[Naomi]

Christine wrote:

Where do I get the challenge?

You should have received an email with all of the instructions and links to the program. If you didn’t receive the welcome email, please send an email to: [email protected] to let them know you didn’t receive the welcome email.

In the meantime, you can access the challenge material by clicking here: https://nicolewilkins.com/challenge/10-week-photo-shoot-ready-challenge-2019/

Make sure you read ALL of the information and watch all of the videos so that you don’t miss any important info 😉

[Naomi]

raghad baybars wrote:

Hi nicole and team
I noticed that the totals for the vegan plan for women plan 2 phase 3 is identical to women plan 1. It is also not same as the non vegan plan . For phase 3 non-vegan women plan 2, the total is 1580 calories while the vegan plan is 1364 calories. Can you please check it out
Thanks

I will take a look at it and see where the discrepancy might be. Thank you for bringing this to our attention! 🙂

[Naomi]

Kristen Hassell wrote:

How much activity can we include outside of the 10 Week Challenge Program strength and cardio? I am currently lifting 6x a week and do HIIT 3x I also walk about 20k step per day and do short 20 minutes yoga sessions a few times a week. My Polar watch says I’m burning on average 2600 cal per day and I eat around 2000. I’m 5’0” 112lbs and meal plan 1 has me eating 1700. Should I cut my calories for this plan and limit my yoga and walks? I’m most worried about burning too many calories and being hungry.

Hey Kristen!

I totally understand where you’re coming from being very active before starting this challenge. If you want to see changes, I would highly recommend changing what you’re doing. I feel the best thing you can do for your body is follow the challenge workouts, cardio and nutrition for your height/weight to a T, which will mean decreasing your cardio and activity. BUT, your body will likely respond really well to the changes. As you progress into phases 2 & 3, your activity level will ram back up and you may see some pretty neat transformations in your body.

You never know until you give it a shot! See what happens 😉

[Naomi]

mdunham73 wrote:

Can 4 ounces of white albacore canned tuna be used to replace 4 ounces fresh tuna steak? Thanks.

If you look at the food exchange list, you’ll see the proper swap/portion size for the exchange of canned tuna for fresh tuna steaks. Just follow the exchange list provided 😉

[Naomi]

tmerlie613 wrote:

Confused on what exercises we are supposed to superset. Just looking at Day 1 and there are odd number of exercises. Can you clarify the superset expectation

Hey there- the supersets will be the two exercises below the word “SUPERSET”. So, for Day 1 Quads /Glutes/Calves, you’ll superset the two exercises below “SUPERSET” (bodyweight walking lunges/bodyweight squats; curtsey lunges/sumo squats; hip circle lateral step/standing db calf raises — wherever you see the word superset, superset the two exercises below that. All of the other exercises are straight sets.

I hope this helps! Good luck 🙂

[Naomi]

Courtney Baumeister wrote:

I generally do cardio 5-6 days a week.. nothing intense just love the way I feel when I get up and get moving first thing… do I stop this and only do the 3 days HIIT or should I keep these in as it’s what my body is used too?
Thanks in advance 🙂

Hi Courtney- I would follow the challenge plan as it is written for best results. Your cardio will increase with each phase, and if you start out doing more cardio than what the plan calls for, you may not see the best transformation results as the challenge progresses. Good luck! 🙂

[Naomi]

j_pickett33 wrote:

Hi – I am curruently training for a marathon and run 4-5 days a week, one of those days being a long run (12+miles)…how should I balance this with the cardio plan?

Hey there! Do not do any extra cardio outside of your running, as you are already doing way more cardio than Phase 1 calls for 😉

Good luck with the challenge and with your marathon training!

[Naomi]

adamravaughan wrote:

Hi Nicole,

Just bought your program and am super pumped. The mens meal plan 2 for those about 190 is almost 3000 calories in phase 1. I really dont think I can get that much food down without force feeding myself. Is it okay for me to go with plan 1 for 190lbs and under. I understand the importance of food during muscle building but not sure. I also lack major appetite with this summer heatwave we are getting right now.

Hey Adam- I totally understand if you aren’t use to eating this much. But I would definitely give it an honest try before you decide you can’t do it. Phase 1 is focused on building muscle, and you need to be in a caloric surplus in order to see good quality muscle growth. Phases 2 and 3 will decrease in calories with each phase, and if you start at lower calories than what the plan calls for, you aren’t going to give yourself much room or opportunity to transform as the challenge progresses from muscle-building to leaning out.

