Maureen
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My weight is over 200 but I am only 5’1 which plan do I follow?
Hi there,
With all of Nicole’s challenges she recommends participants use their height to pick the meal plan if they don’t fit perfectly into one of the meal plan requirements. Good luck!Hi!! So looking at meal plans and The calories for me are too low to start. I am 5’8 128. Can I hop up to the mens 1 plan? Currently I maintain sitting around 2400 cals. I don’t want to get skinny😂. Let me know!! Xoxo
Hi there,
You can do what you want on this challenge. Just know it’s meant to be a shred type challenge. If you think that those calories are too low for you because you are on point with your nutrition currently then go for a higher plan. If you aren’t an avid tracker and are ball-parking where you are then I would go with Meal plan 3 of the women’s plan. Only you know where you are exactly right now. I am sure you can make the right call 🙂 Good luck.Hello. Curious if I need to do the female meal plan 3 or follow under one of the males
Female 5’10. 200#. Thank youHi there! Just go for the Women’s meal plan 3. See how it goes 🙂
I am a “smidge” over 5’6” but I weigh about 164-165…. not sure if I should do meal 2 or 3…in the last 35 day build I did plan 3, did not see a lot of body composition change during that one.
Thank you
LisaHi there!
I would go for meal plan 2 then if you are “just” over 5’5…..What’s the worst thing that could happen? You are shredded by the end lol. I meant best 🙂 Good luck.In the Do’s and Dont’s for Nutrition it mentions not eating Meal #5 or post workout meal on non-training days, however you also note a change from previous challenges and we should have all 5 meals just moved around for post workout. I’m assuming the do’s and dont’s were not updated and we should eat the 5 meals for phase 1? Please advise.
Hi there!
Just answered this in another thread. Great question. THe post workout meal is eaten everyday. The only difference is that you either have it after strength training workouts or on an off day you have it as meal 5. 🙂 Thanks! It’s noted and I am sure they will make the change.This may seem weird lol but how do I know what is considered a medium apple? Also for strawberries should they be average size not the extra big ones?
1 more- does the brand of balsamic vinegarette matter?
Thanks!Hi there,
Just use your best judgement…I am sure you can see some small apples (usually the real red ones) and some giant ones LOL. Just go in between. Don’t stress. I would say average strawberries. Brand doesn’t matter 🙂 Good luck!Guys I just received my supplements today! Let me tell you the taste is amazing!! The vanilla cupcake tastes just like the cake part and the banana passionfruit bcaa is fantastic! I am so glad I ordered these! I have been dying to try them for a while now.
Awesome! Thank you for the amazing feedback 🙂 Good luck!
At the top it says that I’m this challenge the post workout meal is even included on non weight training days but I’m the do’s and donta it says don’t eat post workout meal on non training days
Eat the post workout meal everyday. The only thing that is different is that it is placed after you strength train but if it’s an off day, you have it for meal 5. I made a note and will let them know. Thank you!
I need a little clarification on the post work or shake. There is a post workout protein shake and withnin 30 min of workout we are to eat post workout meal. Is this correct?
Post workout you can choose one of the 3 options. Shake, meal or vegan option. Choose 1 of the 3 and have post training. If you do not train that day, just have that “post workout” meal as meal 5. Good luck
Okay I need to confirm which plan to follow. I am 5’4” and 236lbs, so I need to follow MP3 correct? Thanks
Hi there,
Go by your height. If you don’t fit perfectly into one meal plan.
Good luckHi I’m 5’2 but 140lbs. Do I follow the meal plan for my weight range or height range? Thanks
Hi there,
Go by your height if you don’t fit exactly into one plan. Good luck!Just double checking. Women’s meal plan 3 says Ghee Butter but grocery list states Men’s plan only. Wondering if that’s just a typo? Thanks!
Looks to be a typo. It is found on the women’s plans as well. I will make note of that.
Thank you.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!
