Naomi
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I need help making my new morning coffee palatable. I usually make my coffee, 4 shots of espresso, 2 tablespoons ground sweetened white chocolate, 2 table spoons raspberry syrup, 8 oz, lactose free milk.
Now, I don’t know how to make it fit into the nutrition guidelines.I drank it with unsweetened, unflavored almond milk…gross! Please help!
The best advice I can give is to add stevia or other no-calorie sweetener and unsweetened vanilla almond milk. If you want to use some of your protein powder portion (like 5 grams) to blend in to make coffee frothy you can try that. Your taste buds became accustom to the white chocolate, raspberry syrup flavored coffee and it will just take a few weeks for you to adjust to coffee without all that sugar, fat and carbs. Just give it time 🙂
Hi, I make my own dehydrated veggies for smoothies and have one tablespoon a day. It is 90% greens. Is that to be counted as one serving size of veggies for the meal plan? I don’t want to overeat.
To be honest, I have no clue what dehydrated foods (veggies, fruits or meats like beef jerky) would be correlated to serving-size wise to just raw foods. They are not part of the challenge so conversions have not been calculated for dehydrated foods and it would be difficult to calculate based on the particular vegetable, how dehydrated they are (there are varying degrees of dehydration) and what the weight is of the portion size, so it’s impossible for us to calculate.
I recommend sticking to what Nicole has for foods, food exchanges and recipes in the challenge to keep things simple 🙂 It’s only for 30 days (well, 25 now) ;-P
thank you. So for example now that I am to do thurs, Mon and wed cardio is to pick from one of the 30 min cardio’s. Tues was an amrap finisher. Just wasn’t sure the way it was worded. So that’s what I did. Thank you
I am not sure what you are asking. If you look at the Workout Calendar on page 11, you’ll see the cardio schedule is as follows for weeks 1 & 3:
Cardio on Days 1 & 3 (Mon/Wed). On these two days you will choose one of the 30 minute cardio workout from pages 56-58. On all other workout days, the cardio is written into the workout at the end indicated by AMRAMP. Your complete rest days are days 4 & 7 (Thurs/Sun).
Saturdays workout is an optional workout, so if you need an extra rest/recovery day you can take 3 rest/recovery days. I hope this clarifies your question.
Hi,
For the cardio today, Thursday week 1, do we do the AMRAP finisher listed from any of the other days or is there a specific workout for today? Thank you
Thursday is an off day, so you are suppose to recover/rest from any exercise. If you want to go for a walk or do some active recovery that is totally fine, but there is no cardio scheduled for today.
Are we really suppose to eat 300g of cucumber? Is 300g right 😲
You don’t have to eat 300 g of cucumbers if you don’t want to. You can use the food exchange list.
300g of cucumbers might sound like a lot but it’s only 45 calories, 0g of fat and 2g protein. Fid something else on the exchange list if you prefer something else.
I have been following meal plan 2 fairly strict using the food exchange list for some items. Today I seem to be 200 calories short. Do I need to eat extra calories to hit my macros for the day?
Also, I don’t understand the macros for the post workout meal. If I use the exchange list and eat 1.5 LP (6 oz. Chicken breast) and FR (200 g of raspberries) my food app is calculating the macros at 269 calories – 57% protein/34% carbs/9% fat (not 50%/50%/0%). Am I better to follow the exchanges or try to hit the macros?
Hey there- I would not try to eat extra calories to make up for what a food journaling app might show as a shortage, I would just follow the meal plan as Nicole has it laid out using the exchange list when you feel like you want to. It can be tricky trying to calculate everything in a food journaling app, especially if you are using My Fitness Pal (if you are) because there are quite a few discrepancies in the database and calories/macros can vary even among the same food items.
You are better off just following Nicole’s plan and the exchanges, not trying to make everything match up with calories/macros in a food journaling app 😉
Any help, please.
