Naomi
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Hi Rosemary- Nicole does not recommend any food swaps or substitutions for this challenge. I would choose another meal without meat instead.
Hi Debbie- that should be fine to use. I don’t know what the ingredients are of the protein powder you have, but give it a try and see how it comes out.
Good luck with the challenge! 🙂
You can do it how ever you prefer 😉 You can even put the coconut oil melted on top of the muffin, or cut the muffin in half and spread the coconut oil on each half. Totally up to you! 🙂
Hi Amy- Nicole’s advise is to follow the meal plan as close as possible for best results. Anything you choose to do outside of the challenge program is totally your call. If you feel you are able to put your own meal plan together based on the calories and macros outlined, that is up to you and totally your choice.
Good luck with the challenge!
Hey there- there are no substitutions in this challenge, but you can choose any of the other meals (except the post workout meal) to eat instead of the meals with the eggs 😉
Good luck with the challenge!
Hi Jaime- ketchup will add sugar and carbs, and so can some of the seasonings depending on what the ingredients are in the seasonings. You’d be surprised at what some companies put in their seasonings. I would stick with what Nicole has on the meal plan, in the recipes and the grocery list for best results. It’s only for 45 days 😉
Hey there- because avocado is so unique in its calorie/macro profile, containing fats, proteins and carbs, there is not an equivalent substitution.
I recommend choosing another meal instead.
I noticed on the meal plan 3 for women high carb day for over 5’6 150lbs, it’s the same as the meal plan 2. Should it be different?
These should be fixed now 🙂
Scroll all the way down on the Training Phase 1 Page here: https://nicolewilkins.com/challenge/45-day-buns-guns-challenge-2019/?section=training-phase-1
The links are NOT in the PDFS, they are on the exercise schedule below the PDFs so keep scrolling down on the Training Page until you get to the workout schedule. Click on the exercise in maroon color, such as Incline Bench Press which will bring you to this page: https://nicolewilkins.com/exercise-demo-incline-bench-press/
Good luck with the challenge!
Hi Laura-
Please read the Supplements Section for detailed info on how, when and what supplements to take.
For the protein shake, it is indicated in the meal plans and meal plan recipes when to take protein, if that is what you choose to do.
I hope this answers your questions, good luck! 🙂
No, you need to keep the order of the workouts the same as Nicole has it set up in the calendar schedule. If you need to move your rest days that’s fine, but keep the workout order the same and the high-carb/low-carb schedule the same.
im 5’3″ but 148. so do i go off weight or height?
Choose the meal plan based off your height.
Wrong link
Are you able to click on this link and view everything OK? https://nicolewilkins.com/exercise-demo-barbell-upright-row-front-raise-combo/
Hey Tammy- I would recommend keeping the high/low carb days the same as Nicole has them on the calendar, even if you switch your rest days 😉 Nicole has the low-carb days and high-carb days spread out the way they are for the best response to the carb cycle.
Good luck with the challenge!
Tjay is correct! All of the meals are put together the way they are to add up to specific calories and macros, and there are no food swaps or substitutions in this challenge, BUT there are 12 total meals to choose from. So if you don’t like something about a meal, your best option is to choose another meal 😉
Good luck ladies!
Hey! There are three meal plans for women, the three that are posted, so I would go with Meal Plan 1.
Good luck with the challenge! 🙂
On the meal plan, it says: “Post Workout Meal OR Meal 5” ;-P
Which means, if you workout I the morning, you’ll have your post-workout meal as one of your earlier meal sand shift all the other meals down one, or you will have your post-workout meal wherever your workout falls.
On your rest days, the post-workout meal will be Meal 5. Does this make sense?
It looks like the problem is fixed, I see all 4 sheets for Meal Plan 3 correctly. Let me know if you are still having issues with accessing the Meal Plan 3 documents.
