Maureen
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Is is possible to just let me know what macros are to be used for women meal plan 2? I’d like to swap out some food items on many of the meals. I made sure to ask this question at the last Q&a live and I believe Nicole said that macros would be given… thanks! Julie Feola
Hi there,
You will find the macros at the bottom of page two of whatever meal plan you are following. For challenges, we really strongly recommend that participants don’t swap foods in and out of meals. We would rather see you pick a different meal instead of changing things around. That way you can be sure that you are keeping things on point for the challenge. Good luck.Plan 1, thanks!
Hi there,
I would just follow what the amounts of the meals are….there were a couple of differences in what people were getting when they were adding things up. Are you getting a lower total number of fats for the day? Could you tell me exactly where your issue is and I can get you a clear answer. Thanks…sorry for the back and forthI want to keep the challenge going even though it is officially ended. I made option 3 VF non wt training day and noticed that the fat macros don’t end up. Is that on purpose? Thanks Sarah
Hi there,
Which weight plan are you following? ThanksHi everyone! I am from Holland. You guys are so lucky to have a NPowercamp with Nicole. I wish there was one here🙏
Anyway I started this challenge one week later so I am in week 4. I was getting into this challenge with an open mind, I havent trained for almost 9 months and I that period I didn’t feel like moving weights or whatsoever⛔I am a figure/bodyfitness competitor, my last competition prep was hell 👿(last year around this period) The whole prep I was insecure so it got in my head. After competition I got in a down spiral.📉Gained weight, a lot. So you can imagine how I was feeling about my body🐷 I had to change and I know I could do it otherwise I couldn’t be Dutch champion twice! So like I said started with an open mind, lift heavier then I had ever done💪 and on top of it all lost 5 kg!!🎉 I am strict with the diet, consistency is really the key!!!
Thank you Nicole and team for this opportunity!!!! 🙏🙏🙏I very grateful! Thank you from across the pond😘Nice job Hellen!
I bet it feels great to get back to training and actually LOVE IT! That’s the tricky part sometimes after you have competed….it’s hard to get the love back. Congrats 🙂 We are behind you 100% keep going!I am quite busy on the weekends with our farm. I have missed Nicole’s Sunday videos. I was able to watch the first one , so I am a few behind. I have a question about this weeks 8-10 reps. Are we to still lift heavy? If so where we left off from last week? I struggled with a few of the workouts going heavier, like the push/pull, but some I was able to advance. Please let me know. I feel like I am behind everyone else, it is depressing, but I keep plugging along. I don’t want to give up like I dis last January. Thank you for your reply.
Hi there,
The goal for whatever rep range is to lift as heavy as you can for the specified range for that week. You won’t be able to to the 4-6 range for the 8-10 (that’s my guess) I would just grab the weights and see what you can do. You aren’t behind…no worries. I am a week behind lol…does that help? Hang in there and finish strong. We got this!Hi guys! I am planning to do an 8 week butt program after the build ends. It is 5 days of weights a week, 3 butt/core days and 2 upper body days. I am 5’4″ and currently weigh about 118.
If I change my macros for 3-4 weeks to 1852 calories, 135p, 220c, and 48f, and then increase to 2046 calories 150p, 240c, 54f for another 4 weeks or so, should i see the same kinds of results that I get from this 5 week build, or are macros too high?Hi there,
It’s really tough for us to give you specifics about your macros….we don’t know much about you, how you respond to this plan, and what the new plan looks like…there are alot of factors. I would take what you did here on this plan and see where you end up. Ask yourself…How did I end up with this bump up in calories? Did I feel good? Do I want to gain a bit more muscle? You may want to stay right here. Depends where you started with your macros and how these did for you. Sorry I can’t get more specific…but it’s not an easy answer.Hi there,
Im sorry you are having some trouble finding something that works for you. Is there someone there that you trust to watch you on your form? They do have trainers….just not sure how qualified they are. If your back is tweaked at the moment, you might want to just give it a rest for a couple days and let it settle down. Have a trainer show you and then watch you do it. That would be my best advice. If you watch the videos here and can’t quite get the perfect form you might need a little more hands on for these particular exercises. Sorry i couldn’t be of more help to you.I see them listed for $22.99 https://nicolewilkins.com/product/npower-hip-circle/
There you go!!!
Are the hip circles on the website yet?😊
Hey there!
