Naomi
Forum Replies Created
-
Posts
-
just need clarification before I go one second day. I understand the exchange list BUT, say for example, that i wanted to exchange 1 1/3 scoop of Isolaste, and the parentheses ( ) has and exchange for (1 1/2 LP), so i would go to the LP list and say i choose
4 slices of turkey bacon. Am i eating 1 1/2 serving size so 6 pieces??Correct 🙂
I had bunion surgery a couple of years ago. The most proximal joint on my left big toe is fused. I have figured out over time how to do lunges, push ups, and most other things that usually require hyper extension or flexion of that joint. I mostly balance on the very tip of my toes. However, I really struggled with the calf raises. I tried hanging my feet off the edge of the treadmill so I had some range of motion. My foot was pretty sore after my workout. Is there an alternative or better modification you can recommend? Thanks in advance!
If you have access to to a leg press, you can do calf presses on a leg press machine in place of calf raises 🙂
Are they only interchangeable for within each meal bracket? I was under the impression all of the meals were interchangeable. (Minus post workout)
Correct, all of the meals are interchangeable within Option 1 & Option 2, except the post workout and not interchangeable between the regular and plant-based plans. Nicole calculated everything for you with a range of calories and macros, it’s not going to be exact but within about 5-10g of your macro goals. She calculated the exchange portions based on the other foods listed in the meals, so if there is a fatty protein in one meal and a lean protein in another meal, the fat serving size is going to be different because of the fat content contained in the fatty protein, does that make sense?
So if I don’t eat the fat with the greek yogurt can I add it to Meal 1, as long as I get it in somewhere throughout my day? Or do I need to consume it with the other items in meal 2?
You can take a fat out of one meal and add it to another meal, yes.
So if I don’t eat the fat with the greek yogurt can I add it to Meal 1, as long as I get it in somewhere throughout my day? Or do I need to consume it with the other items in meal 2?
Another factor making this very difficult to determine is that some 100% cacao can be 12-14g of fat and 10-14g carbs while others can be higher in carbs and lower in fats depending on how the particular company processes the cacao. It can vary greatly across the board due to a number of factors. If you want to plug in your own food in My Fitness Pal and aim for the meal calories and macros so that you can continue eating the cacao brand you are eating, you can do that. We don’t recommend that unless you are petty well versed in tracking your own meals and macros but that is another option if you aren’t wanting to go without cacao for the duration of the challenge.
I also want to note that 100% cacao is a healthy food, but it is just not part of the meal plans for this particular challenge.
So if I don’t eat the fat with the greek yogurt can I add it to Meal 1, as long as I get it in somewhere throughout my day? Or do I need to consume it with the other items in meal 2?
Cacao is not a fat source per se, depending on how it is processed, it could be more carb dominant. 100% cacao often contains a higher percentage of carbs but also fat and protein so it is not an even swap. It is not recommended unless you are tracking in My Fitness Pal, food journaling and able to fit cacao into a meal based on the target macros, but you will have to not only take out some fats somewhere but also carbs and protein. You will need to calculate the correct portion size of cacao in order to calculate how many grams of carbs, proteins and fats when trying to fit cacao into your meal plan. Cacao is not a cut and dry “even swap” which is why it is not listed on the exchange list.
Hi there,
In Meal Plan 3 for Meal 5 (Rest Days) it states eat this only on days you do not weight train. To clarify, on training days, there are 4 meals + a post-workout meal…is this correct? Kindly, J
Correct, you will eat 5 meals on both weight training days and rest days. On weigh training days, you WILL eat the post workout meal but NOT meal 5 (rest day meal). On 1st days you will NOT eat your post-workout meal but you WILL eat meal 5, the rest day meal. Does that make sense?
I took my photos this weekend but upon checking, my hashtag sign is upside down .. it’s readable still, is that acceptable? I don’t have any more Tien at home during daylight hours to do a retake.
It should be fine as long as it is the correct hashtag, even if it’s upside down 🙂
If I am going to make a turkey burger or chicken breast, and I need 3oz but I should weight it cooked, how do I know how big to make the portion before I cook it?
You won’t really know, it is hard to gauge, so you will just have to over-estimate (make it a big patty), then weigh it after you cook it and cut off any excess. It’s trial and error, eventually you will start to be able to gauge better about how big it will be to weigh close to 3oz. Maybe start with weighing out 4oz raw and see what it comes out to cooked (cooked will always weigh less than raw).
Meal plan 2 – Meal 2
Just want to make sure I understand this correctly. I think this is where I fail at that meals because I am always unsure.
24g of peanut butter is 1.5 servings of fat. 1 serving of fat is about 10 grams of fat. So to exchange I need to eat an approved fat that equals 15grams of fat?That is correct 🙂
I like eating 100% Cacao Chocolate in my Greek Yogurt with the blueberries and cinnamon. Why isn’t 100% dark chocolate on the approved fat exchange list? This would qualify correct? It’s easier to stick to a meal plan if its foods I love to eat already. To exchange the chocolate for the 24 grams of peanut butter would mean I need to eat 28 grams of the 100% dark Cacao chocolate?
I just looked up cacao chocolate in MFP and came up with the below macros, which is not a pure fat source, 28g of 100% pure cacao chocolate contains:
12g carbs (53%)
2.5g fat (25%)
5g protein (22%)The fact that over 50% of calories come from carbs means it would be considered more of a carb source, but because 25% is fat and 22% is protein, it’s more complex to try and fit into a meal plan evenly. Things like butter and coconut oil are pure fat sources, with 100% of calories coming from fat, and zero coming from from carbs or protein.
