[Maureen]

Angie Walshe wrote:

Phase 2 has been great for me want to continue after the 60 days but would like to add back the PB2 powder, what should I take away? Are u considering it a fat, a carb? I want to be in the same calories and everything I am in right now. Thanks
Can’t wait for buns and guns

I would consider the PB2 negligible…it’s not going to make a huge impact. Just add it back in. You will be fine.

[Maureen]

Exactly! 3 total sets. You rest 2 min after completing each set of the giant set.

[Maureen]

hpboyer wrote:

Maureen,
Thanks for your response. I have put so much time and thought into this and I think you are right when you say I’m feeling this way because of the shift from carbs to fats. It is a huge adjustment for me and my body. I was eating 1800 calories and 200g of carbs before this challenge began. Now I’m at 125g carbs. The big difference though is yes, I’ve always had more carbs in my meal plans. Until a few years ago, I had been a long-distance runner since I graduated college (about 20 years). During this time, I only dabbled with strength training and over the last few years, running and strength training have flip-flopped. This is the first time I have been on a meal plan like this where the shift of carbs to fats took place. Maybe it is just too much of an adjustment for my body and my lifestyle (I am always active). I will definitely still finish it out the best I can. I appreciate your feedback and advice. Thanks for your time.

You are so welcome. It’s just another thing you learned about your body and how you feel. Information you can use going forward. If you need anything else, please don’t hesitate to ask.

[Maureen]

hpboyer wrote:

I’ve seen a few posts on here about feeling tired and sluggish during phase 2. Has anyone found any tips to help besides drinking more water and trying to get more sleep? I have participated in a number of Nicole’s challenges and while I know they each have different focuses, none of the second and third phases of the challenges, especially the Summer Shred last year, has left me as lethargic and tired as this one is/has. I have headaches almost daily & I struggle to get through the workouts. I am eating everything I am supposed to and have had good results. I am eating Meal Plan 2 bc I am 5’6 and currently weigh 130. I changed my cardio workouts so I am just doing the cardio for the allotted time (for example – instead of the doing the actual Hiit or interval workouts, I am just doing steady state cardio for the 30 or 40 minutes). I can only average about 6-7 hours of sleep a night because of my jobs (I am a teacher and personal trainer on the side). I take several vitamins including Nicole’s multi-vitamin. I am really struggling with energy levels so any tips and help would be greatly appreciated. Being a trainer, I know a lot about personal fitness and have never felt like this before so just seeking others opinions.
Thanks in advance,
Heather

Hi Heather,
Do you know if the plan you are on now was less calories than what you were eating before and maintaining. It could be that it’s low for you. It could also be the shift from carbs to fats. Some of us don’t feel the same without that shot of carbs each day and don’t do as well with the higher fats. Besides the water, being in a deficit Other than what I stated above, I’m not sure why else you would feel that way. I personally feel more sluggish when the carbs are lower but fats are higher…but that’s just me. Not sure if my insights give you something to think about or not. Sorry I couldn’t be of more help.

[Maureen]

spiresa4 wrote:

Thank you for this awesome challenge!
I have loved every single day of it.
I loved the changes in my body and the knowledge that I have obtained.
My first symptom was February 12 I thought I only has a small chest cold .
I wasn’t going to let it interfere with my progress.
I wasn’t getting better so I went to get tested it’s positive on the rapid test.
I had felt so much better on Saturday so I was moving around out side and I ended up having a medical emergency we’re my lungs wouldn’t open up so I could breathe.
How can I keep from losing all the muscle I worked so hard for ?
I have only been eating soup.
Thank you and this is only a set back I plan and pray for a full recovery in time.
Thank you

I’m so sorry to hear. I hope you have a quick recovery. First off, just listen to you body. You will make your way back as your body begins to recover. Just pick up the plan when you can and you can continue on that journey. I am so happy to hear how much you were enjoying it. Life happens sometimes….and it doesn’t mean we will lose everything we gained. Sometimes it’s just a set back. You’ve got this!

[Maureen]

Jenny Spears wrote:

Was there any resolution to this as far as a video for DB’s vs barbell. I don’t have a barbell. Thank you.

Yes, they changed the video. Check it out.

