Naomi
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Here Maureen
This label is incorrect, A typical serving of sesame seeds (about 1 tablespoon or 11g) contains approximately 4 to 6 grams of fat. All nuts and seeds are fat sources.
Hi there. I see the recipes states it is 6 servings. One my meal plan it says to eat one serving. How are folks determining this? Weighing the whole thing and splitting in 6ths? Or is there a serving size in grams that I am missing someone. Thanks!
Hey there- you will have to weight the whole cooked recipe in grams, then divide that number by 6 and that is your serving size. I recommend doing this each time you prepare the recipe because it might not always come out to weight the exact same.
Is it ok to increase calories a bit? 1440 is what I’m at 5’2 meal 1
I have logged in on my fitness pal
Yesterday I got hungry super quickI ate breakfast this morning and trying to stretch out the 2nd meal so I’m not hangry by lunch
Or do I just need to feel hungry and work through it
We recommend you stick with the meal plan, but if you feel like it’s not enough food, you can go up a meal plan. Phase 2 is lower calories, so if you are hungry now then you should either give it a week for your body to adjust to the change in food intake, or go up a meal plan for the duration of the challenge. I would not add in a little food here a d there, no.
Hey all! Looking at the day 2 gym workout and wondered if anyone can offer some technique/form tips for the Smith machine pull-ups? I usually can only do 2-3 reps (not the 6-8 reps) and wondered if my technique is the reason I’m so weak with ANY pull-up type moves (even when assisted). Anything to help me improve with the Smith machine pull-ups (and, by extension, any other pull-up type move)?
Absolutely, I usually have my clients start doing these with their feet on the ground at an angle extended out with knees bent (more of a modified version), not straight knees, feet up on a bench as in the demo video. As you get stronger, you’ll be able to put your legs straighter and up higher. I hope this helps! 🙂
There was a comment on Facebook that we should be drinking a lot of water can you confirm how much please
We generally recommend around 9 to 11.5 cups (72-92 ounces) of total fluids daily, but active women need more to replace sweat loss from exercise, often requiring an extra 1.5 to 2.5 cups (12-20 oz) per hour of activity.
Hi!
I know this program comes with already planned meals. I understand Macros and have been doing Macros for years. If I put all the macros I’m eating into my fitness pal and come up with the same numbers as in the meal program is that ok? Yes, you can use your own “If It Fits Your Macros” approach, but we highly recommend using whole, natural food sources and very minimal processed foods.Also does it really matter when I eat meals? Can I be eating my last meal at 11pm? Timing doesn’t matter (except for post workout meal) as long as you get all your calories and nutrients in for the day.
Can you combine meals and still get good results? You can, yes. Does time of day eating meals matter for best results? No, except for post-workout meal within about 30-45 min of weight training.
Thanks,
LishaYou’re welcome, happy to help and best of luck with the challenge! 🙂
Hi
For the creamy chicken recipe do you weigh the chicken before or after it’s cooked to get the 1 lb.
Thanks,
CathleenPer the directions, it is 1lb of cooked chicken in the ingredients list, so it would be one pound of cooked chicken.
Is Greek yogurt an acceptable exchange item for tofu? The Raspberry protein mousse is something I’d like to make.
Thank you
Greek yogurt is not an even exchange for tofu, the regular exchange list and plant-based exchange list are not interchangeable because plant0based proteins usually have carbs and fats in them and the calories and macros are not equivalent for each.
You can incorporate the Raspberry Protein Mousse in your meal plan, but you will have to calculate the meal plan totals and fit them into your meal plan calculations using a food journaling app such as My Fitness Pal.
Just jumping in to say I’m loving the workout structure. Simple and straightforward. I’ve been doing these challenges with my sister since 2018 and have seen amazing changes in my body. Last summer followed old programs and I literally had athlete quads when I shed all the fat. Anyways I have put on a little bit of fluff through the holidays knowing I would be getting back on track with this program. Thanks for all the hard work you all put into these programs. They are life changing. And I’m addicted
Fabulous, Angela, that is great to hear! Thanks for the feedback, we love that you are addicted to something that is so good for you!! 🙂
It needs correction for all meal plans.
Yes, I am aware. It is being corrected for all meal plans.
That is correct (I was looking at an older container’s label, grams per serving label, sorry about). The eggs should be egg whited (LP), not whole hard-boiled eggs. It is being corrected in the ebook.
Hello again…. Meal plan 3, meal 5, option 2… 8 hard boiled eggs… surely you mean only the whites, correct? As eating the whole egg would deem some fat with the LP. Right?
That is correct, I just sent a message to the team for correction. Thanks for the catch! 🙂
Good morning! Chicken and rice casserole calls for jasmine or basmati rice. I’ve never had either of theses types. How do either of this compare to brown rice, white rice? Neither of them are on the exchange list. Plus, not sure of specific flavor? Any opinions, description of taste or comparison on taste would be helpful. Thank you!
