Maureen
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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.Hi!😊 I started the challenge with 140lbs My plan is number 1 Because I am 5’4″ This week I am just weight myself And I am 133 lbs😣 Should I need to be concern now or I need to change for meal plan number 2 What will be the best advice. Thank you
Hi Maria,
Do you feel hungry? Are the calories in that meal plan lower than what you are used to? Just asking some questions. THanks.I have a question in regards to the pumpkin loaf. I am not a pumpkin fan at all can i switch it out with bananas? I know you dont like to make changes to the meal plan.
Hi Bridget, YOu are correct lol. Substitutions can be tricky…that’s why we changed the structure of the meal plans. I would imagine that a banana would bump the carbs up quite a bit. If you are skilled with macros you can see if you can make it work. But I would just pick another meal, that way you can be sure the numbers will be where they need to be at the end of the day. I know, not the answer you wanted 🙁
On Monday last week, I ate 14 oz of fish for lunch! That is what I thought the meal plan #1 (meal 3) said to do. No wonder I thought my total cals on myfitnesspal did not add up to the same as Nicole’s. I am assuming it mean ONE 4oz portion? Yet in all the other plans, it merely states the amount without the number of portions. Just an FYI. Changing it to 4oz for my second week….
Thank you. Yea we are aware of it. We had alot of questions on that one. It was written 1 4oz serving…..We are aware it should have been more clear. Sorry about your stomach 🙁
any recommendations on the best buy or really anything that has to do with these for those who have eaten them before…i know nothing about the vegan meals but want to keep an open mind and give them a try…
Just start with the easiest meal…less ingredients and go for it! It’s a good change 🙂
I have edamame noodles do these count
Hi Wendy,
I would have to say No…I don’t have those macros and unless you find they are the same, I wouldn’t make that substitution. 🙂Thank you for this, I can give up the tuna, I’d really like to add the (non weight day) Teriyaki Chicken to my meal plan though and it calls for Avocado, wondering what a good substitute would be . . . almonds? if so I wonder how much would be the equivalent.
Hi there,
I’m sorry but i am going to give you the same answer as above. Try another meal if you want to sub things in and out. It’s going to change the macros. If you feel skilled in using MFP and making a sub work, then go for it. My guess is if you are questioning it….you probably should just pick another meal so that you can ensure you are following the plan as written and not make mistakes. THanks.I feel really dumb for asking this but it’s weight right and not a fluid ounce?
Don’t feel dumb. Just turn on your scale, then put your bowl on the scale and press “tare”. It will zero it out. Then put the cottage cheese in the bowl until it reads the desired amount. There you go!
so are we talking weight training meal # 4 with the lean gb and broccoli should be sweet potatoe
Looks like there is a red potatoe meal AND a sweet potatoe meal. Don’t fret. Just follow as it’s currently written.
Yes Ladies,
This has been changed. The number was off but the meals were ok. 80g instead of 40g.It’s a junk fish. Farm raised. Bottom feeder.
Of course you can substitute any food if don’t like it or can’t eat it
This was a response on the nicole wilkins facebook group to my question about not doing substations when doing the challenges and my question as to why so many people on that group are against talapia….HI Wendy,
Just personal preference. Try not to let others sway you or effect how you feel about things. Some people need to express their opinion about everything. I am a believer in just keeping my head down and do what I want for the reasons I want to. Go get em champ!When I click on rules and FAQS for 35 day build challenge it takes me to info about 10 week photo shoot ready. How can I get to FAQS and rules?
Hi there
are you referring to the overview section?Is coffe ok? And can I use sugar free creamer? Also can I add hot sauce, lime or veggies to the meats like pico? What about if I’m still hungry after eating all my meals alternatives?
Yes,
Coffee is ok. I would try to avoid the creamer…added calories. Hot sauce is ok and pico I think is fine. If you are still hungry…I would just give yourself more than just a week to get your body adjusted. That might get worse lol or it might get better. If you were used to eating more calories, the next meal plan up may be better for you. But I would give it some time.I am not sure why, but I have not been able to view the exercise forum. I have access to the other areas. This area only allows me to make a post
HI there,
I am really sorry we are having trouble with that forum. Until this glitch is fixed just post any of your training questions in the general chat forum. Thanks so much.
