Maureen
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Hello team npower, I have followed each meal to a tea. I am very familiar with macros and my fitness pal. However, I am under the daily calories and therefore not meeting my protein or carb macros. Please help, what I am doing wrong? Naomi, help!!!!!! Thank you
Take some screen shots of your MFP…sometimes its just the different brands etc. Remember if you are 5g over or under, thats ok.
Hey, I am exactly 5’4. Which meal plan do I follow? 1 or 2? Thanks
Meal Plan 1 would be the one for you to follow. Good luck!
With cooking the Salmon and chicken, can I use any seasonings- pink salt, chipotle etc?
YOu can use seasonings that don’t add extra calories. If you aren’t sensitive to salt you don’t have to go salt free all of the time. Good luck!
Hey guys!
Is anyone else feeling like this is a lot of food? I’m having trouble finishing everything recommended under meal plan for my height. Any suggestions?
Thanks!You will adjust, trust me. The food will decrease as the shred continues on. Eat up my friend 🙂
Hi,
I have been using creatine for a few months. Will it be ok to continue use it during this challenge?
Thanks.Hi there,
It’s not on the recommended list of supplements on the site. I don’t necessarily see a problem with it but maybe for this challenge you can take a break, see how you feel.Just wondering how to prepare? Is everyone putting it all together and baking it…or??
I have seen combining it all together…or cooking the potato with the oil and cooking eggs etc together 🙂 Be creative.
200g cucumber? Seems a little much on the salad. Is that a typo?
My guess is no….it’s a big salad:)
How many oz of chicken should be in each packet?
Hi there,
You are buying about a pound of chicken to divide into 3 packets. You will lose some ounces when you cook as well. Good luck with the challenge!Ok so all the (12) meal options are the same for the whole 40 days? It just showed Nutrition phase 1 2 and 3 so I was assuming that would be different for each phase but it’s all the same meal options under each tab. Hopefully that makes sense. Plus I thought Nicole mentioned she was going to change it up after the first couple weeks and so on. But maybe I miss understood. Just making sure I wasn’t missing something.
Hi there,
No problem. I believe I understand your question….this excerpt from the plan:Based on feedback from some of you on the Nicole Wilkins Fitness Community Facebook Page, I decided to do something a little different with the nutrition plans for this challenge. Because so many of you felt like changing the nutrition plans every few weeks made it difficult to follow after getting “in the groove”, the foods in this plan stay consistent for all 40 days – meaning you won’t have to adjust to an entirely new set of meals at the start of each phase.
What changes though, is the amount of food you are eating. So as the program goes on, your calories and macros will decrease with each phase. You can see more about the nutrition plans on the Phase 1 Nutrition, Phase 2 Nutrition and Phase 3 Nutrition pages.
Something you all will be excited about – you are getting one Refeed Meal during this Challenge! Check the Weekly Breakdown document to see when that day falls on the schedule (Hint: it’s on Day 21 ?). If you’re not familiar with Refeed Meals, I go into more detail about it on the Phase 2 Nutrition page.
Hope that makes sense…..she took the general consensus of what people wanted to do in order to create this plan.
Hello,
A couple questions regarding Cardio:
1. Is there a target number of calories to burn (or as a minimum) for the HIIT or interval cardio workouts?
2. I’ve started going to a kickboxing exercise class with my family, and would like to continue going. Other than additional hunger (perhaps) will there be an issue of doing this in addition to what is prescribed for that day? E.g. Monday suggests HIIT, so if I do the HIIT, is it still okay to do the kickboxing class? (it’s a good workout, and last week, my HR watch calculated over 540 cals burned during that time).
3. I noticed in other posts some questions about not having access to certain equipment to do the prescribed training. My gym doesn’t have a stepmill
but has steppers and ellipticals…. you indicated that as along as we followed the interval setup and time, we could utilize other pieces of equipment to complete the training? Just wanted to confirm that an elliptical or precor could also be used for this purpose. Thank you,
sorry the length of this post. (Please advise if these questions should be posted via email rather than this blog/forum)Have a great day!
Let’s do this!!!
Colleen
Hi Colleen,
As far as the calories burned for cardio…I would focus more on the heart rate goals:
Your target heart rate for each type of cardio should be:• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-150 bpmThe calories burned will be different for each person…..based on age, weight etc.
I wouldn’t do HIIT and kickboxing on the same day. You can use kickboxing on another cardio day but i wouldn’t double up on it.
You can use the eliptical/precor as well. Make use of what you do have and kick some butt!!!
Good luck on the challenge.
Hello-
As I’m printing all the stuff out. The second parade for the nutrition plan is the same at the first? I’d that an error on my end or is it the same meals? I was thinking in the 3phases that the meal options were going to be different? I am doing Plan 2 but that’s the same in all the phases???
Thank you
LindsayHi Lindsay,
The macros are different for each of the meal plans. Nicole designed the program with 12 meal options (each meal has the same macros) so if you wanted to eat the same meal for every meal you could. The post workout meal is the only one that is different. Try to shake it up on your own by using the different options that are available. When doing a shred type plan, it’s easiest to make adjustments to the plan when the meals stay fairy consistent. Good luck with the challenge.Can you switch the russet potato out from meal 1 option 2 to the oatmeal serving recommended from option 1? I’m doing the women’s 151 lb and over version. So the 6 oz potato for 40g of either rolled oats or steel cut oatmeal?
Hi there,
When it comes to the meal plans, it would be more desirable to choose meal options that you eat the meal as Nicole has laid it out for you. She designed it this way so that the macros stay consistent and sometimes when we swap foods in and out, it doesn’t add up the way we would like it to. Hope that makes sense.Hi Nicole, Maureen, and Naomi!
