Naomi
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Ok. So don’t go to failure like usual. If I’m doing 15lb dumbbells and I can do past 20, do I stop at 20? If I were to increase to 20lb wts, I may only be able to do 12, so stick with 15lbs?
If you can get 12 reps with 20lb dumbbells, go ahead and do as many as you can with the 20lbs then drop to 15lbs to hammer out the remaining reps to get to 20 reps.
Reps are 20 and superset so 40. With lighter reps, it’s easier to hit failure. Like 8-10, I’ll push to get there and increase weight to what I can get 7-8. With 20, I slowed the reps and 20 is burning but I get there and can maybe do a few more but not many. It I increase, I know I won’t be able to get to 20 and maybe 15. Should I try for heavier the first exercise and maybe drop to get the full 20 and then do same for second exercise? Or is 20 reps burning good enough?I hope I’m explaining it
You are suppose to choose a weight where you are able to get the number of reps and sets in that it calls for in the challenge workout 😉
Silly question, but the pasta 1.5 SC as substitute for russet potato (Plan 3, Meal 4, Option 2), seems like a huge portion??
Am I supposed to measure pasta cooked?
All pastas, grains, rice, etc. are measured cooked except for hot cereals such as oatmeal and cream of rice, which should be measured dry.
After I make the pudding am I adding an additional 24g of pb to my serving or is the 24g the pb I already used while making the pudding what it’s referring to..
also I know it says that the recipe makes 4 servings but what exactly is the serving sizeI hope this makes sense 😅
What meal plan are you following?
Also, to find out exactly how many grams equal a serving size for the pudding you make, you will measure the entire finished batch of pudding, then divide it by 4. Whatever that number is will be one serving of pudding.
This is confusing me too. I think the PB is in addition to your serving of pudding? But not positive
I just got confirmation back from Nicole, this is an additional 24g of Peanut Butter – in addition to the PB Banana Pudding – enjoy! 🙂
This is confusing me too. I think the PB is in addition to your serving of pudding? But not positive
That is very confusing, it looks like it is the PB that has already been added to the recipe, not in addition to the serving of PB Banana Pudding … I will send a message to Nicole for confirmation and get back with you asap! 🙂
After I make the pudding am I adding an additional 24g of pb to my serving or is the 24g the pb I already used while making the pudding what it’s referring to..
also I know it says that the recipe makes 4 servings but what exactly is the serving sizeI hope this makes sense 😅
What meal plan are you following?
Also, to find out exactly how many grams equal a serving size for the pudding you make, you will measure the entire finished batch of pudding, then divide it by 4. Whatever that number is will be one serving of pudding.
So I’m registered for the VIP package, and I participated in the first zoom call, but I still don’t understand Marco Polo. I DID get the email with the sharecast link, but when I click on it, it doesn’t link me to the group or Nicole or anything.
Can you email [email protected] and they can help you out with getting in the Marco Polo VIP loop there? You will have to download the Marco Polo app on your phone, but from there I am not sure how you can be included in the daily Marco messages Nicole sends but if you email [email protected] they can instruct you from there
Hi Admin Team,
Nicole always says to let you know if there are any food that we would like to see on the food exchange lists.
Is it possible to get oat yoghurt added to the food exchange list for the next challenge?
Not able to eat dairy or soy and these are the only two yoghurt options on either of the exchange lists.Would love to have the blondes with yoghurt or make the peanut butter pudding in this challenge but don’t know if Greek style oat yogurt would be a straight exchange with Greek dairy yoghurt or if will mess up the macro intake doing this?
Thanks.
Can you send these requests to: [email protected] so that Nicole can have all the requests in an email to refer back to?
What category would Boca burgers fall into on the NON vegan diet? lean protein?
Hey there-
Because the calories and macros of vegan proteins are different than regular proteins, the Boca Burgers are not an even exchange and will not fit into the regular, non vegan meal plan the way Nicole has everything calculated. We advise you follow either the vegan or non vegan meal plan, as individual foods in each category for regular vs vegan are not even swaps.
You could also try to fit a Boca Burger in your meal plan by doing the calculations in a food journaling app such as My Fitness Pal (see where you need to adjust the calories, carbs, proteins and fats in other meals). But it might be easier to just follow either the vegan meal plan or the non vegan meal plan to keep everything simple since Nicole did all the calculations for you already 🙂
Admins-is it possible to see a list of the kinds of recipes in the cookbook? I am sensitive to a number of foods and don’t want to purchase a book only to use a few recipes.
Hey there-
This forum is for questions about the challenge material. For information about other products available on Nicole’s web site, such as the recipe e-book, you can email [email protected]
Hello. I have a dumb question. Can we post a video of ourselves doing one of the exercises for critique purposes, even if it is from the challenge?
Thank you !!! 🙂If you are talking about posting in the Facebook Community Page, then yes you can post a video of you doing an exercise, even if it is from the challenge. We just don’t want people posting screen shots of the whole exercise program/workouts, meal plan, recipes, etc., but a video of you doing one of the exercises so you can get form feedback is totally fine.
