[Naomi]

mariella_rodriguez wrote:

Hi!
If I do the weight training early in the morning around 4 am. What pre workout meal should I eat? Meal 1? Can I take BCCA as a pre workout meal?
Thank you,
Mariella

Hi there- yes, you can eat meal 1 as a pre-workout meal, or just eat half meal 1 pre-workout, then eat your post workout meal after workout, then a few hours later you can eat the 2nd half of meal 1 and eat the rest of your meals throughout the day.

OR if you can’t stomach solid food that early, you can have BCAAs pre-workout, then eat your post workout meal after your workout, then a few hours later eat meal 1 and the rest of your meals throughout the day.

I hope this helps, good luck with the challenge! 🙂

[Naomi]

Randalyn wrote:

I have a question about one of the HIIT workouts, The end zone. It says that the cool down is a 800m jog (1 lap) however 800m is 2 laps. I am just wanting to make sure that that was just a typo and that the entire workout was not incorrect. I did it as written (be meters) and the workout was just under 4 miles and took about 43 minutes. Just seemed a little long for a HIIT so I wanted to be sure.

I am so sorry, yes it is a type-O. One lap around the track is 400 meters, it should be 400 meters not 800 meters. Great job!!

[Naomi]

m.envolsen wrote:

Hello. I have done really well with lower carbs in the past. Also eating less times a day. The whole you can’t loose fat with the presence of insulin. What is your take on this.

Everyone’s body responds differently to different types of eating styles, and all styles of eating work to a certain extent. You just have to experiment and find what works for you specifically, but there are a lot of factors that go into why different people respond better or worse to different styles of eating.

[Naomi]

jESSICA ESTENES wrote:

What is the deal with OC should we limited them to so many a day or week or can we have one daily how does it work – salsa sour cream etc please advise

Hey Jessica! Sour cream is definitely not an optional condiment lol! It adds lots of calories, fat, etc. I would stick to the list of optional condiments Nicole has in the food lists. Optional condiments are typically condiments that don’t add any (or very negligible) calories or macros so it doesn’t affect your daily intake. Things like mustard, certain hot sauces and calorie-free items like Walden Farms. Just use in moderation, don’t go overboard and use your best judgement 😉

[Naomi]

lesann22 wrote:

Actually just entered the entire day and I’m off slightly. What is the margin of error here and if its over/under what should I watch?

Hey there- no worries at all, MFP can be off depending on severe factors. The margin of error Nicole recommends is about 5g of your goal macro per meal give or take. But other factors can cause MFP totals to be off as well, such as the brand you enter in, making sure the entry is for cooked or uncooked portion size, and making sure the actual food/portion size is correct that you are entering – not you personally but the MFP data is correct. Anyone can enter anything into the MFP food database and it may not always be correct, so just double check 😉

Best of luck with the challenge!

[Naomi]

juliebessire wrote:

Hello, When shopping for the “natural” peanut butter. what should I be looking for?

The ingredients should read only peanuts or only peanuts and salt 😉

[Naomi]

Karen McGregor wrote:

Is the measurement for the yogurt a liquid measurement

Hi Karen- I am not sure what your question is, the yogurt is measured in ounces. So it would be however many ounces of yogurt that your portion size is based on your meal plan.

[Naomi]

pamelasherwell wrote:

I work 12+ hour days as an essential worker and I usually just fast through the morning. Is this ok to do or would it be best to prep something the night before for my mornings? I think I know the answer, but I’m just putting it out there : )

Hi Pamela- the way the nutrition portion and meals are set up and outlined in this program is what Nicole recommends for best results, so I would try to prep something if you can. If you aren’t able to, then just try to get all of your calories and macros in for the day as best you can.

Good luck with the challenge! 🙂

[Naomi]

christie.hock wrote:

Hello! This might be a dumb question but wondering about the eggs part. It says 3 egg whites and 2 egg yolk. In other words, 2 whole eggs and 1 egg white correct?

Yes, you are correct 🙂

[Naomi]

Jamie Fox wrote:

What about water intake? How much water should we be drinking daily?

Hi Jaime- it is recommended to aim for about a gallon of water a day during the challenge 🙂

[Naomi]

jennlyn174 wrote:

The amount in parenthesis like 1/2 etc, is that for the food exchange only? Or am I supposed to do 1.5 oz instead the 3 oz listed on meal plan?

Hi Jenn- the amount in parenthesis is in reference to the food exchange list, so follow the portion size outlined in your meal plan 😉

[Naomi]

sbryander wrote:

Hi there! I’m not used to taking any type of fat burner supplements, but I was reading in the intro that you do recommend the short term use of one of these supplements. Do you have any brand recommendations?
Thanks!

