Naomi
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I have no idea how to do that. Especially since the lentils are a PC but I’m doing the non vegan meals. How does that work for the lentils? Sauerkraut I’m assuming is a vegetable base that’s primarily in vinegar. So I’m not too concerned but I don’t know with lentils can you help me? I’m doing meal plan 3.
Lentils would be a starchy carb and sauerkraut would be a vegetable;e (cooked cabbage, pretty much), so use the exchanges for those listings in the meal plan you are following.
Hi! I’m really trying to like the corn tortillas but I can’t stand them. The texture and they break apart on me. What can be of a good substitute? Also, I love lentils and sauerkraut. Can those be eaten and if so at what measurements, etc.?
There is a full food exchange list in the ebook starting on page 100. If you want to add anything that isn’t on the food exchange list then we recommend calculating your totals in a food journaling app such as My Fitness Pal.
Good Afternoon,
If I can Leg Press way heavier on the 5 full range, than 1/2 Partials. What would you do? if i get up and move the weights lighter on the partial, it takes away from the pump. Any Advise? It seems I went pretty light to get the partials in on Wednesday Leg day.
Thank You
Milissa
You should be using the same weight for all reps – if you are resisting on the negative portion of the movement, it will still feel challenging/intense even if you are able to go heavier on the full reps. Focus on the mind-muscle connection for better intensity 🙂
Hello, For the drop set exercises done in yesterdays leg workout, do you do 3 sets of them, the drop 10?? So do you do 30 total, or do you do 90 total?? It only took me about 30 minutes to do the workout itself and I felt like it should have maybe taken longer.
Thanks!!
You do 90 total, so one set would look like this (just an example):
– perform 10 reps at 25lbs, then drop to 20lbs and do 10 more reps, then drop to 15lbs and do 10 more reps = 30 reps each setI have a long stretch of time between lunch (meal 3) and post work out meal (meal 5). Then dinner (meal 4) is after my workout (meal 4). Can I split meal 2 in half and have half mid morning and half mid afternoon or is it best to eat it all at one time?
You can split it 🙂
Hi. I am following meal plan 3. Pretty sure it’s 3 cookies I just wanted to clarify. 😊
Correct, 1 serving is 1 cookie so you will eat 3 cookies.
So I’m having trouble lifting heavier on the shoulder exercises. For example, the seated dumbbell press. If I can do 20 pounds the max number of reps which is 12 for all 3 sets then the next week I try 30 pounds and can’t even do 8 reps for all 3 sets what should I do? should I go back to 20 pounds and try to do 15 reps? I’m trying to push myself to lift heavier each week but don’t want to hurt myself.
We are only a few days in to this challenge, so I am a little confused by what you’re saying “…the nets week I try 30 pounds” (we aren’t even a full week in). But just lift with the weight you are able to lift for the number of reps indicated, please don’t risk injury. Some weeks I am able to lift heavier than other weeks, and sometimes I need to lift lighter – it could be a number of factors (sleep, stress, nutrition, your cycle, etc.). Do your best but listen to your body first and foremost.
Womens Meal Plan 1B (Meal 5) says (SC, 1/4 F) for the servings on the cookie. Then it goes to say (LP) (F). For the cookie should it say (FR) instead of (F) or is it correct as it is?
Thanks LishaHey there- let me double check on this with the team and get back to you asap!
Superset reads: WSLP 5 full range/5 partial /5 full REPS 5/10/5. Which is correct for partial 5 or 10?
Thanks
Sorry, it should be 5/5/5
Due to knee pain can this be performed on a leg press as 1 leg press
Yes, you can do single leg leg presses in place of the pistol squat, just don’t bring your leg back very far and lighten the weight (it will feel MUCH heavier using one leg).
Can you do this on a leg press ?
Yes, you can do single leg leg presses in place of pistol squats.
Hi there, can i please have an alternative or modified version for this. Cheers
You can do lunges or step ups instead of pistol squats.
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 🙂
