Naomi
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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?
Hello,
I am looking at the “Resistance Band Wide Grip Pulldown” and the sets say 5 but the reps say 3×20. I’m sure this doesn’t mean a total of 300 reps but could someone please help me understand how I should interpret 5 sets of 3×20 reps?
Thank you!!
The exercise calls for the following:
5 sets total as follows:
2 x 10-12 reps (so the first 2 sets are warm-up sets of 10-12 reps)
3 x 20 reps (the next 3 sets are “working sets” of 20 repsI’ve been experimenting with Intermittent Fasting. I don’t workout until after work (5pm) so eating fasted isn’t a concern but I am curious on your opinion of Intermittent fasting in general. I am post menopausal and I’ve heard it could help with post menopausal “belly fat.” I’m more inclined to believe it’s more related to my food choices. ;( Anyway, I was interested in your opinion. 🙂 Thanks.
This is a very individual thing, so if it seems to be working for you and you are experiencing benefits from it, that is totally fine. Some people might experience positive results, others might not. But if you don’t intermittent fast and eat whole, healthy, unprocessed foods you will experience more health and fitness benefits than if you do intermittent fast and eat mostly processed foods.
Is it more important to get 5 meals in or to get your macros/calories? With my schedule it’s easier to have 3 meals and a post workout meal than 4 meals + pw.
Your total calories and macros for the day are what is most important to focus on, if you need to have 4 instead of 5 meals that is totally fine.
hi can i upgrade to vip ? i can’t find a link that will just let me purchase the vip part. thank you
Can you email this question to [email protected] so they can help you with upgrading?
Is it important to get the cardio done on same day as workout or can you do them on non-workout days?
It should be better to get cardio in on workout days if possible so that rest/recovery days can just be for rest/recovery but if you need to do cardio on a separate day for schedule/time reasons you can do that.
Can you drink propel?
That should be fine in moderation, yes.
*for VIP
She should be sending a link out for all VIP — if you aren’t getting links/messages you can email [email protected] to find out how to get the links.
I have chickens and plenty of eggs. Do I have to buy the liquid egg whites? Can I just use my eggs and take the yolk out?
The liquid egg whites from a carton and egg whites from an actual egg are the same thing.
When measuring our food do we do it from cooked or not cooked. Example sweet potato
Measure everything cooked except hot cereals like oatmeal and cream of rice.
I signed up for the VIP group, should I be a part of the earlier call on Sunday or do I only have to join on the later call with the VIP group? TIA
You can do both if you’d like 🙂