I would suggest giving it an honest 1-2 week try before deciding to take a different route, especially with the intensity of the workouts. Who knows, you may be working so hard and lifting so heavy that your body will be screaming for more food and nourishment 😉

Good luck!

[Naomi]

ashton5 wrote:

I had that question also. So day 1 if I had Ride and Power ….still do legs? I totally agree, I want to make this work and hope the additional classes don’t hurt our results.

I would still do all the strength-training workouts, just no extra cardio. Monday’s leg workout is not the same as a spin class, even though you’re working your legs 😉 I would recommend not using much resistance on the spin bike so you can save it for the leg workout.

Good luck! 🙂

[Naomi]

narby67 wrote:

I am 5’4” and 123 lbs which is the right plan for me plan 1 or plan 2?, really confused because my weight is not vlise to 130 lbs
Thanks in advance

Hey there- Meal Plan 1 is what you should go with. When there is a discrepancy in height and weight, go by your height. Meal Plan 1 is for 5″4 and under. Good luck with the challenge 🙂

[Naomi]

Diana wrote:

Hey Naomi,

My email was sent at 5:25 EST. Just checked again and nothing has changed, I’m sure it’ll get fixed. Just letting you know it appears this thread was started after the program went live.

LOL, sorry Diana! My bad, I am on East Coast time and the timestamp is 2:42pm, but Pacific is 3 hours behind me. You’re correct! 🙂

[Naomi]

Melissa wrote:

Any chance you can advise me on my macros for a fast cut or weight loss? You gave us the formula at camp but I’m thinking that was for maintaining. I did the 40 day shred and did lose 10 lbs. I have my 20th wedding anniversary coming in Aug. My goal is to be the size I was when we were married. I only have about 9lbs to lose but several inches off this belly and thighs.

Hi Melissa-

Can you email this question to: [email protected]

Thank you and good luck with your goals! 🙂

[Naomi]

Marie-Lou wrote:

Hello!! I know it was mentioned to choose a meal plan according to your height, but I just wanted to confirm if it’s ok if a woman fall into Men’s meal plan? Because I mesure 6’1″ and 211lbs, which for me, I would belong into Men’s meal plan 2. I know this must have been already asked before but could not find the info anywhere, so sorry in advance!!

I would follow the Woman’s Meal Plan 3, which is for women over 5’6. Women’s Meal Plan 3 is just over 2,100 calories and Men’s Meal Plan 2 is close to 3,000 calories. I’m not sure how much of a transformation you would see if you consumed 3,000 calories.

The meal plans are designed differently for men than they are for women because of our different metabolisms. All of the men’s meal plans are much higher in calories than the women’s meal plans.

I hope this helps, good luck! 🙂

[Naomi]

jmvellucci wrote:

Question, the Women’s Meal plan 1 5’4″ under 130lbs is 1340 calories in phase 1 and goes up to 1536 in phase 2, but all of the other meal plans go down from phase 1 to phase 2, am I missing something?

The email hadn’t gone out yet saying the material was ready. We still had some corrections to make when you looked over the meal plan, but in the future it’s best to wait until the official email goes out so that you know you have the correct info 😉 It should be corrected now.

[Naomi]

Angelica Obregon wrote:

I know it said to follow meal plan based on height. So that would be M1 with less calories than M3 ( I think) witch has my weight.
Should I just stick with Meal plan 1 then?

Hey Angelica- yep, go based on your height, not your weight 😉

[Naomi]

blazio wrote:

Hey Guys!

I’m not going to submit my pics for the end of the Challenge. I tweeked my back mid way through and missed 8 days of training. I’m going to continue doing the challenge on my own and make up the time until the PSR 2019 starts. I’ve purchased a foam roller and watched Nicole’s video on how to use it as well as her 8 Low Back Stretches video. I’ll be putting more emphasis on recovery and stretching after every workout from now on, just as she recommends. The Challenge was great, I really liked it!

Thank you

I hope your back feels better soon! Please keep us posted!! 🙂

[Naomi]

angele.menard wrote:

I havent kept up with cardio portion / intensity in this challenge. However I spend alot of time walking weekdays during lunch. And I live in a robust city of Toronto so I spend about 8 hours on weekends just walking the city.
Is this considered cardio?? Is it doing anything or does the cardio need to be intense heart rate up?

