Naomi
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Hi, I don’t see sardines on the list for fat proteins, or anywhere really. I find them so easy to transport, so are they not allowed or would they count as a fat protein? One can of sardines in hot sauce for example, has 100g, 160 calories, 10 g fat, 1 g carb and 17 g protein.
If you would like to incorporate any foods not on the food exchange list, in the meal plan or recipes for this challenge, you will have to do your own calculations to fit them into your meal plan goal totals. Nicole has done all the calculations for you but can’t possibly incorporate all the foods requested by challenge participants, so simply go into My Fitness Pal or another food journaling app and calculate how you can fit sardines into your meals to where you will still hit your target goal macros.
I love sardines too, so I am aware that there are so many different types of sardines: some in water, some in different types of oils, seasoning, etc., and the calories/macros are all over the board. Some could be considered a lean protein while others would be considered a fatty protein just depending on how they are prepared and stored in the can.
Is there a rest between each interval?
Not unless you absolutely need to rest, otherwise it is 20 sec of work/10 sec of rest all the way through till the end of the workout.
Hi all,
I see in the fat that two egg yolks are 10 grams of fat, I found that yolks have protein as well. If I have two eggs, I would have 13 grams of protein. That’s what I found on google.
Please advise,
thanks,
LauraWhat is your question?
Hi all,
10 reps for the exercise above, meaning, lunge one side, the other = one rep or each lunge is one rep.Thank you, 🙂
10 reps per side/each leg 😉 So each leg/side is one rep.
Women’s meal plan 3, meal 5, option 1 calls for LP 2 scoops. According to the meal exchange and protein macro for that meal that would only be 1 scoop. Can you please clarify?
The post workout total for that meal plan is 36g of protein so you’ll need 2 scoops of protein on workout days for that meal.
Just wanted to double check…. on the goblet squats we are doing 3 drop sets? So 60 reps, total?
Correct. It is 20 reps per set (10 reps, then drop weight, then 10 more reps) x 3 sets = 60 reps total.
Just wanted to double check…. on the goblet squats we are doing 3 drop sets? So 60 reps, total?
Correct. It is 20 reps per set (10 reps, then drop weight, then 10 more reps) x 3 sets = 60 reps total.
I keep seeing conflicting information. I see Allison responded in the fb group that you guys will take either hashtag since there was an error.
Ok, no worries, then just keep the pics as is and don’t worry about uploading new pics with the hashtag you submitted since it’s our error.
I just got a delivery from Megafit Meals. I won’t be able to break my meals up as my meal plan indicates this first week. Is it okay to just focus on hitting daily macros as opposed to eating precisely as each meal is broken down on my meal plan for this week? All of the foods in my MF meals are on our approved foods list. I’ll be sure to take my post workout/extra meal and calorie/macro cycle accordingly. I hope this question makes sense. My brain is up past it’s bedtime. Lol!
Thanks!
Yep, that’s fine. As long as at the end of the day your daily goal calories and macros add up to around what your meal plan targets are 🙂
Is there a recommended time for spacing out the meals? I am not use to 5 meals so want to make sure I do it correctly. 🙂
Everyone might be a little different based on what they are used to, how often they get hungry and what their schedule allows as far as meal times, but Nicole generally recommends about every 3-4 hours between meals.
The recipe reads 1 banana for all 12 servings, but on the meal plan, 2 servings shows (1fr, 1/2 SC, F). Is one banana for the whole recipe correct?
One banana is correct for the recipe, but can you please tell me which meal plan you’re following so I can help you better?
It looks like Nicole says the cardio should be kept at moderate- not high intensity. Many of the example cardio workouts listed would have my heart rate in the high intensity. I can do it, but wondering if we are not supposed to because it would be out of our personal moderate zones. Are we supposed to do them to increase our capacity or temper the workout to stay in the zones?
