Naomi
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I can only take Gluten Free Pasta. Would the amount be the same as Whole Wheat Pasta? Just asking since I am learning how to make lunch meal with food type meal plan suggestion.
Yep, regardless of if it’s gluten free or not, the calories and macros are generally the same in same foods with or without gluten. In other words, taking gluten out doesn’t change the calories/macros of a food 🙂
Is Chicken Broth consider OC? If so, would 1 cup be good or lower?
I’m not sure about the calculations/serving size of chicken broth. But as a general rule for these challenges, if you want to incorporate foods not included in the challenge then it is recommended that you log all your foods in a food journaling app such as My Fitness Pal so that you can calculate the accurate serving size for foods you want to eat but aren’t on the sample meal plan or food exchange list.
Hi- is there an Alternative to the zottman curls ?
Just regular dumbbell biceps curls would be a good alternative.
What is better… Weight training in the morning or cardio? I’m doing it on an empty stomach due to the fact i’m getting up at 430 to get one part done before work. Then doing the other part in the evening once kids go to bed.
Everyone is different, and there is no better time than any other time to lift. The best time is whenever you can fit it into your schedule and/or when you feel you have the best energy and strength for workouts.
Hello,
I am just finishing up with week 1 of the DB/ Body weight workouts for the challenge. I am finding it hard to do certain movements right now. I am recovering from shoulder surgery for a labral tear in my left shoulder. This prevents me from using weights on my left side for the most part. I am also unable to do push ups, planks, dips right now until the shoulder gets stronger. Can you give me some alternatives for those exercises and should I be doing more reps/ sets on the right side to compensate for the inability to use my left side during the challenge?
Thank you, AdrianaHi Adriana- where are you in your recovery from the surgery? Are you doing PT? This is pretty serious depending on what stage you are in your recovery and should be reviewed by your doctor or physical therapist with regard to what exercises you are cleared to do at this point. If you’d already gone through PT and are cleared to do any exercises that don’t cause pain, I would still just skip any exercises that cause pain. Don’t do more reps on your stronger side, as this will just cause more of a muscular imbalance, and create a significantly stronger right side than left side which can cause more problems down the road.
Skip the push-ups, planks and dips all together for now. Any alternative exercise would still be designed to hit those same muscle groups. You will see plenty of progress even just skipping those three exercises. Please be careful as you don’t want another injury! Best of luck with the challenge!
So plantains are a staple in our house. I know that technically they are a fruit, but I’m almost thinking that on this plan they would be considered a starchy carb. Can someone clarify SC or F, and how much per serving? Thanks!
I believe these are like bananas, so I would follow the serving listed for bananas.
My liquid egg whites have 10 grams of protein per 1/3 cup and equals 3 egg whites.
When I sub a 1/2 LP, should I follow the 3 egg whites (Use 1/3 cup= 10 grams) exchange or follow the 6 liquid egg whites exchange and use 1/2 cup (15 grams)?
I realize it may be minor but I am curious 🙂
6 egg whites is 1 serving of an LP (25g protein) so 1/2 serving would be 3 egg whites, around 10-12g of protein. I am not sure what your questions is. If you are following 1/2 serving of LP, then that would be 3 egg whites, not 6 egg whites which would be 1 full serving of an LP.
The workout has a single leg Tricep Dip for 3 sets of 12 reps. Is that 12 reps per leg or 6 reps per leg? Or switch legs each set?
12 reps of dips each leg, so 24 bench dips total 🙂
Hi!
This way of eating is new to me. I don’t see Farro on the exchange list. Would this just be the same as rice/quinoa at 1/2 cup?
Thank you!
I believe the protein, carbs and fat ratio in Farro is not the same as rice/quinoa (it has 7g of protein and 1.5g fat per 1/4c vs. 3g protein and 0g fat + 50 extra calories per serving) so it wouldn’t be an even exchange for the serving size. If you want to incorporate anything in your meal plan that isn’t on the food exchange list then I would recommend logging your food in a food journaling app such as My Fitness Pal to calculate serving size that will keep you on your target daily macro/calorie goals 🙂
Best of luck with the challenge!
How can we incorporate Alison Frahn’s recipes into the challenge?
You will have to enter the calculations of the recipes and figure out the serving sizes and how everything fits into your meals of the recipes you’d want to use on your own with a food journaling app such as My Fitness Pal if you want to use any recipes outside of the ones provided in the challenge.
If a meal plan has a LP with a F can a substitute be done with a FP and no F?
