Frequently Asked Questions - Conscious Muscle is Vegan Muscle

FAQs

  • 1. Macro + Menu
  • 2. Nutrition
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  • 1. What is a 'macro?'
     

    Macro is short for macronutrient. All foods are a combination of the three macronutrients: carbohydrate, protein and fat.

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  • 2. How does this plan use macros?
     

    Each meal and day has an allotted number of macros and calories. One way to follow the meal plan is to track the macros you eat and match them with those allotted for each meal and/or day. As discussed below, you also have the option of simply following the meal plan and not tracking anything.

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  • 3. Oh my gosh, I'm so full. I can't eat all this food. Help!
     

    Consider the calories and macros in your guides a 'ceiling' above which you should not go. It is ok to eat less than outlined in the guide, especially if you are feeling excessively full. For athletes seeking to lose weight, this will result in a larger caloric deficit. However, you should not eat so far under the prescribed amount that you feel very hungry. If you feel satiated, you will still be adequately nourished and have optimal metabolic function. For example, you are prescribed 1658 calories per day but only consume 1500 by days end. This is acceptable when cutting. Athletes desiring to add lean muscle should reach the prescribed calories/macros because the volume of nutrients is needed to build lean mass. If you cannot finish the total volume of food, try to get as close as comfortably possible. To help consume the prescribed volume, you may replace meals with shakes similar to meals 1 & 2 or create shakes with similar macros to the meal you are replacing. Ongoing coaching clients, please communicate with your coach if you regularly eat far less than prescribed or consistently feel very hungry.

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  • 4. What about timing of meals? Do I need to worry about that? What if I have a special dinner planned?
     

    One of the benefits of this macro driven menu is that you may shift meals to accommodate your preference and schedule, including your pre-workout meal suggestion. You'll find this especially helpful on busy days and special events. However, we strongly recommend consuming the post-workout meal/shake after resistance training, ​regardless of the time of day you train​. Outside of the post-workout meal, if you eat within your prescribed macros for the day, you will be within range for results.

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  • 5. I train very early in the morning and cannot eat 1-2 hours before I workout because I’m sleeping! What should I do?
     

    Hats off to our early morning vegan warriors! We applaud your dedication and understand the value of every last minute of sleep. Here are some options for pre-workout nutrition:

    ● Make a protein shake and have ⅓ (or whatever your stomach will tolerate) before you train. ● Eat a medium banana and a small glass of soy milk ● Have a pre-workout supplement such as ​Vega Sport Pre Workout Energizer ● Use Conscious Muscle ​Branched-Chain Amino Acid Supplement
    Please note that, regardless of what you eat prior to training, please make sure to have your post-workout shake 30-60 minutes after your workout.

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  • 6. How do I know I'm eating the correct numbers of macros and calories?
     

    We strongly recommend using a digital scale, especially when you begin your program. We like this inexpensive model​ for your kitchen and​ ​this model​ for traveling. Here are some special notes about food measurements: ● Measure vegetables raw. ● Measure beans, quinoa, and lentils cooked. ● Measure oats dry.

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  • 7. Will you convert all measurements to grams, ounces, cups, etc?
     

    We work with clients all over the globe so cannot subscribe to one measuring system. An internet search will help you find an online conversion tool. Additionally, several conversion apps exist for smartphones. Knowing that 1 ounces is about 28 grams helps in nearly all situations.

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  • 8. May I use condiments or sauces? Should I count them in my macros?
     

    Yes. We recommend calorie-friendly condiments such as herb, spices,​ ​Bragg’s liquid aminos​, Bragg’s apple cider vinegar​. BBQ sauce, ketchup, Siracha, etc. contain sugars and will impact your macros. If you eat these sauces, you will need to adjust your meal plan accordingly

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  • 9. Yuck! I can't stand one of the foods in my meal plan. May I substitute something else?
     

    Yes! We do not recommend forcing yourself to eat foods you don't like. Let’s say you don’t like sweet potatoes but do like butternut squash. To substitute a food that is not listed in your sample menu, for example, go to ​CalorieKing.com​, enter the desired food, and use the portion that results in macros close to the amount you are replacing. This goes for all foods when making substitutions: aim to stay within the same macros as such as possible.

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  • 10. I’m following the plant-based meat-substitute plan, and I don’t have access to the products listed in the PDF. What should I do?
     

    Again, no worries! You may substitute any plant-based meat substitute, tofu, tempeh, or seitan you like and is available to you. Look for a product that contains ​about​ 20 grams of protein and about​ 7 grams of fat per 85 gram serving. The plant-based meat substitute you choose doesn’t have to match these numbers exactly; get as close as you can. Also, make sure the meal you create fits within the macros for the meal in your PDF guide by using the steps outlined above.

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  • 11. I’m the kind of person who struggles with routine. How do I change these meals and still follow the plan for maximum results?
     

    To change the meals, we suggest first playing with seasonings and flavorings. Find a good spice store in your area like Penzey's or The Spice House and find some new spices to add to your meals. This little change can make a world of difference. Also, use non-caloric sauces like liquid aminos, coconut aminos, and apple cider vinegar.

