[Naomi]

Hi Leanne- the best way to make sure you’re swapping out the right portion size of foods is to enter the exchange into My Fitness Pal. For example, if you want asparagus instead of green beans, enter 1 cup (125g) of green beans into your My Fitness Pal food log. See how many calories, fat, protein and carbs that gives you (write it down on a piece of paper).

Then enter 1 cup (125g) of asparagus see how many calories, fat, protein and carbs that amount gives you. If it is more calories and macros than the green beans, decrease your portion size of asparagus by whatever amount you need to in order to come close to the calories and macros of green beans. If it is less than the green beans, then increase your portion size of asparagus to come close to that of the green beans.

Make sure you read through all of the information and watch the video in the Nutrition section of the program so you have all the information. Good luck 😉

[Naomi]

Hey there- the next challenge has not yet been announced, but keep an eye out for more information near the end of the current challenge (mid-November).

[Naomi]

Hi Jenny- CONGRATULATIONS!! That is very exciting news! I would advise that you speak with your OBGYN about any further nutrition/supplement intake and exercise allowances/restrictions from here on out since pregnancy falls under a “medical condition” umbrella category.

When the nPower nutrition line is released, ingredients will be provided and I would suggest sharing the nutrition/ingredient information with your doctor so that he/she can advise you on your nutrition intake while you’re pregnant.

Good luck, and, again, congrats!! 😀

[Naomi]

Hi Donna- please use the food exchange list provided here, here and here to find an alternative fat source that will allow you to meet your daily macro goals. Since you’re substituting, make sure you food journal in My Fitness Pal so that you know you’re meeting the calorie and macro goals for your meal plan.

Good luck! 🙂

[Naomi]

Hi Laura- you are not suppose to take measurements every week, only when you upload your “before” and “after” pics/weight/measurements.

Make sure you read the challenge Rules and FAQ so you have all the info for this challenge. Great job, girl, and I hope you’re having a great Week 2 of the challenge! 😀

[Naomi]

Hi Shannon – yes, everything is counted toward your daily macros 😉

[Naomi]

Shannon- Miriam is substituting foods and asking if what her calories and macros come out to when she substitutes foods are OK. Just follow the meal plan for your height/weight and stay within the guidelines as outlined in the nutrition portion of the program here.

[Naomi]

Hi Amy- did you register for this challenge and, if so, have you been receiving emails?

Here is a direct link to all of the program content for the Nicole Wilkins’ 40 Day Buns And Guns Transformation Challenge: https://nicolewilkins.com/40-day-buns-and-guns-challenge-2017/

[Naomi]

Great job Gina!! Just keep eating your meals the way you have been, as it seems to be working for you! As long as you are getting all of your meals on your meal plan it, you can finish your day with your post workout meal 😉

Keep it up, on to week 2!! 😀

[Naomi]

Hi Kimberly- if you aren’t able to superset, then just do all the sets of the exercise and move on to the next. Better to get all the exercises in – even if it’s not a superset as indicated – than lose the machine and not get them in at all or have to wait around 😉

[Naomi]

Hi Jennifer- here is the link to the video on how to do your measurements 🙂

[Naomi]

Hi Jusse- if you are using an assisted pull-up machine, try to use the lightest counter weight possible for as many reps as possible. There really is no specific number to aim for, but if you are using a particular weight (for example, 100lb counter balance) and end up being able to do 15-20 reps, you need to change the weight so that it is more difficult, such as 75lbs.

I guess to give you a range, you want to choose a weight where you are struggling between 8-12 reps 😉

[Naomi]

Kim- if there is no supersete, triset or giant set indicated, just do 3 sets with the given rest period (45 seconds for example) in between.

So if there is nothing indicated, you will do however many reps it says of the exercise, then rest for 45 seconds, then do your second set of the same exercise, then rest for 45 seconds, then do your third set, etc.

I hope this helps!

