Naomi
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Due to my work schedule for tomorrow, I’ll only have time to workout for about 30 minutes. I was thinking about doing the interval cardio and then the at home day 3. For the post workout meal, should I even take that after cardio or should I wait until lunch when I have more time to workout?
I’m sure this has been asked but I can’t find the posts.
Post workout meal should be consumed after weight-training workouts 🙂
Can I substitute whole wheat pasta with gluten-free pasta?
That should be fine as long as the calories and macros are pretty even
So I am normally pretty good about the exchange list and macros but I am very confused on the Apple Muffins.
The High day says that 2 apple muffins is equivalent to: 3/4 LP, 2 FR, 1/2 F then the High day says the same 2 muffins are equivalent to: 1/2 LP, 1.25 FRBesides that nothing making any sense – I’m confused how 1 apple for the entire recipe is equivalent to 2 or 1.25 fruits for only 2 muffins? The exchange list would allow 1 apple for 1 FR. And where is the SC macro considering how much oats are in the recipe?
Please clarify – thanks!
This should be corrected in the updated ebook but the high day should have 3 servings of muffins instead of 2
What are the nutrients for a meal? Im having a hard time right now with getting all the food down as my body adjusts so was thinking about drinking two protein shakes a day (morning and post workout) but want to make sure the nutrients line up with the food (I hope that makes sense).
All the meal totals and daily totals are listed at the bottom right of the meal plans
Can I have for example, meal 2 for my meal 3 instead and have meal 3 in place of my meal 2?
Yes, Nicole explains all of this in the info videos she put together for you in the Nutrition Section of tis challenge HERE
These looked easier in the demo video but I found them very hard during the workout. Is it okay to do these from your knees? I found I just didn’t have the strength to hold myself with good form otherwise. Or is it better to pick an alternate exercise? Thanks! 🙂
These are really hard, for sure. You can do these on your knees, but make sure your hips aren’t elevated too high the you’re in the kneeling position. Try doing as many as you can the regular way, then modify on your knees when necessary.
I work shift work where I work days and nights in one set. For example, I will work 2 days (7-7) have 24 hours off (7 pm-7pm) then work 3 nights (7pm-7am)
How should I plan my meals going into nights and on nights?I am not sure when you have little breaks or where you can squeeze meals in, but just do your best to get in the meals that you can when you are able to. How do you typically eat during these shift?
Hey !
I’m day two and I realized that I did legs yesterday so should that be a high calorie day and today I did upper body should have been low cal correct ? Only high calorie when I do legs?Follow the calorie day indicated on the challenge calendar. It states the high calorie days will be ‘around’ your leg day — the day after leg day is when your legs are recovering from the previous day’s workout and will be using the higher calories for recovery 😉
The vegetable swap out has weights for cooked vegetables. What do we weigh vegetables in the raw at?
What meal plan are you on and what meal are you choosing raw vegetables for so I can better help you with portion size/weight?
Hi! I was so excited to start this challenge and am quickly learning I have a long way to go! Only room for improvement!
You’ve got this!! 🙂
Hello,
I have 2 questions:
1. I am 5’4” tall and weigh about 113 lbs. I am using the meal plan for 5’4 to 5’6”. Just want to confirm that is correct. I am feeling pretty good and not hungry which is a change as I am usually always hungry, even after eating large amount of protein.
2. Can I exchange vans protein waffles for a starch. I waffle has 13 g of carb, 100 cal per waffle, 3.5 g fat and 3.5 protein.Correct 🙂
If you are going to eat foods not on the meal plan or food exchange list, I recommend food journaling in an app such as My Fitness ess Pal to make sure everything adds up to your daily calories and macros for this challenge 🙂
Hi – I’m a single mom and work practically 50+ hours a week. I’m going to try my best at completing all cardio and lifting. No matter what, my nutrition will be on point. If I can’t do all the lifting, in order to balance out the muscle areas what 3-4 sessions are best? I understand they all are but I get such anxiety if I miss then I don’t know if I should back track on a day or just move forward. Please help…trying to distress and still focus on me! Thanks in advance!
Here is what I recommend:
– get all your muscle groups in, so if you have to skip out on a workout, skip out on one of the leg workouts, then be sure to do the different leg workout the following week.
– if you have to miss an upper body workout, do the workout you missed the following week (so alternate upper body workouts from week-to-week if you have to miss one or two, does that make sense?)
