Naomi
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Hey there- As we go through physique transformations, our bodies can be all over the place on the scale. Our metabolisms are changing, and our general, overall body composition is changing too, so it sounds like you are gaining muscle, losing fat and your metabolism is revving! Great job!
We really can’t suggest any changes or personalize the Challenge program as Nicole has written it out, otherwise it deviates from the Challenge program and gets into personalize training plans. But just like you chose to increase your calories in Phase 1 because you were hungry, it’s up to you if you decide to continue modifying anything based on your own results from Phase 1 and your goals for Phase 2.
Good luck! 🙂
Hey there- the only guidelines given for the re-feed are the guidelines that Nicole has outlined. The rest – serving size, food choice, etc – is completely up to you. Make sure you read over what Nicole has outlined one more time just to make sure you get the general idea, then if you still aren’t sure or don’t feel comfortable with a re-feed, you can skip it altogether.
The re-feed is the only meal in the plan that you get to chose how much of what to eat that you want. It’s not an all-out binge, but just a “treat meal” so you should be fine with a serving or two of cereal, or whatever you end up deciding to eat.
Enjoy! 🙂
A trie-set is doing one set of an exercise, then moving on to one set of a second exercise, then moving on to one set of a third exercise. If you did all three sets of one exercise back-to-back, that is called a straight set. So a tribute-set is rotating between three exercises each set.
1. Do one set of the first exercise for the indicated # of reps
2. Do one set of the second exercise for the indicated # of reps
3. Do one set of the third exercise for the indicated # of repsThen repeat for however many sets are indicated. I know it can get confusing, but I hope this helps clear up any confusion! 🙂
Hey there
1. if you look under the video demo of each exercise, it will show you alternatives and/or modifications to each exercise: https://nicolewilkins.com/exercise-demo-alternating-landmine-press/
So for the Landmine Press, it would be: Standing Single Arm Dumbbell Shoulder Press (neutral grip)
2. For he BB Front Raise, just do it as demonstrated in the demo video: https://nicolewilkins.com/exercise-demo-incline-barbell-front-raise/
3. Sissy Squats: you don’t need a special bench 😉 https://nicolewilkins.com/exercise-demo-sissy-squat/
Good luck, I hope this helps! 🙂
Hey there- I really have no idea what you do and don’t have access to, so it is difficult give ay recommendations. I would just do my best to choose any of the meals you have the most access of that food to and that you can easily prepare with what you have available.
If you aren’t doing this already, definitely log your food into My Fitness Pal so that even if you aren’t able to access some of the foods, or able to prepare some of the meals, at least you can try to stay as close as possible to meeting the macros outlined in each meal. Good luck, and I hope this helps! 🙂
Hi Rachel- I don’t use a spin bike at all, so I am not sure. I did take a spin class or two in the past a few years ago and the bike I used had a knob, similar to what you use to twist a water hose on and off. To increase the intensity or resistance, you turn the knob to the right. To decrease the resistance, you turn the knob to the left. There weren’t any “levels” on the bike I used, so I would just increase the intensity by about 1 level up from where you start.
It’s more of a perceived judge of increasing the intensity. Some spin bikes may have gears you can shift up or down but if yours doesn’t, just go by feel 😉 I hope this helps!
Hi Rachel- I don’t use a spin bike at all, so I am not sure. I did take a spin class or two in the past a few years ago and the bike I used had a knob, similar to what you use to twist a water hose on and off. To increase the intensity or resistance, you turn the knob to the right. To decrease the resistance, you turn the knob to the left. There weren’t any “levels” on the bike I used, so I would just increase the intensity by about 1 level up from where you start.
It’s more of a perceived judge of increasing the intensity. Some spin bikes may have gears you can shift up or down but if yours doesn’t, just go by feel 😉 I hope this helps!
Hey there-I wouldn’t say one meal choice is “better” than another. I’d say maybe your body responds differently to some food sources over other food sources. Try choosing another meal and see how your body responds.
