Naomi
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Hey Krystle- I will check on this and get back with you asap! 🙂
Hi there,
I’m just not sure about the meal plan? I’m 5’37 and over 150lbs what meal plan should I follow? Follow Meal Plan 1.
I’m planning on training 5days continuous and rest on Saturday and Sunday, so will I keep my carb day’s the same (high, low, low, high, low and low on weekends?) Yes, keep your low-carb/high-carb days the same as on the calendar, even if you switch your rest days.
Also in South Africa we don’t have the same foods, so where it refers to Ezekiel bread, may I have a brown unsalted rice cake instead? I’m gluten intolerant. That should be fine, yes.
Or ground turkey, may I replace it with ground chicken, as well as ground beef, may I replace it with ground venison, to keep it lean? Also will 100% pure whey be ok as isolated is very expensive? As long as the meat you replace it with is 99% fat free, you should be fine. Whey is not the same as isolate, and Nicole recommends isolate for this program so I am not sure how to answer your question. Isolate would be best, but if you need to just get regular whey, than just get regular whey though it is not recommended for best results. The calories and macro profile may be different.
Are the meals as follows meal 1 = breakfast, meal 2 = snack, meal 3= lunch, meal 4 = afternoon snack and meal 5= supper/dinner? And what I understand is, that you can use any meal on the plan for breakfast to snack or dinner? Correct.
As for supplements, I use to take cla and Carnitine lean, will this still be allowed, or should I rather avoid it for the challenge. I’m ok with whey protein, multivitamin and bcaa. The supplements Nicole recommends for the challenge are listed in the supplement section of the challenge. The other supplements you mentioned should be fine but for best results I would stick with what Nicole recommends 😉
I hope this helps! Good luck with the challenge 😀
Kind Regards
Zanné
Correct, aim for a gallon of water a day.
Hey- Nicole is not suggesting any food swaps or substitutes. I would just choose a different meal option instead.
Hey there- yep, you can omit the BBQ sauce no problem. Good luck with the challenge!
Hey Sandra- nope, choosing 2 or 3 of the same meals shouldn’t limit your results at all! Good luck with the challenge, you’ve got this!! 😀
Hey there- take a couple deep breaths and try not to stress too much. Just do the best you can with what your body can tolerate. Choose foods on the meal plan you feel you can do best with and don’t force yourself to eat more than you feel like you can. You shouldn’t be miserable doing this challenge 😉
If you can’t eat all the food, don’t eat all the food. Just eat as much of what is on the meal plan as you can, that is all you can do.
You’ve got this! You will do great! Your body and mind should be HAPPY with this program, so be patient and positive, do the best you can, and you will do awesome!!!!
Hi Kathryn- that should be fine as long as the calories and macros are close to the Ezekiel Bread. Good luck with the challenge! 🙂
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 Andrea- I would go with Meal Plan 1 for you. Good luck with the challenge! 🙂
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.
Hi Rachel- I am checking on this and will get back with you shortly! 🙂
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 there- just go with lean, like 93-94% lean for the ground chicken, not the extra lean 😉
Correct! 😉