Naomi
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Hello:
For the barbell squat, can you use the smith machine?
And for the static pull up hold, can I use the assisted pull up machine with the pad under the knees at a lighter weight to help me mimic the static hold?
Yes and yes 🙂
I like that there’s a meal plan and swaps but I’m so used to having precise macros and it’s throwing me off. I saw the macros for the meal plans but is there a macro calculator to help hone into my body type/goals? I dont “fit” into the windows provided for height and weight which I know is common.
I need to have my coffee and sf creamer in the morning or become a cranky turd lol
Nicole calculated these calories/macros for this challenge, but if you want to calculate your own calories/macros or create your own meal plan and incorporate your own foods, that is completely up to you. We recommend following the challenge material for bets results, but it’s up to you.
If you look at the food exchange list you will see coffee under beverages and sf coffee creamer under optional condiments.
Hello, I am also breastfeeding a 1 month old. We had a home birth so I don’t have an OB. Suggestions?
We are not medical professionals and cannot advise you on your nutritional caloric needs for nursing your baby. You will need to get advice of a medical professional or registered dietitian for your individual caloric requirements needed to sufficiently nourish your baby and keep your milk supply going.
Hello all! So, I’ve been sitting for 2 hours now planning my meals. Day 1 done! Onto planning Day 2! If anyone can offer any tips on how to make this go quicker, I am looking for advice! Thanks!
Nicole has all the meals planned out for you with simple meal swaps. I am confused as to what you are talking about?
How do we handle extra cardio? For example, I briskly walk my dogs 1-3 miles every day and plan on doing so 5 days a week in addition to the cardio plan. Do I need to add extra calories or just be happy to have the extra activity?
I would not add any extra calories, no. Walking your dogs is being an active person, but your HR likely won’t get super high walking your dogs. Mine typically doesn’t get above 110, even on a fast walk (14-15 min per mile) with my Vizla, so your HR likely won’t get into the ranges necessary for it to count as one of the cardio sessions, rather just daily activity, does that make sense? Some challenge participants have very active jobs where they are walking and on their feet most of the day, but calories should not be adjusted for being on the higher side of an active person on a daily basis as oppose to just being sedentary most of the time, or having a desk job, etc.
If our workout is early, do you recommend eating prior to work out? (Workout at 4:30 am)
This is a very individual thing, if you are use to lifting without any food in your stomach and your energy and strength are good for your workouts, then by all means keep doing it that way. If you feel like you need a little something in your stomach in order to have a good listing session, then I would recommend eating all or half of meal 1 about 30 min before lifting. Totally up to you 😉
Please help me calculate my macros for this recipe, it was from the last challenge. Macros were a little higher from last challenge.
I love it and want to eat for this challenge. Thank you
I need 355 calories 29g protein, 35g carbs, 11g fat
If you would like to incorporate any outside foods not calculated for you in the current challenge then you will have to calculate the portion sizes on your own in MFP to match up to what your goals are. We can’t possibly calculate foods and recipes for everyone with recipe requests and if we start doing that then will will be in way over our heads. You can either adjust the portion size of any foods or recipes you’d like to include, or follow the recipes and foods Nicole has already calculated for you in the current challenge.
Is there a recommended “time” to eat? Like every 3 hours? If I workout in the morning it would be about an hour after I eat meal 1, I would have post workout meal after, should I wait 2-3 hours after that for meal 3?
Yep, about every 3-4 hours. Your plan sounds good! Bets of luck with the challenge 🙂
There are a few exercises I am not familiar with. Is there a spot with videos of the exercises or should I just google them?
Every strength-training exercise has a video demo, just click on the actual exercise in the PDF and it should take you to the video 🙂
How many egg whites equal 29 grams of protein?
About 275g of liquid egg whites.
It says 4 servings so this makes 4 pancakes and we eat one ?
What meal plan are you following? Different meal plans will have different portion sizes. The smore’s recipe makes 4 servings, so you will eat however many servings your meal plan says you should eat.
Can someone help me understand. There are whole wheat carb balance tortillas- they have 30g of carbs – the package boasts 5g of net carbs because it takes 30g of carbs – 25g of fiber…?? The regular whole wheat tortillas have 22g of carbs. I bought the carb balance ones last week in anticipation for the challenge but didn’t think too much about the grams of carbs.
We are not counting the fiber or net carbs, just total carbs, so go based of off total carbs. Don’t subtract the fiber. I hope this helps!
I have a 2.5 month old and am breastfeeding. I am under meal plan 1. Would you recommend following the plan or should I be adding anything?
Thank-you in advance.
