[Naomi]

Moon Nguyen wrote:

Do we keep the same weight for all sets or increase every time the reps are decreased?? Thank you

Unless “pyramid set” is indicated, you should keep the same weight throughout, so start as heavy as you are able to. You’ll be surprised how challenging and intense it is if you choose the correct weight at the start of your set, even when decreasing reps 😉 Lift heavy!

[Naomi]

Dawn McCone wrote:

Is there a recommended size for the baking dish?

You can use any size you want to, you could even use a muffin pan with muffin cups for portion size convenience if you want to. The most important thing is accurately weighing the dish after baking to calculate serving size: weigh the finish dish after baking (in grams for best results in my opinion), then divide that number by 4 in order to calculate how many grams of the frittata equals one serving.

For example (example only, not accurate numbers), if the entire frittata mixture weighed 260 grams after baking, then one portion sit would equal 65 grams.

I hope this makes sense 🙂

[Naomi]

Lisa Kimrey wrote:

Okay, I normally eat eggs and oatmeal in the morning, but never plain oatmeal. Is that how y’all normally eat it? Completely plain? I know we can do substitutions but trying to keep it simple and oatmeal is a great breakfast food.

You can put a sweetened in it if you would prefer a little sweeter oatmeal. You didn’t describe how you typically eat your oatmeal in the morning, only that you eat eggs and oatmeal. What do you typically include in your oatmeal?

[Naomi]

idaluwilkins wrote:

I was just wondering which version of Marco Polo is needed for the vip part of this challenge. I’d like to spend as little as possible, but, of course, I want it to work.

You just need the basic version to be able to watch and interact with Nicole’s Marco video messages.

[Naomi]

Bonnie Mangini wrote:

Wondering which meal plan to select for fat loss if I weigh 158. Should I select the plan for 130-150lbs? If I select over 150, will I be in a calorie deficit?

Hey there- you should choose the meal plan based on your height 😉

[Naomi]

jlderaps wrote:

I just came to say the same thing – I am not seeing rice in the ingredients list, either.

I will check on this with Nicole and get back with you ASAP 🙂

[Naomi]

Rosemary Del Prado wrote:

Hi:) I am going to be on the regular meal plan, but can I swap meal one from the regular and vegan meal plans for variety? Thanks!

As long as the calories and macros match up to what your daily target calories and macros are then yes. If you aren’t sure how to track and calculate this then I would recommend sticking with either one meal plan or the other for simplification.

[Naomi]

Wendy Bowen wrote:

Hi – I am assuming mens meal plan 2 is for OVER 190lbs and over 5’10?

LOL, yes, I will alert the team of the type-O and have it corrected ;-P

[Naomi]

Kristina Lee wrote:

I’m so glad I read this. I was planning to ask a similar question. Love the results I have gotten from this challenge. I’d like to keep it up and build on it. But I’d like to give myself a little reprieve from the deficit that I’ve been doing for the second phase. So I was thinking I’d either go back to phase 1 OR bump to the next heights meal plan. I am 5’1 so I do meal plan 1 but moving to 2 would probably give structure to my meals (so I don’t binge and make lousy choices) and probably be closer to maintenance macros. What are you guys thoughts?

Do what you feel will help you stay on track to reaching your goals 🙂

[Naomi]

andralalciu wrote:

anyone can share the hastag for the final picture submission here pls?
The onky email i’ve ever got was the before pics sumission confirmation.
There’s nothing in my spam either i just don’t get the emails

andralalciu wrote:

Also can someone please share the deadline for the final photos as well
TIA

The email for the After Photos submission that includes the hashtag has not gone out yet. You can find all the info you are looking for in the Challenge Rules here: https://nicolewilkins.com/4-hours-to-fit-60-day-build-burn-challenge-2024-rules-regulations/

[Naomi]

Bea Hayes wrote:

This was a great question, and I’m glad I checked to this forum, this answered my question too! I love the results and feel I can still improve, so I will continue this plan for an additional 3-4 weeks.

Are the other workouts I can use for a change up? I have some other work out plans from previous challenges saved for reference

Yep, you can use any workouts from previous challenges 🙂

[Naomi]

Tanya wrote:

What do you do to help prevent feeling so drained while on your period during cut phase?

Hey there- you could try focusing on sleep quality, and also incorporate Burn fat-burner to help with energy. Do you typically feel drained during your period even when you aren’t cutting?

[Naomi]

Kristin Allen wrote:

I may be premature in asking, but how do we continue once the challenge is complete? I am really enjoying the meals, workouts and results I’m getting. I know there are reasons why the meal and workout plans are designed the way they are with the timing, types of exercises, nutrition, etc. I want to continue to build on this, but not sure what the best way is to maintain and/or continue to get results (lose fat, gain muscle, get stronger).

