Naomi
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Clarification if the amount of orzo should be 1 cup cooked orzo for the whole recipe as indicated (giving 1/5 of cup per serving)? Just seems like very little orzo when a seeving in the exchange list is 1/2 cup.
Hey there- the recipe makes 5 servings, so depending on your meal plan and how many servings of meatballs your meal plan calls for, it should all even out to be accurate for your target meal goals.
I was just looking at the new videos and the Saturday video is the same video as day 4. I am wondering if you can send the glute and hamstrings video? I love working out with the videos because I tend to push myself harder.
I will let tech support know so they can fix it 🙂
Hi team! For the dual cable pulldown exercise the video link takes us to the wide grip pulldown. I love both exercises but wanted to check which one we are supposed to do. Thanks so much!!
Hey there- A dual cable pulldown is the same thing as a widegrip pull-down, you just use two of the handle grips. So same movement, same equipment nt, just using different Han grips instead of a straight bar 🙂 VIDEO
I’m having a hard time with dried fruit, what is it and where can it be found in a grocery store? I’ve had dried mango that comes in a bag but it’s super expensive for a small amount. Last phase I used frozen berries for post workout meal and I’d like to continue using it and making a shake post workout, unless you tell me otherwise. The bag of frozen berries have zero added sugar but contain 15g per cup of sugar.
Dried fruit is dehydrated fruit, which means the water is taken out of it (hydrate = water, so de-hydrate is minus water). It’s exactly the same as beef jerky (dehydrated beef), but for fruit. Dried fruit is in the fruit section of any grocery store and is more expensive (just like beef jerky is more expensive than regular beef) because of the dehydration process. If you watched Nicole’s videos in the nutrition section, especially the one about how to use the food exchange list, you will find the list of fruits you can swap out and exchange, as well as the amount per serving for your meal plan.
Frozen fruit is simply just regular fresh fruit but frozen. As long as you read the ingredients on the package and the only ingredients in the frozen bag of fruit is the fruit itself, then it is no different than eating fresh fruit, it has just been put in a freezer (that is the only difference between fresh fruit and frozen fruit as long as there are no other ingredients added).
So to recap:
Fresh fruit = fruit that has been freshly picked and nothing has been done to it at all
Dried fruit = dehydrated fruit, or fruit with all the water taken out via a dehydrator
Frozen fruit = fresh fruit that has been exposed to temperatures cold enough to freeze the fruitThe demo link appears to be broken. TIA
Thanks, I will have the tech team check on this and fix it 🙂
Can you find any orzo? Compare macros….looks like 1/2 cup of cooked orzo is about 40g carbs and 8g protein. According to a logging app. You can compare regular to whole wheat and see how they differ
It looks like she ordered some from Amazon and they will arrive on Wednesday (Facebook Community Page post lol)
I’m trying to use the discount code we got for the build and burn challenge for creatine and it’s saying it’s not valid. Did the code change?
Creatine is not included in the discount.
Hi! Planning ahead for Phase 2 (Burn) and I’m noticing no dairy (except two places as a “fat”) and no gluten in the Women’s Meal Plan 2. Before I go crazy with making exchanges, is this on purpose? Is it better to avoid gluten and dairy during this phase to see better results?
People tend to get better results in a lean out phase without dairy or minimal dairy, and gluten can tend to cause inflammation even in people who don’t necessarily have gluten sensitivities.
Meal 4 lemon turkey meatball recipe macros are, per serving, 265 cal/8 g fat/26 g carb/26 g protein. However, the total meal macros listed at the bottom of that second page are, 336 calories/12 g fat/25 g carbs/32 g protein. The difference is 71 calories, 4 g fat and 6 g protein. Is there a missing food such as veggie or 1/2 fat?
Also, if 93% lean ground turkey is considered a FP, shouldn’t it state by meal #4, (FP, SC) instead of (LP, SC)? Or since there are egg whites in the recipe, it’s considered LP?Which meal plan are you following, please?
