Nicole
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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
No, we are counting total carbs. One Ezekiel muffin would be one SC
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!
Fat burner (BURN) can be taken any time of the day prior to 3/4pm
Pre workout (TRAIN) is to be taken 30min prior to weight workouts onlyYou can take them both at the same time first thing in the morning if that is when you lift weights.
Under the ANNOUNCEMENTS section at the top of the Nicole Wilkins Facebook Community you will find a video all about the supplements, what they do, how to take, when to take etc.
It seems like there could be a lot of variation in 5 cups of spaghetti squash? Is there a grams conversion or does it make much difference? Was hoping for something less subjective.
There is variation in every single item you eat lol I wouldn’t stress that much and just stuff it into 5 cups and enjoy 🙂
Can I use any other squash. I didnt find any spaghetti squash at the store yesterday but I have zucchini.. Is there a different technique .. cooked noodles?
I am sorry I am not sure…. the macros would be different if you did that but you can absolutely try.
Can I substitute the mushrooms for zucchini? Same 2 cups? I cannot do mushrooms LOL
For the recipe, I am not sure. You can try?
The ebook is automatically re uploaded with adjustments as soon as it is fixed. The newest version is on the site already
It is to be done separately. It is not part of a superset.
What she said 🙂
Eat them all regardless of the time 🙂
It is called
Nicole Wilkins Fitness CommunityTry doing them without the jump 🙂 But don’t skip them if you are only looking for a modification because they are hard lol They should be challenging
Try to bring the weight down slower toward the floor on the floor hamstring curls. An alternative would be
https://nicolewilkins.com/exercise-demo-exercise-ball-lying-hamstringcurl/ if you have an exercise ball ORTry decreasing the intensity of the cardio session. Slow down, decrease the resistance, etc. You should be able to complete the 45min interval workout without having to stop completely.
When doing the HIIT workouts, it would be ok to stop completely between intervals if you needed.
Hi Marina,
Here is the meal:
Meal 4
(SC, V, ½ P, ½ F) 1 serving Sweet Tamari Tempeh with Roasted Vegetables (see recipe)
(1 ½ P) 4.5 oz tempehThe sweet Tamari Tempeh recipes contains 32g carbs, 5g fat and 12g protein
The Tempeh contains 9g carbs, 15g fat and 23g protein
The total for that meal is 41g carbs, 19g fat, 35g proteinThe goal for that meal is 36g carbs, 17g fat, 36g protein
All of the numbers are within 2-5g of the goal numbers for this meal.
The SC is included in the recipe because in order for the number of veggie servings to equal out to 30g of carbs, I would have to include 5 Veggie servings. To mix it up if you were to decide to swap it, adding in a SC is much easier than 5 servings of vegetables for most people.
Also, I do not track net carbs. I track ALL carbs including fiber when doing these calculations
I hope that helps!
I at the 12 Oz today and I was struggling to down it! 😂 It tastes like sour milk so when I say struggle, I mean struggle 😂 is it ok to mix a teaspoon of sugar free peach preserves into the plain yogurt?
You can add in any calorie free seasoning, dressing, etc
Respectfully, I would have to disagree with that. Maybe I am not doing the conversion of ounce to grams correctly, can you help explain if so? 1 oz equals 28.3495 grams. So 12 oz is 340 grams which equals 180 cals, 32 G protein and 12 g fat of Chobani plain nonfat Greek yogurt (serving size 170g X 2) and 180 cals, 34 g protein and 14 g fat or oikos or great value brand, Right? Am I crazy. Lol
You are absolutely correct and this is 100% my error. For this challenge, to avoid recreating the entire meal in every meal plan, I am going to leave the extra 10g of protein as is. With the swaps of other items, different brands used, etc there will be a few extra protein grams less in other meals throughout the day to make up for the extra in the yogurt meal. I will be sure to adjust this in future challenges moving forward. Thank you so much for pointing this out! So many numbers and I think my brain got twisted lol
It is correct. It is a little high but still within the range.
So many of these exercises I am not going to be able to do. How do I adjust and not lose my motivation? Just watching the videos are depressing that I’ll never be able to do even a portion of them.
Remember that perfection is not the goal- effort is. Do the best you can and focus on what you CAN do rather than what you can’t. You will see the biggest changes following the meal plan and being physically active each day. I am already proud of you for making an effort to change 🙂 You can do this.
Yes ma’am!
You have a couple options:
1- train fasted, have the post workout meal and then 2-3hrs later have meal 1
2- have half of meal 1 pre workout, post workout meal, then 2 hrs later have the other half of meal 1
3- have meal 1 pre workout and post workout meal after.It should be 1 1/4 FP
12 oz chobani nonfat plain greek yogurt comes out to 22g protein, 9 carbs, 0 fat and 120 calories.