Naomi
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It looks like Nicole says the cardio should be kept at moderate- not high intensity. Many of the example cardio workouts listed would have my heart rate in the high intensity. I can do it, but wondering if we are not supposed to because it would be out of our personal moderate zones. Are we supposed to do them to increase our capacity or temper the workout to stay in the zones?
You don’t have to do the cardio examples if those would get your HR at too high an intensity. Everyone is starting at different places and what might seem intense to one person might not be as intense to another person based on their current, individual cardio endurance level. Just stick with any cardio you prefer that would keep your HR at a moderate intensity 😉
Days 1/3/5 Friday at Home (bodyweight/dumbbell) workout has band assisted pull ups as an exercise. I don’t have a pull up bar at home. What would be a good alternative to this exercise, or do I have to get one that attaches to the door frame and use a band?
Thank you!
If you can get a pull-up bar that attaches to the door and use a band, that would be ideal, but you could also do Prone Bodyweight “Lat Pull-downs” as an alternative: https://youtu.be/XERJRwGDa1Q?si=NqtAB6IMLgtyD1RR
Should I retake my pictures then?
If the incorrect hashtag is in the pics you submitted then yes, you should resubmit your pics with the correct hashtag.
The ebook has the hashtag as Gunznbuns- that is the correct one right?
The ebook is incorrect (we’re correcting it), but the hashtag to submit before pics should be: #GUNZNBUNZ
Good morning!
I submitted my before pictures with #gunznbuns then noticed it maybe should have had a z at the end instead?
Should I resubmit?Yes, I would go ahead and resubmit with the correct hashtag.
Does ham fit anywhere on exchange ? I can seem to find it or something similar to it
No, Nicole does not have ham in the challenges because they are prepared so differently: some cured with sugar, honey, various other glazes, as well as too many varying degrees of leanness/fat content. I recommend sticking to what Nicole has listed in the challenge meal plans, recipes, food exchange list and grocery list, then resume eating Black Forest Ham after the challenge is over in 40 days if you’d like to re-incorporate it back into your food intake.
Are all the supplements that y’all suggested safe for breastfeeding moms?
This is a very individual recommendation based on your specific needs, blood profile, any physical issues, nutrition reactions/allergies or concerns so it would be best to talk to your OB or general practitioner about any concerns with supplements or supplements that are OK for you specifically while nursing. Generally speaking, it is best to avoid fat burners or pre workouts while nursing, but again, you can take the nutrition label with ingredients from the nPower Nutrition store web site on NicoleWilkins.com and clear any ingredient concerns while nursing with your OB or general practitioner.
Do we keep the same weight for all sets or increase every time the reps are decreased?? Thank you
Unless “pyramid set” is indicated, you should keep the same weight throughout, so start as heavy as you are able to. You’ll be surprised how challenging and intense it is if you choose the correct weight at the start of your set, even when decreasing reps 😉 Lift heavy!
Is there a recommended size for the baking dish?
You can use any size you want to, you could even use a muffin pan with muffin cups for portion size convenience if you want to. The most important thing is accurately weighing the dish after baking to calculate serving size: weigh the finish dish after baking (in grams for best results in my opinion), then divide that number by 4 in order to calculate how many grams of the frittata equals one serving.
For example (example only, not accurate numbers), if the entire frittata mixture weighed 260 grams after baking, then one portion sit would equal 65 grams.
I hope this makes sense 🙂
Okay, I normally eat eggs and oatmeal in the morning, but never plain oatmeal. Is that how y’all normally eat it? Completely plain? I know we can do substitutions but trying to keep it simple and oatmeal is a great breakfast food.
You can put a sweetened in it if you would prefer a little sweeter oatmeal. You didn’t describe how you typically eat your oatmeal in the morning, only that you eat eggs and oatmeal. What do you typically include in your oatmeal?
I was just wondering which version of Marco Polo is needed for the vip part of this challenge. I’d like to spend as little as possible, but, of course, I want it to work.
You just need the basic version to be able to watch and interact with Nicole’s Marco video messages.
Wondering which meal plan to select for fat loss if I weigh 158. Should I select the plan for 130-150lbs? If I select over 150, will I be in a calorie deficit?
Hey there- you should choose the meal plan based on your height 😉
I just came to say the same thing – I am not seeing rice in the ingredients list, either.
I will check on this with Nicole and get back with you ASAP 🙂
Hi:) I am going to be on the regular meal plan, but can I swap meal one from the regular and vegan meal plans for variety? Thanks!
