Naomi
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Trust the process, and trust the plan that Nicole has laid out for you. But most importantly, trust your instincts! If you want the physique you described, it takes muscle building first, and the fat loss will come once you build the muscle. Fat loss is harder if you don’t build the muscle first because muscle burns more calories than fat (muscle is metabolically active, fat is not). It’s only week 2…. keep going, you’ve got this!!
Is the oatmeal, almond butter, almond milk, and protein powder a shake or an overnight oat type meal?
Whatever you want it to be! You can make any of the ingredients in the meal plan your own creation 😉
I need a bit of clarification regarding discrepencies between meal options #1 & #2. I am currently using the Muscle Building for Women under 5’4” & under 130lbs and there is a slight difference in the listed macros. For example Meal 2 options have different macro counts. If I choose meal 1 option #1, do I need to stick with option #1 for the remainder of my meals for the day to keep total macros in check? I am well versed in using the exchange list without any issues/confusion but the difference in macros is a bit confusing. I hope this question makes sense.
Hey there- Nicole calculated all the foods in each of the meals for the meal plan, so she’s done all the hard work for you with the calculations. All the meals in Muscle Building Meal Plan 1 (except Meal 5/Post Workout) add up to roughly:
348 calories, 33g carbs, 27g protein, 12g fatMeal 5/Post Workout adds up to: 240 calories, 33g carbs, 27g protein, 0g fat
None of the meals have different macro counts in options 1 or 2 of the meal. So, for example that you gave, Meal 2 still adds up to 348 calories, 33g carbs, 27g protein, 12g of fat, but Nicole used different portion sizes of different macro food sources to add up to that total. You are completely “safe” choosing from options 1 or 2 throughout the day for your meals.
If you are not 100% confident with using the food exchange list, I would recommend just following the meal plans as they are laid out without swapping anything else out. But, again, you can choose from either Option 1 or Option 2 and don’t have to stick with only Option 1 or only Option 2 because all the meals add up to the same amount.
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
Does Nicole recommend any meal kit/services? Can I ask this question (is it allowed) on the fb page to see if anyone else has recommendations for meal kits?
There are quite a few bigger name meal prep companies out there now, but there aren’t any that we specifically endorse though I know she has used MegaFit Meals in the past. If you do use one, just make sure the calories and macros fit your meal plan in the challenge. This isn’t really a challenge-related or challenge-specific question so you can ask on the Facebook page.
Thanks. I was just wondering if I should be eating more because I am burning so many calories. I usually walk twice a day plus my workout which add up to 10-12 kms.
You should be having the amount of calories and macros that are on your food plan target for your height for this challenge. Which meal plan are you following?
Block 3 doesn’t list hollow hold or situps(but they are in video) and in block 6 dumbbell swings are listed as 15 but in video we do 20 swings.
The video is correct, we are getting the ebook corrected. So it should be:
3 ROUNDS
Single Arm Plank Row (1 min): 10 reps right arm
Sit-Ups: for remainder of the 1 min time block
Lying DB Pull-Overs: 12 reps
REST REMAINDER OF MINUTEThanks for the catch! 🙂
Block 3 doesn’t list hollow hold or situps(but they are in video) and in block 6 dumbbell swings are listed as 15 but in video we do 20 swings.
Hey there- let me check on this for confirmation and get back to you asap!
I joined the 6 week challenge a few days late, so I missed being able to actually participate. I needed something to help me get back into the swing of things and be more consistent after having my first baby. I am excited to get back at it. I can’t believe she will be 9 months next week! 🫢 That being said, I’m still nursing her. How many more calories should I be adding to the daily meal plans or is the suggested total fine for nursing still?
Hey there! Congratulations on your baby!! 🙂
The nutritional needs of your baby while breast feeding is something you’ll need to discuss with your OB, as this is out of our scope of practice as coaches to know what your individual caloric needs are for feeding your baby and should be discussed with your doctor. You can bring the challenge nutrition plan in to your doctor (or email it to her) and ask her what she recommends specifically for you and your baby’s needs based on the challenge nutrition program you’re followng.
Best of luck with your new baby and health/fitness goals!
Hi All,
I just started the creatine and never had it before. Im finding every time after I take it I have the worst acid reflux for the rest of the day. I put it in my protein shake. Does anyone else have this problem? I am taking the suggested dose but maybe I need to half it? Or is it something to push through till body gets used to it?
Thanks!
Hey there- I haven’t personally had this experience before with creatine, but go ahead and decrease the dose by 1/2 like you said and see if that helps.
I did find this information about creatine and acid reflux: Creatine is generally considered a safe supplement, and there is no strong evidence that it causes acid reflux. However, some individuals may experience mild gastrointestinal side effects, such as bloating, diarrhea, or nausea, after taking creatine.cIn rare cases, creatine may worsen pre-existing gastrointestinal conditions, including acid reflux. If you have a history of acid reflux or other gastrointestinal issues, it is recommended to talk to your doctor before taking creatine. It is important to note that the risk of gastrointestinal side effects is generally low when creatine is taken at recommended dosages.
Hi Team!
When using the exchange list, should we only be swapping/exchanging one item from each meal? Or can swap all of them?
Example is if a meal is a LP, SC, V, and F can we use the exchange list for all of those categories or does that defeat the purpose? Should we keep what Nicole has but swap minimally?
As long as you stick to the portion sizes and swap for even exchanges, you can exchange whatever you want. You can exchange one, two or all of the items in the meals.
Has anyone put the ice cream recipe in the ninja creamie? I’m a newbie to this machine. Wondering if the recipe worked as is? Thanks!
You can give it a try and see how it turns out 🙂
Hey, team! Question about the smoky tempeh tacos–the recipe makes three servings, and we get one taco for meal 4 (fat loss plan 2)?
