Maureen
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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.The summer shred officially ended but I started 2 weeks late due to my vacation/family obligations. I downloaded the ebook, but does that expire and is no longer available to follow? Wanted to continue and possibly do again?
1st time challenge- so I don’t know how this works. Any help is appreciated!
Do I need to print for future use?Hi there,
The program itself will not be available after two weeks post challenge ending but you will always be able to access demo videos. You can always just save the pdf to your computer. I always print a hard copy for myself.I cant find the video for single arm lying triceps ext/single leg glute raise combofor phase 2 day 3 total body home workout
Hi there,
It was on the pdf to click on here’s the link : https://nicolewilkins.com/exercise-demo-single-arm-lying-triceps-extension-single-leg-glute-raise-combo/Its a good one.
Hi! for this option it says 1 serving of the Garlic Parm Brussel sprouts which includes 1 serving of V and also under that says another serving of veggies is this correct, so 2 servings of Veggies 200 grams ?
Thank you so much
Sounds fine to me. I would never argue with vegetables 🙂
I understand. Thank you Mo.
You’re welcome
Would a 1/2 fat be added to this meal to give the 9gm fat total for the meal? Thank you.
Nicole didn’t add any additional fat because the halibut has around 4/5g and there is only 9g in that meal. It isn’t quite enough for it to be a FP, so she could have added a little extra fat but she figured there would be a little extra in some of the other meals to make it up.
Hi, This is the second time I’m posting this. Can someone suggest a 3:1 or 4:1 supplement for the ALA/LA that Nicole suggests? I’ve looked in the health food store but cant seem to find one that is 3:1. Thanks!
Hi Bridget,
We don’t promote other brands here. Have you tried going to another supplement store in your area? Most health food stores like a Whole Foods might have someone who can help you get a bit more specific.Would a 1/2 fat be added to this meal to give the 9gm fat total for the meal? Thank you.
Hi there,
I am double checking with Nicole on this. Thanks.Sometime last week during a work out I must have lifted wrong or something but my mid back muscles are super tight and painful I have been stretching I had a massage and it’s now interfering with my workouts. I don’t know what else to do any recommendations?
You could try some mobility work in there. You can start with a tennis ball against the wall and put it between your back and the wall and just start in one stop and do 5 inhales and 5 exhales. move it to another spot. Stay away from the spine. I would start around the most tender spot first. See how it feels. You may find the most tender spot tends to loosen up.
Hope that helps.The new Tuesday workout for week 4 — kicked my butt!!! Strength + Cardio! Whew!!
Strength – I lifted as heavy as I could. I have a mental block with going light. I always want to push as hard as I can. I have a hard time backing down even if I’m tired.
Plus doing Cardio same day as legs… I was totally wiped me out yesterday!
I was asleep on the couch at 9pm (trying to stay up waiting for my son to get home from work). Still tired today.
And Wednesday’s total body workout… Wondering how long it will take.
Loving the Summer Shred Challenge, but I’m pooped! I’ve done 3 challenges in a row and I am down to 127 -which far exceeded my expectations. Maybe it’s time to take a rest.. but I’m scared my scale will creep back up! 😣😥😮😖😩Sounds like you are doing amazing! Keep up the good work 🙂
This whole time I’ve been doing all the exercises through for 3 sets. It just occured to me that I may have been doing it wrong. Do we perform each superset 3x before moving on to the next superset?
Hi there,
If it says superset, yes do the 2 exercises for 3 sets before moving on to the next superset 🙂Does the challenge include access to the “Fit Fixins” receipes? I noticed there are some I am able to access, and others I click ask me to sign up for a subscription.
That is a subscription to the website. Not sure why you can see some.
This challenge I noticed has 6oz shrimp for 1xLP and all other challenges I’ve done it has been 4oz. Is this correct?
It was changed for this challenge.
Sometimes if the macros are still within the 5g of the goal for that meal she doesn’t change it. It would be incredibly confusing with the exchanges to reduce something down to the amount to make it accurate. You may find a few meals in the entire program that are consistent from one meal plan to the next for this reason.
I started with plan 1 phase 1. However, I’m not sure that is the right plan for me. Im 5’3 1/2 so almost 5’4 and I weigh about 165. Which plan should I be following? Should I follow Plan 1, phase 2 or Plan 2, phase 2 moving forward?
I would have put you in meal plan 1 because you are under 5’4. Go by height if you don’t fit into BOTH height and weight.
I know that it was mentioned before that you can pick and choose from the meals which ones to eat. I am putting together some recipes and I was wondering if it is possible to move some of the options around for a recipe. So for example, if the entire day you are required to have 4 1/2 (LP), 1 1/4 (FP), 3 1/2 (SC), 1 (FR), 3 (V), and 2 1/2 (F). Can I combine MP2 Meal1 Option2, Meal2 Option 2 and Meal3 Option 1 to create two different meals or do I have to keep each meal within the same calorie and macro break down?
I am sure you can….as long as at the end of the day you have eaten what the meal plan is giving you. The above is super confusing for me to give an answer to if I am being honest. If it’s doing half of one and combining some to another…at the end of the day, I am sure its all good.
I noticed this meal is exactly the same as it was in Phase 1. Should something be reduced/eliminated?
Thanks!
I am double checking this for you. I did see that option 2 changed. hang tight. Thanks.
This is great Maureen, thank you. I will try this.
Great 🙂
Hey summer shred peeps,
I’m wondering if anyone has any advice re: the ab exercises (particularly the leg lifts, scissors, v-ups etc).
I seem to be fatiguing my hip flexors and groin way before my abs get sore. After the giants sets, I don’t feel my abs at all but I do my hip flexors.
I’m not sure if it’s my positioning?! I do stretch my groin and hip flexors or a regular basis as I know they are tight.
Any help/advice is greatly appreciated.Thanks,
ChantalleFocus a bit more on the “pilates imprint” of your low back into the bench and less on the range of motion of the legs. When your legs move, does your back arch up? If so work on a smaller, controlled range of motion with the low back down. Hope that helps.
Yes, yes (except I don’t see nuts with that), but what I mean is the brownie ball is 1/2 portion lean protein and the yogurt is 12 oz, one full portion lean protein. I’m looking at meal plan 1 since I’m short. Lol!!
• (SC, F, ½ LP) 1 serving Brownie Protein Balls
(SEE RECIPE)
• (LP) 12 oz nonfat plain Greek YogurtOk. So this is your meal. So If you didn’t want to eat the Protein ball those would be the exchanges you would use in addition to another LP for the yogurt. Does that make sense?
1. Is it ok to eat these meals out of order?
2. Sometimes the options are not exactly the same in terms of LP, SC, V etc. I’m following plan 1. Thanks for your help!You don’t have to eat the meals in order. You can eat the same meal twice if you want. I don’t understand #2. Can you clarify please? Thanks.
