Naomi
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Hey there- we recommend about 4 liters (about 1 gallon) of water per day 🙂 Coffee may be consumed in moderation, yes, just be careful about what you put in your coffee, if anything. It can add up!
Hi Julie- just regular, not lean, ground bison. Bison is a pretty lean meat anyway so in order to meet the meal macro ranges look for bison that has between 8-11g of fat per 4oz serving 🙂
Rebecca- I believe lean ground turkey could be a substitute but I think you’ll enjoy ground bison. It has a great texture to it, more tender than ground turkey 😉
Kimberly, absolutely you should be fine with that 🙂 15 almonds is about 80 calories, 3g carbs, 7g fat and 3g protein so you can add about 1oz of vegan cheese (80 calories, 3-6g carbs, about 5-7g fat and 1-3g protein, such as Dayia) to make up for the almonds.
I hope this helps! 🙂
There are three options listed for a post-workout meal. A protein shake is one of the options, but you can choose one of the other two options instead if you prefer.
You should be able to see muscle gains, yes, however this program was designed by Nicole as a WHOLE program, and the nutritional part of it is a huge aspect of the whole picture. So as we would say to anyone in this challenge: the closer you stick to the protocol outlined in this challenge – strength training, cardio and nutrition – the more we can say with certainty that you will get the results you are looking for.
Hey ladies- any brand will do, just make sure you follow Nicole’s guidelines in the supplement section for pre-workout and do some research on-line (there are usually some great customer comments, ratings, etc) and you can always go to your local vitamin/supplement store and speak with one of the (hopefully knowledgeable) employees about ingredients, side-effects, etc.
Hi LB! Of course we recommend that you stick to the meal plan as written as closely as possible, but if you feel you can progress by following the calories and macros outlined and make your own food choices, that is completely up to you 😉
I hope you have a great challenge, and please keep us posted on your progress 😀
Hi Christine- great questions!
1. yes, eat meal 1 before your 5 am workout (about 45-60 min before if you can) or at least eat half of your meal, then eat your post workout meal and any leftover meal from meal 1 within 30-45 min post workout.
2. ideally try to keep the stricture/order of the workouts as best you can, but due to gym accessibility it’s better to switch the order and keep the workouts moving so you aren’t waiting around 😉
Good luck ad keep us posted on your progress! 😀
Hey ladies- Day 1 is 2 sets of 15 reps for Wide Grip Pull Downs. The two sets of 15 reps IS your warm up. I am not seeing where you guys are seeing 6-8 reps for the Wide Grip Pull Downs.
You can also scroll down to the page under the workout PDFS to where the videos are and see the workouts with the video demo links 🙂
Hey there- please read through ALL of the material in the Nutrition & Supplement section (actually, read through ALL of the material in the entire challenge so you don’t miss anything) and watch all the videos. Everyone’s schedules are so different, but Nicole gives general guidelines.
Good luck 🙂
Ladies: Go by your height if you aren’t sure.
If you are 5″4 or under choose Meal Plan 1.
If you are taller than 5″4 and shorter than 5″6.1 choose Meal Plan 2.
Anyone 5″6 or taller, choose Meal Plan 3.
Awesome Sarah — we are so happy to have you as part of this challenge 🙂 Good luck and please keep us posted on your progress!
Hi Julie- as long as the ground beef is 93% lean it should be ok. They are roughly equivalent in calories and macros.
Hey there- if you can, I would say try to eat about 45-60min before your workout. Everyone is different and you’ll have to try and test it out for yourself. You don’t want anything coming back up during your workout, lol!
IN past challenges, some people have eaten half of their first meal (or a food item on the meal that they could stomach through a workout), then post-workout had the rest of the food for meal 1 and their post-workout meal, which is fine to do if that works for you 🙂
Welcome from Russia!! We are SO excited to have you as part of this challenge 🙂 Good luck and please keep us posted on your progress!
Welcome to the Muscle Up Challenge, Pamela!! We are so excited to have you as part of the challenge!!! Can’t wait to see your progress, keep us posted! 🙂
Hey there- for eggs and egg whites, you could use protein powder for your protein source (just pack a bunch of protein powder in little snack baggies) and for the fat in the egg yolk (about 7g) you can add in 7g worth of fat in another meal, for example, eat 2-3 extra nuts or a little larger portion size of a fat source somewhere else in the meal plan.
Or, most of the time hotel kitchens serve eggs and egg whites so you can just order there if that’s an option. I think even McDonalds offers egg whites. Denny’s offers egg whites, too. I don’t know how flexible your schedule will be while you’re there, or if there will be any restaurants like McDonald’s or Denny’s nearby so just do your best! 🙂
I hope this is helpful. Good luck!
Hey Kathy! 🙂
Absolutely, everyone will have different ranges based on their body (age, cardiorespiratory endurance, etc) so just go as intensely as you are able to for the duration indicated.
With HIIT, since it is in intervals, your HR will not stay at the high range (whatever that is for you) for the entire workout. It will spike during your high interval, then lower for your low interval (but the low won’t be your normal low).
For example, if I’m doing sprint intervals my HR may spike to 182 BPM during the actual 10-15 second sprint, then lower to 138 during my walk, then spike back back up during my sprint, then maybe lower to 140-142, etc.
Does that make sense? Just do the best based on YOUR body and your range. HIIT may over the course of 5 weeks increase your cardio performance 😉
Hey Niki-
It sounds like you’re looking for a more personal catered diet designed for your specific needs. If you are going to follow the workout program as outlined in this challenge but follow your own nutrition and not the one outlined in this challenge, we really can’t make suggestions to your personal nutrition plan in detail (other than what Nicole mentioned regarding being able to gain muscle while eating Keto as long as your coloring intake is high enough to be in a caloric surplus).
If you’d like a personal training program for your specific needs after this challenge is over, we do offer on-line training and can help you more in-depth personally with what you are looking for. But as far as this challenge goes, it is what is outlined in the documents 😉
You will choose your meal plan based on your height and since you are 5’4, you should choose Meal Plan 1 which is designated for 5’4 and under.
Good luck 🙂
Hey girl! We are so happy to have you as part of this challenge to get you back on a good track after a life roller coaster. This being the 7th NW Transformation Challenge, we’ve definitely heard from a number of participants how just being a part of the challenge has helped them get back on a much-needed structured routine 😉
If you’re on social media, make sure you join out facebook page (for both challenge participants and non-challengers): https://www.facebook.com/groups/NWFitCommunity/
Keep us posted on your progress!
Here is the link to the corrected recipe page: https://nicolewilkins.com/images/2018/03/2018_35DAYMUSCLEUP_Recipes-NWT01-1.jpg
🙂
