Nicole
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Hi Amy,
There are high and low days so there is no additional changes during the 45 days 🙂Hey ladies!
I want to address the questions and topics above one at a time:
1- Stephanie, to sub proteins for proteins, carbs for carbs and fats for fats, you need to know the macronutrient breakdown of the food you are trying to replace. Shannon gave a great example with eggs. Another example using oatmeal: 1/2c (40g weighed dry) is 27g carbs, 6g protein and roughly 2g fat. Ezekiel bread (2 slices) or brown rice (100g measured cooked) both have around 25-30g of carbs, so either of those foods would be a good substitution. Whatever the food consists of the most is what I would replace it with. Would you consider it a protein, fat or carb source? … and then look for the substitutions. If you are not sure what a carb, a fat or a protein source is, that is step 1 before you even consider making adjustments. You can always refer to the substitutions guideline provided in this program for additional choices.4- Super-sets in a busy gym are difficult sometimes for sure. I have tried to create the workouts where you have one exercise that uses dumbbells or barbells and one machine so you can bring the free weights over and keep both exercises next to each other. You will definitely lose your spot on the machine if you are running across the gym from exercise to exercise unless you leave a water bottle or towel on the bench as Crystal suggested.
Hang in there- Don’t quit! Scale it down a bit, rest longer between sets, decrease the weight, don’t do as many sets, slow down the speed….. whatever you have to do, don’t give up.
2-With challenges, I do my absolute best to create a program that is affordable. It is near impossible to cater to every single persons individual needs. Yes, the program is hard and difficult but if it was too easy, I would have people complaining about that too lol. I would rather it be more difficult and have you do the best you can to try to work hard and improve on it, than have you start off thinking this is a waste of time. My job is to challenge you, not make you feel defeated. Every single person in this challenge is coming from a different level and different point in their fitness journey. All I ever ask is that you do the best you can!3-If you are overwhelmed and need more specific, individual help that you are not getting within the forums, online personal training is also an option. You will have Maureen, Naomi or I assigned to you to help you create a specific program for you. You can email [email protected] for more info.
I like to use Mrs. Dash on mine.
Yes any dry spices are totally fine! 🙂
Hi Kelly-
Nutritional yeast has 5g carbs per 2tbsp. So you would have to most likely eliminate the carbs for that meal to make up for it. I personally would just stick to the plan and wait until the challenge is over to try the new recipe.Hi Laura,
You can sub any of the complex carbohydrates on the list as long as it is only 25-30g carbs as one serving of oat bran is roughly 27g.
Rice, potato, Ezekiel, Fruit etc.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].