Naomi
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Hi there- coconut oil or any other oil would add fat to your macros, so any non-stick cooking spray such as PAM would be best to use as it won’t add calories or fat to your meal.
I hope this helps! Good luck 🙂
Hi Chrissy-
There are 4 meals and a post-workout ‘meal,’ so 5 meals total on training days and on non-training days you will omit the post workout meal. The meal plan is as you see it 😉 Good luck!
Hi there-
In Phase 2 you will do the cardio as outlined which includes:
2 days – 40 minutes of Interval or Steady State cardio
2 days – 30 minutes of HIIT + 10 minutes Steady State to finish off the session (you do not want to perform more than 30 minutes of HIIT cardio)On Day 6, your workout is a cardio acceleration workout, which you can read more about here.
I hope this helps, good luck!
Hi Amanda-
1) Everyone’s body responds differently, so I am not sure how your body will respond. I would stick to the meal plan that is for your correct height/weight in this program.
2) Yes, eat a meal before your run.Good luck! 🙂
Hi there-
Please email the specific links to the videos that you aren’t able to access to: [email protected]
Thanks!
Hi Bonnie-
If you are on the cusp, go with the meal plan that correlates with your HEIGHT, not weight 🙂
Meal plan 2 is to 5’6 and meal plan 3 is over 5″6. If you are 5’6 then you would go with Meal Plan 2 since you are not taller than 5’6 😉
I hope this helps. Good luck!
Hey there-
You will do:
– 3 sets of regular leg presses for 10 reps
– then 10 reps of leg presses, then 4 reps, then 2 reps (incorporating the rest-pause), then repeat the 10/4/2 reps for a second set
– then move on to the leg extensions using the rest-pause: 10 reps/4 reps/2 reps, then repeat for a second set.I hope this helps clarify. Good luck! 🙂
I recommend taking your rest days to fully rest and recover and not doing any HIIT or cardio or any workouts on rest days. Recovery is critical. You can workout on day 4 and use day 5 as a rest day if you need to but the closer you stick to the program as outlined, the better results you are likely to have. Nicole designed the workouts and rest days strategically for a reason. But if you need to rearrange because of your schedule that should be ok! 🙂
Good luck!
Hi there-
We cannot recommend or endorse any particular brands of fat-burners, but you can do a search for fat burners and look up some reviews. I would also recommend going to your local vitamin, supplement or health food store and discussing different options with someone who works there. They are usually knowledgable and helpful when it comes to the benefits of and differences between products they carry.
Good luck and enjoy the challenge! 🙂
Hey there-
We are so happy to have you as part of this challenge! You should be drinking about 1 gallon of water per day. Coffee is fine, black or stevia and/or one of the acceptable milks, such as unsweetened cashew or almond milk but everything counts towards your meal intake.
I hope this helps! Good luck!
Hey guys-
I don’t know what else to tell you except that you need to try to find a way to get food into your system before you do your weight-lifting workout. There is no way around the fact that you really shouldn’t do your strength-training workout without at least trying to have a few bites of meal 1 before your workout.
Nicole was answering your question regarding if you should be eating your next meal 3 hours later. Yes, you should be eating about 3 hours apart. W
Hi Abbagale-
You can replace the protein powder with any of the proteins listed in the meal plan or on the grocery list. Just make sure the portion size is equivalent to the macros of the suggested protein powder serving.
I hope this helps!
Hi Bonnie-
Yes, you would just mix the oil I the hummus. You could swap the oil for almonds but oil is a source of fat only with no protein or carbs. The almonds will add some protein and carbs to the meal so just be aware of that.
I hope this helps! 🙂
Hi Bonnie-
Yes, you would just mix the oil I the hummus. You could swap the oil for almonds but oil is a source of fat only with no protein or carbs. The almonds will add some protein and carbs to the meal so just be aware of that.
I hope this helps! 🙂
Hi Sandra- ALl I can say is just trust the process. You’ve already made the decision to do the challenge so worrying is only going to cause you stress. Try to just let go of any worry and have fun! 🙂
It also helps to reach out to others who are doing the challenge and maybe in the same boat as you with what your goals are for this challenge.
Good luck!!
Hi Lisa-
Yes, that is what you should do. That is what I will be doing too! Good luck and enjoy the challenge! 🙂
Hi there-
If you scroll down on the nutrition page you’ll find the grocery list and recipe below all of the meal plans.
Here is the link incase you can’t find it: https://nicolewilkins.com/images/2018/01/NW-60DAYTC-GroceryList-01-1.jpg
Good luck! 🙂
Hi Marcia-
If you are unsure, select a meal plan based on your height. You can find a list of foods to swap in the grocery list here.
I wouldn’t substitute cashews for almonds. Cashews have a different calorie and macro profile that almonds. I would substitute your almonds with another fat source listed.
Good luck! 🙂
YESS!! Nicole did an awesome job creating these meal plan options and put a lot of time and thought into all of them! We are so excited that you are loving it! Enjoy the challenge and good luck!! 😀
