[Naomi]

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 🙂

[Naomi]

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! 🙂

[Naomi]

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!

[Naomi]

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! 🙂

[Naomi]

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! 🙂

[Naomi]

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 🙂

[Naomi]

Hey there- yes, that counts towards your overall water intake 🙂

[Naomi]

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.

[Naomi]

Hi Brenda- if she is over 5’3 then she should go with Meal Plan 2.

[Naomi]

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 😀

[Naomi]

Hi Darby- about 155g of apple 🙂

[Naomi]

dmhart22 wrote:

I was going to ask the same question about the t bar row too actually..she does the video with the narrower grip and wondered if there was a preference ? Wide grip t bar or narrow grip t bar?

For the T-Bar, I would do the neutral, narrow grip as she demonstrates in the video. With back exercise, where your hands are positioned (narrow vs wide and over, under or neutral grip) makes a huge difference in which back muscles you’re activating (upper/lower/middle and lats/rear delts, etc). So in this workout, Nicole mixes up the grip positions so that you can get an all-over back workout and hit all the back muscles 😀

[Naomi]

Lauren Munhoven wrote:

Naomi- I thought it showed an overhand grip? Do I have my grips understandings backwards?! 🤦🏻‍♀️😂

LOL- sorry, I was looking at the wrong thing! I am not sure what I was looking at actually — overhand, yes, you are correct 🙂

Wide-grip overhand bent-over barbell rows 😉

[Naomi]

Hi Lauren- your macros will be way off as shrimp is not an even swap for salmon. The salmon is higher in fat, yes, but that is why Nicole put it in the meal plan – as a source of protein and good, health fats.

Shrimp barely has any fat in it at all so you will be way under on your fats – and probably protein too – if you swapped them since they aren’t an even macro exchange. I recommend just keeping Nicole’s meal plan as-is with no swaps and choosing any of the 15 meals that you like 🙂

[Naomi]

Hi Lauren- when you do any exercise with the weights unilateral (weight in one hand, using one leg, etc) you will allow that side’s muscle to do all the work vs. the dominant side possibly doing more of the work.

For example, if your right triceps is stronger than your left and you use an EZ Bar Curl all the time, then your right triceps might take over more and you won’t give your left triceps an opportunity to get stringer. If you use dumbbells in each hand, you give your left triceps no choice but to do the work 😉

I hope this helps! Good luck with the challenge 😀

[Naomi]

Hey there- basically you are just doing squats but on one leg. If you don’t feel comfortable or confident doing these, you can opt for one of the alternatives listed under the video, such as a regular barbell lunge or dumbbell lunge.

[Naomi]

Hi Lauren- I recommend following the meal plan as outlined. Everything is explained and unless Nicole stated to take something out or replace something, keep it as-is for bets results and to follow the program to a T.

Good luck! 🙂

[Naomi]

Hey there- I would do them underhand. If it doesn’t specify in the exercise description then follow what Nicole does in the video demo 😉

[Naomi]

Hi Aiste- I am so sorry you are struggling to get all your food in. Am I reading this right, though, that you don’t eat your first meal until 12 noon?

I am sure you would be able yo get all your food in if you were able to eat earlier than noon. Are you just not hungry? Or your schedule doesn’t make it easy for you to eat before noon? What is the issue that is preventing you from being able to eat before noon?

[Naomi]

Stacey- just follow the program as it is laid out and I would not worry too much about the calories in vs calories out. Just trust the program Nicole created and the process. Maybe don’t look at the calories in vs calories out or else it will drive you crazy.

[Naomi]

Hi Holly- we can’t really personalize the program to each individual’s specific body types and goals, as that is more part of our on-line training program.

My recommendation is to follow the Challenge Program as it is outlined and anything you decide to do that deviates from the program is up to you. This is a fat loss/shredding program, so keep that in mind and make your own judgement call unless you’d like to work with the Nicole Training Team to personalize your program for your specific goals.

God luck! 🙂

[Naomi]

Anyone over 5″6 (even if you are 5″6.1) will follow Meal Plan 3, so go with Meal Plan 3 🙂

[Naomi]

Hey there – there are no stupid questions ☺️ I would recommend downloading an interval timer app on your phone and tracking the intervals that way by setting the timers to the protocol in Nicole’s cardio workout 💪

[Naomi]

Hey there- it’s only been a few days, so I would give your body more time to adjust, especially coming off keto.

In the meantime, try to drink a lot of water, and take a probiotic and/or digestive enzyme to help with digestion.

Your body should adjust by about 7-10 days and you should see the bloat decrease ☺️

[Naomi]

Hey there- try it now, it should be working 😉

Exercise Demo: Barbell Upright Row

[Author]

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