Naomi
Forum Replies Created
-
Posts
-
Hey there- if your doctor advised you to stay off any exercises that include biceps, I would avoid the back workouts and biceps workouts completely for sure (there are no alternative exercises to these where you aren’t using your biceps), and be very carful with any of the shoulders, chest and triceps exercises. Just do your best, and listen to your body. If you feel any pain at all, just don’t do the exercise. It’s not worth it, and as soon as you are recovered and cleared by your doctor to resume regular exercise, you are safe to resume all of the exercises.
I hope you recover soon, be safe when working out and good luck! 🙂
How many ounces or grams is equivalent to 3 egg whites? I would rather use liquid egg whites because of convenience. Thanks!
3 egg whites should be about 46g but it should tell you on the carton of the liquid egg whites how many grams will equal an egg white. The serving size may vary slightly from brand to brand 😉
Hi Team,
I was reviewing Phase 2…and for the at home workouts, it looks like there are some training day cards missing as well as some days that have been duplicated. Can you update? Thanks!
Catie- this should be fixed now 🙂
Hey there- you can just use regular butter. Gee is clarified butter, so it is basically the same thing 🙂
Hi Michelle- you do not need Twizzlers. It is just a meal option. If you prefer to not eat Twizzlers, you can choose another meal. It is just an option, not a necessity for this challenge. Also, I believe you need to avoid excess sugar, and Nicole incorporated Twizzlers as a meal option to show that you can have this type of food item (and sugar in general) in moderation and in small portions as part of a fitness lifestyle. In other words, you don’t need to banish something like Twizzlers or Gummy Bears if you have them in moderation, in small portion sizes, and as part of an intense weight-lifting program. It’s more about learning how to incorporate this type of food item responsibly as part of your fitness lifestyle, rather than avoiding these types of foods all together, if you choose to have these types of foods.
Does this make sense?
Hi Sabrina! You are not alone in being an early morning gym-goer and not sure how to tackle the first meal before your workout.
I have heard some people eating half of Meal 1 about 30-45 min before their workout, then have their post-workout meal 30-45 min after their workout, then the other half of Meal 1 about 2-3 hours after their post workout meal.
I hope this helps! Good luck with the challenge 🙂
Hey there- the high carb days and low carb days are correct 🙂 Nicole likes to change things up a bit from past challenges to show people there are multiple ways of executing fitness programs that can work just as good as another way. There’s a million different ways of approaching body fat loss and muscle gain 😉
Good luck with the challenge!
Hey there- this is a shred program, and Nicole created the meal plans and workouts for optimal body composition changes in 45 days.
Using your example, if someone is 5″2 and weighs 150lbs, they would choose Meal Plan 1 so that they could have the best opportunity to build lean muscle and loose body fat. If they chose a higher calorie meal plan, they might not lose the body fat or build muscle ideal for a 45 day shredding transformation challenge.
With the workouts and the meal plans created by Nicole for this challenge, someone of your height and weight will see results in 45 days (if following the program to a “T”), as will someone who is 5″2 and weighs 40 more pounds than you.
I hope this answers your question. Good luck with the challenge!
Correct! If you can’t get a workout in and it’s suppose to be a high carb day, just stick to the meal plan as-is. The low-carb and high-carb days are spread out the way they are so that your body can respond to the cycle of how many days they are spread apart. If you start rearrange the low-carb and high-carb days, it will affect how close or far apart the cycle is between days, does that make sense?
Also, if you can’t get both cardio and weights in on the same day when you work, you can do cardio on a rest day if that is your only option. I would definitely try as much as possible to get at least one full rest day in where you aren’t doing any weights or cardio. Your mind and body may need it 😉
Try to lighten the weight of the leg that is kicking back so that you can squeeze your glute better at the top of the movement. If your weight is too heavy, your grounding leg will be working more to try and stabilize the heavier weight. You will get a better workout in the targeted muscle (glute of your working leg) if you choose a slightly lighter weight.
