Maureen
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Can I swap boneless skinless Chicken for the ground Turkey for the post workout meal?
Yes, That is a lean protein. Where you see “LP” look on the exchange list and you can swap out the turkey for something else in that LP list.
I’m 5’4″ and weigh 167 lbs. Which meal plan should I use? I noticed that the meal plans for 5’4″ to 5’6″ are only up to 150 lbs. and then it jumps to 5’6″ over 150 lbs.
Thank you,
Jill Wiseman
We suggest going by your height if you don’t meet both the height and weight of that meal plan.
I am wondering what the best structure is for the meal plans. 5 meals feels like a lot especially since I usually eat 2-3 times a day currently. Should it be based on time; Like every 2-3 hours? Thanks in advance!
I would shoot for every 3hours. If you aren’t used to eating that much, just do the best you can. You will be surprised when you increase the healthy foods, you become alot hungrier.
What is actually the difference between raw, steel and rolled oats? Can steel replace raw?
If you use any of the other styles of oatmeal I would just make sure what serving yields roughly 25g of carbs. The oats on the exchange list are just your regular oatmeal.
So I am looking at the food swap for the chocolate chip dough smoothie since I can’t eat chocolate. I see the food swap for oatmeal. Meal one states 50 grams of oatmeal and the food swap is only 40 grams. Which should we be eating? I would like the oatmeal with a protein shake.
Hi there,
just follow what you see for the exchange (Meal plan 1 for example is : SC, LP, F
You would need those items in order to exchange out that recipe.For training Block 2 —Days 25, 32, and 39 are low days on the calendar, but they’re off days for training. Is that correct?
I noticed in training block 1, all the off days were low and thought it should have been the same in training block 2 since we’re not working out those days. Thanks
I was told the calendar was correct.
Hi, 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.
It should be 6. Thanks for the heads up. It will be corrected in the pdf.
I read the nutrition part but didn’t see the answer. Not that I would do this but if I wanted to to eat Meal 3 for all my meals 1, 2, 3 , 4 or must I eat each meal 1, 2 , 3, or 4 for the day plus the post workout.
I didnt’ like Meal 2 options for High Carb day so I didn’t know if I could eat Meal 1, Meal 4, Meal 3 , Meal 4, and the post work out for my high carb day?
Thanks for your help
Yes, the plan is designed to mix and match meals if you want. Are all of the macros exact, no but they are darn close. All except for the post workout meal.
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.
