Naomi
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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.
Those should be fine. You can find this info on the food exchange list & grocery list under “Beverages”
Hi,
How much rest is there meant to be once one round of the cardio circuit has been completed?
Thanks
As much or as little as you need 🙂
Hi,
Not necessarily challenge related, but does anyone know if the essential aminos are safe to use while breastfeeding?
This would be a question for your OB, just send him/her the ingredients label and ask if that would be safe for you to consume while breast feeding.
Due to low back pain what is an alternative to this?
You can do regular sit-ups instead of straddle-ups.
Does this plan allocate for alcohol at all? I am assuming no. 60 days without it. Just checking.
It would be best to refrain from alcohol for best results 😉
That large food scale in her videos is amazing. Any idea where to buy it? Can’t find on Amazon.
Hey there- I will shoot her a message and find out 🙂
On the road for the morning and forgot to pack my meal 2, should I eat it this afternoon between meal 3 and 4? Or just skip it for the day?
Yep, you can eat it later in the day 🙂
What is the time today that the photos are due?
You can find this info on page 8 of the ebook.
Would it be acceptable to include lamb on the fatty protein list?
Sure, but if you would like to incorporate any foods not listed on the food list or in the meal plan or recipes, you’ll have to calculate the accurate portion size calculations for your meal plan by entering it into a food journaling app such as My Fitness Pal. Best of luck with the challenge 🙂
What would you consider low fat granola? Is there a certain fat percentage it needs to be less than? Also would you recommend any particular brands?
Nicole hasn’t specified any particular brand but I would say anything 6g of fat or under per serving would be considered low fat granola 🙂
Do we have meal 5 as our last meal on non workout days?
Correct, it is either post workout or meal 5.
Hi. Can I eat meal 2 as meal 1 and option 2 of meal 2 as meal 2. So basically both meals in meal 2 as two different meals?
Yep! 🙂
Hi,
So before I purchased the challenge I wrote an e-mail if it is possible for someone with knee issues to participate. I was assured that it is with subtitutions.
Cold you please help me?
I was doing the lower body day, and it was a horrible pain, and couldn’t find anything that I could subsitute with the planned movements. I currently struggle with:
-Squats
-Sissy squats
-Lunges
-Jump squats
-Lateral Jump squats
-frog jumps so basically anything that would tax my knees.How could I subsitute these and still get reuslts?
Thanks for the anwser in advance!
Hi Anett!
I remember you asking that question, and I am the one who answered you saying that you could modify and/or substitute. I am listing either modifications or substitutes for the exercises you need modifications/substitutions for below.
1. Squats: substitute with one of the below exercises:
minimum range squats: https://youtu.be/FBk9DTYgBdc?si=o–7Db-6qczUbgpO
squats against the wall using an exercise ball (don’t go too low, stop at the point before any pain/discomfort): https://youtu.be/dxWQgMpEFjs?si=qBo8RML37P2SmWt_
2. Sissy squats: wall sits or (if you have access) leg extensions w/ minimal range of motion, no knee pain (so stop just before the point of pain if any point feels painful)
3. Lunges: modify range of motion (so only go about half way down into the lunge, or just stop just before any point of pain/discomfort)
4. Jump squats: regular body weight squats (take the jump out of it) and only go as low as still feels OK without any knee pain/discomfort.
5. Lateral Jump squats: take the jump out of it and you can do side shuffles or side-to-side step taps.
6. frog jumps: body weight squat pulses (no jumping) and only go as low as still feels OK without any pain or discomfort.I hope this helps, let me know if you have any other questions! You will still be working your leg muscles without compromising your knee 🙂
I usually work out after work, so later in the day….. then i am usually full but i still need to eat dinner….. any advise??
You should eat your post-workout meal after your lifting session, and that can be your last meal of the day too, so just push all of your other meals up an hour r two if you can so that it all works out with your schedule.
