Maureen
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Eating this meal now (it’s actually my meal #3 of the day) and instead of the 1 c applesauce I gave myself a serving of brown rice by mistake (was so hungry I forgot to double check!)…are FR and SC interchangeable? Did I mess my macros up too much? Thanks!
Dont sweat it. I would just sub a FR for a FR and SC for a SC. Keep it easy. You are all good.
How does everyone weigh potatoes – before or after cooking?
weigh cooked. Make a bunch and then you can just weigh out what you need when you need it.
Meal plan 3. Just wanted to clarify the amount for the pancake mix, as it changed a couple times last week from cups to tablespoons to actual egg whites measured out. It just seemed really runny, but I just had to cook it longer.
The recipe for the mix would be the same for everyone, correct? then I understand that I would add 6 scrambled egg whites on the side.
Thank you!Yes, recipe is the same for everyone. You just have some add ons to your overall meal.
Just a final confirmation for pancake-ageddon… according to my carton, I would be adding 1/3c plus 3 tbsp of egg whites to the recipe. I did 3 TBSP only last week, now it is super runny. Thank you!
You are making the recipe with 3 egg whites.
Your additional egg whites are just added to the meal to bump the protein up. for example: if you are doing meal plan 3 for women you would have 1 serving of the pancake recipe plus an additonal 6 egg whites to the meal but not added to the recipe. Does that clarify things?On the live, Nicole said as long as you do the workouts in order, you can adjust the schedule.
Yes. The workouts are tough so I wouldn’t try and make up days etc. Just do the best you can with the schedule you set.
Just a final confirmation for pancake-ageddon… according to my carton, I would be adding 1/3c plus 3 tbsp of egg whites to the recipe. I did 3 TBSP only last week, now it is super runny. Thank you!
Hi can you confirm which meal plan you are following please? Thank you
Cookie has been adjusted to say serving and the reason each serving has so much volume is that its basically just vegetables. so you get to eat more.
Does this need to be at the end of the day? Or the very last meal after all the other four meals are consumed?
No you can have it when you want on rest days.
2 fold question here – What is the best timing for taking the fat burner and a BCAA supplement?
Should the fat burner be taken with a meal or a certain amount of time prior to or eating (aka: empty stomach)?Hi, Fat burner can be taken when you might need that extra push, it’s like an energy drink. You can have EAA’s or BCAA’s anytime. Its suggested to sip during workout
What does the 15-15 mean for these on Week #2? Is it a typo and it’s the drop sets with reps of 15?
Your drop set is 15 reps, drop the weight 15 more. thats one set. Just higher reps and only 1 drop.
What does the 15-15 mean for these on Week #2? Is it a typo and it’s the drop sets with reps of 15?
Your drop set is 15 reps, drop the weight 15 more. thats one set. Just higher reps and only 1 drop.
Hi! My bronchitis flared up bad in Friday and I couldn’t workout. Wondering if it’s ok to do that workout today, Saturday, and Saturday’s on Sunday? This will basically have me training 5 days straight before the next off day.
I would just pick up where you are supposed to be and let your body get that extra rest.
So I feel dumb, but I forgot I had two servings of the s’mores pancakes this morning, (I ate them together) and so now, my last meal was technically a meal 6.
It’s weird because yesterday I had a hard time getting the meals in me, I actually skipped a meal because I felt so so full. But tonight I was hungry and automatically assumed it was time for my last meal, then I looked back at my day and realized the pancake mishap.
So do they negate each other lol? Did I break even?