I will let the boss give some info on that. Not sure of the timeline there 🙂If we are running short on time is it ok to do super sets?
Thanks, JoAnnMy first response will be do what you need to do. But I would really work hard so you don’t have to do that. YOu are lifting heavy and doing sets with rest periods because you are really trying to get the most out of each lift. When you superset the intensity goes up, you don’t get enough rest and you are further fatiguing those muscle. Try not to…….:) Keep doing the best you can!
Hi!
I’m looking for a recipe to make the oatmeal blueberry pancakes so I don’t have to eat the oatmeal and blueberries in one bowl and then make the egg and eggwhites. I want to eat my pancake on the way to work or even before I get in the car.
Please help!! Thanks, SueHonestly….I have taken the egg whites, oats and blueberries and put them in a pan and made a huge pancake. It may not be Food Network worthy but it will get the job done!
Thanks for the reply, I’m not still struggling I was just wondering when you work with clients with a hx of back problems if you have them avoid any certain exercise. Can you still build muscle when not going heavy by doing more reps or will that just brak down the muscle.
Honestly, it depends on the injury and what they tell me that the Physician told them to avoid. I never override the doc. It is tough to put on muscle when you can’t lift heavy. The muscle needs to be overloaded in that way in order to get stronger. I think Nicole addressed this in her FB q&a….if you haven’t had a listen it might help to hear it from her. 🙂
On page one of the weight training workouts/Monday the rep range at the top left-hand corner indicates 4 to 6 reps, under the rest periods -Rep range indicates 3 to 5 reps. ((??))
Hi,
I see that. I would go with the 4-6 rep range. I have brought it to their attention. Don’t worry too much about it…..if you landed at 4 or 5 you are still in the correct range 🙂 Train hard champ!Hello there! So, for the preacher curl i used the machine the first week and then after watching your Q&A I used a barbell. Does it matter and what would be the superior option? Thanks!!
I think either one would be good for you to use. It gives you the option to do another if that piece of equipment is taken. Honestly, whichever one you feel like your form is better would be the one I would choose.
How does the height/weight option work for the meal plans. What i mean is why do we choose the plan for our height, not our weight? I can’t see 2 women who are both 5’4″ but one is 115lbs and one is 200lbs both needing the same amount of food??
Hi there,
You are trying to choose the plan that fits the best for you. Nicole recommends going by height. I am sure you can see that in order to make a plan, it can’t be specific to each and every person because no two people are alike. She makes the plans in a way that it tries to account for that fact (without making individual programs)
You are correct. Think of about 2 women, 115 and the other is 200. The 200 pound woman will probably lose some weight on the plan while training hard same as the 115 pound woman. The 115 pound woman might be able to gain a bit more muscle because those calories could possibly support that. But maybe not, maybe she already eats more than that daily….Do you see how so many different scenarios can arise that would make it tough to account for where everyone is coming from . This is a great way to give people a benchmark of how THEIR body responded to this plan. Did they lose weight, did they gain muscle, gain weight but lost inches…It gives someone a chance to then figure out where to go after doing a set plan. A long winded answer but I hope I gave you some insight on “why”.Hey Ladies,
I hear ya. Try not to panic. Sandy did have a good suggestion…..a digestive enzyme can help you break things down. More protein, carbs and fat that you aren’t used to can be a bit much for the system.
Make sure you are following the plan to a “t”…train super hard, that’s what the food is there for, for you to put that toward your workouts. It was a good point as well that muscle gain doesn’t usually happen without the possibility of gaining some weight with it. May not happen for some but it all depends where everyone is starting from. Thinking about your training before, what your nutrition was…all of those things matter with how you progress with this plan. I hope you just keep going and finish strong!can you please explain, (most likely again) the significance of doubling the fat grams on non training days? i am unclear as to WHY we up the fat grams and protein on said days. is it to keep up the calorie count? OR does the fat help absorb the protein? OR is there something else i am not understanding?
Hi there,
It’s to keep the calories still roughly the same when you are carb cycling…when you eliminate carbs, you have to get those calories back some how. So there is an increase in protein and fat in order to make up for that decrease in carbs. Hope that helps.This is probably a medical problem but you dont know if you dont ask. I have a history of 2 lumbar herniated disc which requrred surgery one at age 15, and another at age 25. I am 54 I also had herniated disc in my neck around age 35. I think I passed the 10 year curse as I am 54. I have lifted all my life and the surgeries were not from improper form just work related and probably gymnastics. Is lifting heavy the only way to achieve increase in muscle or could you achieve it from not lifting so heavy and increasing reps. I know I need to listen to my body just wondering with your years of training if I should not lift so heavy and if I should avoid certain exercises. Thank you so much, I dont want to jeopardize the goals I’ve made but I also want to see some change in my physique.
