Naomi
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Can I switch from the protein based meal plan to a vegan one at any time? I find myself not really wanting the meat based protein and I’m thinking that switching is not a bad idea…. thoughts?
Yep, that is totally fine. Just make suer you fully switch to all vegan or stay on all “regular” meal plan. The total calories and macros for the day are the same, but the meal totals are not the same between vegan and regular meal plan. I hope that makes sense! 🙂 Best of luck!
Hello Nicole & Team –
I am a new member and i’m thoroughly enjoying all of the great information on the site also loving all of the workouts & videos! Just wondering if you can give any advice to this (soon to be) 53 year old – entering (gasp) menopause! I used to have 10 pounds that I wanted to lose, but now i am up to wanting to lose 20+ pounds!!!
I have always been into fitness my whole life (my mom did a few bodybuilding competitions in her 40s and won her division!) Fitness is in my blood! 🙂 Back in the 90s, I did Step-Reebok workouts & The Firm videos! In the past 20 years, it’s been crossfit & kickboxing & miscellaneous classes at the gym (Les Mills). A few years ago, i started at my mom’s gym and really got into working out in the gym consistently with a 5 days a week program using machines & free weights and following strength training program. That was the best I’ve ever felt!!
Since Covid, I had been doing 30 minute at-home workouts from an app i downloaded. They were intense 30-minute HITT workouts with weights but I wasn’t getting the results that I wanted. The weight crept on!! Is it because i’m pre-menopausal? Or do I need to forget about my AGE and switch up my workouts and focus on STRENGTH workouts? I think I was the happiest when I went to the gym 5 days a week and was doing a typical 5-day strength training program and mixed in some intense cardio with my old crossfit / HIIT workouts! I felt strong and confident!
I guess I’m just curious about how much my AGE has to do with my weight gain (belly-fat/ mid-section weight gain). Team, thanks in advance for your help and guidance!!
PS… I’m attaching a picture of my mom and me. She’s amazing. 🙂Hi Cindy-
I don’t think age has as much to do with it, but more the lifestyle choices we make as we age. Nutrition is the biggest component, so I would focus on weight-training workouts instead of cardio, and definitely making sure you are eating healthy, nourishing foods, minimally processed, no fried foods, minimal to no alcohol (alcohol can play a huge factor in aging and metabolic issues, particularly slowing metabolism), making sure you are eating enough calories, no yo-yo dieting or crash dieting, etc. You need to be consistent with healthy lifestyle choices over the long-haul in order to really see progress in your fitness.
So while I do believe issues can occur more easily as we age, it has more to do with the lifestyle choices you make as you age – such as nutrition and being consistent with your weight training workouts – than aging itself.
Best of luck on your fitness journey, I hope this helps! 🙂
I hope this helps!
Hi! I’m using the food exchange list for most meals, following the “blocks” indicated–if it calls for 1 LP, 1 SC, 1 V, 1 1/2 F, I choose items from the food exchange list that fit the categories from the meal plan.
I noticed that when I track my intake through my FitBit app, it sometimes reports that I’m eating 150ish more calories than outlined in the meal plan. I know there might be variation in how the app calculates calories for different brands, etc, but since my weight and body composition haven’t shifted on the scale, I wanted to do my due diligence.
Should I follow the food exchange list or manipulate the portions so the calories tracked by my app fit the meal plan?
Hey there- unfortunately, food journaling apps aren’t an exact science. What is entered in Fitbit might come out different than what someone enters in My Fitness Pal. Even in My Fitness Pal, entries can vary from food brand to food brand.
I would follow the meal plan as it is written out and don’t change the portion sizes to reduce the calorie totals calculated in your app.
Also, we’re still in Phase 1, so as the challenge progresses in phases you should start to see more shifts and progress. I hope this helps, good luck! 🙂
Can you suggest an alternative for the almonds in the salmon patties recipe please.
Hey there- Nicole created these recipes, so I don’t want to make any recommendations that would throw off the calories and macros. I would recommend choosing a different meal 🙂
Hi there- all of this information is laid out for you in the Nutrition Tab, both in the text and Nicole’s video. Make sure you read all the info and watch all the videos outlined in this program so that you don’t miss anything impotent 😉
Best of luck with the challenge!
I have been adding 1 scoop of Glutamine to my post workout shake. I have seen the recommendations on taking 5-10 mg. I usually just take the 5 mg. Would it be best to increase my amount to 2 scoops to the post workout shake ( especially during the 1st phase)?
