicole and get back to you with an answer. As far as your extra active days, it’s impossible to calculate how much extra you should be getting in. We really can’t recommend anything outside of what Nicole has written in the challenge. Some participants are very sedentary outside of the challenge workouts, and others like yourself can be extremely active outside of the challenge workouts. This is very individual, so just do the best you can. Maybe go one meal plan up for the days you’re more active and see if that helps.
Women’s Meal Plan 3 phase 1 meal 4
There are 2 options with the same FP amount and Veges amount. However the SC amounts are different. One is 1 1/4 SC and the other is 1 1/2 SC. If left up to me I’m choosing the larger portion of SC…tehehe but just checking to see which is accurate.
They are both accurate, the difference between the two will be within the acceptable range of your allotted carb goals for that meal. Make sure you read through all the nutrition info and watch the nutrition videos, she explains the portion sizes, food exchange list and “acceptable wiggle room.” 😉
Can I get a little more explanation for the AMRAP finisher for day 1 upper body gym workout? The other AMRAP finishers for other days are for 5 minutes or have a defined stopping point, but this one appears to go on indefinitely? Just keep going until failure?
I will let the team know of the correction, but follow suit with all other AMRAMP instructions, finishing as many rounds as possible in 5 minutes.
Thank you but I just checked all the meal plans and they all call for 1 serving. For the ricotta toast.
The recipe makes two servings, so one serving would be half 👍
When I want to add fruit do I substitute it in for the SC? I don’t see a full serving of FR in any of the meals for Meal Plan 1, Phase 1
ThanksThe post workout meal has one full serving of fruit in it (meal 1 has 1/4 serving of FR). You shouldn’t substitute a fruit for a starchy carb, they are not an even exchange. Only fruit for fruit and starchy corn for starchy carb.
Silly question but in the first section of the warmup is the incline dumbbell press and wide grip pull-down part of warmup?
No, just the first 3 exercises for 2 sets are the warm-up exercises.
The recipe states 2 servings
But it only calls for 2 slices of bread so we are only supposed to have 1 slice? I’m seeing people eat 2 slices as 1 serving could you please clarify thanxThe serving size for your meal plan depends on what meal plan you’re following.