Hi Kristin-

Great question! If you are liking the results you are getting, you can simply go back to the start of the challenge and re-do the entire challenge, or you can continue with the current phase for another 3-4 weeks to see how your body continues to respond to the current phase. Or you can get more personalized workouts and nutrition with one of our online coaches, which includes weekly check-ins, continuous monitoring of your nutrition, your progress and on-going revisions to your workouts and meal plans to ensure continuous results. We also have another challenge coming out soon which will be announced in the coming weeks.

You have lots of options for continuous progress! 😀

[Naomi]

Holly Foster wrote:

What bagels are recommended?
I know it says “any kind”, but mine have crazy amount of carbs I feel.

1/2 Thomas plain bagel:
135 calories
.75g fat
27g carbs
5g protein

Cream cheese (doesn’t say to use fat free so this is regular)
80 calories
7g fat
2g carbs
2g protein

NPower isolate I use just one scoop
90 calories
.5g fat
2g carbs
20g protein

That’s total meal macros of:
305 calories (336)
8.25g fat (12g)
31g carbs (25g)
27g protein (32g)

Is that “close enough” to what I should be having that meal?

I think that looks completely fine and close enough to your goals, you are within the macro range for each goal macro in your meal plan 🙂

[Naomi]

Christina Orourke wrote:

I’m struggling to consume enough fiber with the limited number of carbs in Phase 2. I typically get 2-3g of fiber for every 15g carbs consumed, so hitting my goal of 25g/day is rare. Any tips?

I would try to choose carbs from the exchange list that have the highest amount of fiber in them, as well as leafy greens and other veggies containing good quality fiber. If you are still struggling, for the time-being you can take fiber supplementation. Psyllium husks are an excellent source of fiber. I hope this helps! 🙂

[Naomi]

ARMENTA FOWLER wrote:

I was wondering the same becasue both the videos show elbows wide and high. Maybe the incline row is not the right video?

With a high row, your arms are high and elbows wide.

[Naomi]

Victoria Karshner wrote:

Renegade rows. . . is 1 set of that 10-8-6-4-2 then a set of high knees? Or a set of 10 renegade rows, then high knees. Set 2 is 8 renegade rows then a set of high knees (and so on. . .)

That’s correct, yep. In a superset you’ll switch back and forth between two exercises.

[Naomi]

Jen Gee wrote:

Just wondering what kind of oatmeal we use for the pancake? Is it rolled oats, or cooked steel cut. Thank you

Just regular rolled oats, steel oats are more difficult to cook with.

[Naomi]

Carrie McCarthy wrote:

Hello. In the recipe for LOADED BAKED POTATO CHICKEN SALAD, it calls for 5 medium potatoes. Would you know the translation of how many ounces that equals? Looks like my online order gave me like a pound of new potatoes. Figured I could just used them if I could.

Thanks!

One medium potato would be about 175 grams, and you can use new potatoes, which are just younger potatoes harvested earlier than regular mature potatoes.

[Naomi]

Michaell Crews wrote:

Is the first set 10, next set 8, next set 6 and so on?

Correct 🙂

[Naomi]

mrsjholloway wrote:

Hi!

I have watched both videos a few times and am having trouble figuring out the difference. Do I just pull higher with the high row or should my bench be angled higher? I hope this makes sense. Thank you in advance!

With a high row, your arms/elbows are higher up and out to the side. With regular, traditional rows your arms/elbows are close by your side and to the back, and your hands/the weights are closer to your hips.

[Naomi]

Mika wrote:

I was told previously that collagen peptides and bone broth should not count for daily protein intake, I wanted to get your insight on that. Myfitnesspal lists the protein when you track them, so should I subtract that protein? Thanks!

Definitely include the calories and macros of collagen and bone broth in with your daily calorie and macro totals. Great question!

[Naomi]

francis.melinda wrote:

SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.

Thanks.

francis.melinda wrote:

SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.

Thanks.

That seems to be a type-O that needs to be corrected, in the two other versions of the workout, the incline push-ups in Block 3 are jumping jacks, so change the Block 3 inline push-ups to jumping jacks. The incline push-ups in Block 5 are correct. I will let the rest of the team know, thanks for asking so we can correct it 🙂

[Naomi]

rebsyd1 wrote:

Is there a certain size the meatball needs to be? Silly question but I have to ask. We made the meatballs as directed but I got 28 instead of 20. I used my medium cookie baller from pampered chef to make even size balls. It made it easy to make 4 servings instead of 5 like the meal plan says.

This is for Meal Plan 3.

I would try to increase the size of your meatballs to get the 20 serving size as instructed to keep things simple, that way you know you are getting the accurate portion for your individual meal plan 🙂

[Naomi]

Wendy Bowen wrote:

So the exchange list shows 10 olives and 20 olives under the fat column. I have attached a pic for further clarification 😃

It should be 10 olives, sorry about the confusion.

[Author]

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