As long as everything adds up to the target daily totals at the end of the day then yes. But if you are going to do that, I would enter everything into a food journaling app such as My Fitness Pal to make sure your calculations and portion sizes are correct 😉
Hello my legs are still really sore from Monday- what do you recommend for leg exercises- low weight (like real low) and reps or reg weight (95) for 4-5 reps?
Thanks! 🙂I would recommend lightening the weight and keeping the reps as is in the workout 🙂
I have the same question about the beef and snow pea. If it is 6 servings, then what would the portion measurement be?
How you determine the serving size is:
– weigh the entire finished amount
– divide that amount by 6For example, if the whole beef stir fry weighs 600g (just an example) then your serving size would be 100g per serving.
I’ve been looking through the posts and I haven’t found this question posted yet. For meal 5/post workout, do we still have that meal on the two days we aren’t training to keep our calories consistent?
Correct, this is info covered in the nutrition section of the program so make sure you read all the info and watch all the videos so you don’t miss anything important 🙂
On lifting days, eat your post workout after lifting. On non-lifting days, eat your post-workout as meal 5. Best of luck with the challenge!
Hi! I’m just curious if the avocado bf sandwich should be 2 egg whites plus 1 large egg instead of 3 +1? The exchange on the recipe is 1 LP (on meal plan 1)which would be the 2 slices of turkey bacon plus 3 egg whites … not 4.
Thanks!I will email the team and double check to confirm, hold tight!
Hi I hurt my lower back (disc) so I’m unable to do exercises where I bend over. Is there an alternative for the dumbbell Y raise that I could do without bending?
You can do it without bending over, though it will change the focus more to the tops of the shoulders than the rear Delts, but it’s hard to get around that since you aren’t able to bend over right now. Just do the best you can, wishing you a speedy recovery!
I knew signing up for the challenge I wouldn’t be able to start the workouts with everyone else since I am still recovering from surgery. That said, should I still follow the nutrition part?
Should I do phase 2 right now til I’m cleared to go for higher intensity?I am only limited to walking and light lower body work, so I am concerned with taking in too many calories or macros
Yep, you can follow Phase 2 for now until you are able to resume regular exercise. Best of luck with your recover 🙂
Please clarify reps. 3 x 12 or 4 x drop set or all the above? Thank you!
3 x 12 reps, sorry for the type-O
Morning! Does the order of the workout matter? The gym was very busy yesterday so I had to do the workout out of order because the machines weren’t always open when I needed them. I completed the workout but not in the order it is printed.
Hi Elizabeth- the order of the workouts does matter (the workout is all the exercises on an assigned day), so you’ll need to keep the workouts in order they fall in the program, but the individual exercises within the workout can be rearranged if necessary based on how your gym is set up and f machines are being used. In other words, as long as you complete the workout and do the best you can to keep the exercises in a similar order that is fine, and if you need to move on to anther exercise because a machine is being used, then go back to that exercise, that is totally fine 🙂
I hate hate hate HIIT with a fevered passion! Instead, I do virtual reality cardio (Oculus Quest/Supernatural). I would equate it to dancing. I do it for 45 minutes to an hour, almost every day. When i am done, i am drenched in sweat and gasping for breath (but it is SO MUCH FUN) Is this sufficient to avoid the HIIT 3x per week??
For phase 1, you should be doing 3 x 30 min HIIT Cardio per week, and the description of HIIT Cardio can be found on page 52 of the e-book. You can do any form of cardio you choose, but for best results make sure you follow the cardio guidelines outlined in the cardio portion of the program.
Is it okay to select 2 meals from the same Meal (option 1 & 2)
Yep, you can! 🙂
Meal plan says lean protein for this. But I know beef flank is a fatty protein. Is that a typo
It should be FP (fatty protein) sorry about that! 🙂
I’m looking ahead to tomorrows, at home, full equipment, workout. When I click on the video for “Band lateral side steps” it tells me I need to be a member, even though I’m logged in to my account. Any suggestions>
thank you!!
The only reason you would get that message that I know of is if you aren’t logged in, but if you continue having problems then please email this issue to: [email protected] as I am not sure how to instruct or help you further. I hope you can get access to the video!
I’m looking ahead to tomorrows, at home, full equipment, workout. When I click on the video for “Band lateral side steps” it tells me I need to be a member, even though I’m logged in to my account. Any suggestions>
thank you!!
The only reason you would get that message that I know of is if you aren’t logged in, but if you continue having problems then please email this issue to: [email protected] as I am not sure how to instruct or help you further. I hope you can get access to the video!