Exercise Demo: Up And Over Dumbbell Press

[Maureen]

cindywynn1 wrote:

Ok, so I know we are supposed to weigh veggies after they are cooked… BUT if I’m making a veggies omelet (as example) if I weigh out 50 grams of onions & 50 grams of bell peppers, then I cook them, should I weigh them again?? Or just log as 50g onions & 50g bell pepper? —May be silly question but I guess this is the place to ask. 😉

Be consistent in my opinion, if you weigh it before then use that measurement. If you weigh it after use that measurement. Whatever you do, be consistent.

[Maureen]

ssemmelroch wrote:

I was allowed PB2 last phase. Can you please tell me what I would track it as if I want to put a little in my shake? I love the flavor I added a teaspoon just for flavor is that okay?

I also asked this question but never got an answer…

On Saturday do you do cardio acceleration fasted? If so, when do you have your shake?

You would have to plug it into MFP in order to see how it impacts your macros for the day. I’m sure a tsp isn’t going to impact much at all. I wouldn’t do the Saturday workout fasted. I would eat beforehand and then have the shake after that.

[Maureen]

Miri Hunter wrote:

There is usually a rest period between circuits of at least 1 minute when the program includes this type of workout.

Cardio acceleration is just straight through keep going…because you are just changing the cardio as you move through. I hoped for a rest LOL. When we did these at camp we would just yell out the next cardio and you ladies just kept on going.

[Maureen]

ssemmelroch wrote:

I am not sure where to put this question. On the day of the Cardio Acceleration workout I did it fasted. Did anyone else? I also want to know when you have your post workout meal? Because I did it fasted then ate breakfast not sure when I should have it?

It’s not that big of a deal. Just have it another time in the day.

[Maureen]

Stewart wrote:

Thanks Naomi. I am very new to this type of cardio. So One last question on this Body Weight Interval Workout:

Is this right?
Perform interval 1 (round 1,2,3) rest
Perform interval 2 (round 1,2,3) rest
Perform interval 3 (round 1,2,3) rest
Do it all over again one more time. 🙂

Thanks!

And the first two initial rounds. This performing those doesn’t equal close to 40 min….go at it again. good luck and let us know how it goes.

[Maureen]

mkatharinamueller wrote:

Phase 2 Day 2 Metcon, There seems to be a lot of confusion on FB regarding this workout. Can you clarify how long this workout is supposed to take? 5 rounds 10/8/6/4/2/2 *5 ? 58 mins or 15 mins. In the past, we were asked not to chat about the current challenge on FB, but it seems like it’s a place to share info; I think all the sharing is causing a lot of confusion for new members. Thanks, Katharina

Hi there, Some people are rolling through the exercises and rounds WITHOUT resting. I would be challenging more weight if you are rolling right through and not having to take a break. We are all at different levels so as long as you are doing it with each round changing reps you are doing it correctly.

[Maureen]

Stewart wrote:

So for this move, do I need to go buy a barbell? I only have the at home workout DUMBBELLS.
RIGHT?

I just emailed the team in order to link the DB version…I saw it’s the barbell version. I just wanted to make sure that’s what they wanted. Thanks.

[Maureen]

cindywynn1 wrote:

DIFFERENT LEG DAY QUESTION —- Took me less then 20 minutes — 16 to be exact. Doing all 5 rounds – as described – Round 1 is 10 reps; Round 2 is 8 reps – Round 3 is 6 reps – Round 4 is 4 reps and round 5 is 2 reps…. this took me less then 20 minutes. I used dumbbells…. Did I do this correctly? Only 16 minutes?

Sounds like you did it right. Some people can’t move right through without resting. They prob took rest in between exercises and rounds.

[Maureen]

annejulie.villeneuve074 wrote:

I’m not part of the FB group. Is there another way I can send you a video of form?

Hi there,
There isn’t another way for anyone to critique you. Did you watch the video that is provided? You could prob do a reverse lunge instead if that doesn’t feel good.

[Maureen]

Angie Morrison wrote:

GYM WORKOUTS, PHASE 2, DAY 3:
First exercise after warmup is the Deadlift. Just want to make sure this is correct and not a typo. I know Deadlifts work the lower and upper back too, but just want to make sure.