Thank youYou can do that if you’d like to, yes, that’s fine.
I noticed the online version is missing the close arm push-up compared to the pdf version. See attached
Thanks for letting us know 🙂
Does the exchange list change every challenge? English muffins was on one of the previous ones but I didn’t see it on this one. Thanks!
Hey there- the exchange list is different for each challenge because the calories and macros for the meals are different for each challenge 😉 If you want to swap with anything on previous exchange lists, you can do that but you’ll need to food journal in an app such as My Fitness Pal in order to see what the portion size if for the even exchange to make sure you aren’t going over or under on your calories or macros.
Hi, doing the gym workouts. In trying to up my lbs each workout, once I get up higher than last week, on some exercises I’m finding I can’t make the minimum reps unless I use rest/pause. Is that okay? For example my skull crushers…I upped my lbs to 40 lb barbell this week, but I wasn’t going to get my 8 reps without pausing around 5 or 6 for a few sec’s. Is this a good tactic or just stay with the lesser lbs to get the reps all in one shot? Not sure if this makes a diff?Thanks.
Yep, a little rest/pause is totally fine if it helps you push harder 🙂 GREAT JOB!!
I am curious if you can interchange any of the meal options. So can I eat meal 1 for meal 5 or eat meal 3 for every meal?
I also want to know if I am still hungry after all my meals can I have a protein shake or eat something in addition to the meal plan. It may be because I am burning too many calories throughout the day. I am on MP2 and burning about 1800 calories each day.Hey there- you can interchange the meals, yes. But you just can’t swap between the regular meal plan and Vega meal plan. All of this info is outlined in the Nutrition Section of the challenge 🙂
Consuming more calories and macros after you’ve eaten all of your meals for the day will throw off your calories and macros, so you will be consuming more than what is outlined in the meal plan. Regardless of how many calories you are burning per day, Nicole advises that you stick with the meal plan as outlined and don’t increase your caloric intake. Of course this depends on what your individual goals are, but for best results we advise you stick to the meal plan as outlined. Hunger is unfortunately sometimes part of physique transformation, increased metabolism and body fat loss.
Bets of luck with the rest of the challenge! 🙂
it can be done, I am diabetic. My sugar levels are actually on the low side when I follow the plan….there is lots of activity so sugar levels are maintained effortlessly. If I think I need more carbs in a certain meal, I just switch up veggies with carbs but always maintain the carbs, veggies, proteins and everything else for the day. I sometimes even do fasted cardio, depending on the training, I do that fasted sometimes too depending on work schedules. With this PSR plan however, I am not doing training fasted, its a little bit intense for me……
Andrea, that is absolutely fantastic! I am so glad to hear about your experience and low glucose levels when following the plan 🙂 I do still want to caution Nikki to make sure this meal plan is cleared and totally OK by her doctor. As you know there are varying degrees of diabetes and varying degrees of insulin sensitivity. I don’t know where Nikki’s husband falls on that spectrum, so his response may be different than yours depending on the severity of his diabetes (A1C level, glucose sensitivity, etc.). Thanks so much for sharing your awesome experience following the meal plan for the challenge 🙂
Hi Naomi,
I asked about the incline because in past challenges there are incline sprints such as ,
Buns and guns , The Runaway , 8% incline @ 8 mph for 1 min
60 day challenge 7% with 7 mph , 8% incline 8mph , 9% incline at 9mph
I like to mix up my hiit cardio so I use some from previous challenges.
I thought maybe the 0.5% incline was a typo , just from prior challenge hiit cardio workouts
The 8%incline at 8mph for 1 minute is very tough. And the 9% at 9mph gets tough too but I do my best
UrsulaGotcha, it’s always better to check if you aren’t sure 🙂
Can you please give some recommendations of a nonstimulant fat burner that will work together with the NW BCAA, Multi Vitamins and Protein shake?
Hey there- We can’t recommend particular brands of fat burners but as long as you follow the guidelines outlined for the fat burner (what to look for/what to avoid) in the Supplement Section of the program, you should be good. Bets of luck with the challenge!
I didnt grab my carb for meal 3 today like I thought I did :(. I have 2 vegetable instead. Should I incorporate that into meal 4 or 5? Duh
Yes, you can do that, that’s fine 🙂
It just says 1 scoop. Doesn’t say what to mix it in.
Then you will mix it with water or water and ice (you can blend it in the blender if you’d like) 🙂
It says 4oz of Almond Milk on the plan I believe. I use 8oz though as the macros are very negligent towards my entire day.
