Naomi
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I’m sorry Naomi, I meant to say Meal 2 – Option 1 and 2 (the SC are a 1/2 more on option 2 and everything else is the same). I get what you are saying and I don’t over think it too much. Just this particular scenario had me pondering.
If you add everything up in options 1 and options 2, even with the 1/2 difference in SC, the calories and macros should still come out to be roughly the amount of the meal goal totals.
Women’s Meal Plan 2, Phase 1 – I was curious why the first option 1 has LP, SC, F and option 2 has LP, SC 1 1/2, F? If I do the exchange for any of these option 2 gives me 1/2 extra SC.
Option 1 for that meal plan has 1 LP, 1 SC, 1/4 FR and 1 F. Option 2 has 1/2 FR, 1 1/4 LP and 1F. The fruit servings are different in these two options, which will account for a difference in carbs, but the two meals will equal out in total calories and macros.
Don’t overthink it 😉 Nicole did all the math and meal combo work for us. Each meal is roughly the same totals in calories, carbs, proteins and fats. Option 1 or 2 might be different in the TYPES of carbs, or one might have a lean protein but more fat source while the other has a fatty protein but less of a pure fat source, even though the total fat will equal out the same, just coming from different place. Make sure you watch the video How To Use The Food Exchange List HERE
I had a quick question about the training order in the program.
I do a lot of these programs and generally aim to hit all five sessions each week, but realistically some weeks I only manage four. When that happens, I like to prioritize lower body and avoid missing leg day. In this program the last training day of week is lower body and I missed it last week.
I’m wondering how important the order of the workouts is and if so why? Does it make a big difference if the order changes a bit from week to week?
For example, would it be okay to move the glutes/legs day up and leave an upper-body day (like shoulders or chest/biceps) for last when needed?
I also have a shoulder injury, so if I do need to miss a session, I’d prefer it be shoulders and focus on physio that week instead.
Thanks so much!
Hi Angela-
Nicole does arrange these workouts in the order that she does so that you have plenty of rest days between upper body/lower body days for proper recovery. That being said, the order of these workouts in this challenge is set for the general challenge member who, assuming, would be able to get 5 days in with no injuries to work around, etc. Since you have specific needs, you can rearrange however seems best for you, your situation and your schedule. We can’t possibly predict all scenarios, and we aren’t able to anticipate how people might need to adjust things individually (that’s more of personal/one-on-one training). Generally speaking, it’s best to follow the challenge workouts and meal plans as Nicole has it laid out, but if you need to change anything up based on your individual circumstances and needs, just do what you need to do and do what you can to make it work for your situation 🙂
~ Naomi
Planning ahead with travels. Can you double check the overall protein and carb count for men’s plan 2, phase 2? It appears the amount of carbs and proteins are mixed up?? Thank you!
Yep, daily protein totals should be 250g and carbs should be 200g, we are getting the type-O fixed in the ebook! Thanks for the catch 🙂
Planning ahead with travels. Can you double check the overall protein and carb count for men’s plan 2, phase 2? It appears the amount of carbs and proteins are mixed up?? Thank you!
I will reach out to get these double checked and confirmed, then get back with you asap!
I saw Nicole Wilkins post a recipe for chocolate chip muffins & made them this weekend… they are DELICIOUS!!! But, I want to know what I count them as in my meal plan.
Thank youThis recipe was posted on the NPower Nutrition Facebook page (please click & follow the page, then scroll down to see the recipe) and instagram page (IG: @npowernutrition) and is not part of the challenge recipes, so it, unfortunately, doesn’t fit nice and neat into any of the meal macros. Just like any other recipe that’s not part of the current challenge, unless you are skilled at calculating macros and can fit it into your plan by adjusting other meals and macros, it would be best to stick to the meals, foods & recipes that are already incorporated in the current challenge 😉
Another “math” problem I can’t solve or comprehend, if I exchange meal 4 on plan 3 option 2, 5oz of top sirloin for ground turkey or salmon do I keep the ounces the same as what the plan calls for, 5oz?
Top serloin and salmon are both Fatty Proteins (FPs) and ground turkey is a Lean Protein (LP). Make sure you watch the video Nicole has on how to use the food exchange list (as I mentioned in your other question about how to exchange white rice serving). I linked the video in my previous comment, but am not sure if you watched it or not. She explains in her video exactly how to use the food exchange list. Click on THIS LINK and scroll to the first video “HOW TO USE THE FOOD EXCHANGE LIST.”
I have a belly button hernia and possibly some separation in my abs from having 2 big babies. I’ve heard Crunches are not really good for those conditions?
Yes, it’s not a good idea to do crunches if you have a hernia. You can do standing one knee crunches, alternating and really contracting your abs when your knees come up. This will allow you to contract your abs without extra pressure that crunches cause.
What are your thoughts on jerky? I will be going to a football game and thinking of food to pack and avoid the stadium food. Could jerky be a protein exchange?
We do not have beef jerky currently in the food exchange list, but if you wanted to calculate your own food exchange and fit it into your meal plan macros for the football game, you can do that. I suggest trying to find a zero sugar one.
the recipe is six servings, hoe long can it be kept in the fridge?
I haven’t personally tried storing it, but I am guessing 2-3 days, typical of any leftovers. But, again, I have never stored the French Toast recipe.
Ok thanks. That helps. That’s the math I was getting but it didn’t seem correct. Sorry for the back and forth. I think I was confused myself and thinking to hard
Ok great, glad you got it and I was able to help 🙂
Does the challenge promo code work with the collagen? I tried using it today since the collagen is back in stock but it says it is invalid.