Oh, I’m sorry, you are talking about the cheesecake recipe, not the meal plan, where it says “finish off with your favorite fruit”. I was confused. Your meal plan calls for 1/2 serving of fruit with the 1 serving of cheesecake recipe and an additional 1/4 serving of fruit in meal 2 option 1.
Naomi, thank you. I did read everything and watched. I know when to weigh cooked or not. In most recipes, it’ll usually say “1 lb cooked hamburger” and if it just says “1 lb hamburger,” it means raw. I know if Nicole writes 4oz chicken, 3oz sweet potato, 100g spinach, the chicken is cooked. I was asking for clarification in her recipes. I did not see this specifically stated in the ebook. I did look prior. This can be confusing in a recipe. In a recipe, you take the ingredients and prepare them as instructed. So since it tells you to “add turkey and seasoning and brown” I hope you can see why I would question that the 1 lb ground turkey could be 1 lb raw.
Gotcha, yes, I understand your question now so thank you for clarifying. In the recipes, if it calls for 1lb of ground turkey then in the instructions it says to brown, the 1lbs of turkey would be raw, not cooked.
I took a side pic and not sure if I should retake? Please let me know if I should retake
I tried to upload my pic from my iPhone but says file extension error. Where can I upload to share?I do not personally have access to your before pics, so I am not sure how to help you. We don’t review before pics to make sure the poses are correct or not, just submit pics based on the criteria outlined in Nicole’s instructions on how to take pics.
I submitted my BEFORE pictures yesterday with the wrong hashtag (I used the discount code SHREDZ25 as my hashtag, lol). I just realized it is something different. If I submit my BEFORE photos with the correct hashtag today, will it overwright what I submitted yesterday? Thank you!
Yes, please re-submit photos with correct hashtag.
Meal plan 2 (5’4″-5’6″) meal 1
On the egg white carton there are 3 Tablespoons to a serving. When looking up recipes it states 1 egg white is 2 Tablespoons. Can you please clarify how many T of egg whites per serving I should be using for 5 egg whites? 10T or 15T?
Thank you.
One serving of liquid egg whites is as follows:
3 Tbsp
Serving Size: 3 Tbsp (46g)Hi,
I’ve been experiencing some neck pain after exercising, what are some tips to decrease neck pain in the future and what are some stretches I can do to relieve that pain?Hey there- I would recommend seeing a chiropractor or message specialist for this type of issue, you might have something more going on and it would be bets to consult a specialist with things like neck pain.
Well, I know if it says 4oz turkey burger, that is 4 oz cooked turkey burger. So, my brain reading a recipe reverted back to 1lb of turkey burger as raw (as in the real world, lol). Now I’m questioning myself doing the second batch of spaghetti squash, the 1 lb of meat is cooked, correct? 🤦♀️
Hey there- Nicole goes over all of this in the nutrition section and videos so make sure you read and watch everything so you don’t miss any important info 🙂 Everything is weighed cooked except hot cereals such as oatmeal, cream of rice, etc., those are measured dry. So all meats are weighed cooked.
i must of missed or over read the challenge but my question is how do we space the meals out? what is the meal schedule like. My name is Luis Perez nice to meet everyone.
Hey there- this is going to be very individual for everyone based on personal schedules, time constraints, hunger levels, when you eat your first meal, etc., but we recommend spacing out about every 3-4 hours on average.
Okay, what does it mean without cardio finishers…
Are you saying 2 days a week pick one of the cardio workouts to do after your work out and if you want to do more cardio to do one of the other ones? I’m not understanding in lahmens terms I’m guessing. For example, today I did the treadmill triumph because I did not understand what cardio I am to do. You can over explain it to me assuming I don’t understand.
Besides the cardio included after the workouts (the workouts that have some kind of “AMRAMP Finisher” at the end), pick two other days where you will do two 30 minute cardio sessions. She recommends days to do them in the calendar indicated by “cardio” but what Maureen is saying is to fit the other two days of cardio in your schedule where you can if you can’t follow the schedule calendar exactly, does that make sense?