Hey there- Nicole is currently working on creating a fat burner w/ nPower Nutrition, so we are not allowed to endorse any particular brand. But if you follow the guidelines of what to look for in a fat burner outlined in the Supplement section of the E-Book, you should be good! 🙂

[Naomi]

Dynagirl2011 wrote:

On meal 1 it says 4 egg whites and 2 egg yolks. Are you meaning 2 egg whites and 2 whole eggs? Thanks!

That is correct 🙂

[Naomi]

Alisa wrote:

The exchange says 6 egg whites = 245 g (1 cup) of liquid egg whites?

You are correct! Lol, it is 46g for 1 serving of egg whites according ti my All Whites Liquid Egg Whites (I had it in my head it was 3 because – from memory – the nutrition label of egg whites is 3tbsp so I had “3” in my head)

6 egg whites = 245g

Thank you Alisa! 🙂

[Naomi]

sarahcanderson wrote:

Hello! So in previous challenges, we could just click on Phase 1 icon/graphic and be able to download/save each individual workout for the day, the calendars, recipes, etc. I only see the e-book now (I prefer the other way, just how I organize!) Am I missing it or is the program only in e-book form now?

THank you!

Hi Sarah- I am so sorry, but we are only providing the E-book for PDFs now You can still view the individual workouts via the chart w/ the like for video demos, but not individual PDFs as in previous challenges. If you would like to send a suggestion/recommendation to include both as is your preferred method of navigating the challenges, you can send a comment/suggestion email to: [email protected] for consideration for future challenges.

Best of luck shredding! 🙂

[Naomi]

Danieal O’Ferrell wrote:

Sorry if I missed it but I haven’t been a me to find the vegan meal plan. The vegan recipes were included in the e book but from the video segment I thought there would be vegan meals like from the previous challenges.

I am so sorry about that, yes, the vegan meal plan should be uploaded in the e-book today so keep checking back. Sorry for the inconvenience! 🙂

[Naomi]

aynapena8.ap wrote:

Hi,
Can I swap the Cardio workouts for stationary bike workout? I’ve been doing the Peloton App is that still ok?

Absolutely, the cardio workouts are just samples/ideas for workouts but you can do whatever cardio you prefer as long as you adhere to the cardio schedule, type, duration and intensity 😉

Best of luck with the challenge!

[Naomi]

sarahann25l wrote:

I have a rower and a neighborhood 1 mile circle for cardio stuff. I have never done HITT before. It is a little overwhelming. What is you advise just do 40 sec work 20 rest? repeat?

Hi Sarah- if you read through the Cardio Section and the information in the cardio section of the Challenge Program E-Book (starting on page 34) Nicole explains how to execute HIIT workouts. You can set your timer to mimic any of the HIIT workouts for your rower/outdoor run workout and create your own HIIT workout with what you have to work with 🙂

Best of luck with the challenge! 😀

[Naomi]

Clayze Cobo wrote:

@naomi,

What is the time btw meals do you recommend? 3-4 hours is fine?

Hey there- yes, 3-4 hours is about how long is recommended between meals. Good luck with the challenge! 🙂

[Naomi]

Dara wrote:

Thanks! It is 45 minute class and HR stays pretty high. According to my watch average calorie burn for a class is about 500.

Wow, nice! Yep, that could be in place of an Interval Cardio session for sure!! Have fun kicking butt!! 😀

[Naomi]

Oliverbinns3 wrote:

Hello!!!

Would fasting be recommended if each of the meals are still eaten and the post work out meals are ate immediately after training?

Hey there- fasting is not incorporated as part of this challenge, but if that is something you personally would like to incorporate then that is totally up to you. The daily nutrition/meal recommendations are outlined in the nutrition portion of the program, so as long as you follow the nutrition recommendations outlined for daily intake, you should see results 🙂

Best of luck with the challenge!

[Naomi]

jESSICA ESTENES wrote:

Is goat cheese 1oz acceptable ? Also light laughing cow cheese would that be ok too?
I have no cheese and these are my two options

Yes and yes, those should both work fine 🙂

[Naomi]

zeewray wrote:

Is canned pure pumpkin purée Allowed?

As long as the ingredients are just pumpkin then yes 🙂

[Naomi]

Cathleen wrote:

Hi,

How many grams is 6 egg whites?

Thanks,
Cathleen

3 egg whites = 46g so it would be 92g for 6 egg whites 🙂

[Naomi]

toni.partin wrote:

Can you use low calorie bread as an alternative to Ezekiel bread? Thanks!

Toni

Hi Toni- I would recommend using a healthy bread alternative such as Dave’s Killer Bread. Ezekiel Bread isn’t necessarily lower in calories than regular bread, it just has healthier, whole ingredients 😉

[Author]

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