Naomi
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Hi Nancy- the weekly social media winners are announced via email, as well as posted on Nicole’s facebook and Instagram pages.
Hi Robin- the hashtag will be sent out to everyone participating in the challenge at the same time via email.
Hi Elba- it is best to have as similar photos as possible to your before pictures so that we can compare the changes to your body composition only. If everything else is the same or as close to the same, we can see the actual transformation better. All of these should be the same or as close to the same as the before pictures:
– what you were wearing
– the place you took your before photos in (room, same place in room, etc.)
– lighting (time of day), the lighting can cast shadows and make a difference in what your body looks like in the photos
– body position, how you are standing, where your arms are, how you are positioned to the camera, etc.More info will be sent out about after photos later this week.
Hi Leanne- yes, the nutrition/meal plan for this challenge can be incorporated as a healthy way of eating for every day life! ?
Hi Chevelta- that happens sometimes, just keep moving forward. Don’t try to make up the missed workouts, as it will affect your workouts for this week. Take your rest days, you need them! 😉 Just pick up where we are in the challenge for this week. Almost to the finish line!! 😀
Hi Chevelta- that happens sometimes, just keep moving forward. Don’t try to make up the missed workouts, as it will affect your workouts for this week. Take your rest days, you need them! 😉 Just pick up where we are in the challenge for this week. Almost to the finish line!! 😀
Hi Donna- no, you shouldn’t change your meal plan since you are seeing progress. The meal plans are chosen both by height and weight but if they conflict then you should go based on your height so stick to what you’re doing. Great job!! ?
Hey guys- at the moment the only emails being sent out for the Buns And Guns Challenge are the weekly social media hashtag prize winners which are emailed out on Mondays. Try doing a search in your email search bar for “Nicole Wilkins” or “[email protected]” and see if the emails pop up.
When you registered for the challenge, your email is automatically added to the email distribution list for the duration of the challenge.
Hi Traci- could you please email your issue to [email protected] so they can look into it on the tech side of things? If you receive any emails at all, that means you’re on the email distribution list and all emails come from the same place and are sent to the same people on the email list so I’m not sure why you would be getting some emails but not others :-/
Hi Lisa- yes, it went out on Monday. Check your junk/spam folder to see if it went there for some reason. You can also do a search in your email search tool bar for emails from Nicole and see if it pops up and where it went 🙂
Hi Sara- you can split Meal 1 before HIIT, absolutely. You could also have your rice cake before HIIT, or a scoop of BCAAS in water before HIIT. Great job juggling your schedule and fitting it all in! 😀
Awesome, there are almost always options! 😉 If you are able to put some weight on your foot, kettlebell swings are a great way to get your HR up too! 😀
Hi Holly- that is correct, you can post anything regarding the current challenge on facebook and/or Instagram and be sure to use the hashtags listed here (scroll down to find info about the weekly social media hashtag contest). Nicole will find all of the posts by searching within the hashtags. Good luck! 🙂
Unfortunately the nPower Nutrition line is not available to ship outside of the domestic US at this time. While we would love to, there are pretty strict regulations when shipping sports nutrition products overseas and we are not capable of doing that just yet. We will definitely let everyone know when that changes.
Hi Candee- the material provided in the Buns And Guns Challenge is ideally what you should stick to eating every day for the duration of the challenge. If you’re getting tired of eating certain foods, Nicole has created an exchange list here, here and here for you to use to swap out foods. If you do decide to swap out foods, make sure you log all your meals into My Fitness Pal to make sure you’re staying within your calorie and macro goals.
The idea of the challenge is to transform your body as much as possible in 40 days, so keep your eye on the prize! Two weeks down and only four more to go, you’ve got this!!
Hi Candee- I am so sorry you’re sick 🙁 I hope you feel better soon. Tis the season! I completely understand your struggles with nutrition, as for many people that is the hardest part of health, fitness, fitness goals, etc.
Ideally for the challenge, you should be eating the same meal plan every day. For many competitors, they eat the same meals and same foods every day and that is the most guaranteed way to get results. While we know most people participating in this challenge have no intentions of ever stepping on a competition stage, Nicole creates these programs and designs the workouts, nutrition, carb cycling schedule, etc. with the idea that participants only have a very short window to make the most drastic transformations possible. The bets way to do this is to keep the foods and meals virtually the same. We do know that not everyone wants to do this, which is why there is a food exchange list, in case you’d like to swap out foods. Make sure you read through and watched all of the information in the Nutrition section of the challenge material so you have all of the information.
There are a few options for you outside the nutritional protocol, meal plans and food exchange list outlined in the Buns And Guns Challenge. If you’re looking for a nutrition program and meal plans designed specifically for you and your goals, Nicole offers 12-week on-line fitness programs where one of the Nicole Wilkins Trainers will work one-on-one with you and specifically design weekly or bi-weekly workouts and nutrition plans (including detailed meal plans) for you and your goals. Another option, if you aren’t already a member of Nicole’s website, is to join her monthly web site membership so you can have access to a ton of her nutrition information, which includes over a dozen “Day In The Life Of Meals” (including several Olympia Prep Editions) where Nicole explains in detail what she eats, how much she eats and at what time she eats each meal.
I hope this is helpful! 🙂
Hi Caroline- I would recommend for this challenge you do weighted barbell squats as low as you are physically able to right now, then work on improving your form/strength/hip mobility after the challenge is over.
Are you working with a trainer or professional coach to help you with your squats? If not, I would recommend buying a few sessions with a trainer just to get some expert eyes to help you and to make sure you’re progressing in the right direction.
Good luck! 🙂
Hi there- I am so sorry to hear you broke your foot 🙁
Don’t change anything regarding the upper body workouts, just continue to follow the plan as-is, only eliminating workouts/exercises you aren’t able to do.
For cardio, you can do upper body cardio, such as battle ropes (you can do these seated on a bench or stool if you aren’t able to put a lot of weight or pressure on your foot), and the rowing machine, if you are able to without putting weight/pressure on your foot or straining your foot in any way.
For the challenge material, I recommend that you download and save all of the PDF documents for the challenge. It will only be available until Dec 1, 2017 as outlined in the FAQ:
When Will I Be Able To View The Program?
Registered participants will be able to view the entire training, nutrition and supplementation program on Thursday, October 5, 2017. Once the Challenge is completed, the program will be available for viewing online until December 1, 2017.Good luck and I hope you have a speedy recovery!
Hi Nancy- the best way to substitute for a single leg hyper extension would be to do single leg lying hamstring curls (lying hamstring curl machine), or you can do single leg cable hamstring curls.
Hi Sarah- if someone is 5″5 and weighs 180lbs, if she chose a meal plan by weight and not height, she would be eating the calories and macros on Meal Plan 3, which wouldn’t give her much opportunity to see results of someone who is 5″5 weighing in the 131lbs-150lbs range (a healthier weight for that height) and eaqting Meal Plan 2. Choosing her meal plan based on height and not weight, however, would put her on Meal Plan 2 (lower calories, less macros), which would give her the appropriate calories and macros to see more physical transformation and ideally/theoretically put her at a healthier weight for a 5″5 tall female.
Everyone is different, and everyone is starting from a different point with both nutrition and exercise. But it wouldn’t make sense to determine your nutrition intake based on how much you weigh if the potential goal here is some degree of weight loss.
I hope this helps! 🙂
Hi Jane- I’m not sure which exercises you’re talking about. On my end, both the PDF and the exercise videos online match up.
