Naomi
Forum Replies Created
-
Posts
-
Hi Erika- this may be a little trial and error and tweaking on your part in MyFitnessPal to get the macros within 5g of your goals, but you can enter foods in from the protein portion of the food exchange list to see what will work for you as a replacement for dairy.
A trick you can do to see what foods will work as replacements is tp go ahead and enter in all of your food in MyFitnessPal for the day tomorrow. Then instead of the dairy foods, replace them with some of the other protein options and check to see which foods fit best so that you can stay within a close range of your macros. I hope this helps! Good luck! 🙂
Hi Monica- yes, everything should be counted toward your daily maco goals. You need to food journal everything you consume and aim to stay within 5g of your macro goals 😉
Hi Maura- if you cannot have eggs, you’ll need to add fat and protein in somewhere. A whole medium egg as about 70 calories, 5g of fat, 6g of protein and zero carbs. Egg whites have less calories and zero fat, so substituting egg whites for an egg isn’t the same.
Make sure you are food journaing in MyFitnessPal and just make up the calories, fat and protein you aren’t getting by eliminating the whole egg. You can use the food exchange list here and here as a guide 🙂
Hi Heather- all bread is not created equal, so make sure the bread you are substituting has relatively the same macros profile as Ezekiel bread. If the macros aren’t very similar, you’ll need to adjust your food intake somewhere else in your other meals so that at the end of the day, you are aren’t over or under your goal macros.
Hi Rosanne- the most important things to focus on in order to see progress and be successful with this challenge are:
1. follow the workouts, cardio and nutrition as closely as possible the way they are written and organized as best you can.
2. get all of your meals, but if you need to rearrange them in some way on some days however you need to in order to fit your schedule, that is ok as long as you are getting all your meals in.
3. get all of your strength training and cardio workouts in, but if you need to rearrange them in some way on some days however you need to in order to fit your schedule, that is ok as long as you are getting all your workouts in.Your situation is a bit unique, and the first week or two may be an adjustment with you trying to figure out what works best. Just be patient and stick with it and focus on structuring everything the bast way that you can with your schedule.
As far as transitioning the meals on your off days, that will be a little bit of trial and error. I don’t know at what times you will be working out or what times you will be hungry during your day/night transitions, so my advise would be just don’t go too long without having any food in your system. If you need to eat before you are hungry just so that you aren’t going too long without food, have a protein shake. I find they are best if you need to eat something but aren’t hungry yet 😉
I hope this is helpful! Good luck, and kudos to you for taking this on with such a challenging schedule!! 😀
Hi David- we do not recommend drinking any soda, diet or otherwise, during the 60 Day Challeneg as it could negatively impact your progress. Good luck! 🙂
Hey A D- the almond/peanut butter is not optional but the sugar free syrup is optional, as indicated. Good luck 🙂
Hi Caroline- you can wait, you don’t have to have everything all at once if that works better for you. The main goal is to make sure you’ve consumed all your macros at the end of the day 🙂
Hi Patty- thank you for catching that! Bench dips would be for triceps, so I believe it is a type-o. Follow the workout as outlined in the exercises that you can click on and watch a demo for. Thank you again, and have a great week of workouts! 😀
Hi Angela- that is correct, go through each exercises for as many sets as indicated, 1-2 min rest in between, then move on to the next one. The second way you described how to do the workout wuld be considered a ‘giant circuit.’ Good luck with you workouts!! 😀
Hi Lisa- No, that is way too long to go without eating, then to do both a weight training and cardio session. A few reasons: Phase 1 is focused on muscle building, so you do not want to be in acaloric deficit, or too much of a caloric deficit so that your body has the building blocks to build. Another reason is that going that long without having anything in your system (even if you eat late the night before, your body has already processed the food/drink during the night while you were sleeping) your blood sugar is going to be pretty low, and you won’t have anything to fuel your workout so that you can lift as heavy as possible. Even when I workout in the afternoon/evening, I have a pre-workout meal or snack about 30-45 min before working out so that I can have good energy and strength for the workout.