Hey there- Jasmine rice is my favorite type of rice, basmati is really good too! I think they are both better in taste (more rich/robust) and texture than regular white or brown rice and you can’t go wrong with either. Enjoy! 🙂
Hello! I am going on a yoga retreat at Joshua Tree National Park Jan 21-25. I booked the trip with my yoga friends in August, long before I joined the 60 day Build and Burn Challenge. I am debating having a bench and weights sent to the retreat center. I will miss 3 workouts if I don’t. We will be doing yoga and hiking daily. There will be a private chef who will make “clean” whole foods. Should I have equipment sent or just focus on the 5 day experience? When I return, should I make up the three missed days, or jump back on the challenge calendar? Thank you for your advice.
Hey there! That sounds like a wonderful time! As far as sending the bench and weights to the retreat center, that is 100% completely up to you on what you want to focus on: either trying to follow the challenge workouts as best as possible, or enjoying your yoga retreat as much as possible – totally a personal decision.
When you get back, I would just jump back in where the challenge is currently at and not try to make up any days.
Have a great time 🙂
Just double checking that the pasta is measured dry and not cooked. Thanks!
You will weigh things like pasta, rice and potatoes, as well as all meats, cooked. Only dry cereals, such as oatmeal and cream of rice, are measured dry.
Regarding the recipes…..
I don’t see weighing options so would we guess the food portions based off of serving size?
Example, chickpea hash says servings 6 but list no weight division for each serving.You will have to weigh out the recipe after you prepare the whole recipe, then divide that total by 6 to get the amount of individual portion sizes. For example (example only): if the total weight is 873 grams, divided by 6 would be 145.5 grams per serving. I just made up that number, so don’t use that number. Weight your total chickpea hash in grams after it’s prepared, then divide than number by 6.
Make sure you re-weigh your total each time you prepare the recipe because it won’t always necessarily weigh the exact same each time you prepare it, which is why Nicole didn’t provide a specific serving size number.
Can you cook with any type of protein Isolate? I have a different brand and i’ve never cooked with it, so I want to make sure that I can use it for the French Toast Bake. Please advise. Thank you Lisa Normann
We only use nPower Nutrition Whey Isolate in the recipes, so don’t know how well other brands work with the recipes. You’ll just have to try it yourself and see.
Are there recommended supplements for this challenge? I didn’t find anything about supplements in the program, maybe I overlooked that information?
Other than protein powder that’s in the meal plan, we do not have a supplement recommendation section for this challenge. At the very least, our multivitamin would be a good staple to fill in the gaps 🙂
Hi!
I am heading to Montana for a ski trip (5 days of skiing) in mod-jan. Sking roughly 5-6 hours a day (give or take). We have access to a gym with some equipment which I plan on using during our stay for the workouts. I plan do the best i can with nutrition with hitting macros as much as possible.I plan to count the skiing as cardio (i am not the most efficient skier lol). and will try to get all of my weight days in. Should i do anything differently with my nutrition or weight during the trip?
Thank you!
RebeccaHi Rebecca!
Other than what is outlined in the challenge, we can’t recommend individualized changes based on your personal circumstances, or else it would be personalized training 😉 Just follow everything in the challenge – workouts and nutrition – as bets you can during your trip. Have fun 🙂
~ Naomi
Are there recommended supplements for this challenge? I didn’t find anything about supplements in the program, maybe I overlooked that information?
Other than protein powder that’s in the meal plan, we do not have a supplement recommendation section for this challenge. At the very least, our multivitamin would be a good staple to fill in the gaps 🙂
On meal 5 (post workout) it says the goal is 30g protein, but option 1 is only 1 scoop of nPower Isolate? And option 2 has 8 hard boiled eggs (whites). Maybe some errors here? Or I can’t do math… lol.
The macro totals are within 5-8g of goal totals. 1 scoop of protein powder is about 25g of protein and 8 egg whites has a total of about 28g of protein. Both are within the goal range of 30g of protein per meal.
Is measurement and weight not part of this challenge this time
It is not, no.
I’m having issues with my left arm (the ligaments between my forearm and biceps). It is really painful to do any type of curl. I feel like if I only curl with my right arm i’ll end up totally unbalanced? If I skip all the curl exercises there isn’t much left in the workout… lol. Do I avoid all curls or do the curls with just my right arm?
I would avoid all curls, you don’t want to create significant muscular imbalances by only working one side of your body. Did you go get your elbow checked out to see what the issues is?
I need some clarity on the FP for Bacon. It says that one serving (2 slices) of bacon is approximately 25g of protein and 2 slices doesn’t even come close to 25g of protein.
You are correct, typically your normal bacon has about 10g per two slices of bacon. There are thicker cuts of bacon and higher protein bacon where you can get closer to 25g of protein per two slices of bacon. If you aren’t able to find bacon with 25g per two slices (about 12.5g of protein per slice), I would choose a different fatty protein.
Hey! Unsweetened almond milk is considered a beverage, correct? Not under any category for macros…
Traci, I just received verification the unsweetened almond milk is considered an “Optional Condiment” because it adds very little calories and macros, just make sure it is unsweetened 🙂