It’s in the oven and smells so good! It calls for 3oz mozzarella in the list of ingredients, but then it’s not listed in the instructions that I saw. I’m assuming just put on top and bake vs mixing it in. Just didn’t know if it should be added on the instructions.
You can use the mozzarella however you like but I would recommend sprinkling it own the top like you typically would with a casserole. I will let Nicole know if she left out a step 🙂
Hello,
So I have always eaten around 1300 calories. I know that it is considered starvation mode for my height and weight – 5’6 / 180 lbs.Question:
I am on meal plan 2 – 1700 calories.
I am afraid that I will put on more fat if I bump up my calories from where I’ m used to (1300) to 1700 (400 extra calories).
Am I right?
My protein intake is always around 125 grams
Carbs are usually around 100 grams and fats between 25-30 grams.I tend to eat more nutritionally de se foods high in protein.
1700 calories for me is a surplus not a deficit so trying to understand as I want to shred the fat not put on more fat.
Also, my energy levels are good. I have alot of energy at the gym and afterwards my work is pretty much sedentary.
I would recommend following the meal plan you are suppose to, meal plan 2, and you should not gain body fat on that meal plan if you are following the challenge workouts and cardio along with the meal plan. The idea is to not just lose body fat, but to gain lean muscle and change the shape/body composition of your physique. You can’t do that with low calories. Higher calories will not only feed your lean muscle gains but will also boost your metabolism.
You can’t change what you look like if you don’t change what you’re doing 😉
Hi I am exactly 5’4. Do I want to follow meal option 1 or 2?
The instructions are as follows:
Meal Plan 1: under 5’4
Meal Plan 2: 5’4 to 5’6So you would follow Meal Plan 2.
I am doing the women’s meal plan 2. Can I substitute the 1 can tuna in water for this tuna?
I don’t believe that is the equivalent of what Nicole has in the challenge, but you can calculate the calories and macros in a food journaling app or Excel spreadsheet to see if they are the same. I would recommend just sticking to what Nicole has listed in the meal plans/exchange list to keep it simple though 😉
Is using Creatine to support muscle development something that is suggested or recommended. I am reading more about woman 50 and older and the benefits of creatine but also read that it can initially create some bloating issues or water retention. Do you suggest this as a supplement?
This is a very individual thing, some people love it and do really well, others see no difference whatsoever. You can try it to see how well it works with your individual body, but it is not a supplement that is part of this challenge. Creatine by nature causes water retention in the muscle and other tissue which helps increase strength gains in sum, thus muscle gains as well, which is how it “works,” but water retention is part of it, yes.
So when we swap foods or if we decide to eat a different meal than the one listed or repeating a meal, (example – eating meal 1 at meal 4) … the macros can be off here and there correct?
Like at the end of the day, the actual total calories may be slightly off?
My macros were different than the meal plan I am on ( meal plan 2).
Correct, it is pretty rare to be ON TARGET exactly 100% all the time, but as long as you are pretty close to target calories/macros, you’re good! 🙂
Has anyone prepared the Protein Cauliflower Oats the night before? Just curious if I could attempt an overnight oats variation to better manage time in the morning. I’m going to attempt it, just wanted to know if anyone else had and what the results were!
Let us know how it turns out in case anyone else is curious to try this 🙂 Sound like a great time-saver!
What is the correct serving for hearts of palm please. And I’m assuming it would count as a vegetable but wanted to check it wasn’t a starchy carb. I eat the hearts of palm noodles. Thanks
Can you tell me where you are looking in the challenge that has hearts of palm?
Am I really supposed to be eating double this spinach for breakfast 😅
Yu don’t have to if you don’t want to, you can use the exchange list 🙂
It says to finish it off with your favorite fruit. Is this fruit the fruit listed with that meal so 1/4 fruit exchange or 62g of strawberries? It’s not additional to this, correct?
Which meal plan are you looking (what page?) at so I can better answer your question?
