Maureen
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Hi there,
My guess is there is just a difference between brands etc. Even though something may be the same product the macros may vary. Without being able to see exactly what you are doing its difficult for me to give you a better answer. But my guess is that brands just vary. Hope that makes sense.Hi Mary,
It does not replace any meals…you are having that in addition to the meals. “Adjusting” will just mean the meal timing will be different on training days than non-training days.Hi there.
Try contacting [email protected]
Sorry about that.This 30-Day Transformation Challenge couldn’t have come at a better time … my Bestie and I have spent the last year on (and so very off). Life would throw curve balls and sometimes we’d swing and knock it out of the park and others we’d drop the bat and hang our heads. Something’s gotta give – so we went in 2 different directions … I decided to train for a show & she let life takeover… we both just “went with it”
No matter where we were in our fitness journey, she was always there to cheer me on – be my biggest supporter & have a “you got this” ready for me. No matter how crazy my ideas – “YES” was the answer she’d give me. She is the Ying to my Yang, the Bad to my Good, my Sister from another Mister … LOL – she totally get’s me and I’m so very thankful to have her for my Best Friend!
Fast forward to NW putting out this amazing challenge. It started while I was in my last week of prep weighing in at an all time low – and my Bestie was weighing in at a weight that made her uncomfortable in her skin. We jumped in having the same goal = CONTROL. I needed to hold onto control and not rebound once the show was done AND she needed to get control of her life again. We went after it hard – SHE went after it hard!! I saw a new side of my Bestie, a side I haven’t seen in a long time. She CRUSHED this challenge and I’m so very proud of her – it’s nice to see her happy again. She gained CONTROL of her life and I held onto CONTROL of my life. We did it and we did it together! The #s might not have been astonishing, but for us it wasn’t about the #s … it was about life! We’re proud of what we accomplished and excited for our next challenge!!
Thank you Nicole for putting this together and thank you for what you do!!Hey girl! Sounds like this challenge was just the thing for both of you. I am sure when Nicole reads this she will be happy and know that this challenge did exactly what she wanted it to do. Change some lives, bring people together for one common goal. To be healthier and happier. Have a great Thanksgiving 🙂
Hey there!
I don’t normally get sick, but when I do, I try to hammer through workouts anyway. I’ve been told that I should not do cardio if it’s below the chest, in the lungs, but it’s okay if it’s above the chest. When you are feeling weak and empty on energy, should you lift? Will it benefit you at all or delay recovery?
Also, is it all right to position your rest days around days when you are out of town or away from a gym?
Thanks for all the help! This challenge has really been a huge catalyst for me in my journey towards competition prep! I appreciate everything you all have done and helped me with!
Best,
KylieYOu can consider walking, jogging, swimming, biking and yoga. I would avoid heavy strength training, Endurance training, HIIT training,sprinting or power activites. You really have to go on the symptoms fever, sore throat I would say low intensity if anything. If you are sick and do a vigorous workout, it could depress your immune system. But you are your ultimate decider in the end. You can always try and if you just don’t have it in you, then listen to your body and rest. 🙂 It’s a tough call…especially when you are on a roll.
if we continue eating the same foods from the program, will we continue seeing results?
I think eventually you will have to make some changes. You are working at a deficit now so in order to really build more muscle..consistently, you will have to add some calories back in as you get more advanced. It’s a process and you just have to be patient. 🙂
I know it is the last night of the challenge. But this just happened to me today because of long work day. If I am short on carbs going into my last meal like by 30 should I eat something with 30 g of carbs knowing that I am gonna go to bed after I eat this meal? I have seen that our last meal is protein and fat no carbs???
My protein is fine i am just short on carbs today.
ThanksHi there,
I wouldn’t make a habit of “making up” for it at the end of the day. In the end, you want to meet those macros for the day. I think it’s fine every once in awhile to help fill the gaps but again, try and meet those numbers during the day.Just wondering if it is possible to gain muscle on this programme seeing as it’s a deficit diet? and in general for a woman 50 plus working out with weights 5 days a week what muscle gain is possible per year/month? I know it’s possible because I can see gains, is there a rule of thumb? I know that’s a pretty general question !!!
