[Naomi]

Hi Alison- yes, the recipes and grocery list are in the nutrition section 🙂 Scroll to the bottom of the page underneath the meal plans 😉

Good luck! Have a great first week 😀

[Naomi]

Hey there-

Any rice cakes are fine, yes. Walnuts are higher in fat than almonds, try to stick to the meal plan as-is or choose another meal plan option of the 12 options there are available 😉
Canned mixed veggies are not a good choice, they have additives and preservatives in them to prolong the shelf life. Opt for fresh or frozen.
Yes, eat about 1 hour before you workout.
Post-workout meal should be consumed within 30-45 minutes after workout, then eat again 3 hours after your post-workout meal, correct.
Meal 1: 4:30am
Post-Workout Meal: 6:45am
Meal 2: 10:30am
Meal 3: 2pm
(drink 10g BCAAs at about 4:30pm, then do cardio)
Meal 4: 6-7pm

I hope this helps, good luck! 😀

[Naomi]

Hey there- which meal plan are you following? One, two or three?

[Naomi]

Hey Deliris- for those kinds of questions(technical stuff like not being able to access videos, making sure photos are uploaded, etc.) you’ll need to send an email to: [email protected]

The forums are just for challenge-related questions addressing program: the workouts, nutrition, meal timing, workout schedule, alternative workouts, etc. 😉

[Naomi]

Hi Elizabeth- if you go to the nutrition section, the grocery list and all the recipes are at the bottom of the page below the meal plans 😉

[Naomi]

That would be perfect! Definitely fine to do the HIIT on the stationary bike to minimize any impact on your hip. Have a great first week!! 😀

[Naomi]

Thanks Maria! I’ve never heard of it but I’ll check it out and see if Nicole and Maureen have heard of it! 🙂

[Naomi]

Hey ladies! You can find me on IG here: https://www.instagram.com/naomi_rabon/

Have a great first week of the challenge!! 😀

[Naomi]

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 🙂

[Naomi]

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?

[Naomi]

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! 🙂

[Naomi]

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?

[Naomi]

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 😉

[Naomi]

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 pm

I 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 😉

[Naomi]

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!

[Naomi]

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 😉

[Naomi]

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 😉

[Naomi]

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 😉

[Naomi]

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! 🙂

[Naomi]

YES — exactly what Jennifer said. Thank you Jennifer! 😉

[Naomi]

LOL!! Love it!! Let me know how it goes!! 😀

[Naomi]

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 😉

[Naomi]

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 😀

[Naomi]

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 😉

[Naomi]

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?

[Author]

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