[Naomi]

You are performing 30 reps each set for 3 sets as follows:
Set 1:
Right Arm: 10 reps
Left Arm: 10 reps
Both arms together: 10 reps

All of the above is ONE set, so you will repeat all of the above two more times for a total of 90 reps at the end of your 3 sets 😉

[Naomi]

I think Maureen is referring to a cable machine where you can adjust the height on both sides in order to adjust to the desired angle.

[Naomi]

I would recommend using the Quaker Rice Cakes. Quaker is about 35-40 calories per cake whereas Lundberg is about 65-70 calories per cake. The Quaker brand is lighter and fluffier, and the undergo ispacked much more densely so I think they cram a greater amount of dried rice per cake, which is why the calories are almost doubled.

[Naomi]

Hey Janet- you can just eat the burger without the mushroom, if that works best for you. Don’t eat something you don’t like 😉

[Naomi]

I would just get regular wraps Getting the high protein wrap will shoot you over on your protein macros.

[Naomi]

Can you all please email the exercise video links that aren’t working to: [email protected]

Thanks! 🙂

[Naomi]

Hey there- Nicole doesn’t really give a specified perimeter of exact grams of carbs or any other macros for the cheat meal, other than the guidelines and examples she gives in the description of the cheat meal here: Refuel/Refeed section

I would say just add 2-3 extra servings of what you normally would eat.

[Naomi]

Hi Leanne- turkey bacon and turkey breasts are not really the same. It would be like saying a pork chop is equivalent to pork bacon, lol. I don’t know what to tell you other than what you already said: we are not recommending or suggesting any food swaps.

[Naomi]

Hey there- If you really can’t stomach anything before early training sessions, then just work with what you can do. As long as your energy is good and you feel like your workouts are strong even without food in your system, it should be fine 🙂

[Naomi]

Hi Marcia- just choose a wrap that has between 20-25g of carbs per wrap.

[Naomi]

Yep, just switch to Meal Plan 1 and split meals as best suits you 😉

[Naomi]

Hi Bridgett- the recipe is in the actual meal plan, it’s all the ingredients listed underneath combined 😉

[Naomi]

Just one meal 😉

[Naomi]

Hey ladies- truly, any will do. It is personal preference when it comes to this which is why Nicole didn’t specify. If you prefer an organic fruit spread, choose organic. If you prefer strawberry or grape, choose your flavor. You can do as simple and basic as Welch’s or Smucker’s, or you can go fancy, all-natural organic.

[Naomi]

That is a good point! I would stick with something like Jenny-O’s basic turkey bacon 🙂

[Naomi]

Oh no! LOL! How tall are you Roe?

[Naomi]

Correct. Though I would go by weight and not by inches of the banana bread. IN other words, weight the entire loaf after you’ve prepared it, then see how many grams the entire loaf weighs. Divide that number by 8 and whatever that number is, that’s how many grams each serving should be. For three servings, multiply the single serving times 3 and that’s how many grams 3 servings of the banana bread is.

[Naomi]

Hey there- we are aware of the video links that aren’t working yet and will have them up and running very soon! 🙂

[Naomi]

Hi Roe-

1) Stay with the same meal plan, as you should choose he meal plan based more on your height than on your weight. Whatever meal plan you chose to begin the challenge with (based on height), stay with that meal plan 😉

2) Yes, you can do that if that works better for you, definitely 🙂

Good luck! Let the shredding begin!!

[Naomi]

Hi Kim- You will not change your meal plan at all, as you should go with the meal plan based height more so than your weight. Whatever meal plan you started with, stay with that meal plan regardless.

[Naomi]

Hi Michelle-

In the Cardio tab, there is a detailed explanation of what type of cardio you should be doing for how long and how many times per week.

The reason Nicole doesn’t specify which type of cardio to do on what days is because you can choose which cardio to do on which days that works best for you and your schedule. Not everyone has the same schedule, so there is a little bit of flexibility here. As longs you adhere to the guidelines regarding how many sessions of what type of cardio and for how long each session should be, and try not to use your rest days for cardio, you are following the program 🙂

I hope this helps. Good luck with the rest of the challenge!

[Naomi]

This is Cream of Rice: https://www.amazon.com/Nabisco-Cereal-Cream-Rice-Ounce/dp/B00F1OUTE2/ref=sr_1_3_a_it?ie=UTF8&qid=1534254592&sr=8-3&keywords=cream+of+rice

[Naomi]

Yes, you should lift heavier than the last set if you are able to lift the weight and it is a struggle to lift the last 2-3 reps. Always try to lift as heavy as you can every set/rep in order to build muscle.

Building muscle consists of heavy, heavy lifting, low-to-moderate reps and a caloric surplus of healthy foods. Nicole explains in detail the movements, reps, weight, techniques, etc. for each of the exercises in this muscle-building phase so as long as you are following all of the exercises and techniques explained, as well as adhering to the meal plans and cardio protocol, you are 100% on point!:-)

Keep pushing hard and good luck with the rest of the challenge!

[Naomi]

Hi Charles- can you give me a link or a place where this is stated? I need to see more context of where this is addressed so I can explain what the technique/weight should be here 🙂

[Naomi]

Yes, all of Nicole’s supplements are beneficial for both men and women 🙂

[Author]

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