[Naomi]

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! 😀

[Naomi]

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

🙂

[Naomi]

A wise decision! 😉

[Naomi]

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 😉

[Naomi]

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

🙂

[Naomi]

Venise- the only version of the program is what is on the website.

[Naomi]

Hey there- Yes, you can right click, download and save the directly from this site by right clicking on the images and saving them.

[Naomi]

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 🙂

[Naomi]

Hi Michelle-

Just use any general white rice brand and if you are using MFP, then you can log in whichever brand you use 🙂

[Naomi]

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! 😉

[Naomi]

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.

[Naomi]

Hi Elisa- steel cut oats are fine, yes, just stick with the same portion size and the macros are the same 😉

Vicki- yes, just make sure you measure out the correct portion size to equal the macros in the 70g of oatmeal.

Hey jabbswanson – I will have to cook 80g and see. I will get back with you shortly on that one 😉

[Naomi]

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!

[Naomi]

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 🙂

[Naomi]

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! 🙂

[Naomi]

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.

[Naomi]

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.

[Naomi]

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.

[Naomi]

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 😀

[Naomi]

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! 😀

[Naomi]

Hey there – either will work, but I find the 45 degree angle is more challenging 🙂

[Naomi]

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 🙂

[Naomi]

Hi Shasta- you could try to drink it black, or use a little unsweetened vanilla almond milk.

[Naomi]

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 🙂

[Naomi]

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.

[Author]

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