Nicole
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Hi. I have a couple of questions regarding the cardio protocols.
First – I understand that if one is doing real HIIT (as opposed to interval HIIT)– in other words, hitting maximum intensity on the intervals, then it is neither beneficial nor, in some cases, even possible, to do HIIT two days in a row. It is taxing on the CNS and can, I believe, eat into recovery from weight workout (particularly legs). (FWIW, I once worked with a trainer who programmed HIIT only on leg days specifically to give the legs a day off after.) …
I raise this question because Phase 2 of the program has us doing 3x HIIT in addition to intervals. That is a lot of higher intensity training. I am skeptical that this is idea given the need for recovery, which might also be somewhat compromised by the higher volume of training in Phase 2 and lower calories.
I, for one, am already suffering from joint tenderness due to the heavy load on the legs in phase 2 (HIIT tends to be leg-dominant).
Yes, I know Nicole Wilkins is pro, but I would appreciate it if you could give more insight on this programming structure. Also, I wonder if we can sub low-intensity SS for one of the HIIT days (just longer duration).
Finally, I want to ask why the 2nd leg day in the push-pull-legs set up is optional. Why would one choose to do it, and why not? What are the pros and cons of the 2nd day.
P.S. Just a note to suggest that the programs do NOT use HR as a guide when prescribing HIIT intensity. My Max HR (as measured in a lab) is 155… though classic calculations assume it should be 20 bpm higher. So, I think RPE would be a better guide — also because HR varies by age, and the programs do not account for a range of ages.
Thanks in advance!
If someone is performing true HIIT and doing 3x per week or even two days in a row is too intense and their body is not recovering properly, you have a few options.
In the ebook we mention that cardio can be performed on any day you choose- feel free to space out the HIIT days more evenly throughout the week.
I would also recommend changing up the type – stairs one day, sprints one day etc. This will help reduce risk of overuse injuries.
In my experience, most people do not do true HIIT training and increasing intensity at all is very uncomfortable. So if I can encourage someone to kick up the speed, up the level, and push harder than they typically do by encouraging a change in type, I will. You sound more advanced and understand your body better than anyone, so if 3 days is too much, please modify as needed.
I personally feel doing HIIT on a leg day is incredibly difficult if your legs are fatigued, but again, you can choose to do your HIIT on leg days if that is what you prefer.The second leg day is optional primarily due to the fact that many people cannot fit 6 days of lifting in during the week. If your goal is to improve your lower body, hitting those muscle groups twice per week can be beneficial for muscle growth-
I am happy to add in RPE instructions to the ebook in the future. Maximal heart rate changes as your endurance improves and as we age so we mainly use it as a guide- many programs still mention HR so I personally don’t feel there is anything wrong with including it. If you have been tracking heart rate for a while and understand what your numbers are, obviously work off of those.
I appreciate your input and feedback 🙂 I hope my reply addresses any concerns you have.
Hey there! Sorry for the delay.
The reason there is a slight difference is because of the residual fat in the triscuits in the crab meal. If you were to swap out the fat in that meal I would want it to be half of a serving to make up for that. The total macros and calories for both meals are within 5g of the goal.There are a few meals that I kept the same for the reason that they are still within 5g above or below the goal macros for that meal. If I were to up any portion of the meal it would throw the calories too high/low or it would be way too awkward to measure.
I hope that clears up my thought process! Let me know if you have any other questions.
Hello ladies,
The Cauliflower soup recipe is correct! Enjoy 🙂One cup of mini marshmallows is for 3 servings. So you get 1/3 cup for each pancake.
Log in and refresh the page. The new version and updated recipe and meal plans was added to the site yesterday evening.
The correct recipe has 3 servings and 3 EGG WHITES 🙂So just clarifying because I don’t see any changes on the e book yet. Women’s meal plan 3 meal 1 option 1 should be…
(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaYes.
Nicole, so the s’mores recipe is correct as it appears now also with 3c egg whites, etc?
