Naomi
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I’m going to try something different and try the vegan food plan. I’ve never eaten full vegan before. Wondering if it is better to ease into it or just dive in 100% ?
It doesn’t matter if you ease into it or just switch cold turkey to vegan. You are pretty much just eliminating animal-based foods to all plant-based foods, which really doesn’t (in itself) affect your digestive system.
I might have overlooked this in the materials but what should be our goal on timing of food. I know meal 5 is after workout but otherwise every 3 hours or when you can?
About every 3-4 hours, but it really depends on each individual, what your daily schedule is like, around when you get hungry, when you can fit in meals, etc. There isn’t really a one-size-fits all, it’s whatever works best for you 🙂
Hi! I need clarification on the blocks. Are blocks 2-5 all emom or just block 2? Are the supersets three rounds of each superset? And the trisets two rounds of each? If block 6 is amrap, then are the reps listed just for reference? Thanks!
Hi Rosemary! Can you please let me know which workouts you are following so I can best answer your question? If you give me page numbers in the ebook of the workouts you aren’t sure about, that would help even more 🙂
Do we measure the protein raw or cooked? Meal plan says 4 oz ground turkey, or 4 oz fish…
Thank you!All proteins are measured cooked.
Maureen,
Thanks for your advice and feedback. I appreciate your time. If you were in my shoes, would you follow the muscle building plan for nutrition or the fat loss, especially if I have to back down on my weight that I lift if my shoulder starts bothering me again?
HeatherIs your goal for this challenge mainly body fat loss or mainly muscle building?
Good morning!
In looking at the calendar, we have two Mondays (june 30 and July 1). Just to clarify, we have until end of day Tuesday, July 1 ti submit after photos, is that accurate?Thanks !
July 1st is a Tuesday, that is a type-O. You have until end of day Tuesday, July 1
The recipe notes a third provides 19g protein. My calculations only give me 12g protein in a third of this recipe (18g in the .75c yogurt and 20g in 1 scoop protein powder divided by 3). Is there a special nonfat greek yogurt that provides 34g in 3/4 cup?
I am not sure what greek yogurt Nicole used to calculate this recipe. If you’re tallying everything up in a food journal, you could always make up any protein you feel like you’re missing by adding protein so your totals come out closer to your meal plan goals.
Hello, I don’t ever seem to get welcome emails with the password…I can get in, no problem…but can you share the password so I can reorder some protein? Thank you.
It’s: SHREDZ25
Is 185g of Unsweetened Applesauce for Phase 2 (Women’s Meal Plan 2) correct for 3/4 SC. I thought it might be a lot and wanted to confirm.
185g is correct for 3/4c applesauce, yep 🙂
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaIt’s: SHREDZ25
When should you typically start to see results? I’ve haven’t lost any inches and I’ve been gaining weight, I’m not sure what to do. I’ve followed the program and have been getting in five days of cardio. I haven’t worked out in five years so I thought I would see some progress by now.
The first phase is more of a muscle building phase, and phase 2 is when you start to lean out, so gaining some weight the first phase is not unusual, The second phase, you should start to lean out. We are only 3 days into the leaning out phase, so give it a week or two 🙂
How many ounces or grams of ricotta cheese are considered 1 serving of lean protein? Trying to use up the leftovers from phase 1.
Thanks!
1 serving of a lean protein should equal 25g of protein, so look at your nutrition label on your cheek container to see how many grams of ricotta cheese is equal to 25g of protein.
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaLet me confirm the code and get back with you, I want to make sure it’s correct 🙂
Do you just add a set of lunges after or when you are in the push-up position you individually bring each leg up? The video just links back to the original inchworm.
Thanks!They aren’t regular/traditional lunges, it’s a “runner’s lunge” once you’re in the plank position. You’ll see the instructions under the exercise “Inchworm Pushup w/Runner’s Lunge” *once you reach plank position, bring one foot up to your hand in a runners lunge.
Does that make sense?
I thought we could use the food exchange list for anything in that same food group, V for V, LP for LP, etc.
Are you supposed to be only doing Option 1 for the whole day or only Option 2 for the whole day?
If we use the food exchange list, things will be different if I pick option 1 vs. option 2 with them not being the same.
You can use both Option 1 and Option 2 throughout the day. If you haven’t watched her nutrition videos HERE then you might want to go over them, as she explains all of that in the videos. Also, if you look at the bottom of the meal plan, you will see that both Options 1 and 2 come out to the same calorie and macro totals for each meal and for the whole day.
I was looking over the meal plan and starting to use the exchange list. I noticed that on Meal Plan 2- Meal 2- Option 1 and 2 are the same but one only has 1/2 V and one is a full V.
Is this an error? How are these equal with one being only half V?
If you look at all the meals, Options 1 & 2 will have slight (emphasis on slight) variations with some of the portion sizes in the exchange list. The ranges are all within the totals that add up to the calculations for the meal plan goal calories and macros.
Wow I was clearly half asleep when submitting my question!
Meant to say – I eat my POST workout meal within 30 minutes, and my macros have been on point all day.
Thank you
This is a very individual thing. Some people do better with food in their stomach before strength-training, others prefer to not have much in their stomach before strength-training. Do what works best for you 🙂
Thanks!
I just looked at a calendar, my calendar shows July 1st is on a Tuesday.
Any clarification on this yet?
I answered above 5 days ago with correction on how to conduct this finisher 👍
Hi
I noticed the calendar for the after photos has July 1 on a Tuesday, but July 1 is on a Wednesday. Is the last day for photos Tuesday, July 1 or Wednesday, July 2 thank youRebecca
I’ll reach out to Nicole for confirmation.
Lima beans isn’t listed as a starchy carb. Would this be a substitute that is okay?
Yep, you can include lima beans. If you would like to include a food that isn’t listed in this challenge, you are free to do so but will have to make your own calculations with portion sizes in a food journaling app, such as My Fitness Pal, to get the accurate portion size for your meal plan, food exchange equivalent.
Please forgive me if I have missed the answer. Has there been clarification regarding the AMRAPs in the sets column vs. rep colum?
Can you tell me what workout you are looking at? Page number please 🙂
When it says 1 cup of egg whites is that 1 cup liquid before cooking or one cup after cooking? I’ve been doing 1 cup liquid then started to question whether that was correct.
Measure liquid egg whites before cooking 👍
Women’s Meal Plan 3 phase 1 meal 4
There are 2 options with the same FP amount and Veges amount. However the SC amounts are different. One is 1 1/4 SC and the other is 1 1/2 SC. If left up to me I’m choosing the larger portion of SC…tehehe but just checking to see which is accurate.
They are both accurate, the difference between the two will be within the acceptable range of your allotted carb goals for that meal. Make sure you read through all the nutrition info and watch the nutrition videos, she explains the portion sizes, food exchange list and “acceptable wiggle room.” 😉
Can I get a little more explanation for the AMRAP finisher for day 1 upper body gym workout? The other AMRAP finishers for other days are for 5 minutes or have a defined stopping point, but this one appears to go on indefinitely? Just keep going until failure?
I will let the team know of the correction, but follow suit with all other AMRAMP instructions, finishing as many rounds as possible in 5 minutes.
