Naomi
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Every graphic I click on takes me to the welcome video page – and when I try to download the ebook it takes me right back to the main page – what am I missing?
Can you please email your issue to: [email protected] so that they can try to figure out what the problem might be?
can we eat chicken thighs?
I recommend sticking only to foods that are on your meal plan or in the food exchange list for the challenge. You can eat chicken thighs in 60 days after the challenge is over 🙂
Can I use Pumfu (tofu made from pumpkin seeds) for my protein?
If you are going to sub foods that aren’t one the meal plan or exchange list, I recommend food journaling in a food journaling app such as My Fitness Pal to make sure you are staying on target with your calorie and macro goals.
Thanks, at what point does it become a lean protein, i mean what macro break down would it need ?
A lean protein would be about 3g or less of fat per 25g of protein. I would recommend food journaling I My Fitness Pal to make sure you are on target with your calories/macros if you are going to sub foods that aren’t on the exchange list.
When we are eating a whole whear tortilla or sprouted grain bread- do we try and match the amount of carbs to the servings? THe Tumearo wraps I have are 60 calories, 2 grams of fat, 14 grams of carbs and 4 grans of protien.
We also have Ezkiel bread at home.Yep, just try to come as close as you can to the macro meals. If you are using different brands or substituting, you might want to food journal in an app such as My Fitness Pal to make sure you are on target with your daily caloric and macro goals 🙂
Yep, I would recommend eating 1/2 meal prior to working out, then your post workout after you workout, then save the other half of that meal to eat another time that day. People often do that during challenges 🙂
I was unable to find any guidance on the recommendation of daily water consumption.
Also on the post workout meal are you supposed to blend the banana, PB2 powder and almond milk together? Oh and how much almond milk?
Oh one more question. Do you have to stick to the same meal option all day due to the food type being different. For example stick with option 1 all day etc. I’m trying to figure out food exchanges and which option would be best.
Thanks
KimHey Kim-
You should aim for about a gallon of water per day.
You can eat the food however you want to, people get pretty creative with recipes and food combinations. Almond milk should be 240ml (1c)
The calories and macros for Option 1 and Option 2 are the same, so you can swap between the two. The foods are different, but the meal calories and macros are the same.
I hope this helps, good luck with the challenge 🙂
I am 5’2 about 135 right now and I do have a good amount of muscle on my body. Not sure which meal plan I should follow. Also while im here asking my fiancé is also doing the challenge and he is 5’8 and currently 210 which one should he follow. thanks so much
Please read through all of the information and watch all of the videos. This information is located in the nutrition section of the program and tells you how to choose what meal plan is right for you. Please choose the meal plan based on your height.
We hunt as a family and have a freezer full of wild game. Could this replace a Lean Protein or is it considered a fatty protein. We do not add anything to it when processing it. Thank you for your help!
I am not sure, it really depends on what the calories and macros are for the specific animal you are going to eat. I would highly recommend using My Fitness Pal to look up the calories, macros and portion size for the game you want to sub. It might be a fatty protein or might be a lean protein, just depends on the animal and what the cut is of that animal.
Post-workout should be eaten after weight training, not after cardio.
You should eat something before your weight training workout. You can do cardio fasted if you’d like to, but it is best to fuel your body and have nutrients and calories in your system so you have strength and energy for your weight training workouts.
So we are supposed to eat five meals per day? And does anyone have any time suggestions
Correct, 5 meals per day. Nicole recommends you eat about every 3-4 hours, but everyone has such different schedules, bedtime, wake up time, work time, workout time, etc. that we leave the eating times up to you based on how your meals fit best into your daily schedule, does that make sense?
An example would be:
6 am
9 am
12-noon
3 pm
6 pmBut you truly can schedule your meal times however they work best with your personal daily schedule and workouts.
I just want to be sure on use of the sub list..
If my plan says brown rice but I dont want that, I can choose any SC from the sub list and still be considered “on plan”?
Thank youAs long as you stick to the correct serving size for your meal plan for an “even exchange” in the starchy carbs (SC) list, that is correct, yes 🙂
I’m unsure which workouts to do…
I have dumbells, barbells, kettlebells, bench, med ball, bands…is this enough to do the at home full equipment or does that require bigger equipment like squat rack, cables, etc?
Thank you!Hey there- with that equipment you listed, you would definitely be able to do all of the dumbbell at-home only workouts.
Same 🙁 I think they might have been replaced by the nutrition part in the PDF (see page 44), but I am confused because each meal plan gives only 2 options for each meal, for each 4 weeks block? I thought there would be a bit more variety day by day… and the recipes section includes only 6 recipes… I might be missing something too!
There is an entire food exchange list you can swap foods for. Two options for each meal is correct, and 6 different healthy recipes, plus you get pretty much unlimited food combinations with all the different options for foods you can exchange in the foods list. People get really creative and come up with all kinds of amazing meals, recipes and food combinations using the food exchange list.
