Naomi
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Hi Glenda- one twizzler should be about 35-45g and I believe Nicole calculated the macros with just the traditional flavor 😉 Good luck!!
3 whole eggs comes out to between 10-15g of fat depending on the size of the egg. As long as you are within 5g above or below the goal macros, you are good. Nicole calculated all of the macros for the meals to add up to the goal totals knowing there might be some slight discrepancies.
I hope this helps, good luck with the challenge! 🙂
Nicole advises that you follow the meal plan as she has it written out, as she has adjusted everything according to the calorie/macro totals she provides at the bottom of each meal plan. As long as you are within 5 grams above or below the goal, you are good! 🙂
Good luck with the challenge!
Hi Stephanie- the macro breakdowns for all of the meals are provided at the very bottom of each meal document. Good luck!
You can choose any of the meals in the plan, but there are specific rules for the post workout meal. Please read all of the info and watch the video in the Nutrition Section 🙂
Good luck with the challenge!
Hi Janna- no, do not add any exercises from the home workouts to your gym workouts. The exercises will be slightly different since the home workouts do not include gym equipment. If you notice, there aren’t leg presses on the home workout because generally people don’t have access to a leg press at home, so there are other exercises to substitute exercises that require gym equipment.
Just follow one or the other, either the gym workout or the home workout, but don’t mix and match exercises from both or else you may be over-doing some of the exercises or muscle groups and missing other muscle groups.
I hope this make sense, good luck!
Hi Janna- no, Nicole does not want the order of training days switched. She has them in he order they are for a reason 😉
If you need to move the rest days to other days, for example workout 5 days in a row and have the weekend off, that is fine. But keep the order of the workout days the same. Also, if you do end up moving your rest days, keep the high carb/low carb days the same. Don’t move them around, even if you workout on a different day. Nicole has the cycle spread out the way that it is so that the high carb/low carb days are a certain number of days a part for optimal reposes to this carb cycle.
Good luck!
Hey there- I would recommend taking glucosamine with MSM, and soak in warm epsom salt baths. Also, look for a good muscle/joint rub such as Bengay or Tiger Balm.
Regular chiropractor adjustments or massage sessions (as you mentioned) can hew with that too. Good luck! 🙂
Right, I get that. But is it a total of 3 or 3 sets of 3?
Set 1: 30 sec jump squats one time
Set 2: 45 sec jump squats one time
Set 3: 60 sec jump squats one timeI hope this clears it up! 🙂
Hi Laura- you can either try to use a lower step so that you aren’t as unstable, or you can do all of the step-ups first, then all of the reverse lunges on your right leg, then switch and do all of the step ups first, followed by all of the reverse lunges on your left leg.
Keep it up, and maybe by the end of the challenge your balance and stability will have gotten stronger and you’ll be doing these like a champ! 😀
You can fix them any way you like as long as you don’t add anything to them that will add calories/macros 🙂
Unfortunately not in SA. Are we allowed to have a meal more than once a day, in order to substitute the red potato option?
Also are we allowed any of the Waldenfarms products, as they have basically no nutritional value (there is no mention of them on the condiments list)
Hey there- Nicole goes over this multiple times throughout the Challenge information regarding meals. Yes, you can have a meal more than once, for example, if you really like Meal 2, Option 1, you can have that more than once. The only acceptation is the post-workout meal.
Walden Farms products are OK in moderation but don’t go overboard. They claim to be calorie-free but there are chemicals in them. Nicole does not have them on the plan because if you can do without them, there is no need to add them in.
Make sure you read all of the info so that you don’t miss anything important! Good luck with the challenge 😉
LOL- If you don’t like the taste of eggs and spinach, I don’t think there is any way around it that wouldn’t add calories or macros.
You answered your own question, best bet is to just choose another meal 😉
All of the cardio sessions should equal to about 30 min, so 14 rounds for 31 total. I hope this helps, good luck! 🙂
Hi Leanne- prepping some of the recipes can be a little bit of trial and error at first 😉
I would weight the total batch of prepared Kale Chips in grams, then divide it by the number of servings the recipe calls for, so in this case it would be 6. Whatever number you get, that is one serving in grams. I think that is the most accurate way to do it 😀
Good luck with the challenge!
Hi Heather- definitely drop the cream, but you can have a few packets of stevia if you’d like 😉
Good luck with the challenge!
Hi Jennifer, it is correct! 🙂 Nicole accounted for all the meals’ totals for the day, and this meal just happens to have more of the fat sources in it but t all comes out to the same totals. It never hurts to ask if you are unsure 😉
Good luck with the challenge!
Hey there- just do the absolute best you can with what you have to work with. It would be best to food journal in an app such as My Fitness Pal so that you know you are at least sticking as close to the calories and macros on the meal plan as possible.
If you don’t have access to anything in Meal 1, then you can eat any of the other meals instead.
Good luck, and safe travels!
That is totally up to you if you want to take a second serving of BCAAs. It is not required or necessary, but it will also be completely fine if you decide to take a second serving of BCAAs with your morning/afternoon workout sessions.
Hi – I am new to Nichole’s challenges but I’m super excited for this one. There are several things on the shopping list that don’t make their way into the meal plan 3. Are these options to mix-up what we are eating if we like, as long as we stay within the macros outlined in our specific meal plan?
No, these are not options for swaps, these are items that are on other meal plans, such as the mens’ meal plans. Nicole just created one grocery list for all of the meal plans. Follow your meal plan and meal choices as they are listed and only get items on the grocery list that you need for your meal plan choices.
