Naomi
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I found the interval training workouts in book. Thank you. I have another question. In the wheat pasta recipe it states 100g tomato, is this crushed canned tomato, tomato 🍅 sauce? Stewed tomato? Please advise and thank you
Not tomato sauce or stewed tomatoes or anything like that. It will likely contain extra ingredients tat may add calories and macros. Just plain tomatoes. It doesn’t matter if they are fresh or canned or crushed or diced or whatever, just as longs the only ingredients are tomatoes.
What is the difference between HIIT and interval cardio. Are there workouts to go by? I have some HIIT workouts from first 30 days of this challenge.
Nicole explains all of this in the Cardio Section of the challenge. Please make sure you read over everything so that you have all of the information and don’t miss anything. The workouts for Phase 2 are in the Cardio Section of the Challenge ebook. Read through everything here and download the ebook with cardio workouts if you haven’t already done so. Good luck in phase 2 🙂
Can we continue to add the 13g of PB2 powder in the postworkout option 1 protein shake?
Not unless your meal plan calls for it. Nicole calculates the calories and macros for Phase 2 based on the foods she has listed in the meal plan, so if it is not listed in the meal plan or used as an exchange on the exchange list, I would not add it in, as it will throw of your overall calories and macros for the day.
I am back.. I relooked over the food plan. It looks like the meals are pretty much the same as meal plan 1 but yet you say it is is less calories. Phase 1 meal 4 option 1 is the same as phase 2 meal 3 option 1. So if I was eating that meal mainly and eat that meal again mainly- what is the differnce?
Also the cardio we do – can it be running on the treadmill or does it have to be the hitt workouts?
Your overall daily calorie consumption is less per day (not calculated per every meal, but per overall daily), putting you at more of a calorie deficit (less calories coming in) plus the increased intensity of the workouts and increased duration and frequency of the cardio.
Nicole gives specific guidelines for cardio for Phase 2 in the Cardio Section of the challenge. Feel free to get creative with your cardio (do any cardio you prefer) as long as you follow her guidelines outlined.
Best of luck with Phase 2 🙂
So it’s okay to do the two work outs back to back in Phase 2? (The workout for the day and the HIIT or Interval depending on the day) Or split it up? I know Nicole had said in phase 1 if you could split them up that was good but that was for weight training. Just want to be sure what’s best. Thanks!
You can either split up your cardio and weights workout with morning cardio and weights later in the day, or if you are going to do to both back to back, then do weights workout first, then cardio after, as Nicole explained, correct.
Hello. First time on here. I can’t find a way to search the forum for items that may have already been asked. I have some specific questions around the Vegan Diet. I hate to ask the same questions again. Does anyone know of specific threads just for Vegan.
TIA
DeborahHey there- there is not a specific tread just for the vegan meal plan. What are your questions?
I just need some reassurance that Phase 2 is going to work. I have followed the food and workouts to the t the whole time and the scale went up 3 lbs and I feel bigger. I was reviewing the phase 2 eating (I am on plan 1) and there is a very slight calorie cut. Is that correct? I am feeling discouraged!
There is a slight calorie cut, but a significant decrease in carbs. Also, you will be doing MUCH more cardio, both with cardio sessions and the actual workouts, so this will create an increased caloric deficit – not just the decrease in calories consumed but increase in calorie expenditure.
Any update on this?
Hey there- I will send another message out today, I’m still waiting to hear back.
72 grams of fat seems so high!!! That is correct still?
Your carbs are much lower in Phase 2, which means your fat intake will be higher to compensate for the calories you aren’t getting from the carbs. Consuming dietary fat does not make you fat, eating excess calories and processed sugar and eating unhealthy fats (such as fried foods) and little to no exercises is what increases body fat. 72 grams of fat per day is correct.
Can we use the Breakfast Wrap for Meal 1 in Phase 2 since the macros are the same i.e. LP, 3/4 SC, F and just add the additional Fat?
If the macros work out to be the same for your meal plan and you are hitting your daily calorie and macro goals, absolutely 🙂
Just wondering if it is still ok to do the HIIT asession after the metcon / circuits since they are cardio sessions too? Phase 1 I did immediately after strength due to my energy level at the end of my work day
Thanks
Hey there- you will follow the protocol for Phase 2 outlined in the Cardio Section of the challenge, even though some of the workouts involve cardio. Best of luck in Phase 2 🙂
Any update on this?????
ThanksI have a message to the team and am waiting to hear back. I will reply as soon as I hear back, thanks for being patient 🙏
2 Things – please help!!!
1. I entered the cheesecake recipe into my fitness pal . I used the exact ingredients, specific brands, and even double checked the nutritional labels to make sure mfp was accurate. Mine is 140 calories higher, 9 carbs higher, and 11 fat higher. I used regular brands like SO Delicious unsweetened almond milk and philadelphia low fat cream cheese. This seems like a lot to be off. Should I adjust the rest of my day to stay within the calories and macros.2. Then, I went ahead and logged the rest of my day and the Kung Pao Chicken recipe just to see what it would look like. I’m in the meal plan 1 which is under 1500 calories. My day (using exact meal options – no food exchanges) was 1813 cals, 150 carbs, 131 protein, 79 fat. Again, is it best I go by my fitness pal instead of the meal options and log each day, adjusting to compensate. If so, what percentage of proteins, carbs, and fat should I aim for?