Can I substitute fruit (specifically berries) for the oatmeal in meal 1, and if so what serving size?
No, fruit and oatmeal are not even exchanges. You can only exchange even exchanges in the same food category. Fruits are simple carbs and oatmeal is a starchy carb, totally different calorie to carb to sugar ratios so there is no even swap per portion size between the two.
Do we do all 7 sets on one leg then switch? If i switched it was more than 30 sec rest on each leg.
Thank youYou do all 7 sets on one leg, then switch to the other leg and do 7 sets.
For postvworkout meal, how many raspberrys would replace a md apple? I see them on the list but it says 1 container.
You’re looking at the Grocery List. Make sure you look at the Food Exchange List for the fruit swap portion size (on page 87).
What is the serving size for the pudding? Sorry I must be missing it. Meal plan 1
Thanks!On page 68 (your meal plan), it reads: 1 serving Peanut Butter Banana Pudding (SEE RECIPE) … so that means 1 serving. The recipe makes 4 servings, but you will only have 1 serving, so you will weigh the whole finished batch of pudding, then divide that by 4 to figure out how much 1 serving is.
Wondering what your thoughts are on drinking energy drinks? Like Bang or Reign energy drinks? Good or Bad?
We try not to label anything as “good” or “bad” but in my personal opinion, energy drinks are mostly marketing by the energy drink company to sell a product and do not positively contribute to overall health, wellness, longevity or quality of life.
I am allergic to sucralose and stevia and all other sugar free options. I noticed that some of the recipes call for NPower protein powder. What would the substitute be if I used a regular protein powder or do you have another option and please don’t say don’t use those recipes then because they look so good.
I am not sure what you mean when you ask “what would the substitution be if I use a regular protein powder?” Are you using a protein powder that isn’t sweetened with stevia or Sucralose? I guess I am not sure what you mean by “regular protein powder.”
Hi, I am late starting my workouts. Today is day 3. Should I start at day 3 and fill in what I missed on my days off or should I start at day 1? Thank you!
You can do either – if you want to be where everyone else is right now then just start with Day 3. But if you don’t want to miss any workouts, you can start with Day 1 and just be a few days behind. It’s really hard to “fill in” or “Make up” missed workouts, you will need those rest days for your muscles to build and for your mind and body to recover 😉
Women’s Meal Plan 3 Option 1 Substitution question:
Am I doing this correctly?
Can I substitute 1 serving of the Frittata with 6 egg whites and 16g peanut butter?
and the oatmeal with 1 plain English muffin?That is correct, yep!
Thanks. Next question. If i replace a meal with a shake how many scoops do I use?
You can’t replace a meal with a shake because the calories and macros won’t add up to the meal totals. You have to do the same exchange calculations you did when you did the swaps for the above meal. One scoop of protein powder is equivalent to one LP, two scoops of protein would equal two servings of an LP not a whole meal, does that make sense?
To add to the above answer, you could make a meal into a shake if you use an LP, SC, F & V, for example, mix the following in water w/ crushed ice:
1 sc protein powder
40g oats (uncooked)
16g nut butter (or any serving of the oils listed under the fats, or butter or ghee)
Spinach or cucumber per exchange list serving size
*add sugar substitute if desiredBlend in blender until desired consistency and voila, you have a meal replacement shake!
Thanks. Next question. If i replace a meal with a shake how many scoops do I use?
You can’t replace a meal with a shake because the calories and macros won’t add up to the meal totals. You have to do the same exchange calculations you did when you did the swaps for the above meal. One scoop of protein powder is equivalent to one LP, two scoops of protein would equal two servings of an LP not a whole meal, does that make sense?
Any recommendations for sneakers to wear when lifting?
Upper body lifting doesn’t really matter, but for lower body we recommend a flatter shoe, such as Vans, Converse “Chuck Taylors,” No Bull squatting shoes, Nike Metcons, etc.
Some of this is individual preference and comfort, so find a shoe that you feel best in doing lower body exercises.
Hi following meal plan 1 option 2 2nd meal. Looking for subsitutions and I wanted to make sure this is correct how I am doing it.
(Sc)1 english muffin
(LP) 1 can of tuna
(F) 15g mayo
(V) 300g cucumberLooks great! Awesome job, everything in your swaps is accurate 🙂
What would be an alternative to this exercise ?
You can just do regular DB squats instead if there is something about this particular method of squats that you aren’t able to do.
I am in Newfoundland, Canada. Unable to purchase Nicole’s supplements protein. Does anyone have recommendations for supplements and protein powder to purchase?
We don’t have any brands that we can recommend since we aren’t familiar with all that are available where you are, but as long as you find comparable supplements to the description Nicole listed in the supplements section “What to look for” you are good to go! 🙂
Supplements Section: https://nicolewilkins.com/challenge/40-day-buns-guns-challenge-2024/?section=supplements
This correction and the others will be made in the book and we will get an email? I want to print it once it’s all corrected. Thank you!
That is correct, an email will go out as soon as all corrections are made in the ebook.
