Naomi
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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 🙂
If I’m lactose intolerant and gluten sensitive then just sub out all the bread and dairy? I feel like it’s an obvious yes but what to do my best here (30 day shred).
Yes, there are more non-lactose and gluten free foods on the exchange list then there are foods with lactose or gluten in them. Just follow the meal plan calories and macros but exchange for lactose and gluten-free foods.
Hi Team!
So I know I should be listening to my body when it comes to training with an injured knee, but still would like to ask for help.
I tried today and I could take maybe 5 mins on an airdyne tops 10min on the treadmill (elevation 3-5, but tops 5.5 km/h 🙁 ) And that is it :(( I also have to walk my dog 3x a day and we usually aim for at least 4kms/day (even with my injured knee).
How can I make the most out of cardio if 30 mins is too much for my knees, and the intesity should be looow impact 🙁 I still wowuld like to get results.
Also should the calorie be modified if I can not meet the the recommended cardio?
Many thanks,
AnettYou should consult your knee doctor on what cardio is appropriate for the knee issues you’ve been diagnosed with. I would not recommend doing any lower body cardio if it bothers your knee in ANY way, even just a mild discomfort can be a more serious issue, or lead to a more serious issue and should not be ignored. There are plenty of upper body cardio exercises you can do: a rower machine, battle ropes, punching bag and swimming are a few that come to mind. I would not adjust the nutrition plan or reduce calories but find upper body cardio or, better yet, if you can swim laps that would be ideal for a total body cardio workout.
In the bottom of the meal plan says “all other meals” and is around 350 calories. What did this mean? Is that an additional meal?
The top meal is the Post-Workout Meal/Meal 5. The meals referenced below that one are all other meals BESIDES the Post-Workout/Meal 5.
So on week 2/4 we do the cardio on page 29 2x a week and on week 1/3/5 we pick from the other list on page 56/57/58? Sorry first tiner here!!! Thanks for all of the help!
The workout on page 29 is not part of the cardio, even though it is a “Cardio Acceleration Workout.” Saturday’s Total Body Cardio Acceleration Workout is not part of the cardio protocol outlined on pages 56-58, it is a stand-alone workout as part of a 5 day workout week for weeks 2/4 . For reference, look at the workout calendar for weeks 2/4 on page 11.
I know this gets asked every challenge but I want to do it correctly. For the drop sets- are we doing a total of 300 reps?
Thank you.You are doing 60 reps total, 20 reps each set for 3 sets. Do 10 reps, then drop weight, then do 0 more reps. Do that 3x’s total = 60 total reps.
Hi Maureen, thanks. If I can find a way to hit the protein target (more egg whites, protein powder, ezekiel bread etc), are these veggie burgers something suitable to eat during the plan? Or are the ingredients no good and I should find a better alternative?
If the calories/macros work with your meal plan goals, it should be fine.
Olives are listed twice on the exchange list under Fats. Which is correct, 10 olives or 20 olives or the quantity dependent on the type of olive?
Sorry that is a type-O, we will have it corrected. It should be 10 olives.
What do we eat for snacks if we need to eat something in between a meal?
Also are we supposed to be eating all 5 meals everyday? If so, how do I space the meals out?There are 5 meals total that you should be eating every day (following the daily meal plan every day for the duration of the challenge). You should eat about every 3-4 hours and there are no “in-between” snacks in the meal plan for this challenge.
If you feel like you need to eat in-between the 5 meals, I would recommend breaking a few of the meals up into two and just eat smaller, more frequent meals but still following the meal plan – so, for example, split meal 1 into two meals and eat every 2-3 hours instead of every 3-4 hours. If you split up one of the meals into a smaller meal, you would eat 7 times per day instead of 5 times per day so hopefully that would suffice as “snacking” between meals.
