Nicole
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MFP stands for my fitness pal. It is a tracking app.
All macros for each meal and the total for each meal plan are listed. I created the meal plan for you based on those numbers so you don not need to use any other tracking devices or apps. It can just make it more confusing.I would also not worry about following the macros and using My Fitness Pal. It will make it MUCH ore confusing for you. I would just use the meal plan as written. I did all of the calculations for you with that plan.
You are not allowed to post Challenge content in the Facebook group because there are people in the group who did not purchase the Challenge. So every time you post workouts, nutrition, exact macros, it will get removed. Those all have to be posted in here.
I did see your screenshot before I deleted it.
The first column is for the sets of that exercise.
The next column indicates the rep ranges.
8-10 reps is for the first week
6-8 reps is for the second week
8-10 reps is for the third week
6-8 reps is for the fourth week.You will see this indicated at the top of the page (wk1/wk2/wk3/wk4)
For this challenge I encourage you to step outside of what you have always done and make some changes. In order for you to change your body, you have to change your mindset 🙂
I would:
4:30 wake/cardio
5:30 Meal 1 (on the plan)
8am – Post workout meal (this is meal 5 on the plan). Make this beforehand and eat in the car on the way home.
10:30 Meal 2 before you get on the floor
If you can squeeze in a break to eat that would be ideal, but if you can’t:
8pm Meal 3
10-11pm Meal 4A lot of information about groups is out, but I can not find anything anywhere about these? It’s very frustrating. Is there a link, or a video, or conversastion that happened outside of the challenge email that I should know about? thanks
This is taking place on the Nicole Wilkins Facebook Community Page. It is not mandatory and is completely free. If you are already a member, you will see the video and the link under ANNOUNCEMENTS at the top of the page. The video will explain it all. I am only the facilitator. Once the groups are formed, I am not a part of the accountability groups. This is merely something I thought as an addition would help people in the community whether they are doing the challenge or not.
This is fine but make sure if you make changes to the vegan meal, use the vegan exchange list and vice versa
I would try to eat every couple hrs- maybe try to get in 3 meals before and 2 after. I am not sure what your schedule looks like. Can you tell me what time you get up, go to work, eat, go to bed etc? We would be happy to help you plan it out. It is ideal for you NOT to skip meals because your calories will be way too low and this over the long term will slow down your metabolism and potentially lead to overeating and muscle atrophy
BBQ sauce is not recommended due to the very high sugar content. If you are looking for condiments to use, please look at the OPTIONAL CONDIMENTS list on the food exchange document.
First meal is when you first get up. Because we are doing HIIT, I do recommend eating first. Every meal thereafter should be every 2-3hrs. The only one you need to move around is the post workout meal. That should be after your weight training session (whatever time that is).
The workouts will take about an hour.
Do you have a pullup handle for the doorway? You can always do negatives on that without the band. If you are going to train at home a lot, I highly recommend getting a pullup bar similar to this:Otherwise, I would do a lying dumbbell pullover
I am not sure which plan you are on. But the egg whites and the yolks are separate.
SO if you meal plan says:
6 egg whites
2 yolksThat would mean: 4 egg whites and 2 whole eggs.
Hi Christina,
Yes you sure can! The bench will need to be higher than 45 degrees and you would have to do one arm at a time.
