Naomi
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Julie- what is the calorie and fat content for 4 oz. of the 85/15 .. that is what you need to look for 😉 It should be about 150-170 calories and between 8-11g of fat per 4 oz serving 😉
Hey Jabbswanson – try to have something I your system before you workout if you can. Do you have access to protein powder? Your case is a little different so you will have to just do the best you can with what you have to work with. If you can get a protein shake and some oatmeal in before your workout that would be ideal. I have actually put a 100 calorie dry pack of oatmeal in my protein shake (it’s actually really good, the dry flakes soak up the protein shake and it’s like soggy cereal — I like it, lol). I hope this helps!
Daria- adding a casein shake would put you over your calorie goals and macros. I recommend trying to stick to the meal plan as closely as possible, which doesn’t call for casein. One idea would be to drink half your protein shake post workout, then drink the other half right before bed to keep you satiated 🙂 I hope this helps! Good luck 😀
Hey there- It totally depends on if Nicole is prepping for a competition or photo shoot, or in the off-season. For this challenge we recommend sticking to the meal plan as closely as possible for best results. Plain yellow mustard is safe to use if you need a condiment 😉
Do you workout at a different gym on those days or is leg equipment usually taken on those days that you would need to switch?
Hi Tirzah (I love your name by the way!) Have you been to a Physical Therapist or Orthopedist about your injury?
Oh that’s weird, I don’t see that on the document that’s posted: https://nicolewilkins.com/images/2018/03/2018_35DAYMUSCLEUP_TrainingChart-01-2.jpg
That would be why I was confused about where you were seeing that lol! 😛
Yes, you read that correctly! Too bad you missed one of our challenges that had a 100 reps in it lol ;-P
The weight will be so different for everyone, so you really do have to experiment for yourself and see. You may even need to go a little lighter than 50% of your normal weight for 12 reps — remember, your not just doing 50 reps. You’re doing 50 followed by 40 and so on. Worst case scenario, you have to lighten the weight half way through. But you will know what weight to start with the next time you do this workout in a few weeks 😉
It is awesome that you have never done this type of workout before. If you want to see changes in your body, you have to change what you’re doing and this sounds like it’s definitely a change!
Good luck ladies!! Can’t wait to hear how your first week goes. Please keep us posted!
Hi Melissa- yes, as long as it isn’t too long or too intense. Yoga can be very good for recovery depending on what type of yoga. I’ve taken some yoga classes that are very focused on breathing, relaxing and stretching, and I’ve taken other yoga classes that were extremely intense and my HR was up so much I could have considered it cardio lol!
Hey Christine- please stay away from ay exercise that causes you pain or strain. Nothing good can come of it and it will only prolong or worsen your injury. It would be best to avoid any movements that cause you to contract your chest muscles until you either 1. go to a doctor to find out how severe your injury is or 2. you don’t feel the pain anymore after laying off for a week or so.
I hope this helps! Good luck, and I hope you heal quickly 🙂
Hi Ann- Nicole said in the description that all of the challenges are different. None of her challenges have been the same (different workouts, nutrition, etc.) The workouts and nutrition in these challenges are not customized for each individual person participating, but each person participating will be able to see incredible results by sticking to the workouts and nutrition as outlined.
This program was designed to build lean muscle in each muscle group, though depending on your genetics some people may develop differently and at different rates than others. If you’ve never done one of Nicole’s challenges before, you will be amazed with these workouts and results if you stick to the program! 🙂
Please keep us posted on your progress, we are so excited you are taking this challenge on!! 😀
Hi Cristy- absolutely! The only thing I would strongly recommend is keeping the workouts in the order they fall but your Day 1 workout can be whichever day is best, and rest day can be whichever day is best.
I hope this helps! Good luck 🙂
Hi there- make sure you read all of the information and watch the videos in the NUTRITION section 😉 If you follow the meal plan, you’ll see the post-workout meal can be your choice of several things, including a shake if that is what you’d like to choose post-workout.
I hope this helps! Good luck 🙂
Hey there- I am sorry, I was away from my computer for about an hour and now trying to catch up to all the questions.
Please review ALL of the information and watch the videos. Everything is explained. The cardio is outlined on the WORKOUT CALENDAR which is located in the PROGRAM OVERVIEW that also includes a video from Nicole explaining the program 😉
Make sure yo also view all the information in the CARDIO section. I hope this helps! 😀
Bianca and Judy – definitely try to get all of your meals, calories/macros in! I am kind of the opposite as you ladies. I wake up really early, sometimes 3:45-4:15 am so my first meal is usually about 5-5:30 am and I end up eating twice before I hit the gym at about 8:30-9am so my problem is that I eat all my macros before 5-6pm and have to try to figure out a way to stretch them out more so that I don’t get hungry again before I go to bed.
I can help you both specifically try to figure out how to time your meals if you give me the times you:
1. wake up
2. go to work
3. have a lunch break (if you have a work schedule like that)
4. leave work
5. I have your workout time from 5:30-7pm
6. Go to bed🙂
Hi Michelle- the corrected document with the bananas is now posted on the website: https://nicolewilkins.com/images/2018/03/2018_35DAYMUSCLEUP_Recipes-NWT01-1.jpg
That should help 😉
Please make sure you have read and watched ALL of the information in the nutrition section (actually, in AL of the sections, lol). You don’t want to miss any important information! Everything is explained for you: measure all your meats, potatoes and rice cooked, measure oatmeal dry.
Please view all of the nutrition info here: https://nicolewilkins.com/challenge/35-day-muscle-up-challenge-2018/?section=nutrition
🙂
Hey there- Yes, you can right click, download and save the directly from this site by right clicking on the images and saving them.
We are so excited to have you join us for this challenge! 🙂
Also, I cooked and weighed out 80g of oatmeal (cooked with 1 3/4 c water) and it came out to exactly 400g cooked 🙂
Hi Michelle-
Just use any general white rice brand and if you are using MFP, then you can log in whichever brand you use 🙂
Hi there- as long as the calories and macronutrients are about the same, it should be fine. Make sure you look at the sugar content too! 😉
Hey there- I would have to weigh and measure and calculate in My Fitness Pal to try and figure out what portion size of steak might be an equivalent substitute for bison. If you are going to swap foods, I would encourage you to use a food journal such as My Fitness Pal so that you can stay within your macro ranges.
It takes some time to calculate macro equivalents which is why Nicole has already done this for you and has given 12 different meal plan options to choose from 😉 My recommendation is to sick with the foods/meals given and if you don’t like something, choose another meal.
