Naomi
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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
🙂
Hey there- go to the challenge link, scroll down to the nutrition tab, click on it and read all the info/watch all the videos. You will see the meal plans and recipes on that page but I highly recommend reading ALL the info so you don’t miss anything important.
Good luck! ☺
Hey there! I can understand why you might be unsure about what to do, but I would recommend following the meal plan recommended for your height for this challenge ?☺
Yes, we can only answer questions regarding exercises and nutrition for this challenge, but technical issues should be addressed to [email protected] 😉
Hi Tammy-
1. The days you do HIIT (High Intensity Interval Training), you can choose from any of the cardio exercises suggested, or you can do your own as long as it follows the cardio outline: no loner than 30 min per session, no more than 3 sessions per week and NOT fasted 😉
2. Doing Orange Theory Fitness would take you way beyond the cardio guidelines mentioned above for the Muscle Up Challenge goal of building muscle, correct 😉
I hope this helps! Have a great challenge 😀
We are so glad you are happy with the program! Have a great challenge, and we can’t wait to see your success! 😀
Hi Sandra- no, there isn’t an exchange list for this challenge, but there are 12 meal options to choose from 🙂
Hey there- the broccoli and asparagus can be switched, but the almonds have a different caloric and macro profile than cashews or pecans. If you are tracking everything in a food journal, such as My Fitness Pal, and you are sticking to the calories and macros as outlined in the program you can substitute a food for another food of a similar profile if you don’t like a specific food (such as cashews). But we recommend sticking as close to the meal plan as possible for best results 🙂
Hi Melissa- the supplement recommendation is: 5-10g, up to three times a day. The most important time is during or around (before/after) your workout. If you are already consuming 8.8g pre day in your protein shake, you don’t need to take in any additional but you could (for example, take 5g before our workout) which wouldn’t put you over the recommendations.
I hope this helps! Good luck 🙂
