Maureen
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Hi,
Oats are a carbohydrate so look on the carb food exchange list and take your pick 🙂 Oat bran, cream of rice quinoa….the list goes on.I would follow the plan as written. If you are going to workout in them morning, then eat meal 1 before that. Followed by your post workout shake. Then proceed through the rest of the day eating roughly every 3 hours. Good luck
I know it varies for each person but how much do you think we can expect to lose if we stick to the challenge very strictly? Also, have you ever held one of these challenges before and can you please post the before & after photo of the winner for motivation? I’d love to have a very specific goal to work towards for the 30 days. Thanks!
This is the first challenge. General weight loss you can expect 1-2 pounds per week but it all depends on the person…how much they have to lose, current fitness level, male/female etc. Lots of factors.
Good luckI dont know how to upload the before pics. Can they be taken with a phone? I never got that hashtag to use either.
https://nicolewilkins.com/30-day-transformation-challenge/transformation-challenge-before/
Also, the challenge hashtag is #NWC30
I dont understand. How many times cardio per week?
5 days of cardio:
3 days 40 min of interval or steady state
2 days of HIIT 20-30 min followed by 10-15 min steady state.
Good luckHere you go…
https://nicolewilkins.com/30-day-transformation-challenge/transformation-challenge-before/Also, the challenge hashtag is #NWC30
When you say 8-10 reps , it means do not do less than 8 but lift heavy enough to lift 10?
Yes. Don’t sacrifice your form to get reps. If you feel like you can do 15 reps then you can definitely increase the weight the next time. You will start to get the feel for what you can do.
POLAR is awesome. Get a discount by using NICOLE16(case sensitive all caps) You will get 15% off. It’s pretty accurate and will work with most cardio machines as well. Good luck
Trying to stay within that rep range…it’s challenging but doable. If you feel like you can do more than this than the weight is too light. DON’T SACRIFICE FORM FOR REPS…EVER!
I’m in the same boat…155 and 5’2…which mean plan is best?
Go by your height with this program 🙂 Sorry for the confusion.
Hi Victoria,
If you are referring to the salmon, there are alternatives for the higher fat proteins on the exchange list. Tuna doesn’t have the fat content that Salmon has so you would have to make sure you were adding a fat source to make up for this change. Thanks.Hi,
The extra MIGHT keep your fatigue at a minimum and might also boost your immune system and help your recover faster. Lastly, it may help conserve muscle mass when your nutrition is at a caloric deficit (which is often times when you are trying to lose body fat and “lean out”). Those are some of the benefits of the extra. In the end, it’s your choice. You may or may not notice a difference.
Hope that helps.Hi,
The list for salmon replacement is on Higher fat proteins exchange list
Same thing for avocado…look on the fat exchange list.
Same thing for chicken….look on the lean protein exchange list
1 cup=roughly 148g but it depends on what you are weighing. I would google the specific items you are trying to convert. Liquid v. dry goods seem to be different.
Good luck.Try it 30 minutes before and see how you feel….if you aren’t used to it, it may take some getting used to.
good luck!Hi,
You can’t bring a cooler with you? My suggestion would be to bring as much as you can that follows the plan and read through the substitution list and see if something else makes prep easier for you. This plan relies pretty heavily on the participants following it EXACTlY as written so i would do the best you can to make it work.
Good luck!Hey Guys – Thanks for the challenge and looking forward to the next 4 weeks! Question: Spinach is on the grocery list but not in any of the meal plans. Did I miss something? Also, Is there room for Greek yogurt in the meal plan? Didn’t see it on the exchange list. Thoughts?
Thank you!
Emmett
Hi Emmett,
A good alternative green from broccoli and green beans….feel free to use it in place of those. I didn’t see it in the meal plan either. Dairy doesn’t seem to be figured in the meal plans this time around. I would find an alternative for these 30 days but feel free to work it back in after the plan.
Hope that helps.Hi Jolaine,
You could sub with DB’s, bands or pulleys….if you know what the original movement looks like, you can usually do the same thing with an alternative source of resistance.
DB row,
DB flye on flat bench
Use a band for this one…(you would position yourself roughly the same way)
Good luck!Hi Robyn,
Try and improvise with bands, DB’s or anything else you can use in order to get that tri or superset in. Sometimes I just set things up and give it a go. Ask people to work back in with your sets, if you can get a workout partner you guys can switch on and off stuff. When that’s not an option, just do the best you can with what you have. the goal with those sets is to keep moving and really hammer those muscles. Just work hard and give it a go. You may be surprised that people may not bother you if you look like you are on a mission lol. Good luck. Show em who’s boss!Hi Everyone,
If you decide to workout early…my suggestion is to eat that first meal beforehand. Then follow it with a shake. It’s better to have fuel especially when you are strength training. You might not be able to train as hard without it.
Renee: Just stick to the plan as written. That way you are just following this plan 100%.
Katie: Try and keep that shake post workout. The goal is to get those carbs and protein back in there asap.Leslie: your timing will depend on your schedule. If you get up early you will end up finishing up the meals earlier than most. Which is fine….the goal is to get the meals and macros in for the day.
Hi Danielle,
I would measure the oats dry but for the rice I would make a big batch of it and then measure out the cooked rice. That’s a good question.Hi Jennifer,
No don’t be concerned. Depending on what brands you use things may differ. If you look back to her notes she said don’t worry if you are 5g over or under the amounts for the entire day. Just be consistent in tracking. Also, with My Fitness Pal…make sure what you are logging is accurate….there are some sources on there that are not. Most of the time there is a green check mark which means it’s “certified”…so to speak. Hope that helps.HI.
Only way to know is to go with it and follow it. We all have to start somewhere to figure out what will work for us. It’s a pretty strict plan so in my opinion if everyone follows the plan, they will see some result from it. Its a great way to figure out where you will need to go or what to change after the 30 days. Good luck. Hope that helped.