I would just look at what meal plan you are on and follow what it says. Copy or download it to your computer or print it out. Are you not able to look at it and check to see what it says? What meal plan are you following?
Thank you!
You’re welcome 🙂 With diabetes, even healthy nourishing foods could potentially send his insulin skyrocketing (regardless of workout volume, level, intensity), so just clear everything w/ doctor first 😉 Best of luck and keep us posted!
Hi, I seem to have the flu and have not been able to train this week. I don’t have COVID as I tested negative. Should I drop the calories since I’m not working out? I’m on meal plan 2 (I’m 5’5)
Hey there- how as your appetite been since you’ve been sick? I would stick with the meal plan as much as you are able to based on your appetite, but don’t force yourself to eat if you aren’t hungry. I typically lose my appetite when I’m sick. Just stick with some of the meals and foods on the meal plan to eat when you’re hungry, but focus on eating to nourish your body back to health right now.
Feel better soon, and please keep us posted! 😉
Hi!
Just wanted to confirm the incline for the 5 rounds is 0.5 % not 5% incline , I’ve done it both ways , I was just checking on it?
And the max incline of my treadmill is 10% , should I adjust the speed to 3.2 or higher ?Thanks
UrsulaHi Ursula- at that pace (7-8mph) I am not sure you could do a 5% incline, as the 7-8mph pace is a pretty fast all out sprint. The way it is written is correct 🙂
~ Naomi
I’ve convinced my husband to do this challenge with me. Because of deaths in our family we are just starting today. I bought groceries and will sit down with him to explain the ends and outs of the nutrition plan tonight. He has a question though…he’s diabetic. Very under control, but he’s number 1 afraid of all the food and number 2 afraid of the carb counts for the day.
Thoughts? I told him the workouts and food will even out and the way we normally eat is A LOT worse than this meal plan. Has anyone followed these meal plans with diabetes?
Thank you and have a peaceful day!! ✌️✌️
Hi Nikki- since your husband has diabetes, and this is a medical condition, he will need to go over the meal plan and carb numbers with his doctor. I don’t know if he is suppose to be staying under a certain amount, but diabetics are typically suppose to watch their carb intake because of insulin levels, so he is right to be cautious and should definitely make sure this meal plan is OK with his doctor due to his medical nutritional needs.
I can’t remember where I saw the recommended mix in for the protein powder. Is almond milk ok or should I just be using water?
Hey there- it is in the meal plan. If it doesn’t say Almond Milk in the meal plan, then you will just mix with water 🙂
Hi,
Prior to starting this challenge I was doing two leg workouts a week (1 focus on hamstrings and one quad focus) and this challenge is one leg workout a week in phase one , will doing one leg workout hinder my progress ?
I know I should trust the process 😀 just wondering what your thoughts were?
Wishing everyone a wonderful week!,
Ursula
Hi Ursula-
Doing one leg workout per week will not hinder your progress. I personally only work legs 1x per week, sometimes 1x every other week or 2x’s per month. Many body builders and professional figure competitors only train legs 1x per week, just like they train back, chest, shoulders or arms often times only 1x per week. As long as you are hitting your workout hard enough (and this leg workout had me sore for 4 days after!), you will see results.
In Phase 2, which is in 3 weeks, you will have 2 leg workouts per week. Push hard girl, and as you mentioned, trust the process!
~ Naomi
Hello!
I workout before I go to work in the morning and have been doing so without eating. I have the orange smoothie right after workout and drink my BCAA’s during my workout. Is working out fasted counterproductive?
ThanksHi Tonyisha- this is a very individual thing. If you have been working out in a fasted state for a while and have good energy for your workouts, are seeing god muscle growth, and enjoy doing that, then I wouldn’t change anything.
Best of luck with the challenge! 🙂
Can I exchange the under meal plan #1 /meal 5 a protein waffle. The protein waffle recipe that was in the first challenge this year? For the Fruit use small banana and microwave 50 grams of blueberries for the syrup.
As longs the macros end up the same at the end of the day, yes. Just make sure you food journal everything so that you know you aren’t going over or under your calorie and macro goals for the day 😉
I was curious if it matters if we use plain almonds vs lightly salted or even smokehouse. The macros don’t change the only thing that increases some is the sodium. Thanks 😊
As long as the macros are the same, it doesn’t matter if it is higher in sodium or not, so whichever you like the best 🙂