[Naomi]

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!

[Naomi]

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!

[Naomi]

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 😉

[Naomi]

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!

[Naomi]

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 minute

If 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!

[Naomi]

Stephanie Faessler wrote:

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 🙂

[Naomi]

maleabooker wrote:

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 😉

[Naomi]

jennifer2 wrote:

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 suggestions

There 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

[Naomi]

Stacey wrote:

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.

[Naomi]

jennifer2 wrote:

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 suggestions

There 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

[Naomi]

Sorry that was a type-o. It should be 25g of protein 😉

[Naomi]

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!

[Naomi]

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! 🙂

[Naomi]

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.

[Naomi]

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! 😀

[Naomi]

Correct, just divvy them up between the two 🙂

[Naomi]

Ok, looks good! Just add he amount that will equal out to 25g of protein 😉

[Naomi]

Correct 🙂

[Naomi]

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! 🙂

[Naomi]

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! 🙂

[Naomi]

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! 🙂

[Naomi]

Nope, it is not a type-o. It is correct 😉

[Naomi]

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! 🙂

[Naomi]

Thanks so much Joanne! 🙂

[Naomi]

Personally prefer the Smith Machine too 😉

[Author]

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