Naomi
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I am not clear on what you’re asking. What kind of pan are you using? Can you be more specific about what you’re asking?
Yep, it is a lot of carbs 😉 This is what it takes to build good quality muscle. Just give it a shot and see what happens! You may be surprised 😀
Hey there- as long as your HR gets to the target HR then it could be considered a HIIT Cardio workout, yes 🙂
Hey there- try choosing another option for egg whites in MFP (there are a ton That come up). Egg whites, no matter if they are from the egg or carton, have zero fat 😉
Hi Alison- any gluten-free bread with equivalent macros as Ezekiel bread will do 🙂 If you already use a gluten free bread, you can probably just stick with that but compare them to the calories and macros of Ezekiel bread.
Hey Adrienne- the macros include all of the ingredients (and all of the portion sizes of the ingredients) so you will need to scoop the leftover egg and almond milk into the pan and cook it. All of it should be consumed 🙂
Hi Diana- LOL, I totally get that! Ideally, yes, Nicole has structured the workouts in the order she has for a specific purpose. That being said, if you feel you just wouldn’t be able to move through the workout as you should and be able to use the equipment you need to, and this is completely unavoidable, it would be better to switch Day 1/Day 2. You could also do your chest/back workout on Sunday and move your workouts up a day if you are able to workout on Sunday. If that’s the case, then Friday would be your last day of workouts and Saturday would be your rest day (I know it’s too late for this week but just another idea for the future)>
Kristen- the first set is kind of a warm-up, yes. So 1 set of 15 reps, then the following four sets of between 8-12 reps, correct 🙂
If you can increase the weight, go for it! If you feel you are struggling the last 3-4 reps of the 15 reps then stick with the same weight or decrease the weight if you feel you may not get 15 reps with the same weight. Push yourself has hard and intensely as you can and as a rule of thumb, I always pick a heavier weight and opt to decrease if I need to. Better to err on the side of heavy and have to decrease then pick too light of a weight.
Good luck and have a great first week of the challenge! 😀
Hey there- we recommend you eat as closely to the meal plan as possible for best results, but if you feel that would work best with your schedule then that should e fine 😉
I understand 😉 … you could try to at least have half your protein shake about 20-30 minutes before your workout so you have something in your system, then the rest of your protein shake and post-workout meal within 30-45 min post-workout.
I hope this helps!
I understand 😉 … you could try to at least have half your protein shake about 20-30 minutes before your workout so you have something in your system, then the rest of your protein shake and post-workout meal within 30-45 min post-workout.
I hope this helps!
Michaell (sorry, the auto correct kept correcting, lol) you did not annoy me at all with your question 😉 I was just trying to be more clear in my second answer since it didn’t seem that my first answer was clear.
I hope you have a great first week of the challenge! ??
Michaell: Please read the recipe here
The recipe is ONE serving, and the recipe calls for two slices of bread. So ONE serving includes TWO slices of bread.
Hey there- yes, you can drink half your protein shale before and half after.
No protein bars of any kind during this challenge 😉 … it’s only 35 days! You can look forward to Quest bars after the challenge is over 😀
I would not recommend switching proteins and carbs and fats as a general rule, no. Not all the carbs, proteins and fats on the meal plan are created equal.
Switching bison for chicken breast is NOT equal because it is not the same macros. The bison is higher in calories, fat AND protein than the chicken.
To be safe, it is best to keep the meals as they are on the meal plan 😉
Mary-Anne that is so sweet of you to recognize all of Nicole’s hard work, time and thought that has gone into this! And we are SOOOO excited that you are excited for the workouts.
Please keep us updated on your progress and have a fantastic first week of the challenge!! 😀
Hey there- the only “best” (most accurate) method of measuring body fat is hydrostatic (weighing underwater) and isn’t very convenient. We really don’t put much emphasis on actually measuring body fat percentage because there can be so may discrepancies and inaccuracies.
In general, the Nicole Wilkins Team feels the best indicators of progress are progress pictures and how your clothes fit 😉
Hi Michaell- if you look at the recipe, it shows that the recipe is one serving. So the totals of making the whole recipe as written is one serving 😉
Enjoy the French Toast! 😀
Wendy: just do your best! Try to get your meals in as best you can, that is a tough schedule to work with! 😉
Protein Shake is post-workout. Please read all the nutrition information in the Nutrition section. Everything is explained for you there 🙂
You can substitute sweet potato for the squash.
You can eat the yogurt meal as one of your meals for training days if you feel that is best for you and/or you have no other option.
GOOD LUCK LADIES!!! Have a great first week of the challenge 😀
Hey there-
Follow the meal plans as indicated on the meal plans for the specified day:
For workout days: 4 meals PLUS a post-workout meal, you need the extra meal for recovery from workout.
Non-workout days follow the meal plan for non training days: 5 mealsHave a great first week of the challenge!
