Nicole
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Have you tried using lifting straps? This may help you hold onto the weight without your grip giving out.
I recommend versagripps.com You can also find them on amazon Versa GrippsMy links aren’t working either on my mobile using chrome
Are you unable to access any of the demo links? Or just a couple
If you have already had a few rest days, then do one of the workouts you missed and then tomorrow just hop back on the schedule as written 🙂
Meal Plan 2 High Day:
Meal 4
Option 1
(FP) 4 oz ground buffalo/bison
(1 ¼ SC) 125g whole wheat pasta
(1/2 F) 14g parmesan cheese
Macros: 39c/17f/34pOption 2
(FP) 4 oz salmon
(1 1/2 SC) 6 oz red potato
(1/2 SC) 75g green peas
(F) 10g butter
Macros: 38c/20f/32pGoal for all meals is:
39c/21f/29pEach of these meals is within 5g of the goal for the day, so they are both correct.
And to answer the butter question, 10g butter is one F, 16g NUT butter (peanut, almond, etc) is one F.
All of the meals on both plans have the same macro breakdown. So you could do this:
Meal 1: vegan plan Meal 1 option 2
Meal 2: nonvegan plan meal 2 option 1
Meal 3: vegan plan meal 4 option 1
Meal 4: Nonvegan plan meal 2 option 1
Meal 5: nonvegan meal plan post workout option 1The only thing to pay attention to is if you swap an item in a meal, make sure you use the nonvegan exchange list for the nonvegan plam and the vegan exhcnage list for the vegan plan.
Hey guys!
Sorry for the misprint. Meal plan 2, Meal 5/Post Workout should have 3 servings of the muffins. 2 servings on the low day.Maureen, it is listed that way on all of the non vegan meal plans both men and women’s. Meal 4 option 1 on the High Days
Thank you!
Well on the calendar high days never change between weeks
It isn’t supposed to. The high/low schedule stays the same the entire Challenge even if the workouts change.
I removed dairy (cheese) and included the items under ‘FATS’
I put cottage cheese and greek yogurt under LEAN PROTEINDo not go off of MFP. Just follow it as written. There will be many discrepancies depending on the items you chose, brands, cooked/raw, etc. Consistency is most important here.
You can choose any of the meals in any order. They are all the same calorie and macro breakdown.I encourage you to watch the NUTRITION 101 video. I explain how the entire nutrition plan works 🙂
I’ve been getting an error all day also. It says failed to download PDF. I can see a ghost image of it behind the error message and have tried multiple times. If I click on open in Acrobat it says it’s a damaged file. anyone else? This is my 5th challenge.
I would try in the morning. We had a lot of users on the website at once and it caused a lot of 504 errors. If you still have trouble accessing the content, email [email protected] so we can assist you there.
I’m thinking there may be a mistake on the eBook food exchange list. Everything listed under option condiments seems to be vegetable listings. Not sure if a copy and paste accident happened
We are on top of it 🙂 Thank you!
You can choose a vegan meal and a nonvegan meal to eat in the same day. BUT,
If you make any substitutions to a nonvegan meal, use the nonvegan food exchange list.
If you make any substitutions to a vegan meal, use the vegan food exchange list.There are thousands of ways you can change your meals using the food exchange list. Be sure to watch the Nutrition 101 video so you understand how.
I am really sorry, I am not sure how to do it on a Samsung. Is printing it something you can bring with you to the gym?
You could post this in the Nicole Wilkins Facebook Community to see if someone who has the same phone as you can give you pointers. Everyone is super helpful there too!If you have any links that are not working properly, email [email protected] so we can fix them 🙂
For Womens Meal Plan 2,
Meal 4
Option 1
(LP, V, ½ F) 1/2 serving Healthy Kung Pao Chicken (see recipe)
(3/4 SC) 75g white rice
(1/2 F) 14g peanutsThe meal is only 1/2 serving because one full serving has 37g protein and your meal plan per meal is 28g.
I hate to bother you guys again but if it is 2 LP, it seems like it would be two servings. But on that note the recipe says it makes four servings. Can we verify that the recipe does make 4 servings.
Thanks.The way I break down the number of LPs is by the total grams of protein in the meal. In this case the total grams in the entire meal is close to what two LPs would be.
The entire recipe makes 4 servings.I am on women’s plan 3. The serving for kung pao chicken states 1/2 serving but the exchanges listed are for 1 serving. I am assuming 1/2 is an error and it should be 1 serving?
Phase 2, Womens Meal plan 3, Meal 4, Option 1 should be:
(2 LP, 2 V, F) 1 serving Healthy Kung Pao Chicken (see recipe)
(3/4 SC) 75g white riceHi Nicole,
I wanted to see if you were going to create a hashtag on Peloton for the 60 day challenge. There are a lot of participants in this challenge that have Pelotons. I can create it on my own but I feel like that’d be pretty rude without asking you. The reason I think this would be awesome is because you get notified when others using the hashtags are riding and you can ride/race with them and high five them along the way. Once the challenge is over, you can delete the hashtag. I think you’re allowed to only have 5 at a time.Thank you,
Breawn FelixI can totally do this. So I basically add it to my profile? How do you get notified when others are using it? lol Sorry I am very new.
Lol I think I got it mixed up thinking that was just post workout.. also, I am breastfeeding so doesn’t that mean I need more calories?
Breastfeeding typically does require more food yes. Make sure you are eating all 5 meals every day. If it is effecting your milk supply, you may need to go up a meal plan.
Left knee after 3 surgeries in January 2020 and 3 different physical therapy programs cannot bend pass 90-94 really pushing it & cannot straighten completely making that leg shorter when I stand or walk but the real problem it’s the mobility to try to kneel down still hurts after a year the quad it’s so week can’t walk fast or run or jog . Can’t stand of that left leg by itself. Ask my doctor you may say?
He said there it’s nothing else that another surgery or that he could medically do for me .My suggestion is to do the best you can. If there are some exercises you cannot do, it is ok! You may need more one on one help that requires more specific programming for your individual needs. Email [email protected] for more info if you are interested.
