Naomi
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Yep, that should be fine 🙂 Good luck!
Hi Leanne- prepping some of the recipes can be a little bit of trial and error at first 😉
I would weight the total batch of prepared Kale Chips in grams, then divide it by the number of servings the recipe calls for, so in this case it would be 6. Whatever number you get, that is one serving in grams. I think that is the most accurate way to do it 😀
Good luck with the challenge!
Hi Heather- definitely drop the cream, but you can have a few packets of stevia if you’d like 😉
Good luck with the challenge!
Hi Jennifer, it is correct! 🙂 Nicole accounted for all the meals’ totals for the day, and this meal just happens to have more of the fat sources in it but t all comes out to the same totals. It never hurts to ask if you are unsure 😉
Good luck with the challenge!
Hey there- just do the absolute best you can with what you have to work with. It would be best to food journal in an app such as My Fitness Pal so that you know you are at least sticking as close to the calories and macros on the meal plan as possible.
If you don’t have access to anything in Meal 1, then you can eat any of the other meals instead.
Good luck, and safe travels!
That is totally up to you if you want to take a second serving of BCAAs. It is not required or necessary, but it will also be completely fine if you decide to take a second serving of BCAAs with your morning/afternoon workout sessions.
Hi – I am new to Nichole’s challenges but I’m super excited for this one. There are several things on the shopping list that don’t make their way into the meal plan 3. Are these options to mix-up what we are eating if we like, as long as we stay within the macros outlined in our specific meal plan?
No, these are not options for swaps, these are items that are on other meal plans, such as the mens’ meal plans. Nicole just created one grocery list for all of the meal plans. Follow your meal plan and meal choices as they are listed and only get items on the grocery list that you need for your meal plan choices.
Cod is correct because you are getting your fats from other sources.
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!
Let me check on this and I will get back with you as soon as I get confirmation 🙂
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/
Hi Joy- they’ve arrived at the warehouse and should be available this week.
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 😉