Maureen
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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.Hi,
I would just go with your weight…It’s 30 days. You may discover that all along you weren’t eating enough or were eating too much. Just choose the plan with the weight that matches yours and follow the program to a “T” and let’s see what kind of magic happens 🙂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!