The cardio needs to be intense to get the heart rate up to what Nicole outlines in the cardio portion of this challenge. Walking is not considered a cardio session in reference to this challenge as described in the Cardio Section (heart rate zones, duration and frequency of cardio as well as intensity)

[Naomi]

Hey there- the best exercises for building muscle in the upper chest are:
– incline bench BB press, Dumbbell press, Smith Machine press
– Dumbbell chest flyes
– Cable chest flyes
– Machine chest flies

As far as the rippling cleavage, that will show with fat loss. Someone may have a lot of muscle in their chest but if they have quite a bit of fat to lose, the ripples/muscle cleavage will only show with a leaner physique.

I hope this helps! 🙂

[Naomi]

Hey! Without working with you one-on-one and seeing in detail how your bod has been responding it is hard for me to say 100% for sure what the most effective nutritional adjustment would be for you. The best thing I can say is just try the drop you mentioned for a week or 2 and see how your body responds to it. If it’s too drastic, you can always go back u to where you are now.

Another option would be to just stay where you are for another 2-4 weeks to see how your body continues to respond. It could be that you are in a good place with your calories/macros and workouts, you just need a few more weeks to see more of the fat loss 😉

I hope this helps!

[Naomi]

susanmpratt wrote:

Hello,

I read somewhere that our food totals would be decreasing each meal plan…I think?
One of the meals went to 4oz lean turkey from 3oz and 4oz carrots from 3 oz…but the 4 Triscuit crackers were dropped. I am assuming this still decrease the overall caloric amount in the meal?

Smiles,
Susan

Correct, all of the meal plans and totals for the remainder of the challenge are correct 😉 Good luck with the final stretch of the challenge! 😀

[Naomi]

Marcia wrote:

Hi Nicole/team,
First of all I would like to thank you all for this challenge. I’m enjoying the process, the food, the workouts, the way I feel, my confidence in the gym; I’m very grateful to you guys for this.
I would like to continue this plan for another month, should I restart with phase 2 or phase 1? Also, should I incorporate a re-feed meal before restarting?
Thank you so much.

Hi Marcia- without knowing more about you and how your body has responded to the challenge and what your continuing goals are, it is hard to say specifically which phase you should re-start with and if you should have a cheat meal or not before starting back up. It really is up to you if you want a cheat meal after the challenge is over. Do you feel that you need it mentally as a little break and it would help you once you start back up again? Or is it not that big of a deal if you have it or not, and could do without it?

As far as which phase you start back up with, which one would you prefer to start with based on where your body and mind are at when the challenge is over, and what phase do you feel would help you better reach your goals to start back up with?

[Naomi]

Allison Troxel wrote:

I have a similar question because I’m 5’4.5″ I’ve been following Meal Plan 2 which has been good for me because I didn’t want to lose too much more weight after the Buns-n -Guns 45 day Challenge, but should I follow Meal plan ! since I’m only a half an inch taller? I weigh 125 right now and that’s been pretty consistent. I truly love these challenges! They help me focus so much!
Thank you for your advice,
Allison

Hi Allison-

I am so glad you are enjoying the challenge! My recommendation is that you follow the meal plan Nicole recommends for your height, however you know your body and your goals best. Depending on how your body responds to foods and workouts, and what your goals are (ex: not wanting to lose too much weight) you will need to decide for yourself what meal plan to continue using based on all of those factors 😉

Good luck with the rest of the challenge! 😀

[Naomi]

krp12102 wrote:

I should add I weighed myself this morning and I actually hit 131.6…that may change tomorrow LOL but just thought I’d mention it.

You should pick your meal plan based on your height, not your weight, as Nicole mentions throughout the challenge. Choose the meal plan that correlates with your height, which is Meal Plan 1 😉

[Naomi]

Hey there- how tall are you?

[Naomi]

teresalordy wrote:

Have got the worst pain in wrist heavily strapped and taking painkillers today wanted to do my Tabata or accelerated HITT but think this will just make it worst – help what should I do ! Rest and keep nutrition to plan ? Thank you

Hi Teresa- I really don’t know what is causing the pain, and since it sounds like it could be serious you may want to go get it checked out just to be safe. You could also just try resting and icing it for 2-3 days and if the pain hasn’t subsided by then, definitely go get an x-ray or have an ortho check it out.

I hope your wrist feels better soon!

[Author]

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