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  • 12. Is there an app for this?
     

    Yes! MyFitnessPal allows you to track calories and, for premium subscribers, macronutrients. Please try to use verified food values that have a check mark after them as anyone can enter food values and some are quite inaccurate. There can be a multitude of references for a single food on this app.

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  • 13. I’m following the meal plan and MyFitness Pal at the same time, and the two differ. Which one is correct?
     

    If you are following the meal plan exactly, you don’t have to track your intake in MyFitness Pal. If you still choose to do so, know there will be some variance between the two, but your meal plan is correct and designed by Coach Jordan to meet your goals. Please know that MyFitness Pal can be unreliable due to it having multiple entries with different macronutrient values for the same food. Your meal plan is correct so please follow it if there are differences.

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  • 14. I lost my questionnaire! Where can I find it again?
     

    Your questionnaire is emailed to you with your order, but you can also find it in the complete list of questionnaires on this page: https://consciousmuscle.net/questionnaire

    Please only complete the questionnaire for your package.

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  • 1. Are 'cheat meals' allowed on this plan?
     

    It depends on your goals. The closer you adhere to your prescribed menu and macros, the better your results will be. If you must incorporate a 'cheat meal,' please limit to once per week and know it could slow your progress. Try to favor a carbohydrate-type meal (bread, pasta, etc) instead of a fat-laden food (pizza) and consume on your heaviest training day. Ongoing coaching clients should discuss cheat meals and planned diet breaks with their coach.   Note: While planned diet breaks can provide motivation and a psychological respite, we also encourage the use of non-food rewards and self-soothing such as meditation, connection with others, and nurturing activities.

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  • 2. What is a 'macro?'
     

    Macro is short for macronutrient. All foods are a combination of the three macronutrients: carbohydrate, protein and fat.

    More
    Was this answer helpful ? Yes(2) / No(0)
    Viewed 812 Times No Comments
  • 3. Oh my gosh, I'm so full. I can't eat all this food. Help!
     

    Consider the calories and macros in your guides a 'ceiling' above which you should not go. It is ok to eat less than outlined in the guide, especially if you are feeling excessively full. For athletes seeking to lose weight, this will result in a larger caloric deficit. However, you should not eat so far under the prescribed amount that you feel very hungry. If you feel satiated, you will still be adequately nourished and have optimal metabolic function. For example, you are prescribed 1658 calories per day but only consume 1500 by days end. This is acceptable when cutting. Athletes desiring to add lean muscle should reach the prescribed calories/macros because the volume of nutrients is needed to build lean mass. If you cannot finish the total volume of food, try to get as close as comfortably possible. To help consume the prescribed volume, you may replace meals with shakes similar to meals 1 & 2 or create shakes with similar macros to the meal you are replacing. Ongoing coaching clients, please communicate with your coach if you regularly eat far less than prescribed or consistently feel very hungry.

    More
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    Viewed 1039 Times 1 Comment
  • 4. What about timing of meals? Do I need to worry about that? What if I have a special dinner planned?
     

    One of the benefits of this macro driven menu is that you may shift meals to accommodate your preference and schedule, including your pre-workout meal suggestion. You'll find this especially helpful on busy days and special events. However, we strongly recommend consuming the post-workout meal/shake after resistance training, ​regardless of the time of day you train​. Outside of the post-workout meal, if you eat within your prescribed macros for the day, you will be within range for results.

    More
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  • 5. OK. Do you have a general rule for the number of hours between meals?
     

    In general, try to eat every 2.5 - 3 hours. Following your prescribed meals, you should be hungry about every three hours or so. (See question above about not feeling hungry)

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  • 6. I train very early in the morning and cannot eat 1-2 hours before I workout because I’m sleeping! What should I do?
     

    Hats off to our early morning vegan warriors! We applaud your dedication and understand the value of every last minute of sleep. Here are some options for pre-workout nutrition:

    ● Make a protein shake and have ⅓ (or whatever your stomach will tolerate) before you train. ● Eat a medium banana and a small glass of soy milk ● Have a pre-workout supplement such as ​Vega Sport Pre Workout Energizer ● Use Conscious Muscle ​Branched-Chain Amino Acid Supplement
    Please note that, regardless of what you eat prior to training, please make sure to have your post-workout shake 30-60 minutes after your workout.

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  • 7. I train at night. How should I order the meals in my plan?
     

    For plant-strong athletes training at night, simply move meal 2 (i.e., post-workout shake) so you are having it 30-60 minutes after your workout. You can keep meal one as your first meal of the day. Additionally, make sure you have a meal about 1-2 hours before your workout. You can have one of the later meals (e.g., meal 3 or meal 4) as written in your plan, or you can have a shake with similar macronutrients - whatever works with your schedule and stomach!

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  • 8. How do I know I'm eating the correct numbers of macros and calories?
     

    We strongly recommend using a digital scale, especially when you begin your program. We like this inexpensive model​ for your kitchen and​ ​this model​ for traveling. Here are some special notes about food measurements: ● Measure vegetables raw. ● Measure beans, quinoa, and lentils cooked. ● Measure oats dry.

