Naomi
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I wake up early and work out in the morning and usually go to bed early so do not have enough hours in the day to fit 5 meals.. what are some ideas to fit meals..
thanksYou can eat more frequently or double up on a meal at one of your feeding times. I hope this helps!
Aloha
I am a pescatarian. And also eat plant based products – textured vegetable meat protein. I need to ask if the attached are ok to use for substitutes as TVP?
They have more protein content as listed- 15g per serving. Can i weigh it to 48g TVP substitute? Or what is your recommendation or equivalent?
Do i need to stay within a carbs bracket too?
I am unable to upload the images. Can i send them to you via email? The error im getting is “file extension error”
Thank you
Hey there- if you are going to add any foods outside of the challenge recipes, meal plan or food exchange list then you will have to calculate the calories and macros totals on your own in an app such as My Fitness Pal. We can’t possibly calculate foods for all challengers wanting to add their own foods. You absolutely can add anything you choose to but will have to make the calculations for the correct portion sizes for the food sources you choose to add in 🙂
The recipe says divide by 10..thinking 3/4 c?
Weight out the whole recipe in ounces or grams, then divide that number by 10 and that is your one serving size.
Should the turkey chili meal be FP instead of LP since the recipe calls for 93% turkey which is a FP
I will email the team to confirm an answer on this and get back to you asap! 🙂
In women’s meal plan 1. post workout meal option 2. Can I use 1 cup yogurt and 1/2 in grams of Isolate protein powder to make (1 1/2 LP) and still keep the whole FR? That would be similar to option 3 but I noticed she cut the fruit exchange in half.
If your daily calories and macro totals at the end of the day add up to the goal totals, that is fine to do 🙂
Are diet sodas or sugar free squash allowed?
I am not sure what sugar free squash is, but I would stay away from diet drinks, sugar free drinks and commercialenergy drinks in general for this challenge.
I feel like some of the meals are large and I can’t eat all the food. If that’s the case can I eat the rest of the meal later in the day? Also can you combine meals if you are busy during the day and miss a meal? Was wondering if all this is ok as long as you are reaching your daily macro numbers.
Yes, you can do all those things. The most important aspect is trying to get in all your calories and macros in by the end of the day 🙂
Meal Plan 2, Meal 2, Option 1
What’s the measure of unsweetened almond milk?
Thank you!
Are you asking about the Beverages list, or are you looking at a specific place in a meal plan or recipe for the serving of almond milk?
Thank you. What about on the non weight training day is it possible to do 45min cardio session rather than 30min?
I would stick as close to what Nicole has outlined in the plan for your weight-training, cardio and rest day schedule if possible 👍
I completed the Build and Burn Challenge, completed all the workouts, although missed quite a few of the cardio sessions, due to my work schedule, travel and just life during that challenge. which I know hindered some of the burn/shred I was seeking.
Can I alter this program somewhat, to get the “shred/burn” I was seeking in the Build and Burn program?You can do whatever you want to lol, it’s your fitness journey 😉
How long in between meals should we gauge for? Is there a time we don’t after, like don’t eat after 9pm?
You can eat after 9pm if you need to, there is no cit of time (that is a fitness myth that you shouldn’t eat after a certain time). Ideally you should eat about every 3-4 hours but this works differently for different people. Some people eat every 2-3 hours, other it’s closer to 4-5 hours between meals. As long as you get all your calories and macros in by the end of the day, that is what is most important 😉
I have done several challenges. A question I have always wondered, is about the meal options and the macros. For example, in this challenge, there are three meal options for each meal. If I choose meal option two and review the macros, they are different than the macro options for meal number one and three. Meal option two might have one and a half SC, where option one might only give me half SC. Is there a reasoning behind the macros, not being the same for all three options for a meal? I have been wondering this and my husband has also asked me and I have no explanation. This leads me to my other question. For my first meal if I choose meal option two, my second meal meal option one, my third meal meal option three and so on…. Am I still on target to meet the macros I’m supposed to meet for the day? Thank you.
There is no specific reason, this is just how Nicole decided to create the meals for this challenge. As long as your daily calorie and macro totals at the end of the day add up, that is what is most important. The answer to your second question is yes, because even if you eat the meals in a different order, the totals will end up the same at the end of the day 😉
I have to take Mondays and Tuesdays off due to my treatment schedule, which I just found out.
So my Monday workout now becomes my Wednesday work out, Tuesday is Thursday, and so on.. i’m a little bummed, but I am going to adapt as I need to and keep showing up – just wanted to make sure that this is OK??
