Maureen
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Hi Jessica,
Here is where you can post pics.https://nicolewilkins.com/30-day-transformation-challenge/transformation-challenge-before/Also, the challenge hashtag is #NWC30
The rest of the info you need is on the site now. Cardio, weights, nutrition and supplements. Hope that helps.
Hi Kerren,
I think splitting cardio and weights is ideal. That way you have enough fuel in order to give both of those activities your all. Lift in the PM and cardio in the AM…sounds like a plan to me.
Good luckHi Leslie and Rebecca,
I would use your weight as your guide when choosing the program for your macros.
🙂Hi Kassidy,
Yes you can. Try and get one (if it exists) that meets this criteria:
No more than 3g sugar, 2g fat, 4g of carbs and nothing less than 20g protein per scoop. You may find that you have to modify the macros through the rest of the day in order to account for the difference in the macro breakdown of your protein. (ie, if your protein has more carbs than a whey protein isolate) So I would recommend using my fitness pal to make sure you are within the macro requirements for your program.
Hope that helps.Hi Kathy,
I think it’s worth looking at. If you can clean up the diet a bit and decrease your cardio and focus on the strength training….maybe that would be a relief for you to not do so much cardio. I would just pay attention to how you feel on the new program and you might find that you get better results from this change. Good luck!Hi Pamela,
YOu should see rep ranges for the exercises. The Cardio acceleration workout(day 5) is done by time so you don’t need to know the reps. Good luck.Hi Carrie,
The percentages are usually 65%-85% of Max heart rate.
220-age=Max heart rate.
Hope that helps.Good luckHi Shannon,
Figuring out what weights to lift can be a little trial and error. You will learn rather quickly what’s a challenging weight and what’s not and you can adjust for the next workout. Just make sure you are challenging yourself. If you think you can do more…you probably can 🙂
Work hard!Hi Bridget,
I would consider that to be in the interval category. I would try mixing things up a bit with some new ones that are provided as well. Adding some new stuff could give you the change you are looking for.
Good luckHi Christina,
I would still do the female plan. You are quite tall….I can’t relate at 5’1.
Good luckHi Daphne,
Think of this as a challenge to get some pretty good results in 30 days. I would just take the program as it is and see how your body responds to it. If it doesn’t work for you, well then you know a little more on how to tweak your own plan going forward. Pay attention to how you feel on this plan and that will guide you going forward after the 30 days whether you need to increase/decrease macros etc. If the calories are a bit lower for you, the extra protein may help you in the long run.
HOpe that helps.The format will remain the same. If you would like to make substitutions that’s where the exchange list comes into play. You can put different foods in the plan to change it up.
Good luckHI Michelle,
First things first. You need to look on the food list and identify whether the food you are trying to sub is a carbohydrate, fat or protein. Then you can look on the exchange list and figure out how much you need. 4 oz of chicken you could have 4oz of ground turkey, turkey breast, cod etc. (I am looking on the lean protein list) and so on and so on with the food you want to sub. Also, as Nicole mentioned, use my fitness pal to track everything…that way when you make substitutions, you can see if the macros stayed within the guidelines of your plan. Hope that helps.
Thanks.