– if you have to choose between a lifting session our cardio session, always choose a lifting sessionI hope this helps, best of luck! 🙂
Just to actually get it done I hate cardio but if it’s better I’ll suck it up and do it
If that’s the only way you’ll get it done, you can split it up, but it’s recommended to do it all at once. I typically pass the time faster by watching a show on my phone, cardio speeds by 😉
Hey Naomi – Jen Fix here – can you also check on the Meal Plan 2 – Low Day – Meal 4 for calorie and macro updates? Halibut does not have much, if any, fat whereas Salmon is way high in fat. There isn’t a fat in Option 1 to account for the difference. Thanks girl!!
Hey girl! I just heard back from Nicole, and here is what she confirmed regarding this meal:
This meal is correct.
There is 3g fat in the halibut, 4g fat in the beans, and 1-2g fat in the corn tortillas. The residual in all items of the equal out to the total for that meal.
In the salmon meal there is no fat in the corn or the red potato.
I will try that. It is the movement of the rotation on the Glute that will be an issue as such I cannot do the breast stroke when swimming because of the leg movement will trigger the sciatica.
Just in case the standing circle is a problem, what else would you recommend as an alternative?Thank you
If that doesn’t work, just skip this exercise and do a few extra sets of another exercise in the workout that doesn’t bother your sciatica.
It’s the Exercise Ball Glute Raise and lying Hamstring Curl
If you look at that workout for the dumbbell/body weight only workout, you will see all the exercises for day 3 that don’t require an exercise ball (on page 38)
I had a spinal fusion of my L5 S1 in September of 2019 and therefore there are going to be certain exercises that are going to be difficult for me or that I won’t be able to do. One of those is the crab reach which is in today’s workout. My lower back does give me issues with things like deadlifts even with proper form but I’m hoping as I continue to strengthen that area along with my glutes and core that issue will stop. Can you advise on an alternative for the Crab reach please? I can’t arch my back/bend back like that pose requires.
Hey Amber- are you able to do crunches? If so, you can do crunches instead.
How late can we have meal number five? I just got done with my work out a little late after my shift and I’m having it now at 8:30 PM
You can eat as late as you want to and however it fits in your schedule. There is no cut-off time to eat your last meal, it can be 10-11pm even for late night shift workers.
We have a post workout meal in the plan which is great. I’m wondering if there is an ideal pre-workout meal? I’m used to grabbing a banana or coconut rice pudding and that’s usually good enough but I want to make sure what I eat is sufficient for this plan. I like to workout on a less-full stomach, almost empty.
Whichever meal in the meal plan you want to eat pre-workout is fine, there is no one-size-fits-all best pre-workout meal. Just make sure you stick to the meal plan/exchange list 🙂
I’ve only eaten 2.5 of my 5 meals. I had planned to be home early enough to eat my 4th meal about 30-45 minutes before having to work out. That didn’t happen, life happened instead. Due to time I’m working out now.. about 1/4 of the way into my weights workout. It’s going to take me forever to do this due to being so out of shape. I understand I’m supposed to eat all of the food, but it’s truly not possible for today. So do I eat my chicken, rice and green beans meal or do I have my post workout meal before I go to bed?
Just do the best you can to get as many of your meals in as you can, even if it’s late. There is no cut off time for your last meal. There will be an adjustment and soon you may find you are hungry 😉
Hi!
I’ve used a couple of supplements for weight management and metabolism (CLA and L-Carnitine) in the recent past. I was wondering what your thoughts are on using them during this Challenge. I wasn’t sure they would be considered a pre-work supplement or not.
If you have any advice or suggestions, please share!
Otherwise, I was going to just use what Nicole has listed. Thanks! I would appreciate any advice!
Thank you,
SantinaI would just use what Nicole has listed for this challenge 🙂
I know that you can’t switch out meal 5 with any of the others, but can I switch the 1/2 plain bagel for the muffins? Or does that mess up the macros?
They are different macros, so not an even swap because of the ingredients in the muffins.
I see a lot of egg and egg whites for plan 3 in meal 1. I know I can use option 2 but how is the egg prepared, boiled for the most part? Also, will this affect my cholesterol?
You can prepare the eggs however you like, and it will not adversely affect your cholesterol, no.
Hi! regarding the can of white tuna. Is there a particular size we should eat? I bought a 5 oz can, which according to the label, has 22 g of protein. This is for my hubby who’s on Men’s meal plan #1. Thanks!
That is correct 🙂
It shows it as different exchanges in different places. What are they considered?
I am not clear what your question is. Nicole explains all the exchanges in the Nutrition Section of the challenge.