As long as the calories and macros match up to what your daily target calories and macros are then yes. If you aren’t sure how to track and calculate this then I would recommend sticking with either one meal plan or the other for simplification.
Hi – I am assuming mens meal plan 2 is for OVER 190lbs and over 5’10?
LOL, yes, I will alert the team of the type-O and have it corrected ;-P
I’m so glad I read this. I was planning to ask a similar question. Love the results I have gotten from this challenge. I’d like to keep it up and build on it. But I’d like to give myself a little reprieve from the deficit that I’ve been doing for the second phase. So I was thinking I’d either go back to phase 1 OR bump to the next heights meal plan. I am 5’1 so I do meal plan 1 but moving to 2 would probably give structure to my meals (so I don’t binge and make lousy choices) and probably be closer to maintenance macros. What are you guys thoughts?
Do what you feel will help you stay on track to reaching your goals 🙂
anyone can share the hastag for the final picture submission here pls?
The onky email i’ve ever got was the before pics sumission confirmation.
There’s nothing in my spam either i just don’t get the emailsAlso can someone please share the deadline for the final photos as well
TIAThe email for the After Photos submission that includes the hashtag has not gone out yet. You can find all the info you are looking for in the Challenge Rules here: https://nicolewilkins.com/4-hours-to-fit-60-day-build-burn-challenge-2024-rules-regulations/
This was a great question, and I’m glad I checked to this forum, this answered my question too! I love the results and feel I can still improve, so I will continue this plan for an additional 3-4 weeks.
Are the other workouts I can use for a change up? I have some other work out plans from previous challenges saved for reference
Yep, you can use any workouts from previous challenges 🙂
What do you do to help prevent feeling so drained while on your period during cut phase?
Hey there- you could try focusing on sleep quality, and also incorporate Burn fat-burner to help with energy. Do you typically feel drained during your period even when you aren’t cutting?
I may be premature in asking, but how do we continue once the challenge is complete? I am really enjoying the meals, workouts and results I’m getting. I know there are reasons why the meal and workout plans are designed the way they are with the timing, types of exercises, nutrition, etc. I want to continue to build on this, but not sure what the best way is to maintain and/or continue to get results (lose fat, gain muscle, get stronger).
Hi Kristin-
Great question! If you are liking the results you are getting, you can simply go back to the start of the challenge and re-do the entire challenge, or you can continue with the current phase for another 3-4 weeks to see how your body continues to respond to the current phase. Or you can get more personalized workouts and nutrition with one of our online coaches, which includes weekly check-ins, continuous monitoring of your nutrition, your progress and on-going revisions to your workouts and meal plans to ensure continuous results. We also have another challenge coming out soon which will be announced in the coming weeks.
You have lots of options for continuous progress! 😀
What bagels are recommended?
I know it says “any kind”, but mine have crazy amount of carbs I feel.1/2 Thomas plain bagel:
135 calories
.75g fat
27g carbs
5g proteinCream cheese (doesn’t say to use fat free so this is regular)
80 calories
7g fat
2g carbs
2g proteinNPower isolate I use just one scoop
90 calories
.5g fat
2g carbs
20g proteinThat’s total meal macros of:
305 calories (336)
8.25g fat (12g)
31g carbs (25g)
27g protein (32g)Is that “close enough” to what I should be having that meal?
I think that looks completely fine and close enough to your goals, you are within the macro range for each goal macro in your meal plan 🙂
I’m struggling to consume enough fiber with the limited number of carbs in Phase 2. I typically get 2-3g of fiber for every 15g carbs consumed, so hitting my goal of 25g/day is rare. Any tips?
I would try to choose carbs from the exchange list that have the highest amount of fiber in them, as well as leafy greens and other veggies containing good quality fiber. If you are still struggling, for the time-being you can take fiber supplementation. Psyllium husks are an excellent source of fiber. I hope this helps! 🙂
I was wondering the same becasue both the videos show elbows wide and high. Maybe the incline row is not the right video?
With a high row, your arms are high and elbows wide.
Renegade rows. . . is 1 set of that 10-8-6-4-2 then a set of high knees? Or a set of 10 renegade rows, then high knees. Set 2 is 8 renegade rows then a set of high knees (and so on. . .)
That’s correct, yep. In a superset you’ll switch back and forth between two exercises.
Just wondering what kind of oatmeal we use for the pancake? Is it rolled oats, or cooked steel cut. Thank you
Just regular rolled oats, steel oats are more difficult to cook with.
