Naomi
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Option 2 says 10 olives = 1/2 fat. Exchange list shows 10 olives is 1 serving. So should it be 5 olives or should it be 1 fat (10 olives)? Thank you!
Hey there- it should be 5 olives, 1/2 fat, I will let the team know for correction.
For years I feel like my left glute and hamstring are asleep. I can feel everything happening in my right glute and hamstring and it always seems as though I can’t feel any work in the left even when I try to focus my attention to the left. I’m not sure I can see a physical difference can only feel the diffeeence.
How do I know if it’s actually working less and how do I wake up the muscles on my left side?
Hi Angela!
That sounds like possibly nerve damage issues, but I can’t assess or diagnose that. I would recommend having that checked out by an orthopedic specialist or other medical professional who can properly and professionally assess what might be going on.
Best of luck and please keep us updated! 🙏
I am looking to get bagels as an option for the next phase. I was thinking of getting Canyon Bakehouse Deli White Gluten Free Bagels that are 100% Whole Grain, but they are much more expensive than regular bagels. Is there a specific type of bagel I should get?
I have same question about cream cheese: is there a certain kind/type?
Hi ladies- Nicole does not specify any particular brand of bagel or cream cheese, just make sure the macros for the food you choose correlate with the exchange list serving size for the appropriate category and serving size for the meal plan you are following 🙂
I would like to build the strength and flexibility to have my back knee near the floor and correct posture when I do forward and back lunges. Is it better to go as far down as you can through the sets to build the strength or would it be better use a different strategy like using a chair for support to do the full range of motion?
Hey Carolyn-
Just like with squats, you won’t be able to go lower until you build up your strength and flexibility so just take it one workout at a time and work towards going lower. It is a process and if you try to go too low/too heavy and low too quickly you will likely get injured. Just gradually try to go lower when you are able to and have built up the strength to.
Best of luck!
Can I use the lemon peper seasoning on my tuna? Just need to make sure!
A sprinkle/dash of lemon pepper seasoning should be fine, just read the ingredients to make sure you know what is in it 🙂
I have bagels made by Sola, It says it has 5 net carbs. Do I go by that as my carb count or do I go by the total carbs which is 33? it has 23 g of fiber.
For the challenge, you will count all carbs not net carbs 🙂
What are your thoughts of using a barbell vs dumbbells for bench press. I prefer barbell but don’t want to be missing out on a benefit I’m not realizing. Thanks!
I would follow the program as written, so if it says dumbbell bench press, I would use dumbbells. Both a db bench press and barbell bench press are beneficial for different reasons. Using dbs will help strengthen your stability muscles more since the dumbbells are not as stable as a barbell. Also, you will be strengthening each side of your body evenly because each side of your body (left and right pec, shoulders and arms) will need to hold up each dumbbell individually. When using a barbell, your stronger side can easily take over. But that is not an option when using dumbbells, which forces each side to activate equally in order to hold up the same amount of weight, does that make sense?
I recently saw a post in the Facebook group that week 2 winners were announced via email. I haven’t received any emails since signing up for the challenge. What do I need to do to receive those?
Check your SPAM/Junk folder and if you don’t see any emails from Nicole in there, please email [email protected] to make sure you are on the challenge email distribution list 🙂
Hi!
I have accidently thrown away a list with my measurements I took at the start of the challenge. I can’t seem to access this data anywhere on the portal. Is there a way I can retrieve my initial measurements?
Thank you.Hey there- you can email [email protected] and they can send you your starting measurements 🙂
I’ve always had tight hips, 30 years ago I pulled my groin muscle (right side) I was young and didn’t treat it. Every now and then it comes back to haunt me. However this time, it’s extremely painful. So much so, to cross my right leg over my left is almost torture. I have been warmng up and doing my mobility but at this point the mobility is just so painful, even in the most gentle position. Can you give me any suggestions for other stretches that may help ease this pain, aside from what Nicole mentions? I have an appointment with my PT, but the wait list for her is 2 weeks.
I’ve always had tight hips, 30 years ago I pulled my groin muscle (right side) I was young and didn’t treat it. Every now and then it comes back to haunt me. However this time, it’s extremely painful. So much so, to cross my right leg over my left is almost torture. I have been warmng up and doing my mobility but at this point the mobility is just so painful, even in the most gentle position. Can you give me any suggestions for other stretches that may help ease this pain, aside from what Nicole mentions? I have an appointment with my PT, but the wait list for her is 2 weeks.
Hey there- I am so sorry you are experiencing hip tightness. Besides the exercises in the mobility section and foam rolling/stretching, I would advise you to wait until you see the PT, as they will better be able to assess directly what is going on and the appropriate recovery for your specific needs.
Hi I am 123Lbs 5 1 and am following the plan for under 130 lbs. I cant seem to get that last meal in, I am so stuffed by the end of the day that at times I skip the last meal. I am accustomed to a large salad and protein but the rice at night is throwing me off. Any other light last meal ideas ?
You can try switching out the rice for another carb in the food exchange list that doesn’t feel so heavy or filling for you, OR you can try to eat your carb portion for meal 5 somewhere else in the day so at least you’re getting in all your macros. I hope this helps! 🙂
I kind of have two questions. First, the cardio at the end tends to really wear me out. Sometimes worse than others. I have hip OA and the higher impact ex I modify. I really really enjoy step aerobics and is the kind of cardio I find fun. Is it too much cardio is instead of the 12 min finisher if I did a little less intense 30 to 40 min of step?