I added screenshots. If there are mistakes someone sees, please let me know! This is driving me crazy!
Hey there- I will double check your numbers and run this by Nicole as well and get back with you ASAP 🙂
Hi,
I noticed from phase 1 (calories 1908) to phase 2 (calories 1884) the reduction of calories is only 24 calories. (Women’s meal plan 3) In past 60 day challenges it has been significantly more and I wanted to confirm this is correct, TIANicole has also changed the macros, significantly increased the intensity of the workouts, and upped the cardio. All of this combined causes for a more drastic deficit (increased calorie expenditure, decreased caloric intake, and decreased carbs/increased fats).
Good luck in Phase 2! 🙂
Hi.have 2 question
1) on interval 3 say mountain and nothing else, it is again mountain climbers?
2) I think I am missing something. I create the cardio on my second app and came out short (28 min). It say perform 3 times increasing the time each round, don’t rest between rounds
If I am not wrong is round 1 is 1min 30sec, round 2 is 2min 15sec and round 3 is 3 min is about 6min and 30sec. The total is almost 20 min adding the 2min warm up and the 2min rest between intervals is not even 30min
What is my mistake on this?
Thanks in advance
Hey there – it should be Mountain Climbers, sorry about that type-O. Let me double check on the timer question and get back with you asap 🙂
Also with this… It says 100g tomato. Is that just chopped raw tomato? OR tomato sauce? If sauce, is there a preferred brand? I am just planning for meal prep this weekend.
Thank you!
It is just 100% pure tomato vegetable, if you want to chop fresh tomato and measure out 100g or used canned tomato, it’s totally fine. But the ingredients should just be 100% tomato or tomato and salt.
Hey Naomi, any chance we could get the approx macros for the coconut milk used? What we have available here varies widely!
I’m pretty sure Nicole uses brands such as Silk or So Delicious in her recipes, just standard unsweetened or unsweetened vanilla coconut milk.
Yes.. makes sense to me. Is there a rest between the 5 rounds?
No rest between sets, ideally, but if you are unable to catch your breath or feel dizzy or physically not well then you should stop and recover if you need to. If it is just a matter of being super challenging and intense, you are breathing heavy and heart rate is elevated but you can push through, then push through it.
In other words, rest if you HAVE to, but not just because you WANT to 😉
I am on women’s plan 3. The serving for kung pao chicken states 1/2 serving but the exchanges listed are for 1 serving. I am assuming 1/2 is an error and it should be 1 serving?
Hey there- let me double check on this and get back with you 🙂
I was looking over the substitution list and for pasta is says 100 grams of Whole Wheat is equal to SC. Can it be whole grain pasta or does it have to be whole wheat?
I would stick with whole wheat pasta. Whole wheat is the same as whole grain, but whole grain isn’t necessarily always used with wheat. Whole grain indicates the entire grain – all three parts: the bran, germ and endosperm – is being used in the ingredients of a pasta, but the grain ingredient might not be wheat.
“Whole wheat” refers specifically to the wheat grain whereas “whole grain” refers to a general umbrella that can include any grain such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, and triticale. If you use a pasta made from a grain other than wheat, it could change the calories and macros of the meal since Nicole is using whole wheat pasta in the meal plan.
I hope this makes sense 🙂
I have done several of these challenges and I would like to know what type of foods should I be eating once it is over? Once I go back to my normal eating I notice changes that I don’t like. I primarily eat the type of foods on the plan and even weigh them out but I still see changes. I usually do cardio 5 times per week and weight training 4 times. I cam currently on Meal plan 2. Do you have any suggestions how to maintain all the hard work?
Hey there- after the challenge is over, if you want to maintain your progress the I would go back to Phase 1, Meal Plan 2. Or you can even go up a meal plan to Meal Plan 3 which will still help you to continue a healthy, clean structured eating program after the challenge is over while allowing yourself a little more food. Best of luck 🙂
cheesecake recipe— is it canned coconut milk or from the carton?
It is the carton not the canned coconut milk
cheesecake recipe— is it canned coconut milk or from the carton?
I will find out and get back with you asap 🙂
I was wondering what the exchange size would be for the 2 red bell peppers. Would it be 1.5 serving of a vegetable or 2 serving. Thanks
It depends on how much the bell peppers weigh. 100g red bell pepper = 1 serving. So 150g = 1.5 servings and 200g = 2 servings.
I was looking ahead to get an idea of next phase’s workouts and noticed there is no video link for exactly how she wants the dumbbell thruster to be done on the total body cardio acceleration day
Hey there- I will email the technical team to see about the link for this exercise, thank you.