Nicole
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Depending on the protein powder you use, you may need to add a little more water. Just don’t add too much more or it will be too soft.
Hey everyone,
The updated Broccoli Slaw Recipe macros have already been added to the ebook.This is what they should be:
Per serving: 198cal/9f/6c/21pHey Nicole
I’m going by Women’s Meal Plan 1. Looking ahead to Phase 2 – the Daily Totals ‘macros’ show 1536cal, 145g protein, 140g carbs, 44g fat BUT in the Meal Totals part the numbers are the same as Phase 1 and equal 1784cal.
Only a difference of about 30cal per day but should be about 250cal.I’m very confused about what part has an error.
Thank youhey there!
We will get this adjusted asap. Thanks for the catch!
Here are the correct totals:GOALS:
Total Calories: 1536
Total Carbs: 140g
Total Fat: 44g
Total Protein: 145gPost Workout Meal: 228cal/28c/0f/29p
All Other Meals: 327cal/28c/11f/29pHello,
the macro profile listed for meal plan 1 phase 2 appears to be wrong Daily total are 1536 Calories 145 Protein 140 Carbs 44 Fat. Under meal totals it says all other meals 381 Calories, 33P, 33C, 13F, if you take 381*4 for 4 meals that equals 1524 calories 33*4 for protein 132 g same with carbs and fat*4 would come out to 52G for the daily total. And then you still have to factor meal 5 into these equations which put you way over. I may be wrong but this does not appear right. If we took the 145P/5 that would eaqual 29g Protein 140C/5 would equal 28g carbs 44F/4 would be 11G per meal and calories should be 327 per meal. The Post workout/Meal 5 is correct but all other meals should read 327 Calories, 29g protein, 28g Carbs, 11g fats.I’ve posted this same question earlier today
Hi!
Here are the correct totals:
GOALS:
Total Calories: 1536
Total Carbs: 140g
Total Fat: 44g
Total Protein: 145gPost Workout Meal: 228cal/28c/0f/29p
All Other Meals: 327cal/28c/11f/29pI’d like to piggy back this.
If it says fruit with meal 1 on non training days and limited to only 1 serving, do we do the post workout smoothie at night or just the protein shake at night, fruit in the morning?
Make sure you take the time to watch the Nutrition 101 video on the Program Overview section. It will answer all of your questions regarding the meal 5/post workout and a ton more about the nutrition portion of this challenge.
If you do not train, you still have meal 5, just have it at night as your last meal of the day.My husband is considering joining the challenge with me. We are unsure of the meal plan for him since he is 5’10 exactly. Not under, not over. His goal would be to lose fat and bulk up. He currently weighs 222lbs.
Sorry about this. Not sure how it was missed. I would tell him to eat the higher meal plan. Each phase the calories are going to decrease anyway.
Losing fat requires a caloric deficit whereas bulking up requires a caloric surplus. This may be a surplus for him the first phase, but it will eventually become a deficit as he continues.
Have you tried holding on to dumbbells when doing pushups or even putting your hands on a bench to relieve some pressure?
It that doesn’t help, you can replace them with banded chest press or dumbbell chest press instead.Does this exercise hurt? Are you able to attempt it?
You can do close grip pushups or regular pushups instead.Alcohol has 7cal/g. So one shot, one glass of wine or one beer is around 100 cal. If you are having more than one a day, this is not only going to prevent your body from losing weight, but it is also going to prevent or slow down recovery and muscle gain. Your body will end up burning the alcohol first before it burns any other food you eat, so if you drink and eat at the same time, the food will sit in your body and eventually increase bodyfat gain.
It sounds like you are using alcohol as a coping mechanism for stress. I would suggest thinking of other ways to manage that. Exercise, going for a walk, cooking, talking to a friend, reading a book, cleaning, etc. Set smaller goals. For example, I will not drink for one week. Take note of how you feel after you stop for one week. Does it make you feel better? Use that as a motivator 🙂 You’ve got this!Which is more important to you? Increasing cardiovascular strength or muscular strength? I do the one that is a priority first because that is when you have the most energy. You may find that doing the weight training first helps you lift heavier!
This has been adjusted already- It is supposed to be 1/4c almonds- not 1c. If you already made them, just finish out this week and readjust for next week 🙂
It depends on a few things:
Do you have a fast metabolism? choose 3
Do you want to gain muscle? choose 3
Have you been restricting your calories before this challenge? choose 3
🙂I’m just going to disagree with you here. 🙂 I trust that Nicole has lots of experience with weight loss and muscle building. I just don’t think those macros are appropriate for me. And I’ll leave it there.
Hi! I emailed you as well 🙂
The FB Group is Nicole Wilkins Fitness Community.
If you haven’t been added yet, you will be shortlyThanks guys! This was a typo- it should be 1/4 cup almonds instead of 1 cup! We are fixing this now.
Hi! Do we weigh vegetables raw or cooked? Thanks!
I typically weigh them cooked. Either way is fine, just keep it consistent.
I’ll be the first to ask 🙂
I’m currently cutting at 1600-ish calories trying to find the highest amount I can cut at but I just started 6 days ago! Will jumping to 1800 (5’3, 126lbs) be enough to still lose body fat at??
I don’t mind all the food, just don’t want to take steps back. Thank you all so much!!It definitely could! Every body responds slightly different. Give it a shot!
I am not sure where you are seeing that? When I look at the ebook for Womens Meal Plan 3, Phase 3, those are not the numbers.
I would not recommend combining training days. I would try planning out your week on paper and scheduling in as many of the workouts as possible. Nutrition is going to be KEY for you to see progress if you can’t get all of the training in.
If you are having technical difficulties printing out the challenge, can you email [email protected] so we can help assist you?
