Naomi
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I am really concerned about the amount of food in the meal plan suggested for my body, I am 5”2 118lbs And after tracking my food for a couple weeks eat anywhere between 2000 2600 cal per day. I know that there’s no way I can survive through a Workouts and working six days a week as a nurse and running 10 to 20km Weekly on the small amount of food. Also because I am so active, doing low-carb days isn’t an option, mentally and physically I feel like shit. I’m OK with doing high carb all the time but which meal plan should I go with. Or can you suggest nutrient amounts and percentages for a moderate carb plan?
Thanks!
Everyone is different and your situation is unique to you. Based on how you know your body responds, your demanding schedule and what your goals are for this challenge, it is totally up to you what you’d like to do regarding the meal plans. You can choose a higher calorie meal plan, or choose to only do high carb meals, or whatever you feel would work best for your individual body based on your individual demanding daily schedule and the outcome you’d like to have as a result of this challenge.
Good luck! 🙂
Is there only one Meal Plan for both phases or will there be another one added for Phase 2 to co inside with Phase 2 Workouts?
Th entire challenge material is posted so the meal plan options for the duration of the challenge are what you see posted. Phases 1 and 2 workouts alternate between weeks: 1,3,5 & 7 and weeks 2,4 & 6.
That should be fine, but make sure you read the ingredients and see if there is any added sugars. Some seasoning companies add sugar to their seasonings for extra flavor. If there isn’t any sugar (dextrose, fructose, etc) or any extra dried oils that can add fat then you are good to go! 🙂
It can vary depending on the size of the almonds. Just measure out 10 almonds to equal about 70 calories, so about a half ounce. 1oz would be twice as much as you should be eating, and 2.5oz of almonds would equal about 415 calories and 35.5g of fat!! Definitely way over.
To be sure, I recommend logging your food in My Fitness Pal. According to My Fitness Pal, 10 almonds measures out to about 70 calories 😉
Good luck with the challenge!
Hi Becky- just follow the meal plan as Nicole has it outlined and scheduled in the program for high-carb/low-carb days.
“One day is high carb for weight training days and the rest low carb on weight days. Then one rest day is low and the other is high carb.”
That is how she structured the carb cycling schedule for tis particular challenge. Good luck! 🙂
Start a fat-burner halfway through the challenge, so about day 22 or 23. Good luck with the challenge!
Hi there,
I train early mornings and prefer to do my weights first, should I run out of time, will it be ok to do cardio in the evenings?
Yes, you can do cardio in the evening and split things up. Nicole explains this in the Program Overview section of the challenge. This is a shredding/leaning out challenge, not a bulking, muscle-building challenge.
Hi Naomi, are we increasing ior decreasing on the pyramid?
I Miranda- all of this is explained in the Training Section of the program. Please make sure you read all of the info carefully in all of the sections so that you don’t miss anything 😉
My suggestion is do not sacrifice your weight workout for cardio. Try to do your full weight-training session, even if you aren’t able to fit in any cardio. That takes priority 100% and what will ultimately change your body composition and physique the most.
Good luck with the challenge! 🙂
Hey there- if you need to reschedule the rest days/workout days that is no problem, but just make sure you:
1. keep the workouts in the same order as Nicole has them
2. keep the high-carb/low-carb days in the same order as Nicole has them regardless of if you change the rest day/workout day. It is more important to keep the high/low days separated the way they are for the cycle she has laid outGood luck wit the challenge!
Hi Joan- if you click on the video exercise demo link for each exercise, there are alternate exercises listed under the video demo: https://nicolewilkins.com/exercise-demo-situp/
Hey there- you will do pyramid sets of the super set. So you will do your first pyramid set of the incline bench press, then superset w/ your first pyramid set of the seated bb curl, and so on and so forth.
I hope this answers your question, good luck and kick butt with you workouts! 🙂
Hey there- you can do either one (try the stepper or just choose a different exercise) as long as you get your HR within the suggested zones for the cardio. So if you can’t get your HR high enough using the stepper, choose a different form of cardio 😉
All of this info is found in the cardio section of this program. Please read all of the information and watch the videos as Nicole explains how to/when to perform cardio.
Hi Brenda- Nicole calculated the recipes knowing there could be slight discrepancies like you mentioned. It’s not a big deal. It won’t make or break your transformation progress 😉
Oh, I thought your question was “what is a butt blaster,” not what are the alternatives to it. Are you following the at-home workouts if you are working out at home? The at-home workout has all of the workouts but at-home versos, so she did not include cable kick-backs or butt-blasters in the at-home workouts.
Hi Catie- all of the acceptable seasonings you can use are listed in the condiments section of the grocery list: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/02/2019_BUNSGUNS_GroceryList-01.jpg
Hi Laura- yes, as long as you stick with the protocol outlined in the cardio portion of the program you can use any cardio machine or cardio exercise you prefer 🙂
Correct 🙂 The serving sizes for the recipe are listed at the top of the recipe. So when you make the two recipes, the Broccoli Chicken Dijon will come out to 4 servings as listed, and the Chipotle Chicken Skillet will come out to 6 servings.
All of the other recipes are the same, with the serving size of the recipe listed at the top of the recipe under the heading. Enjoy!
Hi Jamie- Your best bet is to weigh the entire mixture in grams after you cook it for both recipes. Once you have the total number of weight in grams for both recipes, Divide that number by 4 for the Broccoli Chicken Dijon since it is 4 servings. Whatever number you get, that equals one serving size.
You will do the same thing for the Chipotle Chicken Skillet, but divide it by 6 instead of 4. So weigh the entire Chipotle Chicken Skillet in grams once it is cooked, then divide that number by 6 and that is equal to once serving.
That is the most accurate way to do it 😉 I hope this helps, good luck with the challenge!
You can use rolled oats or quick oats. The only difference between the two is that quick oats are chopped a little finer so they can cook quicker, but they are exactly the same as rolled oats 😉
Yes, you can do you cardio workouts on your elliptical at home. Just make sure you follow the protocol outlined in the cardio section, regarding your target heart rate and performing 2 x 30 min of HIIT Cardio and Steady State and you are good to go! 🙂
Good luck with the challenge!
Well, if your dogs need to be walked, I can’t really tell you no you can’t lol! They need to be walked 😛
I’m not sure how fats you’re walking your dogs, but the only way it would count towards your cardio is if you are getting your HR up in the zones that Nicole calls for in the cardio section of this program.
• HIIT Cardio 120-190 beats per minute
• Interval Cardio 140-150 beats per minuteIf your HR is staying below the zone required for steady state, then it’s not really within the realm of what is considered cardio for this program. It’s really more just being active. I believe my HR gets between 115-125bpm if I’m walking my dog really fast, but it’s lower if we’re walking at a slower or moderate pace. I don’t count any of my walks – even if it’s 45-50 minutes – with my dog towards my cardio. I’m just being active.
I hope this helps! Enjoy your pups and good luck with the challenge!
