Naomi
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Hi Claire- an apple and a banana are not interchangeable. Bananas have more calories, carbs and sugars than apples 😉
Hi Rebecca- The different types all have about the same macro profile, so whichever you prefer will work 🙂
Hi Kim!
We are so excited to have you on this journey too!! 🙂 It would definitely be a good idea to not snack on baby carrots (extra carbs/sugars) and peanuts (extra fat, quite a bit actually) between meals. This will completely throw all of your macros off and you won’t know exactly how may calories, fat, protein and carbs you’re eating. This would affect your progress during this challenge 😉
You could drink more BCAAs to keep your energy up, absolutely! Good luck with challenge! 😀
Hi Anne- To keep the calories and macro ratios the way Nicole calculated them for each meal, it is not advised to swap different foods in different meals.
Hey there- Nicole put this program together based on her experience and knowledge to give participants the best possible opportunity for shredding in 6 weeks. If you follow the program as it is laid out, doing all the workouts and following all the nutrition/meal plans to a T, you may be very surprised at how your body transforms 😉
We are working on getting the correct meal plan for Phase 3 up. It will be corrected soon 🙂 Good luck!
Hey there- for this challenge, we do not recommend any diet sodas and minimal artificial sweeteners. If you are using artificial sweeteners, we recommend Stevia (liquid preferred) and there is no max amount, but just use as little as possible throughout the 6 weeks 🙂
Hey there- I would choose any protein powder you’ve used in the past that agrees with you. God luck with the challenge! 🙂
Hey there! You will choose your meal plan based on your height if the height and weight don’t fall into any of the standard meal plan categories 😉
Hi Melanie- Yes, you can do that 🙂 Or you can have your post-workout meal, then wait about 30-60 minutes and eat your last meal. Or you can eat your ‘dinner’ about 30-45 minutes before your workout, then have your post-workout as your last meal of the day. Any of these would work, so whichever one works best for you! 😀
Hi Roberta!! 😀
Nicole created this program to give participants and effective program to transform their bodies as much as possible in 6 weeks. That being said, everyone is starting from a different place (most are not coming off a competition ;-P)
With you having just competed, you shouldn’t continue to decrease your calories lower and lower, as they are already quite low. Increasing your calories from where you are now for a few weeks in Phase 1, then slowly decreasing again in Phases 2 and 3 will be really good for your body and I think you’ll be pleasantly surprised at how your body responds by sticking to the meals and workouts as they are laid out 😉
Good luck! I can’t wait to see your progress!! 😀
Hi Barbie- you are correct! Two servings = 4 muffins 😉 Better to ask and be sure than not sure! Good luck with the challenge 😀
Hi Barbie- you are correct! Two servings = 4 muffins 😉 Better to ask and be sure than not sure! Good luck with the challenge 😀
Hey there- if there is a difference in heigh and weight from what is stated in the meal plan description, go by your height. Since you are 5’6, you will go with Meal Plan 2 (Plan 3 is for over 5’6) 🙂
Hey there- all means are measured cooked 🙂 Make sure you read the instructions in the Nutrition Section of the program so that you have all the info and don’t miss anything 😉
Good luck!
Hey girl! I don’t believe these recipes are in MFP 😉 To be as accurate as possible, because ingredient brands may vary, it is best to create your own recipe in MFP with the ingredients/brands that you use for the recipes.
Creating recipes is super easy in MFP once you get the hang of it!
Good luck girl! 😀
Hi Alisha- do you have a food journaling app such as My Fitness Pal? If you don’t, I would recommend downloading it and swapping out the foods you aren’t able to eat with foods you are able to eat based on the carbs listed in the grocery list. Just match the equivalent of rice for example with the macro equivalent for the potato, sweet potato and tortilla. If you can eat flour tortillas, or some other kind of tortillas that are equivalent in calories and macros, that would work too.
At the end of the day, follow the meals as closely as possible (you can even eat the same meal several times, if that is easiest for you and you don’t mind eating the same things). Just make sure your calories and macros add up at the end of the day following the foods you are able to eat 😉
Good luck!
Yes, there was some confusion but it has been corrected! Thank you ladies, and good luck with the challenge! 😀
Hi Patricia- I would follow the workouts and nutrition of Phase 1, Phase 2 and Phase 3 to a T and see what happens. Nicole has designed this program to help you transform as much as possible over a short period of time, so just do your best! 🙂
Good luck with the challenge, and trust the process 😀
Hey ladies- sorry about that! It should be 8 rounds, not 3 rounds. We are getting a corrected PDF and will replace the one posted as soon as we can, but for now just know that it should be 8 rounds 😉
Thank you, and good luck wit the challenge!
Hi Rebeccah- we don’t recommend a particular type or brand but if you follow the guidelines Nicole outlines in the Supplements Section, you should be good ?
You can also go to your local supplement/vitamin/health food store and speak with one of the employees about fat-burners they carry based on the fat-burner guidelines in this program.
Good luck!
Hey there- I would stick to the meal plans as Nicole has them listed. Quinoa has a slightly different caloric and macro profile than brown rice and swapping it out would throw all your macros off 🙂
Hey there- I would recommend choosing one of the other meals that doesn’t have avocado. It is hard to substitute avocado because of its unique calorie/macro profile, and swapping would end up throwing your macros off and you’d have to try and adjust with other meals and it becomes one big macro mess lol!
If you try a meal you really like, you can have it more than once, or just choose any of the other number of meal choices/recipes on the plan 🙂
Good luck with the challenge! 😀
Hi Lori- you can find the video demo links to all of the exercises if you scroll below all of the workout images and click on each exercise. Here is the one for the shoulder warm-up: https://nicolewilkins.com/exercise-demo-shoulder-warmup/
Good luck! 😀
