Naomi
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Why is there a deadlift on day 5 week 1? Asking for a friend 😉
Because you are working your back as part of this workout, and deadlifts are a posterior chain exercise (including multiple backside muscles), so Nicole incorporated deadlifts into the workout for Day 5.
I’m sorry I’m a little confused. For post meal workout the apple pie cookies. It says serving is 3, does that mean I eat 3 cookies? I just wanted to clarify so I don’t eat to many.
Thank you!Hi Maria- which meal plan are you following?
I briefly watched the talk with Nicole on meal repeats. A bit confused. My question is say Meal#4 , can that be doubled to fill in for a larger meal at the end of the day and combine to be meals #3&4?
Yep, what is most important is that you aim to hit your calorie and macro totals for the day, however you need to combine your meals to work best for you and your schedule 🙂
So I thought I could lift more weight with the lying dumbbell tricep extensions. I guess I was a little over confident….
I only got 8 reps the 1st set. Should I stay heavy and get as many reps as i can or drop some weight & do the prescribed 10-12 reps?Hi Cindy- for all challenges, use the weight you can do for the prescribed number of reps and sets 🙂
Is there an alternative to this exercise, as it hurts my hands too much?
You can do them on your knees which will alleviate a lot of the weight/pressure on your hands from doing them in the plank position. I hope that helps! 🙂
I have been doing intermittent fasting last few weeks. If eating the macros on the meal plan would this still be possible in that eating window ?
Yep. you can condense everything in to however many meals works for you for your eating window 🙂
When doing the supersets do we complete one exercise completely before moving on to the next one? Like do all 3 sets then move to the next one? I thought before we would alternate exercises…
No, the way you described the fist method is called a “straight set” – a superset is going back and forth alternating between two exercises for the indicated number of reps. A triset is rotating between 3 different exercises for the indicated number of reps.
The training/nutrition split is 3/1 2/1. My schedule would prefer a 5/2. Is that recommended?
You can arrange it best to fit your schedule, that is no problem, as long as you keep everything in the same sequential order that it falls 🙂
I am not 100% positive what brand of liquid egg whites Nicole used to calculate for the challenge, but according to your carton, it is 5g of protein per 46g of liquid egg whites. So to equal 25g of protein, you would multiply that times 5 servings (to get 25g of protein) and 46 x 5 = 230, so you would measure out 230g of liquid egg whites depending on what your portion size is for the meal plan you’re following. I hope that doesn’t confuse you!
8oz yogurt and 1/2 scoop protein powder is over 24g protein. Are the serving sizes correct?
The serving sizes are correct, yes, the totals will be about that give or take +/- 5-8g roughly. Make sure you watch all of Nicole’s nutrition videos and really al the info (I know it; a lot) but she explains this in the challenge material. Bets of luck with the challenge! 🙂
Meal 2 option 1
1/4 SC 10g OatmealWas I suppose to add 10g more to the recipe? I followed the recipe and I just saw this. Can I just eat 1/4 SC of something else since I already made my overnight oats?
Yep you can just add it in somewhere else. What is most important is your totals for the day, so as long as you aim to hit your calorie and macro totals, you’re doing great! 🙂
For the cardio program with medicine ball how heavy a medicine ball should you use?
This depends on each individual person’s current fitness level, but I would say anywhere between a 2lb-10lb med ball would be fine. It really just depends on where you’re at and what feels challenging but doable, does that make sense?
I’m really excited to do this challenge! I am wondering about supplementing with Creatine? Thoughts?
That is completely up to you if you’d like to use creatine with the challenge – some people do and some people don’t. It’s just an individual choice 🙂
Hi,
I am in the W Meal Plan 2A. Does it matter which meal to eat before the workout or is only the post-workout meal important? I work out at 5 am, should I still eat a meal before the workout and wait for it to digest or can I just have something light like a banana pre- morning workout?
Thank you!
You can eat any of the meals in any order except the post workout. Bets of luck with the challenge 🙂
Hi,
I am in the W Meal Plan 2A. Does it matter which meal to eat before the workout or is only the post-workout meal important? I work out at 5 am, should I still eat a meal before the workout and wait for it to digest or can I just have something light like a banana pre- morning workout?
Thank you!
You can eat any of the meals in any order except the post workout. Best of luck with the challenge 🙂
The recipe shows Vegan Friendly but it’s listed on the NWOMEN’S MEAL PLAN 2B so just confirming it is suppose to be on the WOMEN’S MEAL PLAN 2B (the Non-Vegan meal plan)?
Correct, vegan recipes can be on the non-vegan meal plan but necessarily not visa versa 😉
What is the can of tuna size listed on the exchange list?
One serving should equal 25g of protein, so whatever that is equivalent to for your meal plan 🙂
Hi! Can you suggest a moderation to the standing rows? I find when performing the standing dumbbell or barbell rows, my lower back hurts. Am I bending over too far? Also, are there exercises to help strengthen my lower back.
Hi there- you can do rows seated with dumbbells, or leaning with your chest against a bench, or do them slightly bent-over but not bent-over too far (which will help strengthen your lower back). Any of the abs/core exercises, as well as the back exercises will – over time – help strengthen your core. Best of luck with the challenge! 🙂
How many grams of liquid egg whites should I use for 4 egg whites?
Thanks,
Cathleen30ml = 1 egg white, so measure out 120ml (which is the same as grams as well). I hope this helps!
So I should use non-fat cottage cheese? The food exchange list says LP cottage cheese is supposed to be low fat.
Look at the total fat grams per meal. Use nonfat cottage cheese so that you don’t go over on your fats.
Hi there! Same question but at the other end of the height range: I’m 6 feet tall, 247 lbs, planning to build strength with the workouts per the plan. But the tallest women’s meal plan is for 5’6 and above (4 inches shorter than me).
Should I go with a men’s meal plan? Maybe the men’s plan for under 5’10 to account for the fact that women burn less calories? Thanks for your input!Hey there-
Women don’t necessarily burn less calories than men do, it really depends on each individual person’s metabolism, health, lifestyle, etc. I know plenty of women who burn a lot more calories than some men, lol!! Regardless, do you know about how many calories per day you’ve been eating prior to the challenge?
I definitely want to burn fat and build strength and muscle.
Then I would recommend just giving the 1,525 a try for about two weeks and if you have any issues with the meal plan, you can always bump up to the next meal plan. Or you could bump up to the next meal plan now for about two weeks and if you have any issues, then go down to the 1,525, so you have a few options depending on which rout you’d like to try first 😉 Bets of luck, I hope this helps!
I also just noticed the plan I am inquiring about may be labeled incorrectly… I am looking at the plan for over 5’6 and over 150 lbs. for 2000 calories, 160g protein and carb, 80g fats. Thank You!
Hi there-
We really can’t modify the program based on individual needs because that starts getting into personalized programs, but if you don’t feel well eating over 55g of fat and you want to tweak the nutrition, then I would recommend decreasing your fats to a level you are comfortable with and adding the carbs to make up for the calories you decreased from the fat.
I hope that helps, best of luck with the challenge! 🙂
I’m looking through the meal plans. I’m 5’2, 224lbs, lifting 5-6x a week currently. My current calorie intake is 2100 per day, and that’s a deficit. Should I really cut down to 1525 calories per day?
That totally depends, what are your goals for this challenge?
Hi,
I understand and will do 3 Days of Hitt on this plan. In addition, I do walk my dog every morning 2 miles, about 45 mins. Is that too much cardio? Or is this ok?
That should be OK as long as your HR doesn’t elevate too high 😉
