Naomi
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Hi Lisa- that would be a good substitute for the post-workout meal in place of protein powder. Just make sure your macros all add up to your daily goals 😉
Hi Angela- for the best result with this challenge, I would recommend sticking only to the foods listed on the meal plan and in the exchange lists. As far as satisfying sweet cravings, part of the craving coes from continuing to eat sweet foods. I suggest trying to cut out anything sweet (except the apples and raisins listed on the meal plan 😉 ) for the diration of this challenge. Generally, the less sweets you eat, the less yoru body will crave them. The more sweets you eat, the more your body (or mind/emotions) will want them. I hope this helps, good luck!
Hi Angela- I am not sure if you are a member of Nicole’s web site, but if you are she has a lot of “What I ate Today” travel editions, including her most recent post from Phat Camp.
Here is another great post to give you more ideas: 12 Awesome Travel Foods.
Also, have you spoken with your family to let them know you are participating in the challenge and what it requires? They may be totally understanding and let you do whatever you need to do to prepare foods 🙂 Good luck, you’ll do great!!
Hi Roe- cardio for Phase 1 is 45 min 5x’s per week. As far as the timer goes, I just do it in my head :-/ … hopefully others may have more suggestions! This might be a pain, but you could keep a small piece of paper and a small pen or pencil and write out the numbers, then drap lines through them crossing them out as you go?? Just a thought 🙂
Hey there- if you read the Phase 1 Training Page, it explains that Nicole has written the split as if you are training five days on/two off and taking weekends to recover, but you can mix in your rest days any way you want to fit your schedule. 😉 Good luck!
No doubt, Abby! Eating late is definitely one of those popularly debated topics among trainers & nutritionists so I’m happy you asked! And that’s what we’re here for. Always better to ask than to assume, so your questions are all great questions! Besides, if you are wondering then I’m sure you aren’t the only one ??
Hi Abby- there is no “food curfew” lol 😉 …. you can eat your last meal as late as you need to! 9-10 p.m. is fine, it will not affect your progress!
Hey there- if you go to the “help” section in My Fitness Pal, there is a FAQ/Feedback tab. In there you’ll find information about getting started and general questions, etc. I recommend starting there 🙂
Hi Martha- I would recommend having your first meal about 30 min before your workout, then have your post workout shake and apple after your workout. Then have your second meal about 2-3 hours after your post workout shake and apple. You’ll want to space your meals about 2-3 hrs apart and your post workout meal is considered a “meal”. In other words, no need to have your post workout meal AND meal 2 at the same time 😉
I hope this helps! Good luck!!
Hi Bridgett- I don’t have any experience working those hours but what I would recommend is treat your waking hours just like any person would with “normal” waking hours. So whenever you wake up, eat your first meal of your meal plan, and follow your meal plan along during your waking hours.
Just look at it like someone working 6 a.m. – 2 p.m., then working out after work and going to bed at about 7-8 p.m. You still have the same number of waking hours and your workout, it’s just at night instead of during the day.
I hope this helps! 🙂 Good luck!!
Hey there- I recommend following the meal plan as-is. The calories and macros will decrease for each phase as the challenge progresses. If you drop your calories in Phase 1 you aren’t giving yourself 1. enough nourishment to lift heavy or recover for building muscle and 2. you aren’t giving yourself any room to decrease calores that phases 2 & 3 require. You can only drop your calories so low.
Trust the process and think about the long-term duration of the challenge. You have 4 weeks in each phase and each one is designed the way it is for a specific purpose to get certain results. You will start leaning out in Phases 2 & 3, but if you jump the gun and try to drop calories now, you may not be setting yourself up for a successful Phase 2 & 3. I hope this makes sense! Good luck 😀
Christa- you can use any form of cardio that will keep your HR up and for the time duration specified in each phase. So yes! 😉
Hi Jennifer- the best time to do your weight training would be the next time you can fit it inro your schedule. If you have a flexible schedule, just wait a few hours (between 3-5 hours) then do your weight training.
For example, I did my 45 min fasted cardio this morning at 5:05 a.m. and I will have another opprtunity in my schedule to do today’s back workout between 4-5 p.m. this evening. You don’t have to wait that long, but that is just the next best opportunity I’ll have to do my weight training workout to give you an example. I hope this helps! Good luck 🙂
Dawn- that is the hashtag for the before pics. Roberta is asking about the social media hashtag to post throughout the challenge on Instagram, Facebook, Twitter, etc. ??
Hi Sharon- I would recommend that you do your weighted workout with food in your system for muscle-builidng and to fuel your workout. Phase 1 only calls for cardio 45 min 5xs per week (1x per day).
For Phase 2, this is the recommended order for cardio:
Phase 1 45 minutes in the morning or after your weight training workout
Phase 2 30 minutes in the morning, 30 minutes after your weight training workout
Phase 3 45 minutes in the morning, 30 minutes after your weight training workoutIf you need to do your weights first, then your first 30 min of cardio post-weights, then your second cardio in the evening after you get home then that’s fine too, but the above recommendations is the best order for optimal results. Good luck!
Hi Lizette- black coffee would be best, but you could also put a packet of stevia and/or some unsweetened almond milk. Dairy creamers and any added sugars of any kind are not recommended on this program.
Hi Amanda- real food is best and I would recommend no more than 2 shakes per day unless you have to have protein and a shake is the best/most convenient or only option. Good luck!
Hey guys! If you are having technical issues, please email your problem to: [email protected]
Hi Arielle- anything that you do additionally outside of the challenge guidelines is totally up to you. But for best results, I recommend following the challenge as it is outlined since any changes you make to the workout program (additional classes, cardio, weights, etc.) may affect the goal of each phase. Good luck! 😀
