Naomi
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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.
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 😉
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).
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!! 😀
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! 🙂
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! 😀
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.
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/
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!! 😀
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 😉
Hi Jennifer- here is the link to the video on how to do your measurements 🙂
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 😉
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!