It should read 3 egg whites NOT 3 cups of egg whites.
Also, we adjusted the servings to 3 instead of 4.Hopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaHopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaHopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaThe meal is correct.
1 1/2 LP is 12 oz yogurt.
With the blueberries and udos oil it is correct macros for that meal.One serving of yogurt on the food exchange list is 8oz. Your meal plan requires 1 1/2 servings which is 12 oz
Hi Kath!
You are making a great observation!
My goal when creating the individual meals is to get each macro within 5g +/- of the goal. Sometimes, as in this case, adding more of one item will throw the macros off too far out of that range so I keep it as is.
If you are following the macros and meals as listed, you will be in a deficit. My suggestion is not to use the food exchange codes for meal 2 option 2 for every single meal.
I get as close as I possibly can but it unfortunately is impossible to be perfect. Consistency her is really the key.
I hope that helps!Each meal macros are within 2-5 grams of the goal for each meal.
I try to get as close as I absolutely can for each meal. In phase 2 if I were to remove more fat or carbs and do 3/4 or 1/2 F or SC the total macros would be too far off.
At the end of the day in phase two your macros will be lower than phase one.Ah I see where you are seeing 4 servings. I adjusted the servings for the challenge to fit the required macros 🙂
No milk is necessary for this recipe. Make sure you are using coconut oil that is liquid and blend well.
I would just try to eat as much of each item as you can. If you can’t finish it, for now remove one of the meals completely and when you start to feel more of an appetite add it back in. Be aware of any extras and condiments added too since they add extra calories. Cook all meals with pam and avoid additional oils since that adds a ton of extra calories. Liquids with calories will also make you feel more full so keep it to all calorie free drinks.
I would prefer you didn’t due to the fact that you will get more fiber and feel more satisfied with a starch since it digests slower. Fruit is also much higher on glycemic index. I would try to keep fruits to two meals in the day.
Hey everyone!
Ok, let me answer each of your questions one by one:In the meal plan, for the Beef and Snow Pea Recipe, I put (LP, F, V) so if you were to use the exchange list, you would choose a lean protein, a fat and a vegetable. I COULD have written it as (FP, V) since steak is a fatty protein, but I chose to give you more options to choose from instead. So follow the categories as listed on the meal plan if you are to use something else instead.
The recipe calls for 6 servings. If you see 4 servings anywhere, please email [email protected] so we can fix it. The servings will not be perfect! It is ok. Just take the entire recipe and divide to the best of your ability into 6 servings.
I hope this helps!
Since Tabata is performed 8 sets, for each round you would repeat it 4x through for a total of 4 minutes, then move to the next round. Round 2 should take 4 minutes and round 3 takes 4 minutes.
One full circuit of all 3 rounds with 1 minute rest between them will take you 15 minutes.
Now repeat the entire thing for a total of 30 minutes.Yes you can do that 🙂 Enjoy!
Hey guys, I am not sure where you saw 1 1/2 scoops. The meal is as listed and is only a half of a scoop of protein. There is also protein in oatmeal and peanut butter that counts toward the totals for that meal.
Option 2
(SC) 40g oatmeal
(1/2 LP) 1/2 scoop nPower Nutrition Whey Isolate
(F) 16g peanut butterYes you can. Did you get a chance to watch the nutrition video on page 63 of your ebook? It explains the many ways you can use this program.
Yes that was a perfect substitution! You could also do negatives. Jump up and hold your chin above the bar and slowly bring your body back down to a full extension.
I would definitely recommend getting a band but in the meantime you could do this instead:
Karate Kicks
Do 4×30 seconds on each legUnder the Beverages list you will find Unsweetened almond and cashew milk listed. You can use either of those or water to use in your shakes. I would avoid anything that adds more than 30 calories as it will drastically sku your macros and total intake for the day.
So… for option 2 in plan three – I can mix the powder with 8 oz. water and cook it in microwave to make oatmeal?
Yes you absolutely can 🙂