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If you’re new to training I would recommend starting at week 1 as its a progressive program building from each week. Once you download the app and populate the program it will stay in your app as long as you have it, you just need to scroll to the dates it started.
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They are different in terms of energy, the Nourish program is slightly more geared towards maximal results so thee Breakfasts are definitely interchangeable from last program, but the lunch and dinners are slightly less in energy. x
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- This reply was modified 11 months, 3 weeks ago by Angie.
Silken tofu is your closest texturally for a dairy-free replacement of ricotta. Coconut yoghurt is higher in fat so a serve would be considered as a “fats exchange” option. Soy yoghurt is a direct 1:1 replacement for the cows yoghurt, however we do you recommend the high protein strained yoghurt in most of our recipes so I would say add 10g of protein powder to the soy yoghurt to make the equivalent nutritionally. Vegan cheese is pretty similar to the fat content of normal cheeses so you can use this as a “fats option” or you can leave it out, no problem and choose a different snack from the list instead. Hope this helps!
<3x/per day and keep the total daily caffeine intake to under 200mg [2-3mg/kgBW prior to training] is recommended and to have mostly outside of meals in order for any absorption to not be affected by the tannins contained in coffee/tea. Unfortunately there is a lot of variance in the amount of caffeine contained in coffee based on how its made, generally an espresso ~70mg and instant ~50mg per tsp. Tolerance is definitely individual but it is recommended to have outside of sleep times so keep to the morning or times of alertness needed (i.e. training). Milk content being a "problem" is due to the energy density, but we have accounted for this in your snacks so long blacks can be added on top of the plan (theres minimal energy contained in them so they won't hinder progress).
Absolutely! Log into your account via the website, then click the Life Long Learning tab and it will pull up all the new recipes and resources that aren’t part of the original current running program under the specified weeks. The meals are interchangeable with the original meal plan plate formula from round 2.
This is often the case so don’t be worried! What you have done is fantastic, start with splitting up your 3 main meals and don’t worry about the snacks. You are active so you will need the 3 main meals – the large volume is due to the higher veg and protein count to support your training and health so don’t be concerned it’s higher than normal in energy, it is what you need as a minimum for great nutrients. As you get fitter/stronger you might notice your appetite increases and you can allow for snacks as the weeks progress. Use your hunger to dictate this as you move forward through the program – trust the process but of course if you physically cant finish the meals, stop them come back to finish them a little later.
Ongoing members have their own facebook group – search LLL LIFELONG LEARNING MEMBERSHIP in facebook and I can add you!
Glad you found it!! x
Absolutely – we do recommend a natural (no flavour) protein in most of our recipes – a hydrolysed whey protein isolate (natural) will suffice – there are many great brands at regular supplement shops if its more convenient for you to get a head start in your groceries – this is awesome!! But we do have a discount association with VPA for this particular product simply from a quality Aussie production and ease of distribution and also competitive price advantage but they also ship internationally which is great for our overseas members too!
Use this referral code for a 15% off discount (for purchases over $30) https://www.vpa.com.au/?referrer_code=REF1A1714
Hi lovely! This is really individual – there are actually no recommendations specifically for the amount a breast feeding mother needs as your baby & exercise volume will decide this! What I have done in the past is to be a little more intuitive with your hunger and look at your bub’s feeding pattern – if you are not getting any sleep and your bub is cluster feeding then I would say you need an extra snack – start with the meal plan as written and just gauge your energy levels by end of week, if you need more then up your snacks but ensure your meals are complete before resorting to more snacks if you can. Other than this, if you have no problems with lactose / cows milk protein then theres no need to adjust the meal plan – the only thing I would limit is your caffeine intake to <200mg/day as the transferal rate through breastmilk might keep bub awake and irratable and no alcohol consumption at least 3 hours around breastfeeding - use expressed milk if you want a soul food wine!! Keep you water intake up as this contributes to volume of breastmilk and you are losing water with breastfeeding so this is important. Check your iron and folate status if you're concerned but eating from the plan meals you will be getting a wonder abundance of nutrients for you growing baby and your breast milk will change depending on your baby's needs - how cool!! You're also doing wonders for increasing the variety of your child's palette early on which hopefully means less fussy toddlers 🙂 xx
- This reply was modified 1 year, 8 months ago by Angie.
Yes entirely feel free to interchange ALL the Breakfasts from every week.
You can also interchange the Dinners + Lunches also from previous week too.
Just don’t sub a Lunch or Dinner for a Breakfast.
All meals are designed to be interchangeable through the entire program – its the snacks that will vary and training nutrition that will be specific to the weeks in the program.
We understand there’s no way possible you can be doing the exact meals every week as they get released – its way too much! They’re simply ideas for future rotations so definitely feel free to use what you have left over – thats the plan!
Hope that clarifies x Ange
Great question! We will be covering this over the coming weeks – more so in relation to sport specific performance enhancement but I can definitely cover this know I know your interest x