[Naomi]

No, ideally you should pick a weight that you can’t increase each set because it’s at a heavy enough weight to where you can only – just barely – make the rep ranges indicated. Ideally you should increase your weights each week, but not each set in each exercise. Does that make sense?

[Naomi]

Hey! Scroll down the training section below the PDFs You will see a chart for the day’s workout with all the exercises. Click on the exercise to view the exercise video demo 😉

[Naomi]

Hey! I would try as much as possible to the your meals a little closer together so that you can try to fit in meal 4 as your last meal of the day. It looks like most of your meals are closer to 4+ hours apart, so if you can try to squeeze them closer together then that would help make room for Meal 4.

Try your best! Good luck 🙂

[Naomi]

Hi Shasta- can you please email your request to: [email protected] and they can help you there? Thanks! 🙂

[Naomi]

Hey! It has only been a little over a week, so give it more time 😉 Just lift as heavy as you are able to without feeling any bad kind of pain. Pain is your body’s way of letting you know something is wrong, so don’t push it. Just do your best! All you can do is the best you can with what you have to work with, keep going!! 🙂

[Naomi]

Hi Shannon- 4-6 reps is correct 🙂

[Naomi]

Hey Karen- the brown rice cakes will work fine 🙂 I believe Nicole used Quaker Rice Cakes that have about 35 calories per cake, 14g carbs, 2g protein, 0 fat. You should be fine with the brown rice cakes 🙂

[Naomi]

Hi Melissa- The work before camp, I would do Mon & Tues workout of the BULD Challenge, then take Wed/Thurs off, as you will be training Fri – Sun. Nicole can address at camp how to structure your workouts for the BULD challenge the week following camp 😉

See you at PA Camp!!!

[Naomi]

Hey Amanda- you can use either one. Obviously the larger, heavier ball would be more challenging 😉

[Naomi]

Hey there- if you realized later in the day you forgot your post-workout meal, then you can have it before bed.

[Naomi]

Hey there- I would follow the program as Nicole has it laid out, but if you choose to do extra ab exercises that’s up to you 🙂

[Naomi]

Hi Nancy- I would start with the 10-12 rep range. Good luck and have a great first week!:-)

[Naomi]

Hey Kathy- If you follow this program, you shouldn’t get bigger around your waist unless you have some other health issues going on such as thyroid, hormones, etc. Good luck, and I hope you have a great week 2 of the challenge! 🙂

[Naomi]

Hey there- the best way to gauge it to go by how the weight feels. I think it is best to er on the side of heavy, especially when you’re aiming for such a low rep range. If you normally can do a certain exercise with 20lbs for 8-12 reps, try it with 25lbs for 6-8 reps.

Good luck, and have a great seconds week!!

[Naomi]

Hey there- make sure you read all of the information in this program so that you don’t miss anything 😉 There is more information about supplements in the Supplements Section.

Good luck, and have a great week 2!

[Naomi]

Hey there- on the grocery lists, there is a list of spices and condiments for this challenge. A few pickles are fine on occasion though they are not on the plan so be aware of that, and just don’t go overboard 😛

[Naomi]

Hey there! Your schedule looks great, so you are goo din that department! A pre-workout is before a workout. Aa post-workout meal is for after your weight lifting 😉

[Naomi]

Hey there- everyone’s daily schedule is so different, wake-up and bedtimes, work schedules, workout times, etc. so we can’t possibly recommend a basic tie line for when you should be eating meals other than what Nicole has already outline, generally, in the Program Overview (make sure you watch the video as well) and the Nutrition Section.

Good luck with week 2!

[Naomi]

Hi Jackie- have you tried doing any research on-line for pre-workouts without Sucralose or gone t your local health or supplements store? They might be able to help you there as well 🙂

[Naomi]

Hi Lori- there is an abbreviation key in the upper right hand corner:
HI = high intensity
LI = low intensity
MI = moderate intensity

🙂

[Naomi]

Hi Yvette- that is awesome that he is doing the challenge with you! 🙂 Very cool! I believe there is a meal with green beans and spiraled zucchini that he can choose if he doesn’t like the broccoli or Brussels sprouts.

Have a great week 2 of the challenge! 🙂

[Naomi]

Hey there- I completely understand, I have taken breaks from upright rows during times in my life when I felt a tweak in my shoulder. It seems that particular motion and movement creates a unique movement and position of the shoulder muscles. I have two recommendations:

1. either omit this exercise from your workout completely – it is better to be safe than risk injury under any circumstances
2. if the following doesn’t cause discomfort or pain, you can try doing upright rows with two lighter dumbbells in each hand, or you can use exercise bands that don’t have too much tension in them, and keep a small range of motion. In other words, go down all the way, but when you bring the weight or tension up in the upright row movement, stop just before you feel the pain or discomfort.

I hope this helps! Good luck 🙂

[Naomi]

Hey there-just give it a little bit of time, your bodies will adjust for sure! 🙂 Good luck in week 2 … you’ve got this!!

[Naomi]

Hi Caroline-

I am so sorry you felt discouraged after reading some posts/comments on the facebook page. Please take Monica and Sue’s advice! I have experimented with pretty much every calorie and macro ratio under the sun over the last 18-20 years, and have primarily eaten Keto over the last 6 years. I decided to participate in this challenge 100%, including the meal plan, which means high carbs.

I nose-dived right into Meal Plan 2, which means I went straight from eating 25-40g of carbs per day to eating 150g on low-carb days and 240g on training days … gummy bears and all, lol!

As Sue mentioned, everyone’s body responds differently, but you have to trust that Nicole knows her stuff, most likely more than the people who’s comments you read that made you question everything.

This is only 35 days, and as long as you follow the workouts and meal plans as Nicole laid out for you, you are doing awesome! You will never know how this program will work for you unless you see it all the way through to the end. We are here for you, and we are rooting for you!!! Give the entire 35 days a chance so you can make an informed decision about how your body responds this program. Who knows, maybe the people who’s comments you ready weren’t following through with the program in some other area so they tried to cut corners (??) and even then, there may have been other factors at play. Besides, we don’t know what they looked like when they started, how their bodies responded, or what the end result was of their carb-cutting. Basically, it comes down to: do you trust their advise, or do you trust the program/advise/guidance that Nicole has put together?

Please trust your decision to participate in this challenge and see it through to the end. You can do this!! 🙂

[Naomi]

Hey there- you could do Buns on the Run at home, or Grand Slam at home in the HIIT Workouts. If yo don’t have a medicine ball for the first exercise of the Grand Slam, then you could do mountain climbers, burpees, jump rope, high knees or anything like that instead of the ball slams.

For Buns on the Run, typically a nearby high school track will be open to the public on the weekends, or you could simulate the running workout around your neighborhood or nearby park. I hope this helps!

[Author]

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