[Naomi]

jhodennys_z wrote:

1 serving high protein avocado toast said that is (F,1/2LP, 1/2 Sc), I’m confused with the 1/2 Sc but 2 toast on recipe which is a 1 SC. Do we get to was 2 slice of bread or just one ? And if we use the exchange list do we get 1/2 SC or 1 SC ? Hopefully you can understand me 🤪

1 serving of avocado toast is 2 pieces of the toast. So a half serving would be 1 serving of the avocado toast. Going by the exchange list, follow the guidelines in the Starchy Carb section to find the equivalent exchange serving size. If your meal plan calls for 1/2 SC then it would be 1/2 of the serving in the exchange list.

Good luck 🙂

[Naomi]

Becky Martin wrote:

I thought I had seen in a Q and A that grapes were going to be added to the fruit list. Are we allowed grapes and if so how much?

Hi Becky- any food that isn’t on the exchange list or in the meal plan that you’d like to incorporate in this challenge you’ll have to figure out the appropriate serving size yourself in My Fitness Pal. There are so many foods that people would like to incorporate (someone asked about a jicama for example) that we can’t possibly calculate all of the foods everyone would like to include in their individual plan.

To figure out how much of what food you’d like to incorporate, go to the exchange list and find the category of the food you’d like to incorporate – grapes would be under the “Fruit” category for example. According to the Fruit guidelines, you should have about 25g of carbs for your serving of grapes. You would then go into My Fitness Pal and see how many grams of grapes equal roughly 25g of carbs and that will be your serving size of grapes.

If you want to incorporate any other foods in the meal plan that aren’t on the meal plan or in the exchange list, this is the same process you will do for all foods.

I hope this helps, good luck! 🙂

[Naomi]

tjay wrote:

On shopping list English Muffin is listed, but I do not see it anywhere on menu or exchange list. Can you tell me which portion size it will be. Whole, half, etc.
thanks!

Hey Tjay! 🙂

I see what you mean, I just looked and English Muffins are only on the grocery list, lol! If you go by the guidelines in the exchange list under “Starchy Carbs,” one serving of English Muffin should be roughly 25g carbs. I would go by the carbs when choosing your serving size, and as you know different brands can have a wide range of macros based on the serving size. So if you find a brand of English Muffin where one whole muffin is 25g carbs then have 1 whole muffin. If the brand is about 40-50g carbs per serving, then only have half the English Muffin 😉

I hope this makes sense! Good luck girl!! xo

[Naomi]

jhodennys_z wrote:

My question is the High protein avocado toast(1f,1/2 Lp, 1/2 SC ) does it suppose 1 SC Since it has 2 toast ?

Hi there- the serving size for Avocado Toast is 1 serving per recipe, not 2. We have corrected the document: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/09/NW_40DAY_BUILD19_Recipes_RECIPES_2-1.jpg

[Naomi]

beckyvanwylick wrote:

What kind of Dave’s killer bread can we use? They’re a few different options!

Any of the kind that is about 110-120 calories per slice 🙂

[Naomi]

rosi6170 wrote:

Hi
I’ve just sent in my pictures and measurements wow that was hard. It was hard to see the reality in pictures and written down in Measurements.
I’m not the average challenge participant in my opinion I’m a obese 54 year old woman struggling for years with my weight yo-yo.
I’ve decided to take a break from my relationship and work on me, work on my physical and mental health believing that both help each other along. Life is too short for the what if’s I’m here and ready to make progress!

Awesome!! We are SO happy to have you as part of the challenge and so excited to follow your journey and progress!! HAVE A GREAT FIRST WEEK!!! xo

[Naomi]

lab1017 wrote:

1 scoop = 20 grams
1.5 scoops is approx 30 grams

macros for this meal 288 cal 28 P 44 C
doesn’t it make more sense to have 1.5 scoops??