You don’t have to do the cardio examples if those would get your HR at too high an intensity. Everyone is starting at different places and what might seem intense to one person might not be as intense to another person based on their current, individual cardio endurance level. Just stick with any cardio you prefer that would keep your HR at a moderate intensity 😉
Days 1/3/5 Friday at Home (bodyweight/dumbbell) workout has band assisted pull ups as an exercise. I don’t have a pull up bar at home. What would be a good alternative to this exercise, or do I have to get one that attaches to the door frame and use a band?
Thank you!
If you can get a pull-up bar that attaches to the door and use a band, that would be ideal, but you could also do Prone Bodyweight “Lat Pull-downs” as an alternative: https://youtu.be/XERJRwGDa1Q?si=NqtAB6IMLgtyD1RR
Should I retake my pictures then?
If the incorrect hashtag is in the pics you submitted then yes, you should resubmit your pics with the correct hashtag.
The ebook has the hashtag as Gunznbuns- that is the correct one right?
The ebook is incorrect (we’re correcting it), but the hashtag to submit before pics should be: #GUNZNBUNZ
Good morning!
I submitted my before pictures with #gunznbuns then noticed it maybe should have had a z at the end instead?
Should I resubmit?Yes, I would go ahead and resubmit with the correct hashtag.
Does ham fit anywhere on exchange ? I can seem to find it or something similar to it
No, Nicole does not have ham in the challenges because they are prepared so differently: some cured with sugar, honey, various other glazes, as well as too many varying degrees of leanness/fat content. I recommend sticking to what Nicole has listed in the challenge meal plans, recipes, food exchange list and grocery list, then resume eating Black Forest Ham after the challenge is over in 40 days if you’d like to re-incorporate it back into your food intake.
Are all the supplements that y’all suggested safe for breastfeeding moms?
This is a very individual recommendation based on your specific needs, blood profile, any physical issues, nutrition reactions/allergies or concerns so it would be best to talk to your OB or general practitioner about any concerns with supplements or supplements that are OK for you specifically while nursing. Generally speaking, it is best to avoid fat burners or pre workouts while nursing, but again, you can take the nutrition label with ingredients from the nPower Nutrition store web site on NicoleWilkins.com and clear any ingredient concerns while nursing with your OB or general practitioner.
Do we keep the same weight for all sets or increase every time the reps are decreased?? Thank you
Unless “pyramid set” is indicated, you should keep the same weight throughout, so start as heavy as you are able to. You’ll be surprised how challenging and intense it is if you choose the correct weight at the start of your set, even when decreasing reps 😉 Lift heavy!
Is there a recommended size for the baking dish?
You can use any size you want to, you could even use a muffin pan with muffin cups for portion size convenience if you want to. The most important thing is accurately weighing the dish after baking to calculate serving size: weigh the finish dish after baking (in grams for best results in my opinion), then divide that number by 4 in order to calculate how many grams of the frittata equals one serving.
For example (example only, not accurate numbers), if the entire frittata mixture weighed 260 grams after baking, then one portion sit would equal 65 grams.
I hope this makes sense 🙂
Okay, I normally eat eggs and oatmeal in the morning, but never plain oatmeal. Is that how y’all normally eat it? Completely plain? I know we can do substitutions but trying to keep it simple and oatmeal is a great breakfast food.
You can put a sweetened in it if you would prefer a little sweeter oatmeal. You didn’t describe how you typically eat your oatmeal in the morning, only that you eat eggs and oatmeal. What do you typically include in your oatmeal?
I was just wondering which version of Marco Polo is needed for the vip part of this challenge. I’d like to spend as little as possible, but, of course, I want it to work.
You just need the basic version to be able to watch and interact with Nicole’s Marco video messages.
Wondering which meal plan to select for fat loss if I weigh 158. Should I select the plan for 130-150lbs? If I select over 150, will I be in a calorie deficit?
Hey there- you should choose the meal plan based on your height 😉
I just came to say the same thing – I am not seeing rice in the ingredients list, either.
I will check on this with Nicole and get back with you ASAP 🙂