I am the worst for losing the scoops for my protein powder. When a recipe calls for a scoop, what’s the measurement? Thanks!
The serving size of a scoop completely depends on what protein you are using. Almost every protein powder has different grams for their scoop serving size. If you look on the nutrition label of your protein yo are using, it will tell you what one serving size (scoop) is measured in grams.
I cannot find Cream of Rice in my area, can I swap Cream of Wheat? Or is there a better alternative?
There is a complete food exchange list for any foods you want to substitute. All of this info (food substitutes) is covered in the videos and nutritional content tab. The food exchange list is after the meal plans in the ebook. Make sure you read through everything and watch everything so you don’t miss any impotent info.
Im a little condused. For example day 1 it says to do 3 sets of standing arnold press of 12-15 8-10. Is that 3 sets of 12 and then 3 sets of 8 for a total of six sets?
Please look at the top of the column heading. For wks 1 & 3 you will do between 12-15 reps and for wks 2 & 4 you will do 8-10 reps.
So to clarify, only 3 sets total x 12-15 reps for week 1 and week 3; then only 3 sets total x 8-10 reps (so it you will use a heavier weight) for week 2 and week 4.
I hope this makes sense.
Would you like to check the cal/macros in it, no stress about it but I think there is something wrong 😊
We will look into this and make any corrections before Phase 2 starts, thanks for the head’s up
Hi!
I’m 3 months postpartum and still breastfeeding, I’m 5’2 and 188lbs what meal plan would you suggest I follow?Hey there- nursing mamas have much different nutritional needs, and I would recommend going up meal plan. In all honesty, you should discuss this with your OB to make sure you aren’t undereating, considering the extra exercise you will be doing plus the extra calories and nutrients your body needs to produce milk for your little one. You should be ok with Mel Plan 2, but if you start having any concerns (milk production decreases, feeling extra fatigue, not recovering well), please discuss the program you are doing with your doctor.
Best of luck with the challenge!
I cant see the meal plans at all??? I’ve clicked on the nutrition tab but there are no meal plans there??
The entire program, meal plans and all, are all there in the ebook. You may need to log out, wait a few minutes, then log back in. If you are still having problems, please email: [email protected] and someone can help you 🙂
Hi, I am just starting this program. I am just under 5’4, ( so basically I sy Im 5’4 ) . My weight goes from 130 -134. I know you say follow the plan with your height… I feel I fall right in the middle.I generally aim for 140 grams of protein a day so meal plan 1 worries me that it is only 120 grams of protein.
Thanks for any feed back.
WendyHey there- follow meal plan 1 🙂 Nicole has designed the macros the way they are for a reason, just trust the process. Best of luck!
Hi,
I just love build challenges !! I did notice with this challenge I followed meal plan 2 and my body just seems to have a lot of body fat I was thinking about switching to meal plan 1 for a few weeks to see what happens , what would you advise?
Happy Thanksgiving 🦃🍁
Thank you
UrsulaGive it a try and see what happens. Everyone’s body responds differently, so if yo want to see how your body (and mind/emotions) responds to it, go for it! 🙂 Happy Thanksgiving!
Will I have access the the 40 day challenge on the website after it’s over? I want to keep going a few more weeks. This is my first time working out so I rely on the video links. Or should I join the
Monthly membership to access the videos. Thank youHey there- the challenges are taken off the web site one week following the last day of the challenge, but as long as you download the PDF you can access the program from the saved document on your computer. I would recommend joining the monthly membership so you can have access to exercise video tutorials, yes 🙂
You girls are wonderful! Thanks for all that you do. Question: I know there are articles on the member site about air travel and food/supplements/protein powder on the member site, but I’m searching and can’t find? Can you help me out?
Hey there- I would look up the TSA regulations, as this information changes frequently, so any previous articles on what is/isn’t allowed could have changed since then. It’s best to look up the list of what is/isn’t allowed and how things can/can’t be transported on the TSA website here: https://www.tsa.gov/travel/security-screening/whatcanibring/food
Hi there,
This is my second time making the chili recipe. I know that it calls for 3 oz. of beef but I had 16 oz so I Multiples everything by 5. I weighed out a portion of chili which was 3 oz and this is what I got. Does look like much. What am I doing wrong?Hey there- Since you multiplied the serving x 5, I am not quite sure what would like right or wrong. Everything does cook down a bit when you cook it due to water evaporation, so it is likely your calculations and portions are totally fine.
I would recommend that if you do that in the future, maybe weigh the entire batch of chili (in either grams or ounces, whichever you prefer) after you cook it, then divide the total weight of the chili by 5. The number you get after you divide the total weight of the chili by 5 will be the serving size you should use for that big of a batch, does that make sense?
Best of luck with the rest of the challenge! 🙂