I started last Tuesday taking the creatine last Monday and I started to feel those symptoms not too long afterwards that same morning. I noticed I started to feel warm and clammy, then tingling sensation in my cheeks. Then a bit later I started to get chills. I took it for 3 days and all 3 days, I felt those symptoms so I stopped for one week and restarted two days ago (Wednesday) and again, the same symptoms. I thought maybe it’s better that I don’t take it.
Correct, if you are experiencing that every time you take it then I would stop taking it.
My bad, I actually had another question about creatine. I started taking it last week in the morning, 1 scoop or 5 grams. As the day went on, I started to feel hot, sweaty and a tingling sensation in my cheeks, is that a normal reaction? I am 52 and I am in full menopause, I thought maybe I was starting to experience symptoms from menopause which I haven’t yet, no hot flashes or night sweats etc until I started taking creatine. I stopped taking it for a week and started taking it again today. Not sure if this is normal while taking this supplement.
People may react differently to different supplements, so yes this can happen. You said you started taking it last week, and “as the day went on…” which day? The first day? Did you only take it that one day last week, then felt this, then stopped until today and you started taking it again today? If so, did you feel that again today?
Hi, just wondering if you ship products to your northern neighbor, Canada? I would love to order and be able to try Nicole’s supplements and purchase her merchandise but I’m not sure if you ship to Canada. If not, how can I order to receive them? Would I need a US postal box to pick up from at the border? Any help is appreciated.
thank you,
Leica.Hi there- I know we do not currently ship to Canada, but I don’t know specific details on how you can order to receive nPower supplements. Can you please email your question to: [email protected] and someone can help you further there?
I’m sorry Naomi, I meant to say Meal 2 – Option 1 and 2 (the SC are a 1/2 more on option 2 and everything else is the same). I get what you are saying and I don’t over think it too much. Just this particular scenario had me pondering.
If you add everything up in options 1 and options 2, even with the 1/2 difference in SC, the calories and macros should still come out to be roughly the amount of the meal goal totals.
Women’s Meal Plan 2, Phase 1 – I was curious why the first option 1 has LP, SC, F and option 2 has LP, SC 1 1/2, F? If I do the exchange for any of these option 2 gives me 1/2 extra SC.
Option 1 for that meal plan has 1 LP, 1 SC, 1/4 FR and 1 F. Option 2 has 1/2 FR, 1 1/4 LP and 1F. The fruit servings are different in these two options, which will account for a difference in carbs, but the two meals will equal out in total calories and macros.
Don’t overthink it 😉 Nicole did all the math and meal combo work for us. Each meal is roughly the same totals in calories, carbs, proteins and fats. Option 1 or 2 might be different in the TYPES of carbs, or one might have a lean protein but more fat source while the other has a fatty protein but less of a pure fat source, even though the total fat will equal out the same, just coming from different place. Make sure you watch the video How To Use The Food Exchange List HERE
I had a quick question about the training order in the program.
I do a lot of these programs and generally aim to hit all five sessions each week, but realistically some weeks I only manage four. When that happens, I like to prioritize lower body and avoid missing leg day. In this program the last training day of week is lower body and I missed it last week.
I’m wondering how important the order of the workouts is and if so why? Does it make a big difference if the order changes a bit from week to week?
For example, would it be okay to move the glutes/legs day up and leave an upper-body day (like shoulders or chest/biceps) for last when needed?
I also have a shoulder injury, so if I do need to miss a session, I’d prefer it be shoulders and focus on physio that week instead.
Thanks so much!
Hi Angela-
Nicole does arrange these workouts in the order that she does so that you have plenty of rest days between upper body/lower body days for proper recovery. That being said, the order of these workouts in this challenge is set for the general challenge member who, assuming, would be able to get 5 days in with no injuries to work around, etc. Since you have specific needs, you can rearrange however seems best for you, your situation and your schedule. We can’t possibly predict all scenarios, and we aren’t able to anticipate how people might need to adjust things individually (that’s more of personal/one-on-one training). Generally speaking, it’s best to follow the challenge workouts and meal plans as Nicole has it laid out, but if you need to change anything up based on your individual circumstances and needs, just do what you need to do and do what you can to make it work for your situation 🙂
~ Naomi
Planning ahead with travels. Can you double check the overall protein and carb count for men’s plan 2, phase 2? It appears the amount of carbs and proteins are mixed up?? Thank you!