I do think that it’s possible to gain muscle with a bit of a calorie deficit….especially for newbies. muscle growth with inadequate calorie consumption is less likely to take place with advanced trainees, as their threshold for growth is elevated. Muscle growth is further influenced by type of exercise, nutritional intake, and hormonal status.
If you’re more experienced and looking to get big and strong, you’ll probably have to eat more.Ok when I put the Macs in mfp the gr of food do not equal 100% I don’t get it… do I need to pay for MFP?? Please help
Yes, I would totally recommend upgrading. That way you can set the exact grams of the macros. When you don’t pay…you just can set the % and it won’t add up the way you want it to. It’s worth the price. 🙂
Hello Nicole and team, just want to say “Thank you” for this amazing experience. This challenge has been so beneficial for myself and my husband.
We have learnt so much from you and your team.
Hope you have something planned for us after these 30 days are over:)
Looking forward to learn a lot more from you!
Once again, thank you!Thank you! Its the dedication of the participants that makes all of this worthwhile. If one person is changed after this, then it’s a success. good luck and I am sure there will be something more coming for you guys to keep up your momentum. Thanks for giving it your all!!
Wondering if anyone has recommendations for gym bags? I’d like to get myself one for completing the challenge and to have a great new bag for continuing the work! I’d like something with a separate compartment for shoes and maybe some other divided space for wet/dirty clothes. I haven’t had a lot of luck looking online for some reason (it also doesn’t help that I’m cheap and unwilling to spend $200 on a bag…lol) I realize Nicole may not be able to chime in due to potential sponsorship conflicts : )
Thanks!!I have had great luck with middle of the road backpacks from REI. Osprey is a great brand. All they make are backpacks. You can always look at under armour or Nike usually has a dirty clothes/shoe section. Hope that helps.
I am recovering from hip surgery and my balance is a real problem. My question is Is it okay to lightly hang on to a wall so I don’t completely lose my balance while doing the Single Leg Still Legged Deadlifts?
That is ok. Just put your fingers lightly on the wall. That way you are still challenging yourself but doing it safely for where you are physically 🙂
Will we be using the same Hashtag for the after photos? I need to do the photos this weekend.
Hi Cheryl,
You will submit your photos at the end just like you did in the beginning. The ‘after photos’ can be uploaded starting Nov 22nd 🙂
You will get an email with all of the instructions so keep an eye out!Nicole, what’s your take on low sodium chicken broth? I see lots of ladies adding it to their food or using it in recipes during the challenge. I absolutely love it and think sticking to an otherwise clean meal plan would be a million times easier if I could add chicken broth to my dry, boring meals. Thanks!!
Hi there!
It will add less than a gram of each of the macros….could it effect things? Maybe. The thing that would normally get you is the sodium. But it looks like it’s only 45 mg. Just make sure you are meeting your macros with it. In the end, it wasn’t included in the program. So you always take the chance by adding something to the program that wasn’t otherwise there….your results may then vary. Good luck! One week!Maureen….I haven’t been hungry for the last 2 weeks until yesterday and today! It has finally caught up with me! You are right!
Finally!!!! 🙂
Hi there. If I get through the whole day and there are calories (macros) left over, is it better to eat SOMETHING to meet the # of macros or can I just go bed? I dont want my body to hold on to fat because I didnt make my macros. For example, I had 200 or so calories left for tonight…??
Thanks.
Jenny
I would eat something to meet those macros. Your calories are already at a deficit with this program, you don’t want to make it more than it already is…Give your body enough to do the work and make the changes it needs to 🙂
I’ve been using MFP for years and I had it set about 1750 for the past several months (though there was more often than not a glass or two of wine in there – which just *might* be how I got this voluptuous figure!) Macros were definitely different, hitting about 50% carbs, 25% fat/protein. That was without exercise too, which kept my weight and mass percentages consistent.
