Naomi
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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 😉
My apologies. You said ‘dry measuring cup’ so I assumed you were measuring dry.
I’m not sure which meal plan you’re following. But for Meal Plan 2, for example, t calls for 1/4 cup white rice.
1/4 cup white rice = 28g which is 1 oz. I don’t believe any of the meal plans call for 8oz. of rice, whether is was cooked or dry.
Which meal plan are you following and which meal are you looking at specifically so I can help guide you better?
😉 Ok awesome! Have a great first week!
Hi Maria- please make sure you read all of the info in the nutrition section and watch the videos so you don’t miss anything 🙂 All of the info is explained in that section.
All meats are measured cooked.
Jill- you don’t need to do both. Some people just like to for piece of mind or just for extra back up, or because they are in the habit of food journaling. You can just follow the meal plan and skip MFP 😉
Hi Elisa- the rice should be measured cooked 😉
Please make sure you read all of the info in the nutrition section and watch the video. Everything is explained in detail 😀
Have a great first week of the challenge!
I am not clear on what you’re asking. What kind of pan are you using? Can you be more specific about what you’re asking?
Yep, it is a lot of carbs 😉 This is what it takes to build good quality muscle. Just give it a shot and see what happens! You may be surprised 😀
Hey there- as long as your HR gets to the target HR then it could be considered a HIIT Cardio workout, yes 🙂
Hey there- you can use Nicole’s protein powder for the banana muffins, yes.
Hey there- try choosing another option for egg whites in MFP (there are a ton That come up). Egg whites, no matter if they are from the egg or carton, have zero fat 😉
Hi Alison- any gluten-free bread with equivalent macros as Ezekiel bread will do 🙂 If you already use a gluten free bread, you can probably just stick with that but compare them to the calories and macros of Ezekiel bread.
