Maureen
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On Meal Plan 1, Meal 2 Option 2 on both low and high carb days…it lists FP 4oz 93% ground turkey but describes it as EXTRA Lean, which would actually be 99% and a LP. Is the word “Extra” wrong or should it actually be an LP with 99% ground turkey instead of FP? A Fat is also included on the low carb day but not the high carb.
I see what you are saying. I am checking on this for you. Thanks.
For the listed cardio – are these option for hit days and options for interval days and we get to choose which one we would like to do?
On the calendar it tells you how many of each type you would do each week. in the cardio section, the workouts are labeled HIIT or interval.
Hi,
For those exercises that would require a smaller barbell such as the Barbell Curl to reverse front raise…would you recommend an EZ curl bar or is there a better bar more suitable for this exercise? thanks.
I would if you can’t handle the standard 45# bar.
The video does not show the one arm cable row…. Thank you guys
Hi, if you are referring to the gym workouts, I just clicked on it and it sent me here
Let me know if I am looking at the wrong workoutsHi, I noticed the chicken recipe is for 6 servings, but the wet ingredients are for 4 servings. Is that correct or an error? Wanted to make sure so I know to make more for other 2 chickens or not.
Let me check on that for you.
Doesn’t make sense to follow a plan for 5 6 when Im 5 4. But nowhere near 150 lbs.
With challenges, our recommendation is to go by height if you don’t fit neatly into one category.
Hi! The protein ball recipe calls for 1/4 cup of coconut oil. Do you use the pressed or the actual oil?
I would use pressed coconut oil (the one in the jar that is kind of solid)
I read in the ebook that we can make up cardio on other days; so I’m guessing then it doesn’t matter what days we do the cardio so long as we get in the 4 (2 x HIIT and 2 x Interval) days? I ask because on page 51, the cardio schedule isn’t aligned w/ the actual calendar, so wasn’t sure if that was supposed to match or just an example and we really refer to the calendar; or it doesn’t matter as long as we get it in. I know I’m overthinking 🙂
Thanks!
Great question! You do what works for you. If you want to try and follow the calendar, great. If not, do what works for your schedule.
Hi,
Is there an opportunity/place to upload our own videos of performing the exercises, to ask for form checks on movements to ensure we’re executing with good form and receive form feedback?
Thanks
JenYou can do this on the facebook page if you would like. But make sure you click on the link on each exercise and it will take you to a video demonstration of the exercise.
Hi,
The video demo link for the one arm cable row movement takes me here: https://nicolewilkins.com/memberships/ and not to a view of the exercise.
Thanks
JenI just checked the link and it seems to be working. Make sure you are still logged in.
Hi,
I work out in the AM’s, typically before eating. I assume then, that I would just eat to the post workout macros as my first meal, and all other meals follow so:
On workout days (M/T/W/F/S):
Post work out (Meal 5)
Meal 1
Meal 2
Meal 3
Meal 4On off days (Th/Su):
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5 (Post work out)If you don’t normally eat prior to strength training I would try and eat half of meal 1 before training and then have your post workout meal and then shortly after eat the rest of meal one. see how it feels to have some fuel prior to training.
Ok Buns & Guns people – question for you!! I get caught up in the meals and the two options when creating my own plan. How do you decide what to do since the two options provided aren’t apples to apples when looking at F, LP, SC, etc.
Any help to make this simpler would be SO appreciated!!!Choose an option from each meal. Since you get two options for each, choose one for each meal and go with it.
What meal plan would I follow being 5’7″ and over 190?
Meal plan 3
yes but there are no meal plans for 5’4 AND over 150 pounds. Maybe I am too fat for the challenge lol
There is 5’6 and over 150 poundsAlot of people don’t fit neatly into one plan. If you are 5’6 choose whichever meal plan you fall into for your height. You could start in either and just see how you feel. If you know what type of caloric intake you were doing in the past then I would stick fairly close to that and just see how it goes. Either one you choose commit to it and and just pay attention to how you feel, perform and what happens with you body. You will learn alot.
I’m 5’6” and 125lbs. Should I do plan 2 or 3?
Thanks DeniseChoose the plan that corresponds to your height.
Hi there I just signed up and I want to be completely prepared with meal prep before Monday. I am 5’1 142 lbs and honestly not sure which meal group I should be in. Can you help me please
Go for the plan that fits your height.
If I work out in the morning, do I eat meal 1 then workout and eat meal 5, then meal 2 and so on?
I would try and eat before you train. Then eat post workout meal and then you can move on through the meals in order throughout the day if that sounds good.
Choose the meal plan that matches your height when you don’t fit neatly into one meal plan. Good luck!
I tried adding unsweetened applesauce and it made a big difference. I should have asked first before adding it but anyway is this okay?
It will add extra calories and change the macros a bit.
HI there,
When using food trackers, it’s important to know that there are lots of brands and items you can choose. The tough part is I might choose to log a different brand than you and the macros may differ. If you are following the plan, I can attest to the work that Nicole puts into making the plans and she goes over them and over them to make sure the macros are pretty darn close to the goal. It’s really tough to get the numbers exact. (as Naomi explained above). I would try not to stress so much about it. Make the right choice from the exchange list or eat them as they are and I promise that you are following the place as close as you can.I have decided to add more fiber to my diet. I am using orange sugar free metamucil. (Is my age showing? LOL) Do I count these carbs?
I wouldn’t. Just take it and enjoy some regularity lol 🙂
Hello Nicole,
My plan for 5’4-5’6 show 16 oz, please confirm this is correct as that is a lot of yoghurt. Thank youYours would be correct 2 LP according to the exchange list would be 16oz. The initial question was actually referring to the exchange list. In the past the serving was written as 12oz….it’s since been revised to only be 8oz. So according to the new exchange amount, yours is correct.
I have one additional question regarding the Total Body Cardio Acceleration:
The workout states to set “Total number of intervals at 50”. In the timer app that is suggested, it asks you to input “interval cycle.” When I do this, it shows that the routine will take approximately 58 minutes. Is this correct? OR should I be setting the interval cycle to 25, which would then cut that time in half?
I believe it should be 25 because when the app refers to intervals they are usually counting the work and the rest as being one interval.
Hello. I am new to heavy lifting. My knees are not injured, but I can tell the muscles in them are slower to recover than the bigger muscles in my legs. Do you have any suggestions to avoid injury? Or, are they likely just fatigued? I noticed they did warm up during leg extensions today. At first I wasn’t able to do much at all, but I was able to increase a bit without feeling the “too sore” feeling that I initially felt. Any special warmups or suggestions are appreciated.
YOu can bike beforehand to get the blood flowing, work on some mobility stuff that Nicole has on here as well for the muscles that seem extra tight. Leg swings, bodyweight squats more dynamic movements to get the body prepped to move. Just take your time if you are new to the heavy lifting. Your body is adjusting I am sure. Also make sure your form is perfect before even thinking of increasing the weight. Form over weight hands down. Keep up the hard work.
