Nicole Wilkins

Nicole

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Viewing 25 posts - 326 through 350 (of 1,530 total)
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  • in reply to: Protein Truffles #393991
    Nicole
    Keymaster

    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.

    in reply to: Broccoli slaw #393787
    Nicole
    Keymaster

    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/21p

    in reply to: BIG Question about Daily Totals #391053
    Nicole
    Keymaster

    Hey 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 you

    hey 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: 145g

    Post Workout Meal: 228cal/28c/0f/29p
    All Other Meals: 327cal/28c/11f/29p

    in reply to: Can Nicole, Naomi, or Maureen Answer #391052
    Nicole
    Keymaster

    Hello,
    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: 145g

    Post Workout Meal: 228cal/28c/0f/29p
    All Other Meals: 327cal/28c/11f/29p

    in reply to: Meals with Fruit #388462
    Nicole
    Keymaster

    I’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.

    in reply to: Which Meal Plan to follow? #388461
    Nicole
    Keymaster

    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.

    in reply to: Push ups #388460
    Nicole
    Keymaster

    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.

    in reply to: Catching up #388291
    Nicole
    Keymaster

    Hi Emma,
    It would be best to start from day 1 🙂

    in reply to: Dolphin Push Ups – Modification/Alternative? #388290
    Nicole
    Keymaster

    Does this exercise hurt? Are you able to attempt it?
    You can do close grip pushups or regular pushups instead.

    in reply to: Alcohol #388048
    Nicole
    Keymaster

    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!

    in reply to: Cardio before or after weights #388046
    Nicole
    Keymaster

    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!

    in reply to: Salmon Patties – Macros #388045
    Nicole
    Keymaster

    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 🙂

    in reply to: Which mean plan #388042
    Nicole
    Keymaster

    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
    🙂

    in reply to: Too many calories #386683
    Nicole
    Keymaster

    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 🙂

    in reply to: Beef and Broccoli Slaw Macro Error #386682
    Nicole
    Keymaster

    Yep you’re right. We are updating the macros now 🙂
    Thanks for the catch!

    in reply to: Macro correction #386681
    Nicole
    Keymaster

    You are correct with your changes. It should be 130c/52f/195p
    We are fixing this now.

    in reply to: Facebook group #386672
    Nicole
    Keymaster

    The FB Group is Nicole Wilkins Fitness Community.
    If you haven’t been added yet, you will be shortly

    in reply to: Salmon Patties – Macros #386664
    Nicole
    Keymaster

    Thanks guys! This was a typo- it should be 1/4 cup almonds instead of 1 cup! We are fixing this now.

    in reply to: Food exchange #386663
    Nicole
    Keymaster

    Spaghetti Squash is listed under veggies.

    in reply to: Upping calories to 1st phase plan #384985
    Nicole
    Keymaster

    Hi! Do we weigh vegetables raw or cooked? Thanks!

    I typically weigh them cooked. Either way is fine, just keep it consistent.

    in reply to: Upping calories to 1st phase plan #384984
    Nicole
    Keymaster

    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!

    in reply to: MP3 PH3 Macros #384983
    Nicole
    Keymaster

    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.

    in reply to: Can’t train all of the days #384982
    Nicole
    Keymaster

    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.

    in reply to: Photoshoot ebook #384980
    Nicole
    Keymaster

    If you are having technical difficulties printing out the challenge, can you email [email protected] so we can help assist you?

    in reply to: Dairy #384979
    Nicole
    Keymaster

    I would recommend choosing another meal altogether.
    Make sure you watch the Nutrition 101 video so you understand how the meal plans work 🙂

Viewing 25 posts - 326 through 350 (of 1,530 total)