Naomi
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Hey there- unsweetened flax milk or coconut milk should be fine as a substitute. I believe they are within 2-3g of fat of the almond/cashew milk. (per 8 oz. almond milk is 2.5g fat, flax milk is like 2.5g fat and coconut milk is 4.5g fat)
I just looked it all up in My Fitness Pal, so as Maureen said, if you aren’t sure if a food swap is comparable please look at My Fitness Pal and check to see if the calories, fats. proteins and carbs are all within the same ranges (within 10-15 calories and about 5g of the macro).
Good luck!
Hey there- one serving is as it is listed prepared in the recipe (the recipe makes 1 serving). If you made a big batch, you’ll just have to weight out 4oz. of chicken and the vegetables as listed in the recipe.
Hi Jen- I mix my tuna with yellow mustard, garlic powder and salt-free Ms. Dash 🙂
Hi Joan- you can keep doing the military push-ups 😉
Yes, ideally you should use the equipment Nicole uses in the video demos if you have access to it.
You can use any of the time intervals and levels outlined in any of the workouts and apply them to that machine, does that make sense? Do whatever the time and increase or decrease in level/intensity calls for in the workout, just go by that.
Try a different HIIT workout and you can always try to increase the speed or incline for more intensity. A lot of machines are different so the levels might be different on your machine than the one used to create the workouts. Just find a level that gets your HR up, you don’t have to stick to the levels written (just the structure of the intervals in the workouts) 🙂
Using the assisted pull up machine is fine 🙂
Hey there- this is only Day 2 of the challenge, your body is adjusting to everything. Just stick with it and give your body some time to adjust. Don’t worry about what is going on from one day to the next and stick with the entire program as-is for 35 days 😉
Fantastic! Keep up the hard work, great attitude and enthusiasm!! 😀
Hi there- yes, just add water and prepare the oatmeal as directed with water. You should use just plain oatmeal and if you’d like to add cinnamon (just cinnamon, no sugar) and vanilla extract you can do that 😉
Anything you add to oatmeal that has calories, fat, protein, carbs or sugar will throw off your totals for the day.
That is correct, yes 🙂
Hey there- yes! You can do the front squats instead of leg extensions 😉
Hey there- if you are OVER 5″4 which you are since you are 5″4.5 then you will stick with Meal Plan 2.
Yep, your eating schedule looks fine 🙂 You need to give your body time to adjust to the workouts and meal plans. Everything will even out 😉
Keep up the great work! 😀
YAY!!!! Alright ladies, it’s ON!! 😀
Please be patient guys. It’s three hours earlier on the West Coast which is where our tech support is. I’m on the East Coast and it’s almost 9am here, which means it’s almost 6am in California.
As soon as someone is able to look at the emails regarding this issue, it will be addressed. Thank you for being patient while this is fixed.
My suggestion is to try out the meal plan recommended for this challenge. If you personally feel your body is not responding the way you want to (everyone’s body is different, different metabolism, starting from a different point in their fitness journey, etc) and you know that you would do better on increased calories and want to go up a meal plan, that is up to you and you can choose to do that if you feel that is the right decision for you personally.
Hey there- it’s just two sets of 15 reps each: https://nicolewilkins.com/images/2018/03/2018_35DAYMUSCLEUP_TrainingChart-01-2.jpg
Hey guys- we can’t fix or address technical issues here on the forums 😛 We can hep you with the specifics of the challenge program: nutrition, workouts, etc.
Please email your technical issues to: [email protected] so someone can help you 🙂
Hey, that will be fine! 🙂
I would recommend giving yourself a week or so to adjust to the new calories and macros, and eat the meal plan as close to how it is outlined as possible.
If you are here to learn about what it takes to build good, solid, quality muscle from one of the most successful people in the fitness industry who has about 20 years of experience building muscle, this is what it takes.
NayNay is correct, you should be eating the meal plan based on your height. If you weren’t able to build muscle eating the way you’ve been eating and are worried about the extra carbs, you may be surprised at what all this food and weight-lifting workouts can do for your body. It’s only 35 days, what do you have to lose by just trying this out for 5 weeks? 😉
I think that should be ok. Just remember that this is a muscle building transformation challenge, and any extra cardio may affect your progress. As long s it’s just leisure active lifestyle type minimal intensity it should be a nice light recovery 😉
Hi Pamela- everyone’s body responds differently based on a number of factors. I would say give Meal Plan 1 a shot and if it seems like you need to switch to Meal Plan 2 based on how your body is responding (you may have a much faster metabolism than typical and need more calories to build) then switch to Meal Plan 2.
Darla- that is correct, 7oz sweet potato. All of the info is correct 😉
I think Rudi’s makes a good gluten-free bread, but just use any bread you’ve been using as long as it is pretty comparable to the plain Ezekiel bread. You can look up the calories and macros of Ezekiel bread on-line or in My Fitness Pal.
I was looking at Meal Plan 2 (non-weight training days) for the 1/4 cup of rice 😉
You can measure 1 c rice w/ dry measuring cup. If Nicole wanted/needed you to measure via food scale she would have indicated the ounces or grams and said to weigh w/ food scale. This is more accurate, but it is fine to measure 1 c cooked rice w/ dry measuring cup 😉