Naomi I have another question.. Tech is not my thing. Every question regarding this challenge need s to be posted here on this forum correct? When i submit my photos today, those picture get posted on private community site or just challenge forum?? and friends/family dont see pictures on FB acct? i would be mortified.
All questions about the challenge need to be posted in the forums, correct 🙂
When you submit your pictures, they do not get posted anywhere. They are housed in a challenge database and the only people who see the photos are the training team and finalist selection committee. The only time any of the challenge pics are posted are if you are one of the winners of the challenge, then they before and after pics are posted on social media. Other than that, they are completely private and not posted anywhere that people other than the challenge team can view them.
Good morning! Which oat bran is intended for women’s MP 3…
MEAL 4
OPTION 1
• (LP) 226g nonfat cottage cheese
• (¾ SC) 30g oat bran
• (½ F) 15g chia seeds
• (½ F) 15g hemp seedsIs the oat-bran supposed to be the hard boxed cereal, or the hot cereal consist to oatmeal?
And how would you eat/combine this meal? 🙂
Not the Oat Bran cereal, actual oat bran. You can eat this meal any way you choose, people can come up with all sorts of ways to eat this meal so ideally you will come up a way of eating it that you enjoy best using these ingredients or swapping some foods using the food exchange list 🙂
Thanks!
On the meal plan can I pick and choose between option 1 or 2 for each meal, or do I have to select all option 1’s or all option 2’s for the day?
Thanks!
You can switch between options 1 & 2 within the same meal plan.
Hi –
This is my first challenge.
I too was looking for info on spacing out the meals, etc. I don’t see where the nutrition section in the e-book talks about meal frequency, and how to “set up” Your meal schedule each day? I’ve read the entire book 2-3 times but must keep missing that info. Is there other meal frequency info I’m missing? (I see the meal plans so know there are 5 meals each day, and I know to swap between the post-work out meal and no-work out meal on appropriate days.) Anything else?
thanks!If you look at the main challenge page (not the ebook), you will find additional videos with more in-depth info: https://nicolewilkins.com/challenge/buns-guns-challenge-2025/
Is there any workout log in this challenge that can be printed out and used I find it so long having to rewrite the exercise to keep track of what weights I used thanks
There is an accountability section starting on page 83 of the ebook, and a place for you to stay accountable with your goals on page 93, but if you want to track you workouts in detail, challenge participants typically use small notebooks to track more details like the weights used. You can also write directly in a printed out ebook in small print each week at the top of each exercise if you don’t want to re-write out each exercise.
In the women’s meal plan 3, meal 3 option 2 is there supposed to be another fat? Right now it’s only 1/2 fat. I’ve noticed most of the other meals have 1 1/2 fat. TIA.
It is correct, Nicole calculated all of the meals to equal about the same macros but some will require a little less/little more depending on the end totals “range” that she calculated for the whole day.
Hello. I am sorry to sound so dumb but, how far apart are the meals from one another?
This cvaries from person to person based on what your preference is and what your schedule throughput the day is with when you are able to fit in your meals. A general rule outlined in the nutrition portion of this challenge is to space them out about 3-4 hours apart but there is no “right or wrong” way. You don’t want to space them too close together to where you eat everything in a close “window” but you also don’t want to spread them out so far apart that you’re starving by your next meal. Does that make sense?
I know the meat measurements are generally supposed to be done after cooking, but for the casserole and hash, they go in raw. Are those the correct raw measurements, or what it is supposed to be after cooked? For example, are the macros calculated in that meal for 4 oz of cooked chicken or for whatever the chicken will measure out when it’s cooked? I don’t want to skimp on protein, especially.
The measurements for the recipes are all calculated by Nicole and measured out for you the way she has them calculated in the macros for the meal with the correct portion sizes. You don’t have to reconfigure pr recalculate anything 😉
1. for peanut butter, is it ok to use Jiffy? I see almond butter on exchange list but nothing specific about brand
2. when it comes to the workout days, if i workout in morning then am i to assume i would eat the post-workout meal and continue with meals 1-5 throughout the day??1. I would not use Jiffy, it has added sugars. You want to look for a peanut butter that has ONLY peanuts or peanuts and salt as the ingredients.
2. That is correct, yes 🙂Hi. If my workout is at 8 pm, should I still eat the meal after, even if I plan on going to bed soon after?
Yep, eat your post workout meal after your weight lifting workout, even if it’s later in the evening. Your body will use the fuel for muscle and tissue repair/recovery/growth as you sleep 😉
Hi. I have a partially fused wrist, so I haven’t very limited ROM and hand strength. I plan on using wrist wraps for gripping the bar for most exercises, but I can’t do push ups. Could you give me an alt to those please?
Thanks.Hey there-
Sure thing, push-ups are pretty much the same as chest presses, you are just pushing your body (the weight) away from the floor instead of pushing the weight (dumbbells/barbell) away from your body. So if you aren’t able to do any kind of push-up modification or variation (ex: wall push-ups, elevated push-ups with hands on incline bench, etc.) then you can do any kind of chest press as an alternative.
Sorry – which part of my question was correct
Sorry – which part of my question was correct
You can do either option 🙂
I forget but if I love meal 1, option 1 can I do that for all 4 meals except the post workout? Or is it better to choose an option from each Meal 1-4?[/quote
Correct ☺️
Hey there-
Can you email this question to [email protected] and someone can help you there with the VIP?
