Naomi
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No worries, we’re here to help 😉
If the oatmeal is too heavy on your stomach, then just eat the egg and egg whites about 30-45 minutes before your workout, then you can eat your oatmeal with your post-workout meal within 30-45 minutes after your workout no matter how early you workout or what time it is. Then plan on eating your next meal about 3 hours after that 🙂
Hi Kelly- there aren’t separate video demos for at-home workouts, but most of them are the same movements, some are just with different equipment (but many are the same). Do you have any specific exercises yo aren’t sure about?
Hey!! I grew up on Louisiana! Slidell/Metairie 😉 We’re so happy to have you as part of the challenge!
Anything above 30 min of cardio will definitely impact your success with muscle-building. I know this may be a totally different program than what you may be use to, but I would encourage you to just give this your 100% effort and see what happens!
Another reason why cycling isn’t the same as the cardio workouts outlined is because I don’t believe you’d be doing a bike ride in a HIIT format (High Intensity/Low Intensity intervals). I think you can do that on a stationary spin bike, but not a long cycling bike ride like what you’re talking about.
I hope this is helpful, and I hope you have a great first week of the challenge! 🙂
Hey there- welcome to the challenge! All food/beverages count toward your macros for the day, yes.
I don’t know what suggestions you’re asking for, exactly. Can you please be more specific?
Ok, I would definitely recommend printing out the workouts and taking them to the orthopedic on Monday and ask the ortho for suggestions/recommendations. Depending on the severity of your injury, you may have to lay off leg workouts all together. Please take the advice of the ortho, it is not worth prolonging injury or causing a more severe injury 😉
Ok, based on your schedule this is what I would suggest (with these workouts, your hunger should kick in which most likely means your metabolism is speeding up due to building muscle):
Wake up – 6:00 am
meal 1: 7am
Work – 8:00am
meal 2: 8:30am
meal 3: noon-1pm
Off work – 5:00 pm
meal 4: 5:05-5:10pm (on the way to the gym if you can)
Workout – 5:30 pm – 7:00 pm (roughly)
post workout meal: 7:30pm
Bed – 10:00 pmI hope this helps!! Let me know if you have any more questions … definitely give your body the first week to adjust to the new workouts and meals 😉
Ah, gotcha! If it’s better for you to get the one leg workout in at one gym and the other leg workout at the other gym then yep, that would be the better option 🙂
Good luck, and have a great first week of the challenge!
Hey Jennifer- as long as the cardio you’re doing is HIIT cardio and no longer than 30 min 3xs per week as outlined in the program then yep, go for it!
Splitting up the cardio and weights is totally up to you based on what your daily schedules like and when you prefer to do it. Just don’t do it fasted first thing in the morning 😉
No, it isn’t stupid! (no negative talk on here allowed, lol). I would adjust the bench to the higher angle. There are different manufacturers of benches, so I don’t know exactly how many notches the bench you’re using has, but if you have the bench. all the way flat, go up one, then go up one more. So from flat, you’d go up two notches 😉
Under normal circumstances, I would say go for it! But Nicole designed this program with the foods listed for you guys to get the best results possible. While things like Walden Farms products may or may not affect your progress, to get the best results possible I would recommend only sticking to what Nicole has listed in the meal plans. It’s only for 35 days 😉
Hi Olivia- absolutely not 😉 … the post workout apple/fruit is placed after your workout for a very specific reason. The simple carbs will help quickly and efficiently replenish the depleted glycogen supply from your workout. Post workout is the best time for the body to utilize simple carbs such as fruit and it is also a critical time when your body needs the fuel/nourishment from something like and apple, banana or mixed fruit. The two priorities for recovery fuel post workout are protein and simple carb.
I am so glad you asked this question! 🙂
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 🙂