My height/weight do not really fit into any of the women’s plans! I am 5’8 and weight 142lbs… would it be best for me to follow meal plan 2 or meal plan 3?
Thanks for your help
JodyHi Jody,
Go for the meal plan that matches your height. Good Luck 🙂The hashtag is #NWCMUSCLEDUP
Just click on the “upload photos” section. THis is where you can either click to get into the sections:
forums
cardio
nutrition
training
You should be all set.Happy first of May!! Final photo question. I vaguely remember, but wanted to double check. Can the hashtag paper be taped to the wall beside us or do we literally have to hold it? And if needed, do we use the same email link to re-submit?
HI there,
“You must hold up a piece of paper with the Challenge hashtag written on it in your front-view photo. Don’t hold the paper in front of your body!”
Nice work!I’ve noticed that before I roast my potatoes they are a lot heavier than after. Should I measure a serving based on the pre cook or post cook Weight?
Thanks!Hi there,
Measure your potatoes cooked 🙂For future reference after the program has ended…does brown rice pasta count as a suitable carb, or is it refined and should not be considered in future meal planning?
Hi there,
I don’t see that being an issue….the thing you have to look at it the macro breakdown of the rice pasta and how much you can have in order to have a pretty even exchange for whatever carb you are looking to swqp out. That’s when MFP comes in handy. Hope that helps.Looking for input on using rowing machine for HIIT. For example what to target for each interval, e.g. # of strokes per minute, duration, # of minutes.
The gym I belong to does not have a spin bike or step mill. Treadmill is NOT a good option for me (in fact my sports massage therapist asked me NOT to do treadmill).
You input is appreciated very much
For you HIIT you could always use the time/500m. THis gives you your “at your current pace it would take you this long to row 500m” So when you get to the all out, just row and get that number to go down. Watching that number and having a target will help you to also hold that high pace for the 30-1min that you might do on the hard part of the HIIT. It’s all hard lol, but you know what I mean. 🙂
Yesterday I lifted my heaviest weight with squats and began to feel some pressure in my lower spine. For me, the heaviest I can lift with any decent form is 145lbs. Would a belt help protect the spine? I am 49 years old. I am also trying to be smart and careful. My legs say they want to lift heavy but my back is not too sure lol. Wondering how other “mature” individuals handle lifting heavy and/or joint issues. I currently have little to no pain on a daily basis and am in good health and really don’t want to mess that up.
Hi there,
Yes, a belt could help. Have you had anyone watch your form to make sure there aren’t any tweaks you can make? A belt is good to help lend some support, but if there is a small tweak in your form that needs to happen, the belt doesn’t mean much. Do you have anyone you can ask? Just to make sure.Hello:
I’m starting late as my mother-in-law fell ill in March and recently passed. It’s been a sad time. I’m just wondering whether anyone else is starting the 35 day program late and how long we will have access to the program and the ability to review the Q&A from this forum?
Hi there,
Glad you are starting. I am sorry to hear of your mother-in-law passing. Our prayers go out to you and your family.
The program will remain open for 2 weeks after the program has ended. Good luck 🙂Hi I’m doing the MU challenge and loving the strength gains. Will the Summer Shred start straight after the MU challenge as would like to look more defined with less bodyfat ready for the Summer Holidays as going away for the first time in four years and would love to have the confidence to wear a bikini.
I believe the next challenge will come pretty quickly after this one. So you can see more of those muscles!
Hi! I have a question on the Leg Press on Day 6 of Weeks 1/3/5. It says 5 sets of 50,40,30,20,10 Reps. Are we supposed to do 50 reps, then 40 reps and so on? That seems like a lot of reps!
Thank you for not laughing, but I’m not sure what to do here.
SueYou are exactly right…..and yes, your legs will Thank you 🙂
Hi there,just a quick question. Been busy and I’m glad I stick 100% to the challenge that given but I always have a question about calories.from supplements I consumed daily. Like fish oil..i know is more about macro. But should I count the calories and the macro from fat when I take fish oil everyday? And the calories from bcaa and pre-workout?
Hi there,
I wouldn’t count the calories/macros you take in with your supplements….protein, YES…but those other ones I wouldn’t see the need to. Hope that helps.First off, this challenge is amazing and pushing me to places I’ve never pushed before. Thanks for that Nicole!
However, it’s been years since I’ve tracked macros and I’ve always stuck with 40/40/20 splits +/- 5% on each. I haven’t plugged the macro grams into mfp to see what percentage this meal plan is but I’m guessing it’s quite a bit heavier on the carbs. Could this be why I’m feel fuller and softer? I know I’m gaining strength because I push harder in every lift every week. I’m willing to stay with the program as written for the next two weeks, but I am questioning what my macros/calories should go to once I’m done. I have a “bathing suit” vacation coming up the end of June and want to be 100% ready. I’m planning on doing the summer shred program that’s coming up but would like to do something in-between MU and SS challenges to help me lean out. Any advice is appreciated. Thanks for all everyone does! This has been amazing for me and I really appreciate it.Hi there,
The carbs are higher on training days for sure. Nicole will have some direction for you so you can figure out where you need to go once the challenge is over. Keep working super hard and put those carbs to good use. 🙂Hey Everybody, I haven’t had a chance to sign in for a few days but I want to say we have 2 more weeks, 12 more workouts, 12 chances to crush our goals! We can do this and feel amazing!
Love to hear it! Stay strong my friend 🙂
but has steppers and ellipticals…. you indicated that as along as we followed the interval setup and time, we could utilize other pieces of equipment to complete the training? Just wanted to confirm that an elliptical or precor could also be used for this purpose. 