Naomi
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Yes, you are doing it correctly. No matter what time you workout, have your post workout meal after you workout for recovery.
Hi Maria- yes, you can continue taking any other supplements you are already taking. You can take the EFA and multivitamin any time of day.
Hi Karen- I would consult your doctor about what options you have for cardio. We do have alternative exercises listed under the video demos but even these may not be good for you to do if you are a candidate for double knee surgery.
Because of your fragile knee conditions, I highly advise that you print out the workouts and take the print outs to your doctor, then consult with your doctor on what alternative exercises you can do given your specific case. I don’t know enough details about what is going on with your knees to confidently recommend any safe alternatives for you, but your doctor will.
I want you to have a good experience with this challenge and don’t want you to do anything that would cause you further injury. Only your doctor would be able to tell you what exercises you can do that wouldn’t cause further damage, or cause injury somewhere else because of compensation or muscular imbalances. He/she may tell you that you shouldn’t be doing any lower body exercises at all, and to only stick to upper body cardio, such as a punching bag or battle ropes.
I hope you can meet with your doctor soon about the exercises included in this challenge. Best of luck!
Hi Natalie- neither! 😉 It is more important to stay within the target daily grams set forth as your goal for carbs, proteins and fats. As long as you stay within 5 grams (not 5%) your calories should be about where they need to be, as will your macro % ratioss. Focus on the daily total macro target number 😀
Lorena- please email [email protected] and inform them that you are not getting any emails.
MIchelle- I answered above 😉
Hey there- everything looks good except you are way over on your fats. Don’t worry about anything other than calories, fats, proteins and carbs for thsi challenge. We don’t have any guidelines for cholesterol.
Adjust yoru portion sizes so that the numbers at the very bottom are within 5g below or above your goal macros (carbs/proteins/fats) for the day. If the calories don’t match up exactly, it’s not a big deal. What is most important is for you to adjust your own food portion sizes so that the serving sizes at the end of the day are close to your target goal (as I mentioned within 5g above or below).
I hope thsi helps! 🙂
Hey there- the exercise is a plank w/ rotation (10 each side). Scroll down to Day 3: Abs and you will see the wording says plank with rotation 😉
Hi Nancy- you are correct, no re-feeds just the two higher carb days. It’s only for 45 days 😉
Teresa- just do the absolute best you can given your schedule. You can only control what you can control and if you don’t have time to break up your meals and eat that frequently, just combine some of your meals so that you are getting all your calories and macros in, does that make sense? So instead of having 5 meals plus a post workout shake and fruit, you would have two or three meals (larger portion sizes to get all your macronutrients in) and the post-wrokout shake and fruit. If you need more help, let me know what times of the day you are able to eat. Be as specific as you can so I can have a better idea of the time constraints and eating windows 🙂
Nicole sent an email out on Day 1 with a video explaining the post-workout shake and that you will have it post strength-training, including the ab/core workout for today. If you missed the video, you can watch it here 🙂
As long as you weigh/measure the condiments, and you plug them into MFP to add up to your daily totals. I would not recommend eating too much of either condiment for best results with this challenge.
Ursula- just go based off what the meal plan says, if it says to measure in ounces then measure in ounces, and if it says grams, measure in grams. Most meats are measured in ounces, and most veggies/starchy carbs are measured in grams in general. Your food scale should easily be able to swicth from grams to ounces. You are not over-eating as long as you follow the meal plan as-is. Good luck! 🙂
Hi Veronica- I am not sure by how much your numbers are off, but I am folloing the challenge for meal plan 2 and both days have come out fine when I enter everything in My Fitness Pal. If your numbrs aren’t off by much, it’s not a big deal. Some food brands will vary with their macros and portion sizes, and Nicole is aware of that and has taken that into account when designing the nutrition portion of the program 😉
Hi ladies- you could put your feet on the side as Tasha described, but I have always been afraid of doing that lol. So another option would be to slow the pace to about a 3.5 walk for 30 seconds, then ramp it back up. On most machines you can plug in the speed you want, you don’t have to manually slow down & speed up w/ arrows. That will bring your speed up and down quicker so the 30 sec rest would be more accurate. Either way is fine 🙂
Kim- none of the women’s meal plans for thsi challenge call for 200g of rice. It calls for 200g of vegetables (cucumbers, roasted veggies) but not rice. Make sure you are reading the portion sizes with the correlating food item correctly.
Danielle- information will be sent out closer to the end of this challenge on what to do after the challenge is over to continue reaching your goals or maintain what you’ve accomplished.
If there is a discrepancy, which there will be from the food brand and serving sizes, etc., go based off the macro goals you have set for that meal. For example, if your macro goals for the meal with brown rice is 30g then portion out the correct size to give you the carb totals you need for that meal. What matters is that you meet your macro goals within 5g of the total for that day. I hope this is helpful! Good luck! 🙂
Hi Stephanie – yes, you can switch things up as long as you stick with the foods on your meal plan and in the food exchange list, although following the program as outlined is ‘safest’ to know for suer that you are eating the best way for results with this challenge 😉
LOL, Valeria! Gotcha 😉 Yes, you can swap out foods from the exchange list as long as you stay within your macros 😀
Yes, unsweetened almond milk will work! As long as you stick to the foods on the meal plan and in the food exchange list, and you stay within your macros, good! 🙂
Hi there- as long as it is sugar free and you log it in your My Fitness Pal journal and you are staying within your macros, it shouldn’t be a problem. For best results with this challenge, I would recommend limiting it to one serving, or 30g, per day. The sugar alcohols may affect your results 😉
Hi Rose- yes, absolutely! You can also base it off of your percieved rate of exertion, in other words do a bit of a self assessment on how much effort you feel you’re putting forth (how hard are you breathing, sweating, is your heart pounding out of your chest, etc). So, on a scale of 1-10, how hard are you working? Using a HR monitor and perceieved rate of exertion should both help you guage your cardio sessions 😉 Good luck!
