Nicole
Forum Replies Created
-
Posts
-
Hey you guys,
It is only the 4th day so don’t stress too much. Just do the best you can. If you have been under-eating for a while your body may need a bit of time to adjust. Sometimes after the first week your appetite will increase a bit. Train hard and use the calories you are eating for fuel. What you don’t want to do is cut your calories so low that you end up starving and overeating or you are too weak to finish the workouts because you don’t have enough fuel in your system.Due to the fact that you are tying to sustain as much muscle while on a deficit, I recommend NOT adding any additonal training on top of what I recommend.
Trust the meal plan as written. You can always screen shot it and we can take a look to make sure it is correct. Brands and whether you input a food as cooked or raw can make a HUGE difference in total numbers.
Hi Brian,
They can be cooked however you like them. Steamed, boiled, baked, roasted…. as long as there is no added oil or butter.
Yes drained cans. Once it is mixed all together, measure out the total weight and divide it by the number of servings you are making. Then cook 🙂
Here is the direct link to upload your photos:
Challenge Hashtag: #NWSummerAbs
https://nicolewilkins.com/summer-abs-challenge-2017/45-day-summer-abs-challenge-before-april-2017/MAKE SURE YOU ARE LOGGED IN BEFORE DOING THIS OR IT WILL TAKE YOU TO A SIGN UP PAGE.
Hi Mritza,
Do what you can with what you have and make sure you kick up the intensity!Have each meal 2-3hrs apart after meal one. It doesn’t matter what time you eat at night, what matters is what you eat late 🙂
If you train at night, eat before you train and finish the day with the post workout shake.Yes I would eat meal 1 and then have your post workout shake after you train.
Hi Daniela!
Thank you 🙂 Yes, definitely a perfectionist lol
1- The egg whites in this program account for roughly 25g protein. So you could exchange that with any other lean protein on the food exchange list as long as it is VERY low fat and high protein (25g)
2-Yes oat bran/oatmeal is measured dry
3- Yes just make sure the carbs are the same
4- Bars are not allowed in this programThis can be a kickstart to a comp prep but keep in mind that competing is an entirely different program. Much much more specific and strict.
Good luck!
How often? I am not sure what you mean. I don’t really recommend any substitutions, however if you are subbing the fruit out from the post workout meal, you could use any of the fruits in the food exchange list.
Powdered supplements will get into the system much faster than capsules will. Roughly 5min compared to 20-30min.
Lean beef can be subbed for salmon……
Personally I didn’t include any dairy in this plan because lactose is a form of sugar and to get as lean as possible to get your abs to show, I want to eliminate any potential possibility that could prevent this from happening. Keep in mind that everyone is different. If you add cottage cheese in in moderation and you still see results, go for it.Yes I put them on top of the salmon before baking it in the oven. SOOOO Good!
I would consult with your doctor before adding any additional supplements. Remember, supplements are not absolutely necessary to see results. They can help with energy and recovery, but you will still see progress if you have to wait a while before adding them in.
Hey ladies,
Oat bran is cooked just like oatmeal. Add water and viola!
Before you cut your numbers down and choose a lower meal plan, give the program that fits your height and weight a shot first. You may be grossly undereating and that could be the reason why your progress has stalled. I promise that you won’t get fat by eating the foods that are on this program. You may feel full the first week but your body will adjust and it will get easier.
They recipes are on the Nutrition page. Scroll all the way down under all of the meal plans and you will see it there in a PDF
Make sure your file is not too big. That may be the problem. Also, make sure you are logged in before uploading.
If you have additional questions and it still doesn’t work, email [email protected].Any of them are fine for a pre workout meal 🙂
If you are weight training in the morning, you can have the shake before you train and then 2-3hrs after that have meal 1.
You should have received all of the info Marquerite. Check your spam box to make sure it isn’t in there. Either way, all of the info is on the site. Just head to the main challenge page and scroll down to see all of the info (you have to click on the bars).
If you didn’t receive any emails, shoot us an email at [email protected] so we can make sure you are on the list.
I recommend adding salt to your foods- totally fine! Don’t stress about the sodium- you are sweating a lot and drinking enough water. Just keep it consistent each day.
lol No you won’t get mercury poisoning. Albacore is totally fine!
You can find the recipes if you scroll down on the nutrition page. It is located just above the grocery list.
I have never seen this before. As far as I am concerned, if it is high quality and fits within the goal numbers, it is ok with me.
This program is a great place to start to see how your body responds to these numbers. Give it a shot and follow it very closely. 🙂