Nicole
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Hey there! I would recommend choosing one of the other two post workout meals instead. If you do not care for Twizzlers, look up how many grams of carbohydrates are in the serving on your meal plan. Then find another form of carbohydrate with the same number of carbohydrates to make it an even swap.
I am used to lifting the heaviest weight I can for the desired reps. The problem I have with trying to pyramid and increase the weights is that the weight I just lifted for 15 reps during the first set is now the weight I am reaching failure on rep 12 during the second set and I may only be able to lift it 10-12 times on the third set so I am not able to increase the weight. If I were not supersetting the weights then I could but because of the supersets and trisets my muscles are fatiguing faster. Am I doing something wrong?
No it doesn’t sound like you are doing anything wrong. After the superset, I would rest a little longer before doing your next set. If you are lifting the same weight for set 2 and your reps go down, you may not have recovered enough to lift heavier.
We will update the do’s and don’t’s page.
You are to eat meal 5 every single day regardless if it is training day or not. If it is not a training day, have it for your last meal if the day.
The Women’s Plan two shows the Power Crepe without filling for both low and high carb days? Is that correct or should it be with on high days and without on low? Thanks in advance!
Hi, Yes that is correct. On the high days you will have 1 1/2 cups of fruit which is where your carbs would be coming from.
Of course it is! All of my challenges are different, I create them all from scratch No two programs are ever the same.
Hi Nicole,
Please help. Will you please give me a tool or guideline on how to sequence my workouts? e.g. start with compound exercises, prioritize my weak body part first. Thank you!Read this post: https://nicolewilkins.com/structure-your-workout-split-for-your-goals/
Hi nicole ? I currently did your 69 days challenge and off course sign off for the 35 muscle up challenge but my concerned or confunsion its this. I Kept doing phase 2 while muscle chanllenge starts but have noticed thaf my all my heats rates are not up as before ! Used to be 160 to 176 with steady cardio and 178 to 182 with HITT ! Now cant havr my heart rate up and pass to 168 ! But i fo fedl tired and sweat alot as when was doing challenge ! Do this mean somenthing ? Could be that need to change cardio routine ? What do you reccomemed ? Also iam very worried about you saying have to eat more during muscle up challange my worry is that get bloated when i eat carbs is anything you would reccomemded ?
If you are working at the same intensity and your heart rate is not as high, that is a great sign of a healthy heart!! Nice job! Keep pushing the intensity but as long as you ‘feel’ like the workout is pushing you, you are still going to benefit! As for the carbs, I would give it a try. You don’t actually know how your body will respond. If it doesn’t work, you can always go back to what you are currently doing
Hey there! I apologize for the delay on this question. This was my mistake. The tomato slices I used were incorrect in MFP by a few grams of carbs. I would add in 50g brown rice to this meal.
The pork chop meal is correct. As long as the total numbers are within 5g of the goal, I let it go. So even though the taco bowl meal is a little low, you may make up those carbs in other meals.
What’s an indicator that an extra cardio day needs to be implemented?
Can you be more specific?
I have not done any in the last year. I’ve been doing weekly Q&A videos in the Facebook community.
Yep 👍
Can you choose any of the other meals?
I’m not 100% sure. I would recommend getting a variety of resistances though
Hi team Nicole!
I am LOVING the challenge, but PH 2 has some issues with macros/calories that are rather large.
For example, the Post Workout meal in MP3 for women, option one. Those macros and calories are very high in comparison to what the plan says they should be.
463 Calories, 35P, 10F and 54 carbs. This level of macros/calories being off clearly is not just a brand issue. 😉 My protein shake has 2 grm of fat as opposed to Nicoles 1 gr. but otherwise it is the same. I am using quacker rice cakes. I thought that the 4 cakes was a typeo, but even when I adjust those it’s still too far off.
Please look this over and advise.
Thanks!For meal plan 3 post workout meal option 1, I used regular quaker rice cakes. So if you are using flavored it could be a difference of 7g x4 (28g carbs) vs 11g in a flavored cake x4 which would be 44g carbs. Also check the total number of protein in your shake too. Mine has 20g per scoop.
We need to adjust this. The eggs should be WHOLE EGGS.
Start with phase 2 🙂
Correct. There is avocado instead.
I know the order of weight workouts are important, but does it matter if I do hiit for the first 3 days of the week, then interval thurs and fri?
You could do it that way but it isn’t recommended. You will need recovery between the hiit workouts.
Hi, Loving the programme.
For Phase 2: I want to ask for clarification that on the cardio only and rest day, Meal 5 is the last meal of the day (see screenshot of meal plan). The reason for my confusion is that in the Do’s and Don’ts within the Nutrition phase 1 it says on your cardio day don’t have the post workout meal (see screenshot). Meaning, don’t have post workout/Meal 5 after the workout, I have it as Meal 5.
Do I have this correct?
Thank you.Please disregard this typing error. You should have meal 5 on all days whether you train or not. Just the same as phase 1.
Hi Rebecca,
Most of the equipment should be easy to find in your gym and move to one place so you aren’t going all over. You only need a mat, bench and two barbells. One lighter and one heavier. Everything should be within immediate grasp. You only have 5 seconds to move from one to the next.I use an app called ‘INTERVAL TIMER’
Hey Tammy. We will take a look at the video settings. All of the demos should be up. The overhead triceps extension is two arm
Use the barbell even though I don’t have the barbell in the video.
Would something like Green Tea be considered a natural fat burner? I’m hesitant to take fat burner.
Yes it would. Do not feel like you HAVE to take a fat burner to see results. It can help but it is not absolutely necessary if you are not comfortable.
This typically doesn’t happen after eating a carbohydrate…. What are you feeling? Are you dehydrated?
This makes me so happy to read! Thank you for doing the challenge and giving me your feedback! Keep up the great work 🙂
Don’t worry! Just change it this week. Ribeye definitely has the highest amount of fat in all the cuts- swap it out as soon as you can 🙂