Naomi
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Hey,
I am 5’6″ and 140 is meal plan 2 the correct one for me right? It is the one that I have followed today….but just wanted to make sure!?
Thanks!
Correct
So when it says 1 1/2 serving of muffins, low day, & 2 servings muffins high day, is that 1 1/2 & 2 muffins?
Correct
Is it ok to use my Peloton for my daily cardio ?
Yep 🙂
Is it ok to split the half hour into 15 min before and 15 after ?
It’s better not to for this challenge, what would be your reason for doing that?
So when doing a workout like today, where there seems to be alot of hinging at the waist – no matter how much I concentrate on squeezing my glues and core – my lower back is killing me towards the end – any suggestions?
Try to round your lower back as much as possible instead of arching your lower back. This will relieve pressure and strain in that area.
It would be nice to have an interval workout for the elliptical machine. Not everyone can run as they have back issues and this is my alternative machine. Can you recommend a good interval workout thanks.
You can do any of the interval workouts with an elliptical instead of the equipment listed. For example, instead of the “Incline To Try” with the treadmill, use the guidelines for the workout and increase the resistance of the elliptical instead of incline on a treadmill. Best of luck with the challenge 🙂
My gym doesn’t have a lying hamstring curl machine but they do have a seated one. Is that the next best option? Thank you!
That is totally fine, yep 🙂
Hello,
I suffer from sciatica, I avoid any movement such as the glute circle.
Any suggestions for a substitute, please?Thank you
You can do standing leg circles if that is easier on your sciatica.
I’ve never made overnight oats and mine were still pretty liquidity this morning. Is that normal? I’m about 99% I had my measurements correct.
Thanks!You can try reducing the liquid just a bit, or let them soak for a few hours longer so they aren’t too liquidy.
First meal calls for 3 egg whites and 3 egg yolks…isn’t that the same thing as 3 eggs? Just want to make sure I am not missing anything.
Yes, you are correct.
Hi,
Just notice on day 3 workout a couple exercises need the use of exercise ball. What’s the alternative because I don’t have one thanks.
Can you list which exercise you need alternatives for and I can give you specific alternatives for each exercise?
Good morning – When is everyone taking the Power Multi ? With breakfast? with lunch? right before workout with snack ?
And I know everyone is different ……… but does it make you shaky?You can take it any time you prefer.
They did update the discrepancy with the Bisone being listed differently as LP & FP. However, it hasn’t been answered about the big difference between option 1 & option 2. The calories, carbs and fats for each meal option seem totally different.
I just sent a message earlier this morning about this asking for confirmation. It is 3 hours earlier on the West Coast, so as of now it is only 7am there and I am sure Nicole hasn’t logged into her emails just yet. Hold tight, we will have an answer later today for you.
I have a question on meal plan 2 high day meal 4 . It doesn’t seem the meals are similar in calories, carbs or fat. Are these correct ?
Let me confirm this and I will get back with you shortly with an answer.
This is not really a question, I just wanted to thank Nicole Wilkins and her team for the amazing leg workout I have ever done in my entire life. My legs are shaking LOL
Awesome, girl, way to get things started! Keep it up!!
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- It is supposed to read 3/4 SC. 30g for this meal is correct.
What is the cereal that we are suppose to use? Do you have a brand? I can’t find oat bran cereal.
Everything is listed in the food exchange list starting on page 94 of the ebook.
So today I found I can go way heavier on the landmine sumo squats than I can on the staggered stance landmine stiff legged deadlift. Is it ok to strip weight off before doing the deadlifts? I know it is a superset, so I don’t know if that is ok or if I should do both exercises with the same weight. I keep losing my grip on the deadlifts too. I think that is part of the problem is trying to hold it with one hand without it slipping out of my grip.
You do not have to use the same weight for both exercises, no 😉
Is rice measured cooked? Thanks!
Correct, this is stated in the food exchange list 🙂
STARCHY CARBOHYDRATES (SC)
1 serving of each item is approximately 25g of carbs. Measure all carbs cooked EXCEPT hot cereal.It is also covered in the video titled “How To Weigh Your Food” in the Nutrition Section of the challenge. Make sure you read everything and watch all the videos so you don’t miss any important info 😀
Shouldn’t the bodyweight squats be 4 sets of 15 since it’s a superset with the 4 sets of dumbbell squats? I’m confused.
Cathleen
Sorry, there was some confusion because of the type-O, which I am emailing the team to have corrected. Monday’s At-Home DB/Body Weight Only workout (pg.36 of the ebook) should be:
SUPERSET: 4 sets
Dumbbell Squats: 8-10 reps
Bodyweight Squats: 15 repsI 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.
