Nicole Wilkins

krp12102

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Viewing 12 posts - 1 through 12 (of 12 total)
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  • in reply to: Sore – next workout same muscle group #478658
    krp12102
    Participant

    Hello-
    I have two issues I’m dealing with. My right elbow and left knee.
    For my knee I hurt two Tuesdays ago during a bootcamp (twisted somehow) I can do bike (it actually feels better when I do) but I’m worried about adding weight for squats, etc (it keeps slipping on me and hurts up my quads- icing it now)
    My elbow (and sometimes arm and wrist)has been chronically hurting and basically hurts with with heavy weight curls.

    Question: I think I’m going to just do what I can with light to no weight and try to concentrate on the muscle. For those exercises that cause pain I will modify or sub out. Since the weights will be less should I do anything else?

    in reply to: Tomato sauce exchange #440730
    krp12102
    Participant

    Hi Sarah 🙂
    For “tomato sauce” I’d take real tomato’s and cook in a pot with some crushed garlic, spices, rosemary, and I add alittle goat cheese- (I’d measure out the Marcos for veggies and goat cheese for the fat) I’d use that for me and open a jar for the kids 🙂
    You could also add peppers and onions to the sauce and or turkey or beef- just keeping in line with macros 🙂

    in reply to: Private: RECIPES WANTED #413917
    krp12102
    Participant

    Here are two easy recipes- for the 40’day build
    Plan 1: meal 1
    Sc- 40 grams oats
    1/2 fruit- 1/2 banana (mash up in mix- you can also do 1/4’banana and 25’gram blueberries- only mush up banana- cut blueberries in smaller pieces)
    1/2 lp- 2 egg whites; 1/4 protein powder
    1/2 fp 2 slices bacon
    2 dark choc chips in each pancake (around 8 chips)
    Mix all together and scoop into pan add choc chips once mix in pan. I put all of the mix iin pan then once starts to stick together I “cut” into 4 pieces. It’s more like an oatmeal cookie pancake

    Plan 1 Meal 5
    1 LP- 1/2 protein powder and 1/2 egg whites (3 egg whites)
    1 mashed up banana
    1/2 SC- 20 grams oats
    2 dark choc chips in each pancake
    Mix all ingenious except choc chips
    Once in pan add choc chips on top in each pancake and push into middle of pancake.

    in reply to: Private: RECIPES WANTED #388666
    krp12102
    Participant

    Pancakes!
    Phase 1, meal 1, option 1
    Lp
    Sc
    1 1/2 f

    Lp- 1/3 yogurt,alittle less then 1/3 egg white, alittle more then 1/3 protein powder- NPower vanilla (I know it is not exact but I’m not a great cookout- you have to look at consistency- it was slightly less and more)
    Sc- oats- I mistakenly used quick oats, but it worked. I added water and cooked in microwave for 30 sec. (I’m going to try reg it’s next time)
    Mixed all together- and added 3 chocolate chips per pancake
    Cook in frying pan (I also cover which I have found to be helpful.)
    1.5 fat- I added 1 fat of the butter Nicole recommends, but you could use ghee or peanut/ almond butter- I have .5 left which I was going to get for almond butter on the side but will use later.
    NOTE: I had to add alittle more protein to thicken
    I also drizzled honey on top. I can’t wait to make toMorrow!😃❤️

    in reply to: Private: RECIPES WANTED #328949
    krp12102
    Participant

    Hello
    Phase 2; meal plan 1
    Crepes filled with oats

    I took meal 3, option 1- and changed as follows
    Lp- 4 egg whites; 1/4 protein van powder (nw)
    1/2
    Sc- 10 oat bran and 30 oats
    1/2 fat- 8 peanut or almond butter
    Cinnamon

    I mix the protein, egg white, cinnamon and oat bran and make crepes (it makes two thin)
    I add water and cinnamon to oats; microwave for 1 min.
    Spread peanut or almond butter on each crepe, split oat up between both and roll
    My favorite meal- it is similiar to a meal on one of Nicole’s earlier plans but I changed it a tad.

    For meal 2, option 1
    Lp- 4ozs ground turkey
    V 50 spinach, 25 onions
    SC- slice of Ezekiel bread (or 2 and no fries)
    2oz air fried sweet potato (no oil)
    1/2 fat- 8 oz peanut butter
    Ketchup- no sugar

    I cooked onions and spinach and then mixed with turkey to make patty and pan fried a burger- no oil.
    I then ate fries and burger (no bun)and after pb and 1 slice eziekal raisin toast for dessert:)

    The other option is to have two slices of toast and no fries or one slice of toast and fries- you could cut the one piece of bread and put the burger in between.

    Meal 4 option 2
    Fp- 4 slices bacon
    Sc- 2 slice Sprouted grain bread
    V- 50g tomotoes and 50g lettuce

    Bon appétit

    in reply to: Great recipes/ food combos #282439
    krp12102
    Participant

    1/2 egg white serving- so for me- my serving is 1 cup egg whites- for this I do 1/2 cup. This way I have a full serving LP between the protein and egg white.

    in reply to: Great recipes/ food combos #282412
    krp12102
    Participant

    1/2 egg white
    1/2 scoop protein
    Make crepes fill with
    Oats serving- warm with water and cinnamon in microwave.
    Peanut butter serving.
    Love this- fills me for sweet craving and typically dinner for me 🙂

    in reply to: Almond milk unsweetened #281234
    krp12102
    Participant

    Yeah! I like to use in my coffee!! Yippee!!

    in reply to: P in vegan plan means LP or pc? #281230
    krp12102
    Participant

    Thank you!

    in reply to: Option 1 or 2 for women #267800
    krp12102
    Participant

    I should add I weighed myself this morning and I actually hit 131.6…that may change tomorrow LOL but just thought I’d mention it.

    in reply to: Option 1 or 2 for women #267799
    krp12102
    Participant

    Hello- I’m 5’4

    in reply to: Oatmeal prep in bulk? #226781
    krp12102
    Participant

    I just add water to my dry oatmeal and microwave then add alittle cinnamon. 🙂

Viewing 12 posts - 1 through 12 (of 12 total)