The Promo Code is: BuildBurn26 but if that isn’t working for the Collagen, I will find out why it might not be working and get back to you ASAP.
I still don’t understand. 1 serving is 25g but if you look at the list of white rice it says 1/2 cup (100g). So, if 1 serving is 25g where does the 100g come from?
Idk, surely I’m making this more difficult. I’ll try to find her video and watch it. At this point it’s going to be easier for me to stick to the plan lolOne serving of a starchy carb is, for example, 100g of measured cooked white rice, which equals roughly 25g of carbs.
So one and a half servings means you weight out 150g (100g + 50g is 1 1/2 servings). If 100g of weighed cooked white rice = roughly 25g of carbs, that means one and a half servings of white rice equals 150g of weighed cooked white rice and comes out to roughly 37-38g of carbs for your meal.
No, I’m not understanding. Again, I could be making this harder than it is.
If you look at Meal Plan 3, Meal 3, you will see 1 1/2 SC next to 150g of brown rice. That means, you have 1 1/2 servings of a Starchy Carb to exchange for the brown rice. So you then go to your food exchange list and see how much a serving and a half is of white rice, or whatever the starchy carb is that you want to exchange. Your allotted portion size you can use to exchange is a serving and a half of a food in the Starchy Carb list. Does that make sense?
This is true for all exchanges, you have to see what your portion size is for that meal. Nicole explains all of this in her Nutrition Bonus Content Video “How To Use The Food Exchange List” (on the main challenge page on her website if you scroll down below the Forums)
I could be making this more difficult than it is, but if I use white in exchange for brown rice, do I stick with the same amount?
Ex. Meal plan 3, meal 3 calls for 150g brown rice, if I substitute for white rice do I keep the measurements the same or only use 100g that’s listed on the exchange list?
I hate making exchanges because I can never figure this out. But I have white rice leftover that I’d rather use.You should use the exchange portion size guide in the far left column of your meal plan, that is how you calculate exchanges. However many servings of SC carbs it says to exchange, that is what you will use for calculating portion size, does that make sense?
The last set reverse hyper extension
Is it ok if I can not get my legs all the way up?
I have some issues in my lower back and so mobility is rough
Is there something else I can do to get same effect but not the reverse hyper extensions?
Not everyone is able to get their legs that high, Nicole was a gymnast and has a very flexible lower back (lots of back bends), just go as high as you are able to while squeezing your glutes. The point is to really feel it in your glutes, not necessarily get your legs up high 😉
Sooo this is very akward to set up in my gym and I don’t feel it much in my glutes with 45s on each side. My glutes are last to activate. Worked with Sarah a few years ago with said issue. Soo should I try something else? What would be a good alternative? Bulgarians?
I would recommend doing standing single leg hip circle glute kickbacks or kneeling single leg resistance band donkey kicks: VIDEO DEMO.
Regarding the success tip to aim for 7000+ steps per day, is this in addition to the scheduled cardio workouts or recommended as a replacement for that day’s cardio if you cannot get in a full cardio session? TIA
Hey there-
It’s not a replacement for cardio, nor is it in addition to cardio. It’s just a general total daily goal to aim for if you can. So, at the end of the day, it would be a total daily step goal for the whole day (steps included in your cardio workouts and just walking around in your daily activities, walking across the parking lot, walking your dog if you have one, taking the stairs instead of the elevator, etc.)
Hello,
I want to cast the workouts to my TV but there isn’t an option now as previous workouts. Never had a problem before because it was available for me to select. It usually next to the Picture in Picture option but all the workouts that I have viewed the casting option is no longer there. Any help with this is appreciated.
Thank youI am not sure if any of us coaches can help you with the technical aspects of electronics, lol! We can help you navigate the content of the challenge material, but I have no clue how to begin telling you how to cast a workout from your phone to the TV. I would think you’d be able to do that with any of the workouts since Nicole doesn’t have any special mechanism in the videos to cast or not to cast, but you can email [email protected] for more assistance on technical issues.
Hi, I submitted my photos a few days ago but have not received a confirmation email. Is there a way to confirm they were uploaded/received?
Yes, email [email protected] but ne sure to check your spam folder first, your confirmation email might have gone there.
Ignore that. I found the answer and see we should eat it as meal 5 on OFF days.
Correct 🙂 It helps with muscle recover on rest days.
Thank you! And sorry Naomi… I wrote “Maureen” – but thanks on the Jasmine rice… very good!!!
No worries, so glad you like the rice 🙂
how much water do we need to drink daily?
Around 10-11c of water or roughly 2.5 liters per day depending on how much you sweat and how thirsty you are.
Hello!
Two questions – first… on the french toast recipe you say “berries” – all the berries on the exchange list are 200g – except for strawberries. Is the macro difference so miniscule that it does not matter the berry or the “mixed berry” that you use? It is not a big enough difference, so you can use whatever berries you prefer 🙂
Second… on the chicken/rice recipe… you say broccoli… or Peas… Broc is a veggie – peas are a starchy carb? Again… are the macros difference not a concern? Correct, you are dispersing 1c of veggies throughout the whole recipe so the amount will not be big enough to make a huge difference in your totals.
BTW – kudos on both recipes… they are fantastic… and thanks to Maureen for the tip on Jasmine rice… FABULOUS!
Hello, with weightlifting scheduled for everyday except Thursdays and Sundays, would it be ok to do cardio on the off days?
We recommend you save your off days for recovery only, but if that is the only way you can get can your cardio in it’s OK to do cardio on one of your rest days, but make sure you have at least one COMPLETE rest day so you aren’t exercising 7 days a week with zero rest days.