*My shock at only getting one taco probably explains why I’m on the fat loss plan.
Correct, the recipe makes 3 servings and the Vegan Fat Loss Meal Plan 2 calls for 1 serving of the Smoky Tempeh Tacos.
Hi!
I used that code and it is not working. Does it not work on Creatine? It says on all nutritional supplements.Creatine is not discounted at this time, no.
When you go into the workouts there is a “join” in the upper right corner. Okay thank you for the information.
Are you looking in the ebook PDF or are you accessing via Nicole’s website? If it’s on the website, that is to become a member of Nicole’s website and doesn’t have anything to do with the challenge.
I have done the first two days of exercises. Am I suppose to hit “join” each day. I have not done that for either exercise. Please let me know. Thank you for your help.
Forgive me, I am not sure what you are talking about. Hit join where? This is not something you ever need to do, you just follow the workouts and meal plan in the challenge in the ebook PDF. Where do you see “join”?
Is there a food exchange for regular green peas? I know they are more of a carb than a vegetable and I love them but didmt know where to fit them in. I see snow peas but thats different than regular peas. I suggest you only use the foods in the meal plans and on the exchange lists and just wait till the challenge is over to incorporate foods that aren’t included in the challenge. Regular pease are higher in sugars and carbs so they aren’t an even exchange with veggies, which is why they aren’t included.
Its says on non training days to est meal 5 as the alst meal. So basically thats protien and my fruit closer to bed time than any of the other meals. I thought it was better to eat a slow digesting carb closer to bed time. So I was just wanting confirmation that this was still beneficial to do instead of swapping that for 4 on non training days. Idk I just feel lile the fruit sugar would have time to give me afternoon energy as meal 4. We recommend that you eat meal 5 as your last meal of the day on non lifting days for best results for optimal recovery and repair.
I would like to incorporate more fruit and im kn the lowest calorie plan soy only fruit is meal 5 after my workout. Can I swap half starchy carb at breakfast for half a fruit?
This is not recommended, no. For best results, follow he challenge as Nicole has it laid out. Fruit has quite a bit more sugar that starchy carbs and is not an even exchange.
I am confused about the workouts format for Mon and Tuesday. The calenders and chart say legs Monday and shoulders Tuesday but the workout with videos are reversed . I did shoulders today because that was the video listed for Monday and not sure if it was supposed to be legs. Follow the workouts, the calendar lists the FOCUS of the workouts but your will be working multiple muscle groups during each workout, not ONLY the muscle group that the workout is focus on 😉
Also there is se leg work in the shoulder video and leg day is either prior to or after it, im guessing Nicole has it worked out to where we dont overtrain because I thought you weren’t supposed to work the same muscle groups on consecutive days. Same answer as above, you will be focusing on using several muscles during these exercises but have one that will be the main focus. You will not be overtraining if you work the same muscles multiple times per week unless you are working them hard and exhasting them. Nicole designed these workouts to where you can work multiple muscle groups multiple times per week without overtraining or risk of injury.
When I do squats with dumbells it seems to be easier on my back/neck to hold them at my sides instead of on my shoulders. Ive always wondered if this was still just as effective. Holding them on my shoulders limits the weight I can use but my legs can take more weight and it always seems/feels awkward to me to put them on my shoulders unless it’s a barbell. Yes, dumbbells are fine and just as effective. If it feels better on your body, it’s probably better on your individual body to use dumbbells instead of a barbell. I feel the same way and don’t do barbell back squats anymore, only dumbbells in my hands down by my sides for squats.
I know it says you can switch up your rest days but just wanted to make sure I’m clear that the program is set up so that if I want to do all 4 workouts Monday thru Thursday that could I still do this?
You can do that, yes, unless you need a rest day in between. As long as you keep the workouts in order and as long as you aren’t feeling burnt out or too sore, that is fine to do. If you start feeling too sore or like you aren’t recovering well> I recommend you break of the 4 days of straight workouts with a rest day in there somewhere.
Ok gotcha!
Are blocks 2-5 all emom or just block 2? Just Block 2
Are the supersets three rounds of each superset? Each block is 8 minutes so you have 8 minutes for each block to get the number of reps indicated in for each exercises of supersets or trisets with as many rounds as possible that you can get in.
This is for the trisets also.If block 6 is amrap, then are the reps listed just for reference? AMRAMP in this case stands for As Many Rounds As Possible, so do the number of reps indicated for as many rounds as you can get in the 8 minutes.
Read over page 17 again so you can have a better idea of how this is set up and how these workouts work 🙂
I’m going to try something different and try the vegan food plan. I’ve never eaten full vegan before. Wondering if it is better to ease into it or just dive in 100% ?
It doesn’t matter if you ease into it or just switch cold turkey to vegan. You are pretty much just eliminating animal-based foods to all plant-based foods, which really doesn’t (in itself) affect your digestive system.
I might have overlooked this in the materials but what should be our goal on timing of food. I know meal 5 is after workout but otherwise every 3 hours or when you can?
About every 3-4 hours, but it really depends on each individual, what your daily schedule is like, around when you get hungry, when you can fit in meals, etc. There isn’t really a one-size-fits all, it’s whatever works best for you 🙂
Hi! I need clarification on the blocks. Are blocks 2-5 all emom or just block 2? Are the supersets three rounds of each superset? And the trisets two rounds of each? If block 6 is amrap, then are the reps listed just for reference? Thanks!
Hi Rosemary! Can you please let me know which workouts you are following so I can best answer your question? If you give me page numbers in the ebook of the workouts you aren’t sure about, that would help even more 🙂
Do we measure the protein raw or cooked? Meal plan says 4 oz ground turkey, or 4 oz fish…
Thank you!All proteins are measured cooked.