Npower Vanilla Cupcake Protein – Whey Protein, 1.5 scoop = 135 cal 3 C 30 P
dried mango 40 gm = 158 cal 28 C 2 p

I’ll double check with Nicole.

[Naomi]

Allison Troxel wrote:

I have another question about the Greek chicken- is it acceptable to just grill the chicken with the marinade and then put into 4oz.servings and grill the veggies separately? I absolutely love the taste of the chicken! It’s the best! I just don’t like the time it takes to make the kabobs.
Nicole is a really good cook !
Thanks,
Allison

Yes, you can use the ingredients in the recipes and combine them however you like and whatever works best for you 🙂

[Naomi]

cweisz wrote:

So I am stuggling with the time of meals as it relates to the post workout shake. Today for example, i ate Meal 2 at 11, plan to workout at 1- shake will be about 2, so then I don;t eat meal 4 until 5? and then meal 5 until 8? Is it ok to eat meal 4 within 2 hours of the post workout shake or you really should not eat under every 3 hours?

PS- the forums are amaaaaaaaaazing! Thanks so much!

You can eat your meals 2 hours apart if you need to, it is recommended to eat your meals anywhere between 2-4 hours apart but just do whatever works best with your schedule 🙂

[Naomi]

Ursula wrote:

Hi Nicole and Team!!

I am currently training with Naomi for a half marathon , which is this Sunday, I signed up for the challenge, can I still submit before photos and participate , I will be starting a week or so late?

Thanks.
Ursula

Hey Ursula!! I found your post, yay! Yes, you can still submit photos and participate even if you’re starting the challenge a week late 😉 Make sure you get those pics in before the deadline, which is 11pm EST today. You are going to rock that Half Marathon this weekend!! xo

[Naomi]

steffitap wrote:

i need more recipes, am English and burrito or tortilla isn’t really my thing.
any more recipes or subs we can have? also, can we substitute meals for example have meal 2 twice?

Hi there- you can have meal 2 twice. The only recipes available for this program are the recipes Nicole has provided, though you can create your own recipes with food combinations on the food exchange list however you’d like as long as you stay within the calories and macros of your meal plan.

[Naomi]

shannon.l.miller.65 wrote:

In the post workout meal, it’s listed as 1 1/2 LP 1 scoop of NPower protein powder. And gives a count of 28 gm Protein. It doesn’t add up. 1 scoop = 20 gm Protein. Please advise is it 1 scoop or 1 1/2 scoops.

Thanks.

It should be 1 sc of nPower Protein.

[Naomi]

Olivia wrote:

For meal plan 3 woman meal 3 it says 28 grams of cheese with an F for fat.. does this mean the cheeses are considered a fat? They have a D for dairy but I have no dairy on my meal plan.. wondering if cheese can be substituted for an F .. also I asked this but then something happened sorry if it’s a repeat!!

Hey there- cheese should be in the dairy category, not the fat category.

[Naomi]

jackiejstrickland wrote:

I am doing cardio right after weight training. I am going to eat halp of meal 1 45 to 30 minutes prior to exercising. Then I will come home and immediately have post workout drink at 6:30.

What time should I eat the other half of meal 1? 1 hour after the shake or 2 1/2 – 3 hours after the post workout shake?

Hi Jackie- it depends on how hungry you are. If you’re pretty hungry after your shake, then you can eat it closer to your post workout meal. If you aren’t very hungry, wait a little longer until you start feeling hungry 😉

[Naomi]

Britt_B wrote:

How do I get them to work anything other than my hip flexors?

Hey there- try really focusing on your inner thighs, quads and glutes. If you really use that mind-muscle connection to the areas you’re trying to feel the exercise, you should feel the burn in your inner thighs (on the way down), quads and glutes (on the upward motion of the exercise).

Also, try sticking your butt out to the back and leaning your upper body slightly forward on the downward motion.

Good luck, and keep us posted!

