Maureen
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I haven’t received any emails in a week. I didn’t get notification of social media winners last Sunday and haven’t seen anything since member presale notification.
Email [email protected] for any technical difficulties. Thank you
PVL Supplements (Pure Vita Labs)
I was wondering if you had any feedback about this product line. I will be trying their BCAA this week. (2:1:1)
Also, if I am up early to work out @ ~5:30am , would you recommend taking only a single dose during my work out, and one afterwards, or still spacing them out through the day?
Ideally, I plan to mix an electrolyte in my water bottle with this product during my workouts.
Cheers!
I have not tried those supplements. I would sip the BCAA’s during your workout/or after and maybe another time during the day…. YO have the right idea.
Would you ever recommend training glutes more than twice a week? Three times? I am considering competing in May 2018 and need to build up my glutes for sure! I am currently training them twice, making sure to include a variety of exercises and rep ranges. TY!
If you are training at a high intensity and volume, 2x’s might be enough. 3 might now allow you to train as hard as you should and give you enough time to recover. Just my opinion 🙂
I’m not able to always get all of my cardio in every day, on the days I just can’t seem to do it are there any diet modifications you suggest?
I wouldn’t change the diet. I would leave it the same and do the best you can. See how your body responds with these macros. Then you can decide from a calorie stand point, where you need to be.
If strength and cardio are split to different times a day, should this be taken before both? Or just once a day with either strength OR cardio?
Also, the brand that I purchased instructs 1 capsule 2-4 times a day. Each capsule is 500 mg. Is there a recommendation to follow the supplement label or sick with 2 mg dosage that was outlined?
You can take it before your fasted cardio (if you do fasted cardio) I would just stick to the 2g either before cardio or your weight training workout.
I’m sick of eggs and egg whites already. Any one have any ideas how to change it up for the mornings? I just can’t do the spinach with the eggs either…makes me gag! Sure could use some changes.
ever try some salsa with you eggs?
I had printed them off back at the beginning of the month and just noticed today that there were changes. Would have been nice to have been notified that this happened
The PDF and the clickable exercises weren’t matching so they made sure they all match. Sorry if you missed anything.
Where do you post the 3 winners a week?
It’s usually an email to you. My week 2 winners came in an email about 2 hours ago.
My question is regarding calorie burn vs intake. I, on average, burn over 2200 calories, all days but rest days. I am on plan 2, 1645 calories. Is that a problem for this 6 week challenge? I do not cheat, I follow the exact meal that was written (except for green beans) but I substitute asparagus or brussel sprouts with same macros.
Thanks for your advice!Its a good test I think to see what happens when you eat on plan 2. You may find a sweet spot with calories or decide that you can add 10g of carbs or 5g of fat and continue to tweak in order to find out where you TRULY are. The calories in calories out is more complicated than it seems. I would just play out this challenge where you are and pay attention to how you slept, how you felt while training? Were you tired, energized etc. It can give you a good jumping off point.
Hi! Is there an excellent app that shows macro substitues? Or if you are to eat 100g brown rice just substitute 100g wild rice? Just sub the exact same amount of food from the exchange list? Thank you Dana
Not one that I have found. Just test out the amounts on MFP and see how close you come. I would just sub one or two things at a time that way its easier to keep track of….You learn a thing or two in the process. Sometimes once you find an alternative, you don’t have to look it up again.
wow, that’s a great alt exercise .. Thank you Maureen!
anytime…..thanks for the “wow”…made my day.
Thank you, Maureen. I was just about to ask all of those questions. I started a week late due to travel. Glad I checked the discussion first!
Good. I am sure there are lots of answers in the forums for you 🙂
I wasn’t going to follow the meal plan because I had already started keto, but that wasn’t working out so well for me and I’ll be starting the meal plan tomorrow. I noticed that it calls for cashew milk instead of almond for the protein shake. Wasn’t sure if it made a difference. Does it?
Not a ton of difference. A few calories less…and thicker for the most part. This plan calls for it, try it if you haven’t. You may like it better.
Remember ladies…..you didn’t get to the place you are in a couple weeks…and you won’t get out of that place in a quick amount of time either. I tell my clients all of the time, don’t get hung up on the scale, it can be a liar. Your body composition may change but the scale not move. That’s why using measurements and clothing as a guide can be more encouraging than stepping on the scale. Hang in there, trust the process and know that it in fact is…A PROCESS.
Thank you so much maureen for the encouraging words. definitely needed to hear this
you’re welcome. I hope you are having a better few days 🙂
As i am looking back over phase 1 i see under the deminstrations there is an upright row but not on the PDF … do we just do the 4 giant set on the PDF or add the upright row in with it?
I would follow the list of exercises if the upright row is in there and not the PDF. But I will have them change the PDF as well. THank you
Hi there,
I enter in the meals for today (entered them all in just to see what it says for macros etc) and it shows my protein to be over in macros. Why is that? It’s saying my goal for protein to be 20% and I’m at 45%. I’m not sure how the app is calculating my macros.