Since you are breast feeding and this falls under a medical issue with you caloric nutrients, I would highly recommend discussing your caloric needs while breast feeding with your OB. Bring the meal plans in for your OB to review and make a recommendation. Best of luck with the challenge 🙂
It is winter here in Michigan, a little to cold to be outside. Lol I have a bad knee waiting on total knee replacement. Sometimes I feel like the modification for jumping Jack’s is not intense for me. 🙂
The only other options I can think of then are:
– boxing (even if you don’t have a punching bag or gloves, present like you are punching a bag)
– battle ropes, if you have access to them
– rowing machine, if you have access to one
– swimming, if you have access to an indoor poolOr you could replace the jumping jacks or modified jumping jacks with sit-ups for non-impact exercise.
Yes I meant since I’m on the cusp of height. Not weight. I’m just barely 5 4
If you are under 5’4 (just barely 5’4) then you will go with Meal Plan 1.
Please provide a reminder of the suggested heartrate range for both HIIT and Intervals for those of us that are over 50. Thank you!
Every individual is different, so I would recommend going based off of rate of perceived exertion instead of HR Range since one person’s high range of 165-170 for example might be someone else’s moderate range. Here is more info on how to gauge RPE (Rate of Perceived Exertion): https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
I hope this helps! best of luck with the challenge 🙂
QUOTE
You can do the “Epic Tread” workout outdoors instead of on a treadmill and just follow the guidelines, using the speed as a “higher intensity hard run” for 15 sec followed by a lower intensity jog for 15 sec for 7 rounds; then the same for the following 7 rounds of 1 min, and so on.
You can do the “Be Fit” jump rope workout with an invisible jump rope or do jumping jacks instead and the rest is all body weight or dips using a chair or coffee table, but other than that, no equipment is necessary.
I hope this helps 🙂
How much almond milk can we use in the post workout with cheerios?
No more than 240ml, but you can use less than that depending on how much/little milk you like in your cereal 🙂
I would love to repeat some of the recipes I got from the other challenges but they don’t match exactly with these meals. Can I take a fat for example from one meal and incorporate it into another?
If you feel comfortable and confident doing that and making the calories and macros match up to your current meal plan, then absolutely you can use recipes from previous challenges 🙂 Enjoy!
Sorry if I missed this in the reading , for your meal plan can you mix option 1 and 2 ? Or if you pick option one do you have to eat all option one for the day .
You can mix and match between options one and two in the meal plans, make sure you watch all the videos about meal swapping and food exchanges. Nicole explains all of this in great detail for you 🙂
I’m going over the meal plan and a bit nervous. I have PCOS and Carbs Scare me. I’ve become insulin resistant over the last 4 years and have gained almost 40lbs due to it. Is anybody else in this group in my same shoes? Have you done one of these challenges folllowing this plan and not gained a bunch more weight eating all these carbs? I’m not sure what I should do regarding carbs with the meal plan.
PLEASE HELP
Hey there- this is a medical nutrition issue that you should address with your doctor. We are certified trainers and fitness nutrition coaches but it is not within our scope of practice as trainers/coaches to prescribe or advise nutrition if it is directly related to a medical condition, which it is in your case. I would recommend sticking to the foods your doctor or registered dietitian has advised you to stick to, as there is a serious health issue linked to the foods you eat.
For the S’Mores Protein Pancakes recipe, we’re supposed to top it with mini marshmallows – yummy! How many would be appropriate? I don’t want to overdo it of course. Thanks!
I would just use somewhere between 4-6. Enjoy! 🙂
Just a head up Men’s plan 1 meal 3 option 2 is missing half the meal. I believe there should be non fat Greek yogurt and blueberries or something else like that. It just shows chia seeds and flax meal currently.
Thank you so much for catching this, I will send a message to the team for correction 🙂
Hey everyone! I’m reaching out to see if anyone has tips to help stick to the challenge when you have to travel? I’m active duty and work can get hectic with random travel. Any tips to help stay on track with nutrition when having to fly and travel around would be appreciated!!
You can always use more of an If It Fits Your Macros approach and try to choose easy/convenient travel foods in the food exchange list while sticking as close to the meal plan as you are able to. All we can do is the best we can with what we have to work with. I hope this helps, best of luck!
In the past when I have done the challenges, I have utilized plan 2. I am 160 lbs and 5ft 4. When I have logged all my food following the exact plan with the recommendations, my calories and macro totals have seemed to be more-between 100/200 calories. Is this normal, should I stay within the plan 2 or go down to 1 since I’m right on the cusp of weight? Or how do I hone the calories better?
You should be chasing your meal plan based on height, not on weight, as Nicole explains in the meal plan section/nutrition section of the program 😉