Yep, daily protein totals should be 250g and carbs should be 200g, we are getting the type-O fixed in the ebook! Thanks for the catch 🙂
Planning ahead with travels. Can you double check the overall protein and carb count for men’s plan 2, phase 2? It appears the amount of carbs and proteins are mixed up?? Thank you!
I will reach out to get these double checked and confirmed, then get back with you asap!
I saw Nicole Wilkins post a recipe for chocolate chip muffins & made them this weekend… they are DELICIOUS!!! But, I want to know what I count them as in my meal plan.
Thank youThis recipe was posted on the NPower Nutrition Facebook page (please click & follow the page, then scroll down to see the recipe) and instagram page (IG: @npowernutrition) and is not part of the challenge recipes, so it, unfortunately, doesn’t fit nice and neat into any of the meal macros. Just like any other recipe that’s not part of the current challenge, unless you are skilled at calculating macros and can fit it into your plan by adjusting other meals and macros, it would be best to stick to the meals, foods & recipes that are already incorporated in the current challenge 😉
Another “math” problem I can’t solve or comprehend, if I exchange meal 4 on plan 3 option 2, 5oz of top sirloin for ground turkey or salmon do I keep the ounces the same as what the plan calls for, 5oz?
Top serloin and salmon are both Fatty Proteins (FPs) and ground turkey is a Lean Protein (LP). Make sure you watch the video Nicole has on how to use the food exchange list (as I mentioned in your other question about how to exchange white rice serving). I linked the video in my previous comment, but am not sure if you watched it or not. She explains in her video exactly how to use the food exchange list. Click on THIS LINK and scroll to the first video “HOW TO USE THE FOOD EXCHANGE LIST.”
I have a belly button hernia and possibly some separation in my abs from having 2 big babies. I’ve heard Crunches are not really good for those conditions?
Yes, it’s not a good idea to do crunches if you have a hernia. You can do standing one knee crunches, alternating and really contracting your abs when your knees come up. This will allow you to contract your abs without extra pressure that crunches cause.
What are your thoughts on jerky? I will be going to a football game and thinking of food to pack and avoid the stadium food. Could jerky be a protein exchange?
We do not have beef jerky currently in the food exchange list, but if you wanted to calculate your own food exchange and fit it into your meal plan macros for the football game, you can do that. I suggest trying to find a zero sugar one.
the recipe is six servings, hoe long can it be kept in the fridge?
I haven’t personally tried storing it, but I am guessing 2-3 days, typical of any leftovers. But, again, I have never stored the French Toast recipe.
Ok thanks. That helps. That’s the math I was getting but it didn’t seem correct. Sorry for the back and forth. I think I was confused myself and thinking to hard
Ok great, glad you got it and I was able to help 🙂
Does the challenge promo code work with the collagen? I tried using it today since the collagen is back in stock but it says it is invalid.
The Promo Code is: BuildBurn26 but if that isn’t working for the Collagen, I will find out why it might not be working and get back to you ASAP.
I still don’t understand. 1 serving is 25g but if you look at the list of white rice it says 1/2 cup (100g). So, if 1 serving is 25g where does the 100g come from?
Idk, surely I’m making this more difficult. I’ll try to find her video and watch it. At this point it’s going to be easier for me to stick to the plan lolOne serving of a starchy carb is, for example, 100g of measured cooked white rice, which equals roughly 25g of carbs.
So one and a half servings means you weight out 150g (100g + 50g is 1 1/2 servings). If 100g of weighed cooked white rice = roughly 25g of carbs, that means one and a half servings of white rice equals 150g of weighed cooked white rice and comes out to roughly 37-38g of carbs for your meal.