I’m not good with this app or macros so any help would be great.
TIA
Gina
Focus on the totals in grams not percentages. The app will show you that as well.
Hi there,
I have neck issues so I steer clear of any exercises that are behind the head. What other exercise can I do to sub in? Thanks!
You can use cable crossover put the height at about shoulder height. stand in the middle of both cables and face out. start with arms grasping both handles, palms facing up. Now curl the weight like you are doing a double bicep pose. The right hand should come close to the right ear and the same for the left side/left ear. Make sense?
what is up with this weather? : ( three little ones and 2dogs while husbands gone to training. Then it so happens we all catch a cold. haven’t felt this way in years. Anyways I have to admit I cheated horribly yesterday I cried. running from soccer practice to dog appointments to maintaining our house clean/ cooking/ and trying to keep my sanity, I broke down and cried not to mention my last meal consisted of cereal, a taco, and a tiny muffin. like who am I? I was doing so good but then I realize that this is life, we will always face challenges, struggles, and difficulties so no matter what, we always have to stand strong and have the willpower to better ourselves. I love challenging myself to grow mentally and physically strong. And it is my first Nicole Wilkins Challenge so let me tell you, yes it is challenging something I haven’t done with other programs. could be because there is a prize at end lol
Anyways as i woke up this morning hurting from every single part of my body especially my butt and legs. I was reminded that we can all fall at times but the most important thing is getting back up. So I choose to continue to finish this challenge strong and face my struggles by not binging like I did last night.Today I woke up blessed and grateful for what we do have. So I will take this Day to meal prep and get my shit together because I know i am capable of more. NO GIVING UP!!!!!!
You got this! You are right…life won’t ever just roll with you, you have to roll with it. The challenge is to work toward your goals as your life unfolds in front of you. Will you be perfect? nope…not a chance. Your reaction to the things that try and get in your way is where you begin to change your life habits. Then soon what seemed like a road block a year ago doesn’t even phase you now. Keep working hard and see what starts to change in you, both mentally and physically 🙂
Hi Team
some of the videos are not working form me either, for example, the new Landmine video and also the glute and hamstrings training video that was posted at beginning of september are not working, others too. I get a message saying i have to be a member to able to watch them. I hold a yearly membership and also joined the buns and guns challenge, my membership is active and up to date according to my profile, not sure why i can access some of the videos but not all. I sent 2 messages already where it says “contact”. Hope it gets fixed soon
Thanks!email [email protected] So they can take care of it.
I’m sitting squarely in Meal Plan 3, based on both my height and weight. Trouble is, I’m not hungry most of the time. I’ve been trying to eat as much as possible, but most days I’m left with about 500 cal at the end of the day that I just can’t seem to get down.
I’m hitting the cardio and weights pretty hard – so I don’t think it’s a lack of activity!
Should I dial back my target macros? Any other recommendations?
Hi, I would still give your body time to adjust. If the meals/macros are new to you, it will take your body some time to adjust. Initially you feel like it might be too much to take in those calories but overtime you start to feel like they aren’t enough. Give it time.
I have a questions for my fellow challengers… I was wondering.. on rest days do you find yourself starving inbetween meals? I almost can’t wait to eat my next meal. Just on rest days tho… Thank god I can have a shake after my workout on my working days but man… I guess my metabolism rate is flying????? or my body is adjusting to the new diet?
Was wondering if anyone else is having this feeling?Well, you are training hard and on those rest days you are leaving out 1 meal. You aren’t having your post workout shake. So your cals are a little lower. Just make sure you are drinking enough water and just try to hang in there. I am sure your metabolism is burning a little higher as well. Hang on!
Yes! Thank you Maureen for saying that! I am definitely not one to do fasted cardio but I commend those who can as it has its benefits. It just doesn’t work for me. Yay food
Glad I could ease your mind and fill your belly lol
No, I Know how to measure it. I’m just saying its ALOT of tuna. Is anybody else doing substitutions for this meal?
It’s a lot of protein in this meal….so for tuna, it calls for that amount. Sub another lean protein if you aren’t liking it.
Hi, I’m so use to doing nutritional timing before and after workouts with x percentage of carbs prior and after and also lowest amount of fats pre and post around 5g. I workout in the morning. My breakfast is typically my preworkot. So should I choose a meal with carbs or eat just the eggs on my plan that has higher fat and only like 4g of carbs as meal 1? I almost feel like I’m doing it wrong not having any carbs pre workout especially in the morning.
Thanks
If you are strength training I would try and eat Meal #1. Just cardio, you can try that fasted. Post training I would do whatever the shake ingredients are for that particular day. I would try and follow the plan as it’s written and see how it works for you. If you take notes, pay attention to your body, you may “feel” some things you would like to change after the challenge is over. Just my thoughts.
