Maureen
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Hi there:
Really excited about the challenge and getting started on the road back to health! I had shoulder surgery almost 4 weeks ago and will not be released for at least a couple weeks. I was told I could do legs and any other body part as long as it doesn’t put undue stress on my shoulder. Should I replace my shoulder workout with another body part such as legs or gluten? Or add in another HIIT? Additionally, do I keep my calories as instructed during this recovery phase…I’m 5’3″. Thank you:)
I wouldn’t stress about it, just do the workouts you can for right now until you are ready to be released. Keep the calories the same. It’s not going to hurt you. You taking your time coming back is most important.
Several of the training videos are not displaying, for example, tricep pike push.
It’s working for me. Check it out.
Hello again! I just made Meal 1 of the vegan meal plan 2. I’m still hungry. What do we do in that situation?
In this case, I would say it’s meal 1 day 1. Keep going through the day, drink water, eat every 3 hours if that’s what you have to do and just keep going for now.
I agree with bajajr737. Food is there to help you burn muscle which will in turn give your a stronger body. You won’t get there by just eating less and exercising more right out of the gate. Give your body what it wants in order to get stronger 🙂
Any recommendations on gluten free recipes that will fit within the meal macros? I’m having trouble figuring out what to eat because I’m trying to be gluten and dairy free, and I’m allergic to rice and eggs 🤦🏻♀️. (and a few other things like bananas, carrots, broccoli, kidney beans…). Should I just count my macros? and if so is there an app you would recommend?
I don’t know any specific gluten free recipes but you can look through the exchange list and I am sure you can find something that would work for you. Give it a try.
Hello! I’m a newbie and this is my first challenge. I asked this question for the Q&A, but it didn’t get answered. I need help determining what to do for starting macros. I am currently on 1300 calories average (with a couple of higher days when we go out on the weekends!) I’m very active, work out in the gym 4-5 days per week, OrangeTheory 3-4 days per week, walk my dog almost daily…I’m concerned that if I jump up to 1700+ calories right off the bat, I’m going to gain fat. Help!
More details: I’m 5’1″, 115 lbs, 52 years oldJust give it a go on the plan and see how you feel. You might surprise yourself!
So, I train after work. Usually start around 6ish and end around 7ish. This puts my POST WORKOUT MEAL AT 7:30 (usually a protein shake w/banana). This puts my last meal at 8:30/9:00. Then bedtime around 10:30. This is my 4th challenge and I’ve never asked this question but thought I would this time. 🙂 Is this too late to be eating? I’m not hungry first thing in the morning, so my 1st meal is usually 10am, Meal 2 at 1pm, Meal 3 at 4pm, Post workout at 7pm and Meal 5 around 9pm. Wonder if I could/should eat half of meal 5 with another meal earlier in the day? Any thoughts? :)Thank you!
Just curious, Have you tried eating half of meal 1 earlier and see how you felt throughout the day? You can do whatever works for you. I really don’t feel like there are rules to what you should and shouldn’t do. People do all kinds of things and if it has been working for you, keep doing it. Doesn’t hurt to try new things either. You experiment, see how you feel. If you don’t feel good then you go back. See what works best for YOU
Question about the onions in Meal 1 of the Vegan Woman’s 1 Plan.
On the Meal it says – 50g onion = 1/2 V
But, in the exchange it says 1 V = 50g onions.Which is correct? Thanks!
Hi there,
I am checking on this for you. But In the meantime would go with the 1/2 as being right and the onions should then be 25g.I just want to hear how everyone travels with food for the challenge. I have never flown with prepped meals before and I have two events I’m flying about for in August and right before the challenge ends in September. I’m especially nervous because the event in September is a conference for podcasters. I will be staying in the hotel across the street from the conference, but I am not sure how to navigate things with my own food.
Thanks in advance!
Hi Wendy,
I have always precooked my proteins and frozen them and put them in my checked bag. I then brought things with me like rice cakes, peanut butter, oatmeal things of that nature. Once I get to my location I can go to a store and buy some fresh things. Make sure you have a fridge in your room. I am sure others have their own tips as well.As I look through the vegan meal plan, I don’t really see too many recipes. Silly question: am I just combining ingredients to cook or what am I even doing? LOL, I have no idea what’s going on but I have all of the food I need!
Your meals are already created for you with each meal. Take a deep breath and let Nicole do the thinking for you. Just follow what is already down on paper 🙂
I just signed up. Where does the download appear? I have anxiety, a lot of it. HELP!!!
In the drop down menu called “challenges” click “photoshoot”. Then you can click on Get the challenge ebook. https://nicolewilkins.com/challenge/10-week-photo-shoot-ready-challenge-2021/?section=program-overview-get-the-challenge-ebook
As your read through that page with all of the instructions you will see your options on getting the ebook. Just take your time and read through everything and all of your questions will be answered and if you still have questions, we can help you here.Awesome! Thank you for the tip!
Good luck. You’ve got this!
