Maureen
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The turkey bacon sandwich seems to only add up to 19g protein. The calorie count is close but if you add in more protein the calories for that meal will be over 400. Any suggestions on that?
Hi there,
Not all meals will be exact. That is the exchange Nicole has laid out for 1 LP. I wouldn’t worry too much about it.The turkey bacon sandwich seems to only add up to 19g protein. The calorie count is close but if you add in more protein the calories for that meal will be over 400. Any suggestions on that?
Hi there,
Not all meals will be exact. That is the exchange Nicole has laid out for 1 LP. I wouldn’t worry too much about it.Are True lemon/lime packets okay to add to water for flavor?
Thank you.
If they are calorie free then I am ok with that.
Hello,
I was fairly confident that I should be following meal plan 2. I am just over 5’6” and 144lbs. After day 1 yesterday however, I was STARVING. I went to bed hungry and kept waking up hungry. I still feel hungry after eating this morning. I also had about 3.5-4 litres of water yesterday. Do I need time to adjust or should I bump up to Meal Plan 3?
I’m worried about trying to gain muscle on only 1732 calories. That’s closer to wear I am when trying to run a deficit for weight loss.Thanks!
If you know where you were with calories and it’s lower then I would recommend upping to the next meal plan.
Hey Ladies,
Thank you for your patience. Here is the total for that meal:
31.9g carb
30.8 g pro
10.4 g fat
Chobani plain nonfat yogurtHOpe those details help.
Is red lentil pasta ok for a starchy carb? I see chick pea pasta but not the lentil……
We haven’t included it on the list. If you can make the macros work for it, go for it. If you aren’t skilled with macros, I would stick to the exchanges that are provided. Thanks!
Home body weight workout
Modifications for individuals with physical impediments?
Any suggestions will help
Looks like my exercise will take me about 3 hours.I’m doing mobility first with foam roller the struggle it’s real so hard to go down & try to kneel into the yoga Matt .#nicolewilkinschallenge
#nw60daychallengeHi there,
Can you be more specific as to what things you need help modifying? Thanks.I am 6’ weighing 160. I am on meal 3 (5’6” and over) I know today was the first day of nutrition but idk if I’m getting alenough calories since I am starving still after a couple of the meals? I feel like I need a 5th meal on a daily basis. I was thinking a protein shake..?
Hi there,
There are a total of 5 meals/day. Did you not eat 5?HI there. I cannot find the La Tortilla Factory wraps. What is the approx carbs/cals for them? I found a few “low carb” ones but want to make sure I am close.
Thank you,
ClaireLook for 50-90 calories
2-3g Fat
7-12g carbs
5-8g proteinI cant do these… my lower spine is fused. is there another version I can do?
Can you just do the push ups? If so, just knock those out! Good luck
what is this ? theres not a video for it and cant find it when i google it. thanks..
Hi there. NO need to google. all of the videos are on the main page where you found the box with “forums”. Here is the link https://nicolewilkins.com/exercise-demo-standing-alternating-dumbbell-flye/
You will see a box that reads DB only at home workouts.Hi, are there any videos to show how to perform exercises
Yep. If you go on the main challenge page where you found the box that said “forum”. You can find at home workouts and click on that and there are clickable links for exercises. link below.
Do you complete all rounds of superset before moving to the next exercises? For example, if I had SS1 and SS2, do I do all three rounds of SS1 before moving to SS2?
Thanks!!!
For super sets you do the 1st exercise immediately followed by the 2nd one. do the same format until you reach the desired sets for those exercises.
Hi there! Wondering if the weight drops in each set if the metcons or if you stay at the same weight for all 5 rounds? I am lookingbforwsrd to them, They sound fun!
I don’t see the weight dropping unless your form starts to suffer. They are tough ones!
I have a lot of equipment at home but not a pull up bar that has the assistance I’d need. What can I sub for pull-ups and chin up? Maybe band pull downs?
I think that would work. Yes.
It says that the wrap has 1 LP but 1 slice of bacon, 1 egg white and 1 whole egg don’t equal that according to the exchange list. Wouldn’t it be something like 2 slices of bacon, 2 egg whites and 1 whole egg?
There is residual protein in the cheese and the wrap. So it works out to 1 LP exchange. the wrap is one with 8g protein just for reference.
Can I substitute meals for the meal #5 protein shake?
Meal 5 does not contain a fat so it wouldn’t be a sub for one of the other 4. You can make a shake using the exchanges from another meal. Take a look.
If I understand correctly the post workout meal does not replace a meal I still have to eat my four meals a day even if I have a pay workout shake right?
It is 4 meals plus the post workout.
Train when it’s conveneient for you. 3 hours is a good meal timing.Is Dannon light + Fit Greek yogurt an ok substitute to plain Greek yogurt? 80 Calories & 12 grams protein?
My question would be would 12 oz be equivalent to a plain greek yogurt? Check the labels against each other. There might be added carbs and sugars that aren’t in the plain as well. Just my thoughts.
I noticed there is a recipe for cheesecake why meal would that be on to replace with the cheesecake ?
That recipe is in phase 2
1. Looking at the Nutrition plan I have been trying to lean towards being more vegetarian but still want to add some meat occasionally. Can I mix the plans, the Meat inclusive one and Veggie only one ?
2. Each plan for women has over 1700 calories. I only eat about 1200 a day and this might make me gain more weight. Can I lower the calories?
3. Can I switch up nutrients in meals with substitutes? Ex. if I have apples but no bananas, can I just replace it.?
4. I come from a Keto diet which I couldn’t follow anymore due to having colon pains and the doctor recommended I switch to a more comprehensive diet. Eating rice and more carbs worries me that I will gain weight. I have about 30 pounds to lose * 10 of which I regained after the keto. What do you recommend?Hi there,
Let me address your questions:
1. The plans aren’t meant to be mixed together. If you want to swap by just using macros and are experienced with that then you can go for that.
2. Just curious why only 1200 calories. When exercising especially 1200 is super low IMO
3. You can exchange foods out using the indicator next to the food ie 1 LP and then look to the exchange list to find a suitable option for you.
4. I would just transition to this plan. Everyone’s body will react differently. It’s really hard to dispense advice when we don’t know you. It also becomes more of a personal program per say. Any keto questions, feel free to contact Naomi. She might have some general advice for you.Can we double up on meals if you skip one
I’m sure you can but I would imagine you will b stuffed. Just do your best to space them out.
ok so i understand how to exchange one food for another in the same category as an even trade, but what if it says something like, (1/4 f) avocado… what then? do we exchange it for another fat but only 1/4 of the amount???
You are correct. If it says 1 LP that would be 1 exchange for lean protein. 1/2 F would be 1/2 a serving of the listed fat you are looking to add. You are on the right track.
How much time should I allow to lapse between the Post Workout shake/meal and my next meal please?
I would give it 2-3 hours. Depending on your schedule.
If you aren’t used to eating prior to training: Try and eat 1/2 the meal before and then eat your post and shortly after the rest of the pre. Just a suggestion.Quick question. How much water do we drink in one day? I found it before in the notes and now can’t find it. Is it 1 gallon or 2?
Shooting for a gallon is good. If you aren’t used to that go for 1/2 your body weight in oz.