[Maureen]

jlandujar wrote:

I am feeling tension in my traps from yesterday’s shoulder workout. I am trying to stretch my neck on and off during the day and will go to the gym tonight for back/triceps workout. Would you recommend I foam roll/self massage with ball before this workout? This is an area where I have a constant battle with tension causing headaches.

I would specifically roll the areas you are training. Then do an all over after. You can use a lacrosse ball to get specifically in those traps. Don’t roll on it. Just lay on it. 5 deep breaths and move it to another part. Avoid putting direct pressure on your spine. Let me know if that helps.

[Maureen]

Timikie Johnson wrote:

Hi Team! Nic, I made the protein batter exactly as you detailed. I scooped 1/4c per pancake and got a total of 15 pancakes divide by 3 and I get 5 servings. You state this should make 4 servings. I’m trying to figure out what I’m doing wrong before I make another batch this evening. HELP….. Thanks

Hi there,
I had more pancakes too. So I would take 15 and divide by 4 because it was yielding 4 servings. So one serving would roughly be 3 and 3/4 of a pancake. You might want to try the muffin tin as well. Even number lol. I had to do 1 pancake plus a 1/4 lol. They were all the same size so that helped. Don’t stress. Just do your math. Let me know if you need anything else. I hope I read your question correctly. This has been asked a ton but in different ways. 🙂

[Maureen]

ddpearce02 wrote:

How do you all prep your tuna and avocado meal? I have a hard time with the lack of texture. Is there something we can add like celery or something for some crunch and something to add some flavor? I just don’t want to throw macros off.

I mix the tuna and avocado. Toast the bread and melt the cheese on top. 🙂

[Maureen]

jlandujar wrote:

Does it matter if it is albacore tuna with water or chunk light tuna with water? I have been buying albacore with water from Sam’s Club (actual water and not broth or soy listed in ingredients).

Either one is fine. The albacore is much whiter and tastes better to me.

[Maureen]

Jessica wrote:

I’m only on day 2, but agree, it’s a lot! Which I’m surprised to hear myself say, cuz I ate lots of junk before. I’m doing my best to get it all in.
My struggle is deciding when to stop eating? How long before bed? Does it matter if there is a lot of carbs, such as rice, right before bed? I’m a night shifter, so my time/schedule is a little different than most.

Hi there,
Just work on getting the timing down throughout the day. It’s ok if you eat close to bed. The important thing is to get in the calories 🙂

[Maureen]

shawna_wales wrote:

I order the middle package, bronze maybe? Is that supposed to come with supps and a band?
Thanks in advance. -Shawna

shawna_wales wrote:

I order the middle package, bronze maybe? Is that supposed to come with supps and a band?
Thanks in advance. -Shawna

The middle package is Silver. It includes:
OUR MOST POPULAR PACKAGE – SAVE OVER $30!

The 60 Day Total Body Transformation Challenge Silver Package includes:

√ Access to the 60 Day Total Body Transformation Challenge Program
√ Access to the 60 Day Total Body Transformation Challenge Forums
√ $10 Challenge Discount for NicoleWilkins.com members
√ nPower Nutrition Complete Stack (Isolate, BCAA, Multi)
√ nPower Nutrition Sleek Shaker Mini

[Maureen]

Becky Martin wrote:

I eat meal 3 for lunch at 11:30. I can not change this time for lunch. I get home around 3:45 and am starving. My weakest point of the day eating wise. Can I have Meal 5 at 3:45 and then eat my meal 4 around 6?

Why not eat meal 4 at that time. Remember, your meal 5 is the Post workout meal. So if you train. Meal 5 is consumed post weight training. If you don’t weight train it remains at meal 5. I hope that helps.

[Maureen]

mwaalk wrote:

How can I prepare my oatmeal in bulk? If I am suppose to weigh 40 g dry, is there a way to make multiple servings at once? I would like to prepare at least 3 to 5 days worth to keep in the refrigerator otherwise it takes me forever in the morning to cook one serving in the microwave.

Hi there,
I would like to say that I would know the exact serving it comes out to when it’s cooked but unfortunately I don’t know that info. Oatmeal expands into more so it’s hard to say. You could make one. Weigh out the dry. Then cook it and weigh it again. (take into consideration the weight of your bowl. Then you can figure it out from there.

[Maureen]

katepez1977 wrote:

Sorry if this has been asked but I looked and think i saw it to say that we still eat the post workout meal as meal 5 on our rest day. Then under the do’s and dont’s I saw do Not eat the post workout meal. Could you please let me know how many meals and what to pick from on a rest day. Thanks so much

HI there,
You still eat the post workout meal each day. If you train with weights you have it right after your training, if you don’t train, eat is as Meal 5. Happy eating!

[Maureen]

kids_expressions wrote:

I have had a recent hand injury. Plan on having stitches removed Friday. I am modifying several moves besides legs and cardio. I am just 5ft 4in following diet 2. Should I be following diet 1 until I can fully complete workouts?

Hi there,
So sorry you are injured. Happy to hear you are pretty much healed. I would just follow the diet the same. You will be back in action in no time. Good luck!