Thank you Samantha, you are so helpful!! We really appreciate all the info, and I’m sure it is a big help to all our Australian challenge participants 🙂
Hi Kelli- usually on the carton of egg whites it tells you what the equivalent is. For example, 46g is equivalent to 1 large egg, so multiply 46g x 7. I realize they are probably taking into account the yolk when making the equivalent, but there’s really no way around this so just measure out however many servings the liquid egg white equivalent of 7 eggs would be. Good luck! 🙂
Hi Claire- I believe that person may have been refer to the Spaghetti Squash. You can look at all of the meal plans here: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2019/?section=nutrition-phase-2
I believe Nicole used either Jenny-O or Butterball turkey bacon for the calculations but you should be fine with the bacon option you mentioned. Chickens and Turkeys are pretty similar, so any poultry bacon with no extra ingredients such as sugar, etc. Good luck! 🙂
Yep, if the only ingredient is pineapple – or for canned it would be pineapple and some sort of preservative – than you are good to go! Good luck in Phase 2 🙂
Hey there- that is completely up to you with what you want to do. I can’t really advise anything outside of what Nicole has set forth in the challenge as far as the timeline goes, but everything’s situation is different so that is up to you based on your individual timeline. Good luck and enjoy your vacation! 🙂
That is totally up to you if you want to do that based on your goals and how your body responds.
Yes, that is no problem. The macros will be the same whether you roast them or pan fry them w/ non-stick cooking spray 😉
Correct 😉 HIIT is High Intensity Interval Training and you should pretty much feel like you absolutely can’t do more than 30 min. If you look in the cardio section of the program, Nicole outlines the difference between the two types of cardio: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2019/?section=cardio
Good luck in Phase 2! 🙂
Nicole created this particular menu with no food substitutions but instead offers 15 different meal options. The calories and macro profile in avocados are pretty unique and if you tried to substitute than it would throw everything off. Your best bet is to choose one of the other meals that doesn’t include avocados.
I hope this helps! Good luck 🙂
Most cheese slices average about 18-22 grams, so I’d say aim for about 20g per slice 🙂
It’s best to have this meal as the last meal of the day. Nicole strategically put this meal the last one before bed to help with recovery and muscle building during sleep 😉
Hi Betsy- for Phase 1 of the challenge, I would keep the weight on the heavier side and not go down “ass to the grass.” Focus on the feeling in your quads and feel the tension as you go down, then come up as soon as you feel you’ve gone as low as you are able to with that weight.
Trainers have different perspectives, of course, but I have always put more of an emphasis on form and strength-building than on always going super low in the squat. Most of the time I personally don’t go ass to the grass, as it just doesn’t feel right for me or my body, or I have to use just the barbell with no extra weight, or I can only get about 2-3 good low reps in with a heavier weight on the bar. To give you the best assessment, I’d have to see you doing it, but I think even if you go just below your knees (“break parallel”) or even go down to where you are level with your knees and you feel a good tension in your quads, you are doing a great job!
I hope this helps! Good luck, and keep up the hard work 🙂
Absolutely, there is no sense in pushing through the bad kind of pain and you are smart for listening to your body. Good luck, and I hope your back heals 100% soon! 🙂
Hey there- yep, that should be fine! 🙂
Hey there- I am so sorry, but we really can’t recommend a substitute for any of the foods. Nicole created all the meal plans with the food combinations to come up with the calories and macros so they would all match up. I know you like the granola bars, but your best option is to choose another meal.
Good luck with the challenge 🙂
Hey there- I wouldn’t try to force everything down if you are having a hard tie getting all your meals in. It might mess up your hunger rhythm the next day. You might wake up still full from the huge (double) meals the night before and have a hard time eating in the morning.
Just do the best you can with what you are able to do in trying to eat about 2-3 hours apart, but I would advise against torturously shoving meals down if you aren’t able to get all your meals in.
The calories will be lower and meals smaller in Phase 2, so enjoy all the food while you can 😉 I hope this helps, good luck!