Maureen
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I’m still breastfeeding my 10 month old twins. Can I add some calories, and if so, how should I split them?
I would check with your doctor first. If the calories aren’t enough your milk production can suffer. I have read that if you pay attention to how your body feels it will tell you when you need to eat. But as far as how much to add…..I think you should discuss those specifics with your doctor so that he/she knows what you are doing and that you are safe.
I am going out to eat tomorrow with some friends. They all know I’m doing the challenge. What is my best bet for a meal out at a restaurant? I have my workout planned for early in the day and it’s a low carb day since Sunday is a rest day.
Any tips would be appreciated! I’m doing so well and don’t want to fall off!!Lean protein, vegetables and rice/potato(if you can have higher carbs)
When you order ask for NO OILS OR BUTTERS just steamed. Works pretty well usually. 🙂 Good luck and great question.On the “Nicole Wilkins Fans Fit Accountability team” I don’t believe Nicole, Naomi or Maureen are members of the group. It consist of challenge participants from all the past challenges. A lot of us have gotten to know each other pretty well through these challenges & still communicate in the group. If anyone wants to join, just send a request to join & we’ll add you! But know that if you have any challenge specific questions for Nicole, Naomi or Maureen, you need to ask here in the forums in order for them to answer…& to make sure your question is answered officially.
:o)Exactly Nicole! Ask your questions here….there are alot of participants that can learn from the questions you ask here. Love the accountability group. Let’s do this!
Hey guys! When you say make sure it fits the daily macros, how do I determine that when I exchange something. For example, if I want broccoli instead of the 1 cup of green beans–how do you know how many macros are in the broccoli? Or any other meat?
as the other participants have said, you need to use MFP to see how the exchange will impact your macro totals. It may not be an even exchange and most of the time it isn’t. Experiment with different amounts of the food you want subbed in and see what those totals look like. The more simple exchange the easier it is.
I was wondering why the servings of vegetables are so low according to the meal plan? And am I still allowed to drink green tea every morning?
You can have green tea. The vegetables are there just not maybe in the amounts most are used to seeing. You can always sub some in place of some carbs (considering most don’t contain alot of carbs)
I just received an order of egg whites from egg whites international. Does anyone know if it’s ok to drink it with my post workout shake instead of cashew milk? Also does anyone know how to measure 4egg whites with the liquid egg whites?
You can drink Egg Whites INternational. Instead of your cashew milk…well, egg whites isn’t a sub for cashew milk. Cashew milk only has like 1g of protein. Egg whites could sub the whey protein. The measurements should tell you on the product. 4 whites is usually 3/4 cup of plain whites but don’t quote me on that.
I was ready to quit this at the day 2 or 3 of the cardio. All I could think was I will never be able to run for 1 minute at an 8% incline at a level 9. And that is probably true. But I can’t give up. The nutritional part is not a problem but I need to adjust my cardio to where I am pushing myself and not killing myself. The interval works great and I sweat tons. I’m just trying to stay positive and push myself more than I did before. Not confident that the weight loss is going to happen. My body is just stubborn. But I am going to keep pushing through this.
Gina….get out of your own way. You are working this program which is more than all of the people on the couch can say. You are enough, you are capable and YOU CAN DO THIS!. Throw those positive vibes out there and feel them come back to you. Come to the forum and we will throw them out with you in your direction 🙂
Hi. I registered this challenge as soon as it was open and what happens … I haven´t even got to start yet as i´ve been off sick all week …LAME. It´s very frustrating but i know it´s important to listen to your body, so i guess i will be one week behind everybody here. Not very happy about it.
Life happens….and how we react to those events will dictate how we move forward. Just know that things will come up. Just work out a plan to handle it and be kind to yourself. You aren’t here to beat yourself up…you are here and doing this to find that strength within you to change and keep going.
I’m a mother of 3 (13, 7, 3) with a full time career and working on developing my own coaching business on the side. So to say I’m busy is an understatement. The only thing I really do for myself is workout. It’s my me time. I love doing challenges like this as it keeps me motivated and allows me to focus. I’m struggling with an autoimmune disorder, so clean eating and exercise is critical. I’m off to a good start and just really need to stay focused on the eating. I often start to snack in the evening when I’m tired, so any advise on tricks to manage that would be helpful. I’ve been at my weight for over 2 years and can’t seem to get down and stay down. Consistency with the eating is probably the most critical. Good luck to the everyone and I encourage you to do your best. Two of my favorite quotes: fall in love with the process and the results will come and Arnold’s quite: everybody pities the weak, jealousy you have to earn. Have a great day!
Making hot tea is a great option. It takes time to make, the hot liquid will fill you up a bit more and the fact that it does take time will also prob make that habit go away by the time you get done drinking it. Alot of times our need to eat at night is out of boredom or habit.
Mine was good but dry! Is there anything that I can put on it? Ghee or something else. The dryness is killing me!
Ghee adds extra fat which will change the macro breakdown at the end of the day. If you can find a calorie free option go for it.
Thanks Crystal Blair! I guess I will do that then unless I hear otherwise from Nicole’s team.
Yep. Alot of times you just have to measure…because sometimes the amounts you need aren’t sold EXACTLY in the stores. Takes some prep time.
Hi, can you tell me where I can purchase Nicole’s supplements, BCAA’s specifically?