You’re good. You just move on and say wow, that tasted good. On to the next day 🙂
Just in case you missed this update from Nicole:
Hopefully this will help clear up any confusion. For the first time in nearly 25 challenges, I made a mistake when calculating the macros for this recipe which ultimately effected all meal 1 option 1 meals. Here is what will be adjusted in the ebook. I apologize for the inconvenience. Please let me know if you have any questions:
S’Mores Recipe Changes
Updated Servings: 3
Ingredients: 3 egg whites (not 3 cups)
Nutrition per serving: 165 calories/2g fat/28g carbs/ 12g protein
WOMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1/2 LP) 3 egg whites
(1/2 F) 7g butterWOMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(2/3 LP) 4 egg whites
(1/2 F) 7g butter
(1/3 FR) 1/3 bananaWOMENS
Meal Plan 3
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/3 FR) 1/3 bananaMENS
Meal Plan 1
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(LP) 6 egg whites
(2/3 F) 10g butter
(1/2 FR) 1/2 bananaMENS
Meal Plan 2
Meal 1
Option 1(1/2 LP, SC) 1 serving S’Mores Protein Pancake
(1 ½ LP) 9 egg whites
(F) 14g butter
(1/2 FR) 1/2 bananaI started Monday the 9th, today is the 13th, I’ve not lost an ounce! I know phase 1 is for building. I just want to make sure I am doing this correctly. I’ve filled the plan as is with very very substitutes, weighing everything and no condiments. I do feel better, but I am hungry and ready for my next meal. Thanks for the advice.
You may not lose any weight. You nailed it when you said you feel better. If you know the macros you were eating prior to the challenge are a meal plan up then I would start there. If you have no idea then I would stick to where you are now.
LOVED the first week of the training program… but I do need one substitution. I don’t have access to heavy enough kettlebells for the suitcase deadlift/stiff legged deadlift superset. What should I do instead?
Have you tried the superset with just what you do have? Hold 2 KB’s or DB’s. I would give it a shot with what you have and then see how it hits the next day or two
Does this need to be done with a barbell? Would holding kettlebells or dumbbells at shoulder height be just as effective?
which superset are you referring to? the deadlift and stiff legged? If os, use a KB if you want.
Use the stance Nicole has and you can hold Your DB’s in front of you and set up the same way. You can use a box to put the Db’s on so the DB height would be where the bar would hit.
I provided a link that might help. https://nicolewilkins.com/?s=DB+deadliftsIt’s just thr firdt week. Let your body adjust. If you aren’t used to eating more of certain macros you can feel this way. You will adjust. Just do the best you can.
Is the ingredients for the cauliflower soup correct? Also the nutrition information for the soup? And is Women’s plan meal 3 option 1 correct that has the soup? I know something was changed but I think it was the Protein Pancakes.
The pancake recipe had the changes.
First few days I was feeling it way easy to eat all the food and still hungry but now I’m having a hard time getting down even three meals. Don’t feel like having anymore meat, eggs or dairy. It’s making me feel sick to my stomach. Someone else asked if we can switch from reg menu to vegan. I wonder that and how detrimental it is to miss a meal until I’m adjusted and my metabolism kicks in?
Craving just a big plate of veggies or fruit.You can choose any meal from either plan, but if you want to make any exchanges, you need to use the vegan exchange list for the vegan meal plan and the non-vegan exchange list for the nonvegan plan
Can you switch between the Vegan menu & Regular menu? Those cheesecake bites & the rice sound pretty good!
You can choose any meal from either plan, but if you want to make any exchanges, you need to use the vegan exchange list for the vegan meal plan and the non-vegan exchange list for the nonvegan plan
SO, I was making the soup and put the blender in the pot. MY cauliflower went flying all over the kitchen! My pups were happy. lol
I’ll have to figure out a better way to blend it.Then I told my husband to add some turkey to his soup. Later he said turkey and rice soup is good. I’m like what rice? Cauliflower. haha
Just thought I’d share some humor today.Love the humor lol.. Happy to see you here.
Hi!
1. How do you measure frozen food when in a time crunch of not being able to wait for it to thaw?
You can just weigh them. if you roast them you will lose some water and they will prob weigh less or if you steam them they will prob retain more water etc.2. I have the nw pre workout and burn. Can I take both in a day and what would the timing be for that ?
Yes. Take train prior to strength and you can take burn when you need that extra push.