Also, after discussing in the facebook page, it seems the AT HOME DUMBBELL ONLY workout for PHASE 2, DAY 3 lists “Up and Over Barbell Press”. Should that be “Up and Over Dumbbell Press”, since it’s under the dumbbell only workouts? And then have this video linked? https://nicolewilkins.com/exercise-demo-up-and-over-dumbbell-press/

It seems gals are doing the Up and Over Barbell Press motion with Dumbbells. I’m not sure that is safe for the shoulders due to the angle dumbbells might take the shoulders? I know there is no way I could do that motion with dumbbells with my bad shoulders!
Hi there, I can understand how that might not be good for someone with shoulder issues…We all just have to do what is best for our own bodies. I just emailed the team in regards to the link. Thanks.

THANK YOU!!!!!

[Maureen]

ssemmelroch wrote:

I am on Meal plan 2
The question I asked before can you eat meal 1 except for the post workout meal for every meal the answer was yes. I am confirming that because I do not use an app to count macros so I am double checking.

I also want to know for meal plan 2 meal
5 oz of turkey breast (1 1/4 LP), 4 oz of potatoes(SC) and 14 g of butter(F) when using the exchange list could I eat
7 egg white (1 1/4 LP) 40g of Oatmeal (SC) and 14 g butter (F)

I just want to make sure I am doing this correct.

Hi there,
Yes to your first question.

It looks like your exchanges came from the right category. Just make sure the amount is correct. 1 serving is what is listed in each category so if it said 1 1/4 you would have 1 serving PLUS a quarter of that 1 serving. Looks like you all good.

[Maureen]

jinadubisi wrote:

Can you explain the Uphill Climb? It also doesn’t add to 40 mins. Thank you

With this workout you are going through each interval basically how fast you can go and stick with it. This will vary with each person doing the workout. It could be 40 min depending on how long each interval lasts.

[Maureen]

annejulie.villeneuve074 wrote:

When I do Bulgarian lunge I sometimes have pain above my knee cap. Would it be cause my quads are thigh or something else. When it happens I loose the dumbbells. Would there be a substitute to this exercise. 😊
AJ

How is your form? Are you a member of the FB group? You could show your form in there and one of the moderators could see if it all looks ok. You could be too far forward, not forward enough, not focusing on driving through your heel upon coming up. All of those things will make a huge difference.

[Maureen]

Mel wrote:

Is rice vinegar and rice whine vinegar the same thing in the recipe

No they are two different items.

[Maureen]

candacelbyrd7 wrote:

Cool, thanks you guys. I’ll put watch on HIIT tomorrow😃

Let’s get it!!!

[Maureen]

haysassy wrote:

On the home workouts up and over bb is listed. Do we just mimic the move with dumbbells if we have no bb?

Yes, You can do that.

[Maureen]

beautysunset10 wrote:

Hello
My question is why there is no page for phase 2 weeks 5-9 Day 4 Thursday in the book. Please explain the detail AT HOME WORKOUTS (DUMBBELL/bODDYWEIGHT)
THANK YOU CELY MARTINEZ ([email protected])

Day 4 on the calendar says lower body but if you look at day 5 that is the lower body workout you are looking for. I believe they updated the pdf to reflect this change. You can always click on the pdf on the site. Any changes should be made in that version.

[Maureen]

ssemmelroch wrote:

Great thank you.

I am also wondering why I have not lost any weight?

I am spot on I weigh all my food on a digital scale, nutrition is spot on, I did have refeed meal yesterday 2 small slices of pizza, no alcohol, have not missed a workout however I have walked my dog everyday including off days. I am taking nicoles bcaa, multi vitamin and cardio cuts pre workout. I know don’t pay attention to the scale but I am putting a lot of work into this and it gets frustrating.

Everyone is going to progress differently. You have to remember that the plans aren’t written EXACTLY for you. They are meant to cover a bunch of different people. You are just beginning the “cut” now. Let’s see what happens this phase!

[Maureen]

Nikki Cardenas wrote:

Naomi, is it the same with Rapid Fit?

It looks to be that way as well…quick Math.

[Author]

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