HI there,
I’m sorry to hear you are still struggling with that injury from time to time. Honestly, It’s tough to give recommendations without having worked with you. Speaking to your doctor or Therapist that you have worked with in the past would probably be your best bet. They know your history and are able to give you a more well-rounded list of instructions going forward. Sorry I couldn’t be of more help to you. Good Luck!Hi, Just wondering, We do not have Tilapia or extra lean ground turkey here, so I have been buying cod and using chicken breast instead, hope that is that ok? and the same Measurements.
and last question, can I switch taking an apple or banana instead of the gummy bears with my post workout shake? Million thanksHi there,
I am sure you have read it a hundred times already…so I apologize if you have seen this answer before. If you are skilled to make that switch and you found that the macros line up, then go ahead and use those subs. We don’t recommend substitutions because it will throw the macros off. I understand if you don’t have certain foods available. If you can choose another plan where you don’t have to make any changes, that would be my first recommendation. Same answer for the gummies etc. Good luck with the challenge 🙂The pre-loaded barbells at my gym max out at 65lbs. I have hit or exceeded that weight on some exercises. If the racks are taken should I use the 65 lbs and then do more than the assigned reps for that week?
Hi there,
I would initially say no…only because the goal here is to try and lift heavy with less reps on certain weeks (as indicated on the plan). iS there any way you can just do some exercises a bit out of order and wait for it to become available? I know if you train a busy times…it can be a pain. Do the best you can…..and just try and be strategic lol. Works for me!HI! I have a question about max weight with a pelvic floor injury. In short, my pelvic floor is reaching its max before my legs/arms etc. I have been able to lift heavier since the prior challenge, but I also do not want to prolapse again. My question is when I am lifting all that is safe for me to lift but I can get more reps, should I just go to failure with that weight even if it takes 10,12,15 or more reps? Thanks!
Hi Kayla,
Your safety is number 1! You need to do what you are instructed to do according to your doctor. If you reach your max….then don’t do more. If those heavier lifts just aren’t in the cards right now as you recover, then I would keep your reps higher. You know your limits…and if you aren’t sure I would definitely clear all of this with your doc so you don’t make anything worse. Keep working hard!Any advice….when doing barbell sumo squats, rep range 6-8, lifting a barbell up and onto my trap area to sumo squat is hard!! I had to have someone help put the 80# bar on me and then I was able to push out 12 squats. Should I use the Olympic bar and do them or stick with bb and do more reps? Hope that makes sense. I watched the video but it was just for db and bb link did not work. Thanks!
Hi there,
Have you tried the DB Sumo squats? But when talking about BB, I agree with Donna, Use the olympic bar and set up just like you were going to do regular squats…but your stance is just wider 🙂 Good luckI’m from Canada, where sadly we can’t get Boca Burgers. I was eating Amy’s California Veggie Burgers instead. But I just compared nutritional info and Amy’s looks to be higher in everything 🙁 Is there a suggested alternative? I’ve tried comparing nutritional info of other veggie burgers, but none are as low in calories/carbs as Boca.
Hey there,
If you can’t find a vegan type burger to help you meet those macros, I would choose another meal just so you can be sure you are getting the proper macros for each meals.Hi, I won’t be able to weight train for 3 days in a row in November. I will extend the challenge by whatever days I miss. (I live in Vancouver, Canada so just doing the plan for personal gain). Should I decrease the amount of food/calories I take in on those non training days since I won’t be using the carbs as fuel for the next day training session? I’m on meal plan 2. Thanks! Perry
HI Perry,
I would just eat the meal plan for “non Training days”. You will be all set 🙂
Hope that helps.I’m just switching my meal and trying the one that contains a slice of cheese. Which cheese is recommended? Thank you
Hi there,
Do the sliced cheese in a packet. Not the processed cheese. Look into the forum a bit more in nutrition. Nicole answered this and had the macros she liked for the cheese. I will look for it as well and post it here if I can find it.