[Naomi]

kathleenmariemt wrote:

I also like the elliptical and assume I can use one of the HIIT from a previous challenge like Photo shoot?

Yes, you can use HIIT workouts from previous challenges.

[Naomi]

cweisz wrote:

So I am 5 ‘ 2 and a half and 144 pounds. I have done all of the shopping and meal prep this week for meal plan 2…. I need to switch? Am I hurting my start?

If you are below 5″4, which you are, then you should be following Meal Plan 1.

[Naomi]

cweisz wrote:

Do you have to , and if not is it better, to have the shake after a workout ? Based on work schedule it might be easier for me to have Meal 3 after workout….

Hey there- it’s best to have the post workout meal for your post workout. Nicole chose the foods for the post workout meal to best fuel your body for recovery from the workout.

Good luck with the challenge 🙂

[Naomi]

cweisz wrote:

Good morning. Donuts ok to train 4 day’s in a row – following the scheduled workouts, eg mon-Thurs. take off Friday , train Saturday and off Sunday?

Hey there- I think I understand your question. It is fine to rearrange your rest days as long as you keep the workouts in the same order, and eat low carb on your rest days.

[Naomi]

mahlkemichelle1972 wrote:

hi i was wondering what brand of egg whites are rec? i thought there was a powder kind. I just cant remember . where would i get those. Also i struggle with cottage cheese any dairy actually, what do i do if i cant seem to get the proper amount. thank you

Hi there- I believe liquid egg whites were used to calculate these meal plans, and all liquid egg whites are pretty much the same.

As far as not being able to tolerate dairy well, you can use the food exchange list for swaps or just eat any of the meals more than once that don’t include dairy.

Good luck with the challenge 🙂

[Naomi]

rnbennett1980 wrote:

What is the hashtag for the photos we upload?

#NWBUILD2019

[Naomi]

rnbennett1980 wrote:

I teach Spin on Tuesdays, Thursdays and Fridays. Each class is 6am-6:45am. I ride these 3 days for 45 minutes, and various terrains to include hills, HIIT and fast controlled flats. I aim to keep my watts around 180-220.

What should I do about the cardio you suggest? Do I do more, do less? I see your program asks for 3 x 30 minutes each per week.

Thank you for your time,
Rachel Radjewski

Hi Rachel- if you are already doing cardio 3x’s per week for 45 min by teaching Spin, I wouldn’t do any additional cardio.

[Naomi]

Stacy Fullerton wrote:

I’m on meal plan 2. So on the oatmeal and the post workout do we use water in both or are we able to use almond milk or cashew milk to mix. Thanks

Hi Stacy- unless it lists almond milk in the meal plan, you will use water 🙂

[Naomi]

jackiejstrickland wrote:

Hi,
due to my work schedule I cannot split my workouts up. If we are not to do cardio fasted, can I eat half of Meal 1 prior to working out and the other half when I normally eat it? I am meal 1. Or what would you recommend for this circumstance?
Thanks,
Jackie

Hi Jackie- yes, that is fine to do for splitting up your meals. For this challenge, it is not a problem if you can’t split up your cardio/weight training. Here is what Nicole recommends:

“I recommend splitting up your cardio and weight training workouts, if possible, so you are doing them at different times of the day. This will help kick start your metabolism twice a day on your cardio days, instead of once. However, it will not make or break your progress. If you can’t split up these sessions, always do your weight training workout before cardio.

Good luck with the challenge 🙂

[Naomi]

Lauie Wojcik wrote:

I do even earlier training around 5am, so if I need to eat it would be at 415ish. I’m not hungry at all I’m usually downing coffee. Can I add some protein powder in it? Would that be sufficient or can I do a shake? Thanks

Hi Laule- you can do that, yes, but if you deviate from the meal plan as it is written, it’s best to log your food in a food journal, such as My Fitness Pal, to make sure you’re staying within the calories/macros of the meal plan you’re following.

Best of luck to you!

[Author]

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