    More
    Was this answer helpful ? Yes(2) / No(0)
    Viewed 1117 Times 2 Comments
  • 9. Will you convert all measurements to grams, ounces, cups, etc?
     

    We work with clients all over the globe so cannot subscribe to one measuring system. An internet search will help you find an online conversion tool. Additionally, several conversion apps exist for smartphones. Knowing that 1 ounces is about 28 grams helps in nearly all situations.

    More
    Was this answer helpful ? Yes(0) / No(0)
    Viewed 749 Times No Comments
  • 10. May I use condiments or sauces? Should I count them in my macros?
     

    Yes. We recommend calorie-friendly condiments such as herb, spices,​ ​Bragg’s liquid aminos​, Bragg’s apple cider vinegar​. BBQ sauce, ketchup, Siracha, etc. contain sugars and will impact your macros. If you eat these sauces, you will need to adjust your meal plan accordingly

    More
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  • 11. What plant-based protein powder do you recommend?
     

    We recommend a non-GMO, blended protein supplement with a higher protein and lower carbohydrate content. Additionally look for a supplement with high values of many amino acids. Brands such as​ ​Sun Warrior Warrior Blend​ and ​Vega Sport Performance​.
    Please note, while your meal plan contains the macros for Sun Warrior brand Warrior Blend, you can use ​any plant-based protein that tastes good to you and that contains macros close to your prescribed shakes​. It doesn’t have to be perfect, just close!

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  • 12. With what should I mix the protein powder?
     

    The meal plan reflects shakes mixed with water. Nut/seed milks such as almond, cashew, hemp and flax are acceptable but must be counted towards your macros.

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  • 13. Should I eat all vegetables raw? Yikes, I'm not sure I can eat that many raw veggies!
     

    As much as possible, we recommend eating vegetables raw for optimal micro nutrient uptake. You may steam or cook vegetables too. Remember to track any added oil or sauces.

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  • 14. How much water should I drink?
     

    Hydration needs vary by body size and activity. Drink water with meals and throughout the day. Thirst is now considered a good indicator of needing hydration. Also, light yellow urine suggests you are properly hydrated; darker urine suggests you should drink more water.

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  • 15. I really love a certain food that’s not included in the sample menu, may I add it?
     

    Yes! Use the same process described in the previous question. Let’s say you want to add peanut butter instead of flax/hemp seeds to your shakes. Look up the macros for a serving of peanut butter and adjust the amounts of the other items in the shake accordingly, For example, as peanut butter contains fats/ protein, you may use less protein powder.

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  • 16. I can’t find a certain brand of food or category of food in my area of the world. What should I do?
     

    No worries. Simply substitute using the method above. For example, let’s say you cannot find spinach where you live. Simply substitute another green leafy vegetable that you can find. You can use frozen fruits and veggies too. When in doubt, find something that is close in macros to the food you cannot find. Over time, this will become second nature. Let us know if you need help.

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  • 17. I’m following the plant-based meat-substitute plan, and I don’t have access to the products listed in the PDF. What should I do?
     

    Again, no worries! You may substitute any plant-based meat substitute, tofu, tempeh, or seitan you like and is available to you. Look for a product that contains ​about​ 20 grams of protein and about​ 7 grams of fat per 85 gram serving. The plant-based meat substitute you choose doesn’t have to match these numbers exactly; get as close as you can. Also, make sure the meal you create fits within the macros for the meal in your PDF guide by using the steps outlined above.

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  • 18. OK. So what values in my sample menu should I use for meal planning and substitution?
     

    The meals outlined in ​bold​ will be the ones that were utilized to construct your final macro profile. Again, all options will be within your macros and within range for results.

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  • 19. I’m the kind of person who struggles with routine. How do I change these meals and still follow the plan for maximum results?
     

    To change the meals, we suggest first playing with seasonings and flavorings. Find a good spice store in your area like Penzey's or The Spice House and find some new spices to add to your meals. This little change can make a world of difference. Also, use non-caloric sauces like liquid aminos, coconut aminos, and apple cider vinegar.

    More
    Was this answer helpful ? Yes(1) / No(0)
    Viewed 554 Times No Comments
  • 20. I’m following the meal plan and MyFitness Pal at the same time, and the two differ. Which one is correct?
     

    If you are following the meal plan exactly, you don’t have to track your intake in MyFitness Pal. If you still choose to do so, know there will be some variance between the two, but your meal plan is correct and designed by Coach Jordan to meet your goals. Please know that MyFitness Pal can be unreliable due to it having multiple entries with different macronutrient values for the same food. Your meal plan is correct so please follow it if there are differences.

    More
    Was this answer helpful ? Yes(1) / No(0)
    Viewed 677 Times No Comments
  • 21. I lost my questionnaire! Where can I find it again?
     

    Your questionnaire is emailed to you with your order, but you can also find it in the complete list of questionnaires on this page: https://consciousmuscle.net/questionnaire

    Please only complete the questionnaire for your package.

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If you need further support or elaboration you can reach out to consciousmuscle@gmail.com and you will receive a reply within 48 hours