Naomi
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Hey there- I am sorry you feel frustrated. The first Phase is a Muscle Building Phase, so be patient, follow the plan to a T and trust the process. Phase 2 is the leaning out/shredding phase 😉
Keep going, and see it through! Our bodies can do all sorts of crazy things while experiencing physique transformations 🙂
Roe- if you plug a recipe into MFP and are using a different brand with different serving sizes listed on the nutrition label (not all bean manufactures are equal, though you would think they would be) but some bean companies may add more liquid or the weight is the same but the density of the beans are different because of the liquid/fluid added to the beans so the measurement of the density of the beans-to-fluid ratio may be different so the serving size calories and macros may be different.
Nicole has stated numerous times throughout al her challenges that when you plug foods into MFP there will be discrepancies between food brands. If you plug a recipe into MFP and want to be diligent about the macros matching up, then I recommend staying true to the macros. But if you are following the recipe as-is and aren’t plugging the recipe into MFP and you want to do it that way, then you can keep doing it that way.
It all just depends on how diligent you want to be about weighing, measuring and tracking to the very last gram everything that you are putting in your mouth with the food brands you are using in your kitchen.
Neither way of doing it is wrong, it’s just two different approaches depending on how accurate you want to (and have time) to be.
I hope this makes sense! 🙂
Hey Laura- if you aren’t use to eating some of these foods then, yes, I would say you are still adjusting. Maybe try and pay attention to which foods make you feel more bloated and try eating one of the other meals, staying away from any of the meals you have noticed make you feel more bloated.
Also, make sure you are drinking plenty of water, and if you aren’t already, try taking digestive enzymes and/or probiotics to see if that helps with digestion.
I hope this helps! Good luck 🙂
Hey there- I would stick with the seasonings/condiments Nicole has listed on the grocery list to make sure you are following everything to a T. Often, taco seasonings have added sugars and other ingredients one wouldn’t think would be in taco seasonings.
If you can’t get in all of your meals, I would recommend prioritizing the post-workout meal after your workout. Just do the best you can! Good luck with the challenge! 🙂
Hi Rachel- I think you are fine if you plus everything in and adjust to meet the macros listed in the meal plan 🙂 I would go with the macros that match up rather than the recipe to a T (using 1/2 can of beans instead of 1 can) because different brands call for different serving sizes/macros, etc and there are some discrepancies.
Does this help?
Hi Robin- it is fine to not eat any veggies at all, but I would not swap foods from one meal to another meal and combine different foods. While the calories and macros of each meal are the same, the calories and macros of the foods that make up the meals are NOT equal so swapping out foods will definitely throw everything off.
I hope this helps, good luck! 🙂
Hey there- for best results with this program, I do not recommend deviating from the plan that Nicole has laid out. The best thing you can try to do is maybe spread your meals out a little more every day, then worst case scenario if you aren’t working OT is that you have a little extra to eat at the end of the day.
Try drinking a good amount of water toward the end of your OT shift to keep your stomach as fun as possible.
I hope this helps! Good luck 🙂
Hi Melanie- for this workout, I would follow the exercises as Nicole demonstrates in the video tutorial. So for this exercise it would be front facing: https://nicolewilkins.com/exercise-demo-hack-squat/
Good luck and have a great workout today!! 🙂
Hey Kelly- Nicole said to split up the cardio and weights if you are able to. If not, then do your weight training workout followed by cardio, then eat your post workout meal after all of your workout is done (so, after your total weights and cardio workout, then post-workout meal).
You are doing fine and following the program as she has it laid out. She knows not everyone can get to the gym several times per day 😉
Keep up the great work, glad you are loving the workouts!
Hey there- I would count it as two HIIT cardio sessions, although taking 3-4 hour-long HIIT cardio classes is in excess of what Phase 1 calls for. So keep in mind that since this is deviating from what Nicole has laid out in the program, you may not see the same results as if you were following what she has outlined for cardio 😉
Good luck with the challenge!
Hey there- a neutral grip just means your palms are facing each other. So there is overhand grip (palms down), underhand grip (palms up) and neutral grip (palms facing each other). It is not in relation to a narrow or wide grip.
So I am not sure what the attachment you are talking about looks like, but hopefully with my description of what neutral grip is, that will help you out a bit. Let me know if you have any more questions 🙂
It is difficult for me to give you suggestions since I don’t know what you will have available to you on vacation, but my best advise would be to food journal everything in a meal plan app so that you can at least stay close to the calories and macros on the meal plan. I’m sorry I can’ help you out more.
Good luck, and have a great vacation.
Hi there- I would keep all meals as they are. If you start swapping and subbing foods it will throw macros all out of wack. You can eat vegan meals even if you aren’t vegan (you won’t turn into a vegan by eating vegan meals, lol)!
We do have a number of participants who are not vegan who say they just enjoy eating the vegan meals, so eat whatever you like on the meal plan, just keep them as they are 😉
Hi Mel-
I am so sorry but we can’t really personalize the meal plans for each person’s individual situation, as that is more of our on-line personal training service: https://nicolewilkins.com/train-with-nicole/
As far as how to make sure you are staying on track with the calories and macro goals for the challenge, I recommend that you try to stay as close to the meal plan as you are possibly able to while on vacation and log everything you eat and drink in a food journaling app such as My Fitness Pal, then check often to make sure you are staying as close to the macros as possible.
I hope this helps! Enjoy your vacation and good luck 🙂
Hey there- I would try to stick closer to between 36-41g of protein instead of the current 51g you are consuming, so just take about .25-0.5 scoops out.
As long sou are within 5g – give or take – of the meal total goal, you’re good! I hope this helps, good luck with the challenge! 🙂
Hey there- the approved condiments for this challenge are all the condiments listed on the grocery list and in the recipes and meal plan 🙂
Good luck with the challenge!
Hi Venetia- if you send your email to: [email protected] they can look up your account info and tracking to find out what’s going on with your order.
Thanks! 🙂
Hi Caron-
Yep! We will be giving away 3 weekly prizes throughout the challenge. You can read about the weekly prize give-aways in the Program Overview if you scroll to the bottom of the page.
Just post a pic related to the challenge (anything at all, food, workouts, struggles, prepping, etc) on Instagram and/or Facebook and use the challenge hashtag. Nicole will be able to see your post as long as it’s not set to private.
Good luck! 🙂
Hi Teresa!
The bread would be about 35g per slice, give or take (within 5g).
The cheese would be about 20g per slice, give or take (within 5g).I hope this helps! Good luck 🙂
Hi Brenda- I would buy two 16oz packages, weight out 20oz of uncooked ground turkey and follow the recipe instructions from there. You can freeze the rest of the turkey chili for future meal prep.
Hey Caron!
Salmon and chicken are not even swaps at all, there is a difference in the proteins and the fats. The roasted veggies and broccoli are not even swaps either.
To keep things simple, I would not recommend doing any food swaps. It starts getting confusing and “messy.” There are 15 different meals to chose from, so I would just stick with choosing the whole Mel instead of try to swap things around 😉
I hope this helps! Good luck 😀
