Naomi
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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! 😀
You’re welcome, ladies, 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! 😀
Hi Lori- Did you scroll down to the bottom of the workout/training page where you can click on the exercise and see the video demonstration? Just want to make you aware of that feature 🙂
A drop set of 10/10/10 would be choosing a heavier weight to start, then dropping the weight after 10 reps. For example, the seated close-grip row:
– start with 55lbs and do 10 reps
– drop to 50lbs and do 10 reps
– drop to 45lbs and do 10 more repsThis is just an example, start with whatever weight you feel is challenging, then you can drop by 5lbs or 10lbs or whatever you feel you can do 10 reps with but is still challenging 😉
I hope this helps! Good luck Lori 😀
Hi Barbie- the macros to 10oz of white fish will be totally different to the macros of turkey or even chicken. If you are familiar and comfortable with tracking your own macros and feel like you could food log in an app such as My Fitness Pal, and make sure the macros add up equally, you can do that. But to keep things simple, my best recommendation would be to choose another meal that agrees with you 🙂
I hope this helps! Good luck 😀
Hi Mitzi! 😀
You will choose your meal plan based on height, so that’s Meal Plan 1 for you! Have a great challenge, I can’t wait to see how you do! 🙂
Hey Pamela- I would choose one of the other meals instead of trying to find a different recipe. The calories and macros of the Mug Cake that Nicole put in the Challenge is what it is 🙂
Hey there- you don’t have to wait 3 hours to eat your next meal, but just see at what point you get hungry after you have your post workout meal. The first few days (maybe even the first week) will be a bit of a trail and error for meal-timing. Some people have waited three hours for their next meal so they can spread their meals out more evenly throughout the day while others have eaten half (or all) of their next meal along with their post workout meal. Just do what works best for you 🙂
Hi Sheri- since you are 5’4, you would go with 5’4 and under meal plan 🙂
Good luck!! 😀
Hi Michelle- yes, absolutely! Spinach/baby spinach or iceberg lettuce would be a good green to use in place of Romaine.
Good luck with the challenge 🙂
Yes ma’am, you got it! 🙂
Hi Claire – yep, that is a great plan! All you can do is the best you can with what you have to work with. Everything you explained sounds great!
Good luck 🙂
Hey there- black coffee is fine, yes 🙂 Try to aim for 4 Liters (about one gallon) of water per day. Good luck with the challenge!
Hey ladies- towards the end of the challenge, information will be sent out about what to do post-challenge.
Hey Mritza!
Welcome to the challenge! To answer your question, you can name the meals like that if you like, yes, but you can eat the meals in any order you like except the post-workout meal. That should always stay post-workout.
Good luck with the challenge! 🙂