You can arrange Day 1 any day of the week that works best for you, and take whichever two days off that work best for you. As long as you keep the workouts in the same order, it is totally fine! 🙂
2 questions…
Just want to make sure 150g of blueberries is not a typo? Not complaining at all I love them! Was surprised at how many that really was though.
Yep, that is correct 🙂 Enjoy!
3/4 cup of ground Turkey for the egg bites. Just visually measure this with a measuring cup? Or is there a by weight measurement for this?
Unless it references a wight measurement, then measure with whatever metric Nicole recommends, so in this case it would be a measuring cup 🙂
In this recipe it calls for FULL FAT greek yogurt, I have already purchased everything I need and I already had non fat plain yogurt. Can I still use this and maybe add a fat to make up for it?
If you feel comfortable adding the correct amount of fat to meet the calories and macros then absolutely you can do that 🙂 Best of luck with the challenge!
During the challenge, I will be doing some day hikes 10-15 miles in length with 2,000-4,000ft elevation gain and on the trails for 4-6+ hours; perhaps there are others who will also have endurance activities. I will need to fuel during the hours on the trail. How is the best way to manipulate the meal plan that day to meet the caloric requirements? Have an extra meal or two in the pack and fuel as needed? I can easily prepare a meal to take with as lunch, but will probably need to snack during the hike as will be with a group. Any guidance is appreciated.
Hey there- I understand your dilemma, but we are not able to customize the challenge nutrition to your personal needs based on activities outside the challenge. We do offer personal 1-on-1 training for personalized nutrition and workouts, but we can’t personalize the challenge to your specific individual needs. If you’d like to inquire about 1-on-1 nutrition/training you can email: [email protected]
Best of luck with the challenge!
Dumbbell incline hammer curls are listed twice in the workout in a tri-set and a superset. Are we meant to do them two different times?
I will shoot an email out to the team for confirmation and get back to you with an answer ASAP! 🙂
Hi, I am post menopausal and I was just wondering if my macros should be different? I’m 3 years post menopausal and this is the first year I have had problem with my weight and I haven’t changed anything??
Thank you!Not that I am aware of, we have never had any specific calorie or macro changes for women pre-menopause vs post-menopause. I don’t believe there would be any call for a difference in calorie or macro totals based on this factor, but that might be something you would want to speak with a hormone specialist about which is beyond our scope of practice and the structure for this challenge.
The link for exercise Kneeling Dumbbell Curl shows video link for Incline Hammer Curl. Which exercise do we follow?
I will send a message to the team to confirm which exercise it should be, but I am thinking it’s the Kneeling DB Curl that is just linked to the incorrect video demo.
I’m sure this has been pointed out. Table of contents page shows 60 day challenge, not 40.
LOL, thank you I will email the team for a correction 😉
Is it ok to do a HIIT run or run interval workout for each cardio session or is it important to do the body weight cardio workouts? I ask as I’m a keen runner and would prefer to do a run rather than the bodyweight circuits.
You can do any cardio you want to do, Nicole just provides cardio workout ideas for people who need ideas. But if you already have a cardio you enjoy, you can stick with that 🙂
The only cardio equipment I have at home is a spin bike. This challenge doesn’t have any cardio that involves cycling – the last challenge only had one workout for a spin bike. Is there somewhere I can find more spin bike cardio sessions on the site? I have post pregnancy plantar fasciitis and created a tear doing the last challenge’s bodyweight cardio circuit. i can’t do high impact weight bearing stuff like jumping jacks, etc.
You can do any of the treadmill or stair cardio workouts using the spin bike instead just following the outline and applying the timer and resistance to a similar/comparable resistance on your spin bike. I hope that helps! Best of luck with the challenge 🙂
Can we substitute Almond milk/Cashew milk for Oat milk? I use unsweetened Planet oak milk.
I imagine that would be fine, but just to be sure you might want to look at the nutrition info of each and compare the serving sizes, calories and macros to make sure they are all around the same.
I am 5’3” and 154lbs what meal plan should I follow? I am thinking 2 but want to be absolutely sure since I will be following to a t!
You should follow Meal Plan 1 since you are under 5’4
Came here is see if a this question had been answered yet… The overall total and meal totals show a difference in carbs but the actual meals do not have a reduction in quantity from phase 1 to phase 2.
Any answer to this yet? I have the same question…
In phase 2 of womens meal plan 1, If I were to choose meal 2 option one the whole day (or even meal 1 option 1), it would be the same food types and quantities as phase 1, meal 2, option 2, SC/LP/F.Nicole answered this in another forum post: https://nicolewilkins.com/forums/topic/carbs-meal-plan-1-phase-2/
