Maureen
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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.
Couple questions:
1. The superset with narrow grip pull down and Incline straight an cable pull down. Can I split it up? I would need to lose momentum to change equipment for these 2 exercises based on my equipment. I really love both of these exercises so I would love to still do them.
2. Can I do a preacher curl with an exercise ball? Is there a demo video to do it that way?
3. Day 2 front squat- I have a knee injury so need to limit squats with weight. What is a good alternative?
4. Smith machine lunge or lunge, I am unable to do single leg exercises due to my injury oer my physical therapist. What movement can I do that is less stress in the knee?
Thank you for your feedback1. If you need to you can.
2. You can,3. If you just need to limit your weight, I would still do the front squat if your injury allows.
4. I’m not sure what you have available to you? Leg press? I would ask your therapist what things you are allowed to do and together you guys can choose what’s appropriate.
Hope that helps.Hello!
Should we do 15 seconds per leg on the lunge/curl combo?
Is there an alternative to the unbroken hang snatch?Thank you!
KathYou can, or I would just do alternating lunges
Not really it’s a pretty total body exercise, is there something you have a question about with this exercise?When doing supersets, I would take the 2 exercises and alternate them till the number of sets was completed. For instance with 3×12 standing barbell press and 3 AMPRAP Decline pushups, I would do 12 BB press, then AMRAP Pushups, then another 12 BB press, then AMRAP Pushups, then 12 and another AMRAP, with no rest in between. Is this correct?
Yes, sounds right to me 🙂 Rest between each superset but put those exercises back to back like you did.
So I substituted Meal 1 Option 2 for the photo but I’m seeing a big difference in all the numbers. Is that to be expected when exchanging?
Alot of times with MFP, there are different brands etc so that can throw off the numbers. When we use it, we all aren’t selecting the same foods on there. Even with the “checkmark” if you look on the desktop version it tells you how many people have verified that the macros are correct. Sometimes you just have to double check the foods you are selecting.
Hello!
If I stay with one LP, one SC, and one F per meal in phase 2, I will be eating the same macros as Phase 1 (LP, SC, F)? I see that the post-workout is different, but I am wondering about the other 4 meals. I can use MFP to help play with them, but even that isn’t always on target. Thank you.Kath
Hi there,
Can you just let me know which plan you are following so I can address your question a little more specifically? Thanks so much.Good morning,
How do we know if we can have this treat? I haven’t lost any weight and only 1/2″ on my hips. I have been on point with meals and the work outs…ughh. I don’t want don’t want to potentially risk sabotaging my “so-called” progress.
If you have been following the plan, I would have the meal. I wouldn’t refer to your progress as “only”. That is some nice progress my friend. Don’t every downplay any progress. Nice work!
I am usually quiet on here but I have to say I am loving the workouts!
That’s great to hear! Thanks for the feedback. I will pass it along 🙂
Hi,
I just want to make sure that I am supposed to use the regular Splenda and not Splenda for Baking.I did use Splenda for baking the first time I made them and they taste AMAZING!!!! Not sure of the macros, but they were still really good. 🙂
Use the Splenda for baking for the muffin recipe. :). I am sure if will be just as good!
💥Attention coaches: I have a minor torn meniscus and today is leg day. It only hurts if my knee turns. I discovered I can’t do around the world lunges or anything lateral either. Is there anything I can do to stabilize my knee for the squats? My knees tend to move on the way up. Any info would be helpful. Thank you
Hi there,
Is this an injury that you are working with Doctor’s at this time? Or just something ongoing? If you are just trying to manage it on your own right now, I would avoid that movements that cause discomfort and do the best you can. I’m not sure how we can keep your knee from moving while doing squats (in the way that is causing you discomfort). If you shorten the range of motion would that help?Hi! I’m a group ex instructor and I’m following Meal Plan A. I don’t normally worry about replacing calories burned while teaching but I’ll be subbing some classes the next several weeks and some are high impact. Is this something I should think about doing? And how would I do that? thanks!
Hi there,
I wouldn’t worry about doing that. I would probably just count those classes toward your cardio so that you aren’t doing too much.