[Naomi]

Hi Kara- yes, you can swap your rest days if you need to due to schedule conflicts. As far as your nutrition goes, just do the best you can to be able to stick to your macros however you are able to while you’re traveling 😉

[Naomi]

Hi Maria- simply post something related to the challenge (a photo, how your workout went, your meals, etc) and put the hashtags somewhere in the text of your post. Nicole will do a search at the end of each week using the hashtags and all of the posts with the hashtags will pop up in her search. Then she will pick 3 winners! Good luck 🙂

[Naomi]

Hi Linda- all the meal plans are correct. Look at the Daily Goals for the numbers you want to aim for, not the Daily Totals. The Daily Totals are the totals from the sample meal plans given. If you look at the Daily Goals in all the meal plans, you’ll see the ratios are similar. Make sure you read through and watch ALL the info (not just the meal plans) in the Nutrition Section of the program 😉

Good luck! 😀

[Naomi]

Oh, I gotcha! Sorry Maria, I must have misread. I would advise staying on the same meal plan for the duration of the challenge 😉 Good luck!

[Naomi]

Hi Maria- that is completely up to you to decide. If you’d like to have personalized guidance with workouts and nutrition after this challenge is over, we do offer on-line training here.

[Naomi]

Hi Linda- if you aren’t sure which meal plan to follow, choose based on your height 😉 Good luck!

[Naomi]

Hi Lori- for the drop set of alternating dumbbell curls, you will do as follows:

Set 1: between 10-12 reps as heavy as possible
(no rest, drop down to the next weight down, for example if you used 15lb dumbbells for your first set, drop down to 12lb or 12.5lb dumbbells, whatever your gym has)
Set 2: between 10-12 reps
(no rest, drop down to the next weight, for example 10lb dumbbells)
Set 3: between 10-12 reps

After that, you are done. You’ve completed three drop sets of 10-12 reps. In the above example, you dropped from 15lbs to 12lbs to 10lbs of alternating biceps curls with no rest in between sets.

I hope this helps! 🙂

[Naomi]

Hi Kim- don’t force it, just do your best. Your body should adjust over the next week or so to the increased activity and food. Before you know it, you may find yourself hungry and able to eat all your meals without a problem 😉

[Naomi]

Hi Linda- there aren’t as many exercise or reps in Phase 2, so it should take about the same amount of time.

[Naomi]

Hi Shelly- no, they are not drop sets. You can try to increase the weight with the lower reps 😉

[Naomi]

Hi Amy-

For supersets, you will switch back and forth between two exercises for the indicated number of reps. For example, on Day 6 (today) you will start by doing 15 reps of barbell step-ups on your right leg, then do 15 reps of barbell step ups on your left leg, then do 15 reps of Bulgarian split squats on your right leg, followed by 15 reps of Bulgarian split squats on your left leg. You will repeat the same pattern with 12 reps, then again with 10 reps.
After you’ve done 15 reps, supersetting between the step-ups and Bulgarian split squats, then 12 reps of the superset, then 10 reps of the superset, you’ll move on to the next superset of exercises: glute cable kickbacks and exercise ball lying hamstring curls. You’ll do the same thing for this superset.

Then you’ll do THREE sets back-to-back-to-back of the lying hamstring curls as follows: 15 reps – 12 reps – rest – 10 reps – rest

Then move on to the superset of single leg leg presses/barbell stiff legged deadlifts for three supersets of 15/12/10 reps (alternating between the two exercises). Then you’ll finish with 3 sets back-to-back-to-back of AMRAP (as many reps as possible) of hyperextensions.
I hope all of this makes sense and you are more clear about how to conduct the supersets ?

[Naomi]

Hi Annette- everyone’s body is different (metabolism) and everyone has different daily activity levels, some being very active, others being extremely sedentary. That being said, this is, of course, a transformation challenge designed to offer the best opportunities for participants to transform their bodies in just 40 days.

My advise to you would be to first follow the program as it is written, but you know your body and if you feel like a different meal plan other than the one suggested for your height/weight would be better for your individual needs then I would suggest bumping up to the next meal plan in this program.

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