Nicole
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We do not provide a flow sheet for this challenge. You can write it out on a notepad, print out the workouts and write it on that paper or you can use our fitbook prep: https://nicolewilkins.com/product/fitbook-prep/
Yes you can mix it with water or any of the optional beverages – unsweetened almond milk, unsweetened cashew milk etc. Just make sure the calories for the liquid is 30 or less.
Spaghetti squash on the exchange list is a Veggie, not a SC. However in the recipe, the total carbs in one serving is 20g. So if someone was not going to do the recipe and exchange it for something else, I used 1 SC for the 20g instead of 4V which would be a lot for most people.
I just finished the Garage Cardio in 28 minutes but it’s listed in the 45 minute intervals section… is it in the wrong category by chance or was 3 rounds a typo?
Add another round or two if you are finishing that quick lol
You can log your workouts in here:
Hey guys! So I actually took yesterday off due to a crazy work schedule. I have not had a day off work in 19 days and worked 78 hours yesterday. I did my first lift this morning and have questions about some of the exercises. I could not do one rep of the band assisted pull-ups and struggled to get at least 30 reps of the hanging twist knee raise. Are there variations or something different I can do?
Are you working out in the gym or at home?
You can do wide grip cable pulldowns instead of the pull ups and as for the hanging knee raises, just do as many as you can. That is how you will continue to get stronger 🙂 Or you can just do lying leg raises.
I answered this question you had in a different thread.
BURN- anytime prior to 3pm
TRAIN- 15-30min before weight workouts
BCAA- during your workoutI would just keep the same portions. See how your body responds at the end of the 40 days and then reassess 🙂
Yes this is fine. You would have to rework all of the meals though.
The other thing you could do that may be easier is eat meal 1 and 2 together, meal 3 and 4 together and then have meal 5 post workout.
Ideally it would be best to swap it with a starchy carb. Because in order to get the same number of carbs with veggies you would need 4-5 servings of veggies. You would have to add SO MANY mushrooms to equal 27g carbs from the oatmeal.
Cab we have hard boilrd eggs on this plan instead of regular eggs and just remove the insides?
LP on the food exchange list contains 6 egg whites. If your meal plan has an LP in it, you can have the 6 egg whites (no yolk) and cook them any way you wish.
Which meal do you use for snacks? And if there are some how do you break it up throughout the day?
You just eat 5 meals. We don’t break them into snacks and meals.
I am so sorry, we did discontinue them. We are improving our formula and coming out with an EAA product later this year 🙂
how many Gm of protein is in the 1 1/3 cups to be used if not using Nicoles protein powder?
Thanks in advanceIt may vary a bit but it should be similar to ours if per scoop there is roughly 20g protein.
Yes 5 meals. You can eat two at the same time as long as you get all 5 meals in at the end of the day, I don’t care how you do it lol
Did you guys watch the video at the bottom of page 60 in the ebook? Please watch 🙂
You can choose any meal you want and even eat meal 4 option 2 for meal 1.Whatever it says on the label. Typically 1/2 cup but be aware of how many grams of fat are in one serving. Total calories per serving should be around 50
I want to make sure that I understand how the meal exchange works. So for Meal Plan 2, Meal 1, if I wanted to swap out some of the items would this be correct:
40g Oatmeal = 1 English muffin
3 Egg whites = 112.5g of Nonfat cottage cheese
3oz of chicken breast = 183.75g liquid egg whites
2oz avocado = 16g almond butterThis could be for my meal 1 each day, correct?
Yes that is correct!