Hey there- it really depends on the results you are looking for. I would try to stick with the workouts as written and just decrease the intensity if it feels like it is too much for you right now (until you build up your cardio endurance), just back down the intensity by slowing down a bit or taking a little longer rest for the cardio portion. But if you decide to switch to something else that you are use to doing, you might not see the results you want to see since change requires change, requires us to step outside of our comfort zones a bit and push a little harder than we’re use to.
And second, is it normal for HR to get really high with weight lifting? Last week day 2 legs had my HR up to 171bpm several times and my app showing a good amount of time in aerobic or maximum HR zone. It wore me out the rest of the week. My max is 170 if I use the standard equation. I’m in shape and used to weights now and cardio. Ibe been consistently training for 2.5 years now. Sometimes even the back workout gets my HR up in the 140 to 150s. I guess I just want to know if that can be normal?
That is normal if you are lifting harder, heavier and more intensely than you were before you started this challenge, yes. I’ve been lifting heavy, regularly for 15 years and my HR still gets pretty elevated especially when I do a hard, heavy, intense leg workout.
Keep up the great work, it sounds like you’re pushing hard!! 😀
What is the vegan macro breakdown for meals 1-4? 2 protein, 1 carb, 1 vegetable and 1 fat?
All the meal plan’s daily breakdowns and breakdowns per meal are listed at the bottom of the second page of each meal plan, right under Meal 5.
Are we allowed paneer as a food choice, and if so, how much and which category? Thanks so much
Hey there- I just looked it up and see it is a soft cheese. If you would like to incorporate any foods not on the current food exchange list, or in any of the recipes or meal plans, then you will have to make the portion size calculations on your own in a food journaling app such as My Fitness Pal in order to see how it can fit into your meal plan. Or you can just wait to incorporate outside foods until the challenge is over. Nicole has done all the calculations for the foods included in the challenge, and you can certainly try to incorporate other foods, but you will need to do those portion size calculations on your own. Bets of luck with the challenge! 🙂
Regarding the torture set (also known as block 6), are the sumo squat pulses with weights?
You can do them with body weight or extra weights depending on where you are in your individual strength and fitness level 😊
So for example on leg day the 8 minute block is squats. Are we squatting for 8 minutes without little or no resting. I mean even if I add more weight my legs would fail well before I meet eight minutes. I can get 4 reps in but in takes like 3 to 4 minutes tops. I know the time is to keep us track. But I’m confused.
These are the instructions for the squat block you’re referring to:
BLOCK 2: 8 MINUTES
*perform 1-3 warmup sets of 5-8 reps, resting as little as possible between sets
Squat
REPS 8Is there a refeed meal (aka cheat meal) at any time during the challenge? Past challenges have had one built in at the end of every two weeks or at halfway. I didn’t see any listed in the plan so I wanted to make sure there are none?
Not all of the challenges have had re-feeds, and this one is one of the challenges that will not be including a re-feed.
It was my understanding having done previous challenges, that we can have a vegan meal in our meal rotation. The macros for each meal is the same. I know we have to use the exchange list for the meal we are eating (vegan/non-vegan) but I thought we could occasionally eat a vegan meal in the plan
Gina, you are actually correct! Previous challenges use to not be interchangeable between plant and non plant-based meal plans but Nicole has since changed that to have all the macros be the same with both meal plans, so you are right! Good catch 😉
3tbsp (46g) and the box says that equals the whites of 1 large egg
For reference I use the Walmart great value brand
Ok, yep, that is correct, 46g x 9 = 414g
Hi, good morning. For so reason I was thinking Canadian bacon was on the LP sub list. Found out this morning it’s not. I see turkey bacon is though. Just wondering if Canadian bacon is ok to use as a LP.
If you would like to incorporate anything that is not currently on the food exchange list or in the meal plans or recipes, you are free to do so but will need to calculate the portion sizes for your meal plan by using a food journaling app such as My Fitness Pal, as the calories/macros may be different per serving that turkey bacon.
I use liquid egg whites, if my math is right 414g equals 9 egg whites…is that right? Seems like ALOT. LOL
What does the serving size on the side of your liquid eqq white nutrition label say?
Which do you recommend for taking before a workout during this challenge?
We recommend taking Train Pre-Workout before your workout.
I’ve never been one to weigh myself more than once a month. How often should we check our weight and our measurements during this challenge?
I would recommend only weighing at the begging for your starting weight, then again at the end when you upload your “after” pics, weight and measurements. Try to weigh throughout the challenge can potentially mess with your head in a negative way 😉
I am on Mean Plan 2. Is it ok to include an occasional vegan meal as long as you stay within the same meal plan? Are they interchangeable?
The vegan and non-vegan meal plans are not interchangeable, as they have different macros per food source, so each food item may be comprised of different macro make-up and it will throw your macros off. The same is true for vegan and non-vegan food exchange lists, a plant-based protein source is not going to be the same macro make up as an animal-based protein source.
I was only able to find gluten free Barilla oven ready lasagne? No egg free where can i find?
Any general supermarket/grocery store should carry it. Walmart, for example, carries “No Yolks” egg free noodles.
