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I am also confused about this. The only way I reach all my macros is eating all five meals and the post-workout. On the days that we don’t weight train I understand that we don’t consume the post-workout meal, so on those days that I don’t weight train am I supposed to have a lower macro count or do I find another meal to get to my macros?
You do NOT have the post-workout shake on days when you aren’t weight training. Your macro and calorie count will be lower on the non-weight training days.
Yes this would be best. The Monday-Friday schedule is just a suggestion. You can weight train on any five days that work for your schedule. Just don’t switch up the order of the workouts because they are laid out that way for a reason.
Hi All –
Naomi is correct, that was a typo on the pdf, it should not have been included in that day’s workout. It has been removed and re uploaded. Sorry for the confusion.
There are two hashtags we will look for when selecting the weekly prize winners. They are:
#NWC30 #NicoleWilkinsChallenge
I recommend using both ????
Hello, I’ve noticed that Week 1, Day 2 has a triset including FST-7. The other two exercises are 4 sets each, and FST-7 is 7. How does that work? Do it as a triset for 4 sets, followed by 3 sets of FST in a row?
Thanks so much,Orysya
The triset is for abs to finish your workout. The FST-7 is for Reverse Pec Dec Flye only.
There is a superset before your Reverse Pec Dec Flyes.
You can upload them here:
https://nicolewilkins.com/30-day-transformation-challenge/transformation-challenge-before/
Please check your junk mail and let us know if you are not receiving the emails. We will be sending out a few emails each week during the challenge and don’t want you to miss anything!
Ok everyone – we emailed our technical support company and this is what they told us:
“As a quick fix just signup with your email address at http://gravatar.com then you can put up a Gravatar (profile photo).”
Unfortunately, for some reason, there is no one-step simple way to do it right now but we will work on fixing that. So for now the steps are:
– Go to http://gravatar.com
– Sign in with your WordPress account. You may have to create one if you don’t have one. If you don’t have one, you will be redirected to a page to create one. Use the email address associated with your account when signing up.
– Sign in at http://gravatar.com with your WordPress login info (email and password).
– Upload a photoLet us know if you have any issues and we will do our best to help 🙂