Hi!
I was notified a day after we signed up for the challenge that I will be traveling internationally for work 6 of the 7 days of week 3 of phase 1. I will be trying to find a gym or hotel with workout gear there, but do you have any thoughts on how to keep up on the gym type workouts if I don’t have access to dumbells or a barbell? I can do the body weight HIITs, but I was curious if there are recommendations for the lifting portion. 😊
Thank you!
ZacHi Zac,
Do what you can with what you have. I would switch over to the plan that you can do with what you have at the hotel or wherever you are. Sometimes hotels have deals with gyms in the area that they partner with. I would see what you have when you get there and see which plan will fit. It’s great that you are looking ahead, that way you are figuring out what you can do in advance.You could totally make pancakes with that. Or eat them individually as well. Be creative. Nothing wrong with trying and going…well that didn’t work LOL
If I’m 5’4 about 128-130, do I follow under 5’4 under 130 plan OR the next up (5’4-5’6 and 130-150lb)? Thanks
If you are 5’4 what’s your weight right now. with that, what category are you in? Go with that one.
Hello!
My wife and I are stoked to start the challenge on Monday 🤗
We were wondering what the thoughts on Zevia as a beverage are. It is sweetened with Stevia and has no calories, so would this be safe to add into the beverage category?
Any insight would be much appreciated.
Thanks!
ZacI think that would ok.
Hi!
I was notified a day after we signed up for the challenge that I will be traveling internationally for work 6 of the 7 days of week 3 of phase 1. Do you have any recommendations on if/how to meal plan/prep for international travel? Or if there are any recommendations if food prep is not an option that week?
Thank you!
ZacI would plan in advance as much as you can for where you are going. Do you know what you can get when you get there? Nicole used to freeze proteins and pack them in her suitcase. Here’s where you can take advantage of the exchange list and look at what you can travel with rice cakes, packets of pb, oatmeal things like that. But some countries won’t even allow that so you will have to see what you can do for where you are going.
For the post workout at the bottom says there is 0 fat , from Canada so can’t get the N power protein ( but when I google the facts it also contains fat 1.5 per scoop) I am using a protein powder that has 2.5 per serving. Is it still ok to use but just adjust fat somewhere else ?
I would just do the best you can to find a protein that would come close. If that’s what you have to use, then use that and I wouldn’t worry about cutting something somewhere else. Just go with it.
Hey lovely challengers!
This is my first ever challenge with Nicole and I’m following the vegan plan.
When seitan is listed, does it matter what kind I buy or should I just find plain seitan? I’m not used to buying that one so I’m not sure what to do.
Thanks in advance!
I would find one that fits those parameters the best it can. Plain is prob best if the other ones add extra fat or carbs. I’m not sure of the other brands and varieties. Where you could see that 3oz would roughly be equivalent to 15g of protein.
Do I weigh tofu before or after I cook.
I would weigh it after cooking.
Hi team!
Can you take a look at the 45 minute interval cardio on page 78 titled “Run Track Minds”? I think we need to repeat rounds but it’s missing that part of the workout list. Super excited to jump into this challenge!!!
Thank you,
JaneThank you. I forwarded this on to the team.
Is there a recommendation in weight for the alternating weeks? Should we go heavy for certain weeks or go all out for all ?
Hi there,
Make sure you read through the entire ebook. I don’t want you to miss anything. pages 13 and 14 talk about weights and how to choose the weights. I know I am always excited to get to the recipes and routines but make sure you take advantage of all of the little tricks and insights Nicole puts in the beginning. Lift hard and heavy 🙂For the women’s meal plan phase three 5’4-5’6, phase three of meal plan has higher carbs than phase two. All of the other meal plans have their carbs trending down. I was just curious if this was accurate? Thank you!
HI there,
It’s probably just a typo. I informed them of that, thanks for catching that. If you look at the carbs per meal they are 26 totaling 130g if you multiply that by 5 meals. Thank you.So I know that we should go by height but I do have a question. I am 5’6″ and 175. I am about 38-40% body fat right now so I have alot of fat to lose. My height is on the cusp of plan 2 and 3 but my weight falls under plan 3. Since I do have quite a bit of fat to lose, should I do plan 2 instead of 3?
I would go with the plan that’s closer to your height…however, if you know where your macros are now, I would start close to where they are now. but if you have no idea where you have been. I would start on the plan that matches your height.
Hi! Quick question….I’m coming off the SS, and so beyond happy with my results! I’m also looking forward to the PSR and hoping to see some booty changes now! 🙂
So, I’m still following my macros/nutrition from where I left off with SS, and now I’m afraid to just jump right into the PSR meals…..but is that what I should do?
I’m following the short girl plan LOL. I’m 5’2”.
Thank you!!!!!!!
HI there,
Go with the macros according to your height. Lots of challengers move from one plan to another and see great results. I think you will be fine. This plan is longer than the last one. It will probably feel good to bring the calories up again for a bit. Good luck.
