Naomi
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on days off it is a complete rest day? no cardio at all?
Correct. Complete rest on rets days, no strength-training or cardio. Hopefully you’ll be pushing yourself so hard with the workouts, you’ll welcome the rest days with open arms 😉
Can we do the work out 5 days in a row? And if so should we adjust our high carb day? Ie. if I work out mon, tue, wed, thu and fri should I make the high carb days Sunday and Wednesday instead or leave as it is?
If you can help it, try not to change anything from what Nicole has laid out. She has the low carb days and high carb days spread out the way they are for a reason, as well as correlating with the workout and rest days for a reason. But if you absolutely need to, you can do all the workouts in a row, just make sure you keep the workouts in the same order and keep the low carb/high carb days the same as Nicole has them laid out on the calendar, so don’t switch them around.
Good luck with the challenge! 🙂
Hey there- that is correct. The yogurt and almond butter are one of the options you can choose if you like that option.
You can eat the yogurt and almond butter separate, or you can mix the almond butter in the yogurt and eat together. You can also mix the two in a blender if you’d like. If none of that sounds good, then I would recommend choosing another meal 😉
Good luck, and enjoy!
Hi Gina- that is totally up to you if you want to resubmit your pics. Some people submit slightly different poses in their after pics than in their before pics and some people are posing exactly the same.
I think you should be fine, but it’s up to you based on if you feel you want to or should resubmit pics 🙂 Good luck!
Hey there- I would go ahead and save it now and print it off for future use 🙂 The info will be taken off the website one week after the challenge is over so just to be safe go ahead and get everything saved and printed 🙂
LOL, no reason in particular other than keeping things as simple as possible. The areas measured are the same and have been since the first challenge, so we’ve just kept the measurements to a few main areas of the body. You can always measure as much of your body as you’d like before and after so you can see your progress! 😀
Hey, I think you are talking about this article: https://nicolewilkins.com/structure-your-workout-split-for-your-goals/
Good luck with your goals! 🙂
Hi Sharon- if you are a member of Nicole’s web site, you can click on the links below for some great stretches and foam rolling exercises to loosen up your muscles:
Foam Rolling: https://nicolewilkins.com/foam-roller-techniques-to-help-optimize-recovery/
Back Stretches: https://nicolewilkins.com/my-top-5-stretches-for-a-healthy-back/
Lower Body Stretching: https://nicolewilkins.com/lower-body-stretching-routine/
I hope this helps loosen up your muscles and body overall 🙂
Hey ladies- you should get the hashtag email later this week in plenty of tie to submit your after photos. Nicole will send an email out to all challenge participants at the same time 😉
Hi Rebecca- correct, there were timed ads scheduled to go up but the challenge is not ready yet. Believe me, current challenge participants will be the first to know when it is ready for purchase! There will be email announcements, a big announcement on the web site and social media 🙂
So glad you are excited, I think everyone is ready to continue progressing for Summer!! 😀
Hi Karen- yes, use your goal weight. If you use your current weight, you are making calculations that will just keep you at your current weight. Does that make sense?
Good luck! 🙂
So after this is over, what is the recommendation for maintenance macros?
Hey there- it totally depends on what your goals are, what meal plan you’ve been doing, what results you’ve had and a number of other factors. The short, simple answer would be to go back to Phase 1 meal plan of this program, if that is realistic and doable for you 🙂
Hi Brenda- information has not yet been announced, but if you are a member of the Nicole Wilkins Facebook Community, that is the first place she will announce dates for the next challenge. Following that, information will be sent out via email. That is all I know as of right now.
I know a lot of people are eager to get the info! 🙂
Angele- I have actually never heard that approach before lol! It may be one way of doing it, but definitely not for this challenge. I imagine that it would leave so much open to options, like too much freedom to structure meals in so many different ways as long as you have a certain weekly total(??)
Not that you would do this, but in my mind, I’m envisioning people eating very few calories on one day, then loading up on another day. I know you’re just talking about one meal, but my mind is jumping to all of the different things someone might do if they had a weekly total to hit however they wanted to lol!
You’ve got this girl, just a little bit longer! 😀
Just click on the words in my answer above in red “Challenge Rules” and it will take you to the Challenge Rules ;-P
Your progress is more geared toward your daily intake, not your weekly intake. It would be like saying it doesn’t really matter how you eat (how you divide up the meals) in a week or a month, or a year, as long as your accumulations over a week, or a month, or a year equal a certain total.
Because this is such a short time period, and you are in the home stretch, every little bit will make a difference. I would stick to what your daily totals are suppose to be for that day, even if you end up missing a meal the day prior. The same is true for workouts, if you miss a workout the day prior, don’t try to double up. Just pick up where you left off.
I hope this helps! Good luck 🙂
There is also detailed info in the Challenge Rules regarding submitting after info (which includes pics). Good luck ladies! 🙂
Hi Beth- Great question that I wish had a sample answer. The human body is extremely complex and it’s not as simple as saying if you eat this much and burn this much, your body will start losing muscle.
A lot of it depends on the individual and how well their body preserves muscle/burns fat. Some people are hard gainers, while others gain more easily. It also depends on how heavy you are lifting, the quality and sources of your foods, and the ratios of your macros.
If you are in a caloric deficit for an extended period of time, you will lose weight all over, both muscle and body fat. It would be nice if we could turn a switch and tell our bodies to burn all the body fat but keep all the muscle, right? LOL!
In Phase 2 of this challenge, you are in a deficit, but the food quality, strength-training workouts and macros are all designed to preserve as much muscle as possible while losing body fat.
I hope this helps! Good luck with the rest pf Phase 2 🙂
You are only two weeks away from the finish line! You didn’t come this far only to stop short just before you can say you finished. Home stretch, YOU’VE GOT THIS!!! I’m rooting’ for ya!!! Victory is just around the corner 😉