I generally only use about 5-7lbs because any heavier and I feel my stabilizing leg start to kick in too much. Keep in mind that you WILL feel a burn, or your muscle working, in your stabilizing leg too, but it shouldn’t overpower feeling it in the glute of your working leg 😉
I hope this helps! Give it a try and let me know if you feel a difference 😀
Hey there- this is fixed now, so please look at Phase 1, Day 5 workout again for the ab exercises. Sorry about that, and good luck with the challenge 🙂
Hey there- if you click on the video demo of each exercise, there are alternate exercises for each exercise listed underneath each video: https://nicolewilkins.com/exercise-demo-leg-press-wide-stance/
I believe you’re referring to the Day 6 workout: Glutes/Hamstrings/Calves and all of the At-Home Workout PDFs are underneath the gym workouts. Here is the at-home gym workout for Day 6: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/02/AtHomeWks1357Day6.jpg
I hope all of this helps! Good luck with the challenge 🙂
Hey there- thank you for pointing that out! It is fixed now, so please check the Phase 1, Day 5 workout again for the ab exercises 😉
Good luck!
Hey there! First of all, a huge kudos to you for doing this challenge while juggling such a crazy schedule. I can’t imagine how difficult it must be!!
Secondly, you’re in luck because you won’t have to worry about trying to rearrange the high carb/low carb days. Even if you have to rearrange the workout schedule/rest days, just keep the high carb/low carb days as Nicole has it laid out on the calendar 😉
GOOD LUCK!! And please keep us posted on your progress! 🙂
Hi there,
I’m just not sure about the meal plan? I’m 5’37 and over 150lbs what meal plan should I follow? Follow Meal Plan 1.
I’m planning on training 5days continuous and rest on Saturday and Sunday, so will I keep my carb day’s the same (high, low, low, high, low and low on weekends?) Yes, keep your low-carb/high-carb days the same as on the calendar, even if you switch your rest days.
Also in South Africa we don’t have the same foods, so where it refers to Ezekiel bread, may I have a brown unsalted rice cake instead? I’m gluten intolerant. That should be fine, yes.
Or ground turkey, may I replace it with ground chicken, as well as ground beef, may I replace it with ground venison, to keep it lean? Also will 100% pure whey be ok as isolated is very expensive? As long as the meat you replace it with is 99% fat free, you should be fine. Whey is not the same as isolate, and Nicole recommends isolate for this program so I am not sure how to answer your question. Isolate would be best, but if you need to just get regular whey, than just get regular whey though it is not recommended for best results. The calories and macro profile may be different.
Are the meals as follows meal 1 = breakfast, meal 2 = snack, meal 3= lunch, meal 4 = afternoon snack and meal 5= supper/dinner? And what I understand is, that you can use any meal on the plan for breakfast to snack or dinner? Correct.
As for supplements, I use to take cla and Carnitine lean, will this still be allowed, or should I rather avoid it for the challenge. I’m ok with whey protein, multivitamin and bcaa. The supplements Nicole recommends for the challenge are listed in the supplement section of the challenge. The other supplements you mentioned should be fine but for best results I would stick with what Nicole recommends 😉
I hope this helps! Good luck with the challenge 😀
Kind Regards
Zanné
Hey- Nicole is not suggesting any food swaps or substitutes. I would just choose a different meal option instead.
Hey Sandra- nope, choosing 2 or 3 of the same meals shouldn’t limit your results at all! Good luck with the challenge, you’ve got this!! 😀
Hey there- take a couple deep breaths and try not to stress too much. Just do the best you can with what your body can tolerate. Choose foods on the meal plan you feel you can do best with and don’t force yourself to eat more than you feel like you can. You shouldn’t be miserable doing this challenge 😉
If you can’t eat all the food, don’t eat all the food. Just eat as much of what is on the meal plan as you can, that is all you can do.
You’ve got this! You will do great! Your body and mind should be HAPPY with this program, so be patient and positive, do the best you can, and you will do awesome!!!!
