Naomi
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I am used to only doing 2-3 meals a day. Is it alright, since each meal is same cal/macro (besides the post workout) to just double up on something I like (English muffin and eggs) so that it counts as 2 meals and I am not having to make so many different things?
As long as you hit your goal calorie and macro totals for the day, it is totally fine to double up on meals or space them however it works best for you 🙂
Am I able to exchange the muffin for something on the fruit list to go with the protein shake after my workout? This is my first challenge, so I want to make sure I am doing this correctly.
Nicole explains how the food exchanges work in the info/videos in the Nutrition Section, please make sure you read and watch everything so you don’t miss any important info 😉
When it says oz of Greek yogurt or oz of cottage cheese – are we talking weight or volume?
Weight on a food scale.
I was wondering if a whole milk full fat Greek yogurt option would qualify and could be added in the food exchange list as a Fatty Protein (FP)? I am going through menopause and I was part of a weight loss group that is run by a gynecologist that recommended full fat Greek yogurt as part of the eating plan.
As long as you calculate the serving size and it fits the calories and macro guidelines in the meal plan you’re following, it should be fine.
I have a follow up question to this – how long should we wait after eating a meal before we do the weight exercises? Should we aim for 30-40 minutes or is it more like hours? Due to our work schedules we will be starting the weight exercises around 7:30 each night, so I think we need to eat our 4th meal prior and follow up with the 5th post-workout meal after. Timing is hard though. Thank you!
This is completely up to you, as everyone is different regarding how they feel when they eat before working out. As a general rule of thumb, anywhere from 15 – 45 minutes.
I have an allergy to apples, am I able to substitute something else?
There are no substitutions for ingredients in the recipes, as this will throw the total calories/macros off. I would choose a different meal or use the exchange list for even swaps.
I have a question about the muffin recipe as well. I don’t use fake sugar. Any suggestions on what I could use instead and how much? could I for example add in a small amount of pumpkin puree? for the taste and sweetness? I am OK if they are not very sweet just don’t want to make them not come out like a muffin. I am not a great baker to begin with!!
I am not sure how the recipe could be changed from what Nicole has created. Adding pumpkin will change the calories/macros. Maybe just choose a different meal or food swap instead of trying to change the recipe.
Good morning all!!
Yes I loooove everything with the ebook…but for a newbie that has never weight trained before and rely heavenly on the video’s this takes entirely too much time. Everything that @atwoodbrenda said is what I have been experiencing this morning. Can there be a section for viedos on the dashboard and broken down by weeks in the order that you do the exercise on that day…that way I stay on one page and dont have to try to memorize that after I finish a exercise click to go back to pay 36..LOL!!…..thanks in advance other than that I Love the program!
Terrie
I would recommend emailing any suggestions for future challenges to: [email protected] to make sure they can be taken into consideration. Suggestions may get lost in the forums.
Good morning. I drink a gallon of water a day is it wise to add the BCAA to my gallon of water so I can drink it throughout the day?
You can do that, no problem 🙂
On the Calendar it says upload until Wednesday March 31st, but in the ebook it’s say Tuesday March 30th? Which is correct? I was on vacation this past weekend and don’t want to upload bloated after crap food photos. 🙃
LOL, I believe the correct date is Wednesday, but an email will go out alerting participants of the last day to upload photos.
Michelle I’m planning on using unsweetened original almond milk if choosing a cereal for a swap 🙂
That should work, as long as you are making sure to do even swaps based on the meal guidelines 🙂
On the Monday dumbbell wo first superset please clarify the body squat reps
Is it 3 sets of 15 or 4 sets of 15 for the body squat??
It should be 3 sets, sorry about that.
Hello. Do you eat the cereal dry? I dont mind doing that but am unsure about that. Thank you
I am not sure what you are asking, are you swapping foods using the exchange list?
The demo links aren’t working for me. How can I access them? Thanks in advance!
Hey there- I am no sure what issues you might be having regarding technical difficulties accessing the links, but if you email [email protected] they can better assist you with technical issues there.
Hi, can someone please tell me if is a error on the meal 1 option 1 (high day)
On the plan (high day)
MEAL1 option 1
(2f)4 egg yolks
(2/3 LP) 4 egg whites
(sc) 30g oat bran ??? On the food exchange list for the oat bran is 40g for one serving
(f) 1oz box raisinsIs that a typo error on the amount or a typo error on the (SC), I mean maybe is 3/4 SC?
Thanks in advance
Hey there- I will send this to the team for confirmation, hold tight 🙂
I am prepping today and the muffins for my weight group 130-159 read 2 muffins high and low fat? But the exchanges are not the same. Is low day supposed to be one muffin?
Sorry for the misprint. Meal plan 2, Meal 5/Post Workout should have 3 servings of the muffins. 2 servings on the low day.
I watched the meal prep videos (very impressive) and I wonder if/how Nicole heats up the food before she eats it? I will have access to a microwave but I don’t like the taste of chicken from the microwave.
Thanks,
JulieA microwave, generally, but may times during Olympia prep she has eaten food cold.
Was told about a year ago ACL was gone again and tears in meniscus. Has not slowed me down other than I refrain from jumping and running. Suggestions to get it in proper Cardio? I also have access to a treadmill & rowing machine. Thanks in advance!
Anything that does not affect/impact your ACL: rowing is fine, treadmill walking at incline, swimming if you have access to a pool, battle ropes, medicine ball slams, punching bag, low-impact plyometrics, etc.
You do not have to do the cardio workouts provide in the challenge, they are just workout ideas. But you can do any cardio that you are able to do as long as you stay within the cardio guidelines of the challenge (cardio type, time, duration, intensity, frequency).
Best of luck!
Following!
I already responded, please see above for answer.
Hi Week 2 day 1 workout first superset is alt dumbbell curls and bodyweight kneeling triceps extension but the video goes to close grip bench press. What excercise is it supposed to be? Home dumbbell only section.
It should be the body weight kneeling triceps extensions. I will email the team to have the correct video demo linked to the exercise, thanks for letting us know 🙂
The Dumbbell Bulgarian Split Squat, should the warmup and working sets both be 15-20 reps?
Correct, the difference will be the weight you use. For example, use body weight or 5lb db for warm-p, the heavier weights for the 3 working sets.
I always heard that our maximum heart rate was 220-age. I’m 49 so my maximum HR should be 171 bpm. You suggest to keep the HR between 170-190 in the HIIT sessions. Isn’t that too high?
The range is a general range depending on where a challenge participant is in their fitness level. We have participants of all ages and varying health/fitness. The HIIT should be as intense as you can go, so just use your best judgment based on where you are in your fitness.
Will the links for the workouts on the challenge still work after the challenge ends?
I believe you will have access to the video demo links for one week after the end of the challenge.
Are there videos for the HITT and INTERVAL exercises?
There are not any exercise video demos for the cardio workouts, no.
How often should we be spacing out our meals?
About every 3-4 hours depending one what works best for you and your schedule.
