Naomi
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Hi there- I would go with Meal Plan 1. Since this is a transformation challenge geared more toward gaining lean muscle, then shredding, the calories should be lower than what you are comfortable with. Based on your height, you should be following Meal Plan 1.
I hope this helps, good luck!
The ingredient list says tomato sauce 😉
Is there a cut off rims to submit photos, measurements and weight on Wednesday 9th? I wanted to get a true weight first thing tomorrow morning
Yes, you can find all the dates and other info for deadlines for this challenge in the challenge Rules and FAQ. Make sure you read over everything so that you don’t miss any info!
The photo submission cut-off date is also located in the Program Overview Calendar here and here.
HI Shannon- as long as the only ingredients are almonds or almonds and salt, that is perfectly fine 🙂
Hi Lee- yes, absolutely, as long as you have an appetite! My appetite usually decreases when I get sick, but do the best you can and stick to the meal plan as much as you are able to 🙂
Feel better soon!!
Hi Lauren- as long as you get your post workout in within 45-60 min after your workout is compete (cardio included) you should be fine though 30-45 min is more ideal. Are you able to bring your shake in a travel cooler and leave it in your car, then drink it in your car after you are finished with your workout?
Hi Tammy- yes, that would work! Just make sure you focus on your quads (mind/muscle connection) 😉 Have a great workout!
Hey Glenda! 10 strawberries is about 120g 🙂
Hi Laura- that is correct! 🙂 Have a great workout!
Hi Miranda- you may be positioned too low under the Smith Machine. Make sure the bar is not tp high up on your chest. Try moving the bench back a bit and/or moving your body up moe behind the bench so that the bar is a little lower or at chest level. See if hat helps 🙂
Hi Jessica- if the only ingredient is the fruit than yes, that is fine ☺️
Hey there- I would not recommend doing two full workouts in one day. Try to get as much of the lifting workout in as you can in 30 min.
Good luck with the challenge!
Samantha, thank you so much for posting this! I am sure a lot of AU challenge participants will appreciate this info 🙂
Yes, you can drink them. There is not a nutritional difference in a plain cooked egg white vs. raw.
Hi Mandy- this program does not have food swaps/exchanges, but there are 15 different meal options to choose from, so I would choose a different meal if you don’t eat oats. Since all the melas have roughly the same calories/macros, they are all interchangeable 🙂
Hi Stacey- I would not be concerned with that, no. Just follow the meal plan correlating with your height as you have been. Great start to the challenge, keep it up! 😀
Hi there! Please make sure you read all of the information so that you don’t miss anything important. In the Supplement Section Nicole explains “if you choose to add supplements, here’s what I recommend,” so the supplements listed are optional 😉
I hope this helps, and good luck with the challenge!
Yes, you can switch up your rest days if you need to 🙂 Good luck!
My husband recommends “Bang” energy drink. Out of all energy drinks it’s not bad…
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For this challenge, I suggest sticking to what Nicole recommends 😉
I always drink my egg whites. May I continue drinking them or must they be boiled? Is there a nutritional difference?
Please see my above response regarding how you prefer to consume your egg whites 😉
Hi Timikie- if you IG page is private, Nicole will not be able to see any of your posts regardless of hashtags or tags, etc. If you post on your own facebook page and the post is public and you put the appropriate hashtags, Nicole will be able to see your post. You don’t have to post in the community page in order for Nicole to see your facebook post as long as your facebook page post is not private and you include the challenge hashtags.
I hope this helps! Good luck 🙂
If you have an intolerance to or dislike any of the foods in any of the meals, then you can choose any one of the other meals. We do not have food swaps/exchanges in this program, but there are 15 different meals to choose from that all have the same calories and macros, so you can eat meal #4 for your first meal if you want to and eat a meal more than once.
Sharon- that is correct 🙂
Hey there- that would be more of a personalized meal plan situation since there is a wide variety of daily activity levels among our challenge participants and we can’t customize each meal plan based on daily activity levels associated with jobs. The meal plans correlate with the workouts, cardio and goal of each phase.
I hope this helps answer your question! Good luck with the challenge 🙂
Hi Rebecca- that should be fine, yes 🙂 Good luck with the challenge!