Thx Kelly
Hi Kelly,
They are not released yet. Soon 🙂I was in the OR all day yesterday doing surgery. I left my house at 7:30am and did not get home until 8pm. As a result, I not only missed one of my meals but also couldn’t get to gym to do back and chest work out. Can I do it this am on my rest day or even Saturday rest day in am? Not sure what to do.
Don’t fret. Life happens. Have a make up day….that was just your REST day. Deep breath and make it work. You got this!
I’m still uncertain about how many reps and sets to be doing. If a moderator could please respond,’I’d appreciate it.
I’m reading the workouts for example as:
Leg Press. Sets 3. Reps 15,12,10
To me that means you do
15 reps at 100 lbs
12 reps at 125 lbs
10 reps at 150 lbs
Rest 45-60 seconds
Repeat two more times
For a total of 111 leg presses.
Is that correct?1st set is 15 reps
2nd set is 12 reps
3rd set is 10 reps.
DONE No more rounds.I’m still uncertain about how many reps and sets to be doing. If a moderator could please respond,’I’d appreciate it.
I’m reading the workouts for example as:
Leg Press. Sets 3. Reps 15,12,10
To me that means you do
15 reps at 100 lbs
12 reps at 125 lbs
10 reps at 150 lbs
Rest 45-60 seconds
Repeat two more times
For a total of 111 leg presses.
Is that correct?Hi there,
I responded to this on the 10th. Make sure you look for the moderators in the forums. We are present in almost every thread. 🙂
“Ladies….
1st set 15 reps OF EACH EXERCISE BECAUSE IT’S A SUPERSET
2nd set 12 reps SAME
3rd set 10 reps SAME
DONE.
This is not a drop set unless indicated. Read the materials above the training pdf’s this will explain what you need to do based on what’s written.Yesterday evening I was extremely sore after cardio work (incline). As a result, I drank another glass of BCAA before going to bed since it’s for recovery. Is this ok? Or is BCAA only pre or during workouts?
It won’t hurt you to have another one later in the day. You can also add 5g of glutamine to your post workout shake that will help with recovery.
Hello,
If I cannot do 2 workouts a day, cardio and weights, should I do the weights or the cardio? which would be most important ? I would think the weights?
And should I revise the meal plan if I do not get to do both workouts in one day?
Thank you..
UrsulaI would go with the weights. I would leave the meal plan the same. Do the best you can. You may have some weeks that you can squeeze it in another time. Be consistent with the meals.
Is anyone else having trouble cooking the pumpkin treat? Mine seems to be very clumpy.
Did you try whisking it? Mine were pretty good. HUGE but good.
I’ve noticed that the daily goals percentages add up to 114% on the women’s meal plan 3 low carb day , can you please clarify??
It’s just a typo. The amounts are correct the %’s are not. Pay more attention to the Daily totals. That specifically is tied to the meal plan. Unless you are making a ton of substitutions you should be dead on or very close to the DAILY TOTALS (grams of each macro)
Make sense?Hi, I’m having some difficulties with meal 2 for both low and high carb.
For high carb day – I did 2 oz chicken breast with 3 oz white rice. I logged it in myfitnesspal, the whole day is 1706 kcal but my macros on point
for low carb day – well still struggling – I can switch to coconut plain yogurt with whey protein powder, almond butter and blue berries, my macros are within 5g of the macros.
But I wanted to check if the above is good or maybe you have better ideas?
Thank you for your help!
As long as your macros land 5g above or below then your substitutions are good choices 🙂
Hi!! I have a quick silly question for the OFF days: Since we are to not consume the protein shake, rice cakes and cashew/almond milk after workouts (since we are off that day), our calories/macros will be lower than the total recommended for that day. Is it okay to have it lower or do we need to substitute and add other foods to compensate? My gut tells me ‘no’ since we will not be working as hard that day but I wanted to be sure. Thank you! Really loving this so far.
No need to make up for the shake on NON TRAINING day…it’s the design of the plan 🙂
Just Order trying to stay on track with workout just sometimes can’t get the machine or weights so I move on to next series of exercise then go back to the series superset .. some people don’t get supersetd
also if gum doesn’t have equipment I have put in something similar If you change up the order no biggie…..I would try and keep the exercises the same. 🙂
If I can’t take my rest day on day 4 which is the day I’m suppose to eat my high carbs, can I still workout that day while eating my high carbs or do I wait for the actual day I’m going to rest to have my high carbs?
I would try and mimic the schedule the best you can. Really, if you cycle those high carb days giving yourself 2-3 days between you should be fine.
I’m a mother of 3 (13, 7, 3) with a full time career and working on developing my own coaching business on the side. So to say I’m busy is an understatement. The only thing I really do for myself is workout. It’s my me time. I love doing challenges like this as it keeps me motivated and allows me to focus. I’m struggling with an autoimmune disorder, so clean eating and exercise is critical. I’m off to a good start and just really need to stay focused on the eating. I often start to snack in the evening when I’m tired, so any advise on tricks to manage that would be helpful. I’ve been at my weight for over 2 years and can’t seem to get down and stay down. Consistency with the eating is probably the most critical. Good luck to the everyone and I encourage you to do your best. Two of my favorite quotes: fall in love with the process and the results will come and Arnold’s quite: everybody pities the weak, jealousy you have to earn. Have a great day!
Keep that positive attitude up girl. You got this!
Just a general question… is it ok to mix up the exercises(whole superset) if you cant get on ALL the machines you need all at the same time… not the individual exercise but the whole superset in whole .. or does the whole superset need to be done exactly in the series its in?
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Are you talking about the order of them? or different exercises completely?
