Naomi
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Ok great! 🙂
Hi Michelle- you can use a barbell or dumbbells in place of the Smith Machine lunges, or you can do the lunges on the Smith Machine but lessen your range of motion. In other words, don’t go so deep into the lunge (stop half way, or just before the point that it hurts your knees).
Cable stiff legged deadlifts work different leg muscles than the lunges will so it is not an alternate exercise to sub for the Smith Machine lunges 😉
I hope this helps! Good luck and please keep us posted!
Hey there- the closest replacement would be 93% lean turkey, but even then it would throw your macros slightly off since there are some differences. Your best bet would be to choose a different meal (there are 12 to choose from) so you don’t have to try to find a sub for bison 🙂
Hi Monica- if you click on the recipe here it calls for two over-ripe bananas (240g)
Hey Alison! If you click here on the Program Overview then scroll all the way to the bottom to the Weekly Prize Giveaways, you’ll see what the weekly social media hashtag prizes are all about 🙂
It’s not a weekly challenge, it’s just a fun way to see what people are posting on social media about their experiences with this challenge 😉
Way to go Brenda!!! We love hearing these kinds of stories and awesome feedback! Keep up the incredible work, you are doing amazing!!! So inspirational 😀
Hi Sandra- if you’re doing cardio immediately after weight training, wait until after your whole workout is complete (cardio and all) and then have your post-workout meal 🙂
I think that’s a great idea! I hope you have a wonderful Week 2! 🙂
Hey there- I think I answered this in another thread, but just pick up where the challenge is on the current days’ workout instead of trying to play catch up. Good luck, and feel better soon!
Awesome!!! See, you can have your “cake” and eat it too lol 😉 Great job, keep it up!!
Hey there- since the recipe calls for large, I would use large and not jumbo 😉
Wonderful, Mary, thank you so much for your comment and we are so glad to hear how much you are enjoying the program! Have a great Week 2!! 🙂
Hi Kim- all of the information about Program Availability can be found in the Rules/FAQ section here: https://nicolewilkins.com/challenge/35-day-muscle-up-challenge-2018/?section=rules
I hope you enjoy the challenge program and have great success with it! 🙂
As long as you don’t add anything that will add calories and/or extra macros you can prepare it however you like 🙂
Hi Baeta- can you be more specific about which plan and which meal you’re looking at?
Hey there-
I do believe I am the one who replied to your comment, yes, and that was the advise I gave you correct. Your reply to my advise was: “I will try the plan this week and if I lose weight I will go up a plan and keep going up until I gain.”
Our general advise is to stick with the plan as-is and let your body adjust. Everyone is starting from a different place (many are starting from a much lower caloric diet than what this plan calls for and are adjusting to a caloric surplus). If you feel you know your body and your needs well enough then listen to your body 😉
Good luck and have a great week 2!
Hey there- if you have a slip up, I recommend you use that for the next workout and push EXTRA hard with the weights. Don’t do any extra cardio and don’t beat yourself up, but just don’t make it a habit ;-P
Move past it and vow to not do it again for the next 4 weeks, then “punish yourself” (lol) by CRUSHING your next workout for the slip up 😀
How about one of the recipes in the challenge? The banana bread or muffins? Or you could make healthy 99% lean turkey meatballs with walden farms bbq sauce? Or just good old fashioned raw veggies and hummus 🙂
Happy Easter!
Hey there- I don’t have a particular brand recommendation, but I would suggest searching on Amazon for bands and purchasing a set of bands (at least 5 bands in the set) so you can have options for resistance 😉
No, do not go up in your meal plan. This is the first week and your body is adjusting. Your weight will fluctuate as your body composition changes. Gaining good quality muscle doesn’t always mean you gain pounds on the scale. If you are gaining muscle and losing fat at the same time then your weight could be all over the board but your body composition is changing in a good way. Trust the process 😉
Yes, that is correct. Different cooking methods can take water out of the sweet potato so the weight for portion sizes will be different. Great question! 🙂
If you like eating eggplant and zucchini, then eat eggplant and zucchini for your vegetables 😛
Hi Sue- everyone is at a different level and is capable of using different weights so none of the workouts dictate what number weight to use since Nicole can’t determine this for each individual person doing the challenge. You will pick your own weight based on the reps and sets indicated in the workout and what you are capable of doing. On the PDFs of the workouts, it shows how many sets (see column labeled “SETS”) and how many reps (see column labeled “REPS). I hope this helps!
Beckyreid- yes, even if your legs are sore from Wed just do the best you can to get through the workout. Of course you won’t lift as heavy as you would with “fresh” muscles (not sore) but just do your best! Good luck 🙂
Hey there! Here is an alternative for a hack squat (barbell hack squat): https://youtu.be/64PFHtq5XO8
Hi Sandra- yes, you can do barbell hacksquats instead: https://youtu.be/64PFHtq5XO8