[Naomi]

Hey Brenda-

All challenge participants will get the info at the same time. We work hard to get it out asap, but there is a lot that goes into it and it won’t be release it until it is ready, so there are no guarantees as to what time it will be out.

Thank you-

[Naomi]

Sharon- as mentioned above, please email this to [email protected]

Thank you-

[Naomi]

Cathy- please email [email protected]

Thank you.

[Naomi]

Hi Tracy- I am not sure what you’re asking. Are you sticking to the BUILD Challenge macros, or the PSR or Summer Shred macros? If you are trying to build muscle, stick with the meal plan from the BUILD challenge. Good luck!

[Naomi]

Hi Jody- any technical issues you experience can only be resolved by our tech support. Please email your issues to: [email protected]

Thank you

[Naomi]

As mentioned above, you’ll need to email [email protected] so that tech support can help you there.

[Naomi]

Then you’ll have to email [email protected] so that tech support can help you there.

[Naomi]

Hi Jody- it is the first thing that shows on the homepage of the web site: https://nicolewilkins.com/35-day-holiday-workout-calendar-2018-edition/

[Naomi]

Hi Cathy!

To get more information about 12 week on-line personal training, you can start by filling out the on-line application here: https://nicolewilkins.com/training/

There are no discounts for personalized training programs.

[Naomi]

Here you go Wendy: https://nicolewilkins.com/2016-olympia-prep-the-500-in-15-ab-workout/

[Naomi]

Hi Stephanie- absolutely, you can email your inquiry to [email protected] and someone should be able to get your before measurements to you.

Good luck! 🙂

[Naomi]

Hi Judy- you should have received an email yesterday with the hashtag and after photo instructions. If you didn’t, please email [email protected] and they can help you there.

Good luck! 🙂

[Naomi]

Hi Christine- when Nicole calculated the food, she calculated it by measuring all potatoes cooked (baked), so I’m not sure how to answer your question since you prepped your sweet potatoes in a different way than what the program called for. Honestly, the discrepancy shouldn’t be that much so it should make much of a difference at all and really shouldn’t hinder your progress. Since there are only a few days left of the challenge, I would just keep doing what you’ve been doing.

[Naomi]

Your body will use the fuel from the meal however it needs to and discard the rest. I don’t feel it would be too much for one meal, but if you are worried about that then you can take two meals and do 1.5 servings instead of 2 servings of one meal 😉

[Naomi]

Hey there- Are you not able to keep it at 5 meals? You could easily just double the portion size of one of the meals since they are all the same calories and macros except the post-workout.

That would be the easiest way to do it. Or, if you don’t feel like you could eat that much in one sitting, you could do 1.5 servings of two of the meals 🙂

Good luck and have a great last week of the challenge!

[Naomi]

I would be cautious of the smoked salmon. Just read the ingredients and make sure there isn’t anything added to it that may add extra calories or throw your macros off. Otherwise that is fine, as well as salmon sashimi.

[Naomi]

Hi Helen- I am sorry, but per the Challenge Rules, the period for submitting “After” information will begin on November 19, 2018 at 12 pm EST/9 am PST and end on November 22, 2018 at 11 pm EST/8 pm PST.

[Naomi]

Hi Anita- congratulations on your success with this challenge, that is great! Nicole will b announcing more details about the next challenge very soon (within the next week or two) but it will be a 60 Day Transformation Challenge starting the first of the year 🙂

[Naomi]

Hi Jodi- if your pre-workout has 750mg of creatine nitrate in it, then I would just take one more 5g serving of creatine before bed for muscle-building.

[Naomi]

100% worth it, yes! You can manipulate your macros in much more detail, and it just has a lot more useful features. You can always try it, then cancel if you don’t feel it is useful 😉

[Naomi]

I Karen- you want to lift as heavy as yo possibly can for 4-6 reps, which means you literally physically cannot lift the weight for 7 reps. You’ll want to lift heavier than in week to as much as you can, but if/when you need to drop the weight, you’ll drop the weight 🙂

Good luck!

[Naomi]

Hi Sue- absolutely, yes you can do that 🙂 Enjoy the last week and a half of the challenge!

[Naomi]

Hey Kathy! I would try to keep it the same, if you are able to. If not then drop down in weight as needed to get the 8-10 reps. Good luck, and have an awesome week 4!! Almost there 🙂

[Naomi]

Hey there- the calories come from the actual branched chain amino acid particles. I would be similar to asking where the calories come from when you consume 20g of protein, for example. The calories come from the energy contained in the BCAAs that fuels your body to build muscle 😉

I would limit your intake to no more than 4 servings per day, but you can sip in your water throughout the day.

[Naomi]

Hi Julie- you want to keep your chest up and core tight while doing this movement, which will result in your lower back arching a bit. The focus isn’t to arch the lower back, but to keep your chest up/open and core engaged. Focus on that and, as a result, you will have an arch in your lower back.

[Author]

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