Naomi
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The High card day vegan option says:
1 qinoa muffin
7g coconut oil
1 1/2 scoop protein powder
5 large strawberries.How is the powder supposed to be consumed?
You can just put the protein powder in a shaker cup with water and drink it, or blend it with ice to make it more frothy like a milk shake 🙂
The supplements list states to wait till phase 2 to incorporate the fat burner. What does that look like for this program since it alternates between the phases?
I would wait until you are halfway through the program, so start a fat burner on day 22 or 23 😉
Hello For the ground turkey and ground beef meal options, what seasonings are ok to add to these to give them more taste? Chili powder, Mrs Dash?? Any recommendations?
Thank you for your suggestionsThere is a complete list of acceptable seasonings in the condiment section of the grocery list here: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/02/2019_BUNSGUNS_GroceryList-01.jpg
What would be the best fat burner to get? There are so many to choose from?
We do not recommend any specific brands, as Nicole is in the process of creating her own fat-burner and we do not want to endorse or promote any other supplement companies/brands other than nPower Nutrition. It is also giving these other companies free advertising 😉
The best thing you can do is:
– go online and read reviews about different fat-burners, pros/cons, side-effects, etc.
– or go to your local supplement or vitamin store and speak with an employee about what you are looking for and see what they recommend.Hello For the ground turkey and ground beef meal options, what seasonings are ok to add to these to give them more taste? Chili powder, Mrs Dash?? Any recommendations?
Thank you for your suggestionsThere is a complete list of acceptable condiments in the grocery list here: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/02/2019_BUNSGUNS_GroceryList-01.jpg
Hi Brianna- yes, you can split up your cardio in the morning and weight training in the evening. Post workout meals are only to be consumed after weight-training workouts 😉
Good luck with the challenge!
Hi Michelle- I don’t believe I’ve ever seen weekly progress pics posted on social media for the weekly prizes, but you can do that if you’d like to. The pictures or posts can be about anything relating to the challenge: how your workouts are going, prepping your food, eating your favorite challenge foods, crushing a grueling cardio session, etc.
Good luck and have fun! 🙂
Meal Plan 1 is for under 5″4.
Meal Plan 2 is for 5″4 to 5″6.
If you are 5″4, you will go with Meal Plan 2 since you are not under 5″4.
Hey there- welcome to your first challenge! We’re happy to have you participating! 🙂
You will consume your post workout meal within 30-45 min post-workout, then eat lunch about 2-3 hours after that. All of this is explained in the nutrition section (make sure you watch the video 😉 of the challenge materials.
Good luck with the challenge! 😀
Hi Misty- if you scroll down below all of the PDF workouts, you will see a list of the workouts that attach to video demos. Please click on each exercise for a video demo of the exercise, and also alternative exercises listed under the videos: https://nicolewilkins.com/exercise-demo-lying-leg-raise-butt-up-combo/
Good luck with the challenge! 🙂
Hi Andrea- if you click on the video demo links, which are located below the PDF workouts (keep scrolling down) you will see alternate exercises for each exercise listed underneath the video demo: https://nicolewilkins.com/exercise-demo-reverse-pec-deck-flye/
Good luck with the challenge! 🙂
Hey there- I would try to get as close to matching the calories and macros as you can, so just measure out however many more grams of your protein to equal 35g of protein, which will get the calories close to the same as the nPower Isolate as well.
Check the carbs and sugars of your protein, too. If it has 5+ g of carbs or sugars per serving, that will add to your carb/sugar totals too.
I hope this helps, good luck! 🙂
Hi Jessica! You can do either one of these versions of a Butt Blaster in place of cable kickbacks 🙂
Smith Machine Butt Blaster: https://youtu.be/H9HAGNg1n3U
Butt Blaster Machine: https://youtu.be/HMwB0kyLxpk (*butt blaster machine shown about 30 sec into video)
I hope this helps! 🙂
Absolutely, if you look in the beverages section of the grocery list, Nicole lists coffee and tea. I would stay away from fat-free milk. While it is fat-free, it does contain sugar and dairy which adds carbs and calories. I would stick to black or you can add a few packets of stevia if you’d like 🙂
can you substitute proteins and carbs for meal choice for instance can I eat rice vs quinoa?
Hi! My weight usually is 106-107 lbs, I am 5’0” can I go one meal plan, I don’t really want to keep losing weight or muscle! I didn’t know about this challenge is a deficit after I signed up!
Hi Shelley and Elvia- for bot of these questions there is one answer: Nicole recommends that challenge participants to stick to the meal plan (meal choices and recipes) as closely as she has it laid out. Anything you choose to do outside of what is written in the meal plan is up to you.
Shelley, if you feel comfortable with your ability to swap out foods based on calories, macros and food type then you can swap out foods you feel are comparable, or close to the same callers, macros and food quality.
Elvia- if you feel you know your body and how it responds to a certain number of calories and macros, and you personally don’t want to be in a deficit, then you can choose the meal plan (Meal Plan 1, 2 or 3) that you feel would give you the best results you’d like to have from this challenge.
I hope this helps, ladies! Good luck with the challenge 🙂
Hey there- you can continue using a Smith Machine for the bench press, or you can just use a lighter weight with a barbell bench press until you feel more comfortable going heavier 😉
I hope this helps! Good luck with the challenge!
Hey there- that should be fine, although the cardio for this program only calls for 30 min of cardio. You can do your two spin classes plus a 3rd cardio session for 30 min for a total of 3 cardio sessions per week 🙂
Good luck with the challenge!
Hey there- I would not do extra cardio in addition to your runs. I’m not sure if you mean you run every morning as in 7 days a week, or 5 days a week, but let’s say you run 5 days a week. That’s still 2 more times than the 3 cardio sessions called for in the program. If you run 5 times per week and then did the 3x cardio sessions in the challenge, that would be 8 cardio sessions per week instead of 3. So definitely just do your runs in the morning and no additional cardio above that 😉
Does this make sense? Good luck with the challenge!