Why don’t you try the 2nd Plan and see if that amount of food is better for you. Give it a try….Then you can slowly add going forward once your body gets used to it. Hope that helps.
I would LOVE that!
We shall see 🙂
After meal 1 at 8am, I’m not actually hungry until about 1pm. Even today, it’s 4pm and I’ve only had meals 1, 2 and 3 minus the carbs. I end up trying to get everything in at the end of the eve (usually eat dinner/meal 4 at 8pm) and go to bed overfull with reflux.
Do you know what your calories were before starting this program?
I’m still not only not hungry, I am having trouble eating this much food. I’m almost vegetarian, so I’m not used to eating nearly this much meat and chicken is my only real choice for protein with the occasional salmon or tuna, and I’m choking it down. At 5’11” and (today!) 177lbs – down 7 from the beginning of the challenge! I’m firmly in the Meal plan 3 category. Can I drop to the plan 2 without affecting muscle growth? I.e. keep macro percentage the same with fewer calories. While I’ve worked out off and on since I was 16, I’ll label myself as a beginner from a physical standpoint only because I hadn’t set foot in the gym for 8 months (it won’t happen again) and I know my lean muscle mass is low (32%) following an acute illness about 10 years ago and this stupid getting older thing. I need to lose fat, but know that building muscle is both my primary goal and will help with fat loss.
Thanks for input!When do you start feeling full? Do you get through the first few meals and are fine?
I have always lifted, but decided to use these 4 weeks to push myself outside of comfort zone. I just keep picturing myself winning the prize and actually standing infront of my idol. I am SO SORE that somedays I think how am going to do this workout, lol. Crank up the tunes, dream and stretch!
Benched 100 pound bar for 5 reps (most prior 85 pounds) Squated 95 pounds for 10 reps (most prior 70 pounds) Loving this challenge and can’t wait to see everyone’s success!!!NICE WORK!
Hi!
Is it normal that I haven’t lost any pounds on the scale? I feel strong and my clothes fit much better. I went from 160 lbs to 157.8 lbs the First and Second week but I am at the same weight now (157.8 lbs) Week 3. Anything I should be doing different?
Also, I saw Nicole once post a picture of herself at a wine tasting….Christmas parties are approaching, I know alcohol not permitted for this challenge, but once its done and I continue on the program, if I consume a glass of wine here and there, will it affect my results?
Thanks!
Vanessa
OTTAWA, CANADAHi Vanessa,
Everyone is different. It sounds like you are making progress despite the scale not moving a ton. If you are making a lot of exchanges, i would eat as close to the plan as you can. Get in all of the workouts as planned and WORK HARD!
Alcohol contains 7 cals per gram of alcohol and they are empty calories. So those calories will add up and they won’t add anything positive to your health and fitness goals. The fitness game is a delicate balance. The more we let in, the further away we can get from our goals. If you are happy with your progress thus far, then the program you are working on is obviously good for a positive change for you. Hope that helps.So every 30 days I get a scan done to check my progress. I had one today that showed a slight decrease in muscle mass. However, I have leaned out considerably these past 3 weeks and a nice decrease in BF. This month was the first time I had a decrease in muscle mass. My question is, what do I need to do to make sure this doesn’t continue? Thanks ????
Hi there,
Whenever someone is doing a “cut”….they run the risk of losing muscle mass. You will probably need to just slowly bump up the calories again post challenge if that’s what your goal is. It’s a pretty delicate process trying to balance looking more cut and not lose muscle. It’s tough. Competitors go through this every in season. Hope that helps.I was wondering if someone could discuss this. I have seen a lot of people commenting about using it or recommending others use it.
As someone who isn’t familiar with this supplement it would benefit me to understand why so many people are suggesting it.
ThanksCreatine is thought to help increase muscle size and improve athletic performance. I would say at this stage of the game it’s not necessary for this challenge. It could be something to add in the future. In my opinion, If your nutrition isn’t figured out, then there isn’t a need to add supplements like this. Does that help?
