Maureen
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HI,
Sometimes when starting a new meal plan you can feel “full” if you aren’t used to eating regularly like that. Trust me when I tell you…..you will get used to it. The calories are where they are for a reason, to support the training that you are going to do. You can always choose to do something different but you risk not getting the results that the program intends. GOod luck.Hi Nicole! My question is about cardio.
In the meal plan it says if you do cardio do not take the protein and banana.
Only after you lift.
What if you do cardio every day after your lifting session? Or fasted first thing in the morning? Should they be split up?
Thanks nicole!
ErinEither way works. If you do your cardio in the morning then make sure you take that post workout shake after your weight training. If you do them both in a.m. do the weight training first then the cardio. Then you will have the post workout shake after. Hope that helps.
Just look and choose another lean protein from the exchange list 🙂
I’m 5 6 1/2 and weigh about 172….what meal plan should I be using?
Hi,
Just go by your height on this plan…if you fall in the middle somewhere.So the rolled oats is oatmeal???
YEP!
Hi,
I would try and eat meal 1 before hitting the gym. Especially if you are weight training. That would take care of a lot of the meal timing.Hi,
It’s tough to say because I don’t know what and how much you are swapping…only thing is your measurements might be off. I would take a closer look at what you are swapping and make sure the numbers match up. Again, tough to say because I don’t know exactly what you are doing. Swapping things in and out may throw the numbers off a bit.Just a quick question regarding coffee. I don’t drink coffee, I prefer tea. Should I drink coffee in the morning or is tea OK. Or should I be taking a supplement instead? Thanks.
Tea is ok as well 🙂
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.
Correction ladies…go by height on this program.
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.It is all on the website. Just click on the transformation challenge after you log in.
Good luckHi,
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!