I would suggest you have – at the very least – a pre-workout protein shake and put a scoop (5g of BCAAs in your protein shake since it is your first ‘meal’ of the day and you are doing strength-training and cardio). You could put a half a scoop of protein powder in your shake and once scoop of BCAAs, and maybe half an apple (roughly 45-50g). This will be counted as your first meal of the day (or ‘breakfast’). Then about 30-45 minutes after your strength training and cardio, you’ll have your post-workout shake as usual (count this towards your daily macros), then follow the rest of the meal plan throughout the day.
I hope this helps! 🙂
Hi Jennifer- I would personally recommend that you continue with the squats and not replace them with leg presses. Just don’t worry about going super low for right now. When I started squatting, I didn’t break parallel for a long time (looooong time). Even now, if I am fatigued and on my last set and can’t go as low as my first few sets, it’s fine. I just keep going until I am finished my set but I only go as low as my poor tired legs will allow me at that point. It’s the same thing you would do for a push up. Until people gain good upper body stength, they can’t go super low with a push up, but you wouldn’t wait until you are strong enough to do a full push up to start doing push ups. As you get stronger, you can go lower.
The same is true for squats. Only go as low as your strength will allow you with the squats, and as your legs get stronger, you’ll be able to go lower.
It may also be a tight low back issue, so just do the best you can with what you have to work with and make sure you are stretching your hamstrings and lower back regularly. Maybe see a chiropractor or sports message therapist to target the reason for your limited range of motion?
Hi Nancy- all nuts are not created equal, lol. Macadamia nuts are higher in fat, calories and carbs than almonds, so you’ll have to adjust the portion size. As long as you are weighing and measuring accurately, and entering all of your food in MyFitnessPal, you should be able to guage the right amount of macadamia nuts to stay within your outlined macro perameters 😉
Hi Sunny- the post-workout protein shake should be included in your daily macro intake, not in addition to 😉
Hi Echo- the goal is to get as close to the calories, fats, proteins and carbs outlined in your meal plan. Unsweetened almond milk is only about 35-40 calories per 8 oz., so if you do or don’t “make up” the macros from the milk, it’s not a huge deal. That being said, still try to hit all of your nutrition numbers as close as you can — does that make sense? So if you are ‘short’ 35-50 calories at the end of the day, maybe try to have an extra ounce or a few more grams in some other area without going over on your fats, proteins or carbs. I hope this helps! 🙂
Hi Lisa- just try to eat one of your daily meals as close to post-workout as possible, which should help your muscles recover from the workout 🙂
Hi Carrie- does the top serloin that you buy have a barcode on it? Sometimes even fresh cut meats from the meat department have barcodes on the packaging. I find that scanning barcodes in MFP is the safest bet when trying to be as accurate as possible.
Melanie- the health of the baby and having a safe and healthy pregnancy should be your number one priority, yes.
Hi Melanie- You don’t have to do any running at all, the cardio examples given are just options: “In this phase, you will be performing cardio three days a week, for 30 minutes a session. The workouts below are options for you to choose for Phase 1.”
So you can pick any other cardio that is safe and not painful for you to do 🙂 Good luck!
Hi Dayna- for best results, I would recommend sticking as close to the plan as is. You can do it!! 😀
Hi Shaunisty- I believe this is a question best asked of your OB, so if you can call your OB with a list of Nicole’s supplements and caloric guidelines that would be best.
Hi Katrina- this recommendation is made to minimize the amount of overall sugar intake in order to increase the chances of getting results during the Challenge.
Hi Sandra-
The alternate exercises are to allow a wide variety of individuals of all levels to paticipate in the Challenge. If you need to work up to an execise, or if you have an injury that prevents you from being able to do an exercise, alternate exercises are provided. It’s all on an individual basis, so just do the best that you can do with where you’re at on your exercise journey. Remember to challenge yourself during the workouts, but not at the risk of injury or doing something your body is not yet ready for 🙂
Good luck!!