[Maureen]

lklinger07 wrote:

Is this move similar to a dumbbell upright row but the range of motion is greater… bringing elbows to about ear level?

HI there,
You can bend at the waist…so you will be in the same position as if you were doing DB rear delt flyes. Let your arms hang. Your knuckles should be facing out in front of you. Now bring the weights up in a row where your upper arm stays perpendicular to your body. Your hands will still be in the same position as when they started. Knuckles facing forward.
https://nicolewilkins.com/exercise-demo-bent-over-dumbbell-high-row/ Here is a link.
Let me know if that helps.

[Maureen]

Hey Ladies!
It’s all good. No need to submit the other side. 🙂 Have a great challenge!

[Maureen]

Leanne wrote:

I have been using the Pure life bread, its so dense and looks alot different to the sprouted bread that I have seen other participants use. It isn’t sliced either so working out what a slice looks like and thickness is a little tricky. The postage on USA foods is $10 for me, so 2 pack of jello was going to cost $17 or something.. eek! i opted not to get it… im going with sugar free maple syrup instead.
Woolies sells BIll’s bread that is activated grains.. is that the same thing as sprouted?

HI there,
I am not sure if that’s the same…I have read that when it’s “activated” it’s easier to digest. Did you plug in the macros to see if that will work for the meal? That would be my next step.

[Maureen]

jesicaace7 wrote:

Do we drink the BCAA immediately after our workout? Thx!

Hi, I would sip them during your workout 😉

[Maureen]

jesicaace7 wrote:

When baking the veggies are we measuring the 200g before or after cooking them? Thx!

I would roast a bunch up and then measure it after you cook it an portion it out to each meal. 🙂

[Maureen]

jesicaace7 wrote:

Some meal options call for ketchup. I’m wondering what is the ketchup for? Nothing that is an option with the ketchup sounds appealing. Thx!

There are extra carbs associated with that choice. Is there another meal you would like instead?

[Maureen]

zeewray wrote:

Is it ok to have the vegan option if im not vegan and not eating any other vegan option from meal plan 1?

Yep! No rule that you have to be vegan to each that option. Enjoy!

[Maureen]

Super Sarah wrote:

For the yogurt, does it have to be plain non flavored Greek yogurt or can it be like a dannon or okios Greek yogurt?
I didn’t make the chocolate peanut butter protein granola bars. I can’t afford the protein at the moment, so would it be okay if I just had the apple and Greek yogurt as a snack? Or try another meal option?
Or what other protein powders do you recommend for being on a budget?
Thank you in advance😊

Hi there,
I would suggest picking another meal. As far as protein powders go, we don’t recommend other brands of protein. You can check out the macros on Nicole’s and choose a suitable brand at the vitamin shop near you and get something that would fit those macro needs. Good luck on the challenge

[Maureen]

kelli_73 wrote:

What is the reasoning behind the pudding? Can I leave it out?

Hi there,
There are carbs in that mix. Do you not like it in there? If so, try another option for that post workout. You can do the raspberry shake meal. It uses plant based protein and cashew milk. Hope that helps.

[Maureen]

zeewray wrote:

Is it ok to have the vegan option post workout meal if im following the meal plan 1? I do not eat any other vegan option from that plan or is it best to stick to non vegan if im not vegan ? Thank you

You can have the vegan option anytime you would like to eat it. 🙂

[Maureen]

Leanne wrote:

Hi there.. How many grams is a slice of cheese for meal plan 1? thank you..
Leanne

Hi.
I believe Nicole was looking for a slice of cheese that was 45 calories. I don’t know the exact grams of it. I will have to find where she posted that exactly. My guess is that she posted it more than once lol. This was a common question.

[Maureen]

kelli_73 wrote:

I would like to add on to the Cheese Slice question…. In the meal plan 3… There is no cheese slice on the Meal 3 Option 2, like all the other plans. Is that by design or was it missed?

I think you are ok. The cheese is in the other meals…but there is only 1oz of avcoado in those meals. 3oz are in meal 3 so I would guess that was the method to her madness in making those macros work. Hope that answers your question

[Maureen]

andreastumpf8 wrote:

Maureen, the problems are not the reps, it is the set of 5. How to make the example of a 3-set pyramid working for 5 sets. And I am not the only one being confused.I will do the first two sets as a warm up and then the pyramid. And honestly, I will not ask any other questions.

Hi there,
Ask away. We are only here to help. If that first answer wasn’t helpful enough for you, then ask us to clarify it a bit more. There are alot of concepts here that are foreign to people, we try and answer them the best we can. Continue to ask as many questions as you like, there are plenty of other people that would benefit from you questions.

[Maureen]

SueAnn wrote:

I don’t normally eat much redmeat, but I do want to try the top sirloin meal plan. What are some suggestions on how to cook it without drying it out?

Hi there,
Can you grill it? That usually comes out awesome!

[Maureen]

Rebecca wrote:

Hi there
Can you add water to this meal? I can’t get it to blend up with the ingredients as stated.

If the consistency isn’t what you need, feel free to use some water. No problem. 🙂

[Author]

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