Naomi
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Hi, once the challenge ends how do you suggest I manage a transition to a less restrictive diet without regaining weight?
You can go up a meal plan and maybe allow for one cheat meal (not a whole day. just one meal ;-)) per week. It really depends on your goals and how your body responds to a little more lax nutrition plan, but those two suggestions are a good place to start. Keep in mind, if you take in more calories and stay at the same activity level, you will more than likely gain weight.
Weigh potatoes after cooking, even in the air fryer, based on the serving size in the meal plan you are following.
I noticed on women’s meal plan 2, the FP says once a day. I’m assuming we should have at least one meal with an FP?
As long as your daily calories and macros add up to your total goals for the meal plan you are following for this challenge, that is what matters. So aim to hit your calorie, fat, protein and carb total goals for the day.
It just occurred to me that FP is only one serving per day, right? So I can’t double a FP meal. And or it’s mandatory to have one per day? I’ve been doing mostly LP.
The goal is to aim to hit your overall daily calorie and macro goals set forth in the challenge for whichever meal plan you are following 😉
Is there an alternative for these? In the video it says to do close grip DB presses, but they are already inthe workout for phase 2 day 2. Should I just do them again? Or is there a different exercise that will work? My elbow doesn’t cooperate withthe up up down downs.
Thanks!
Hey there- are you using a padded mat for your elbows? Or is it a different elbow issue? You can just re-do the close grip DB presses if you are having issues with this exercise, or try doing them modified on your knees instead of in the plank position, if that helps any.
Hi, wanted to know why the cardio has been put on a leg day in block 2. I’ve done it but legs are tired so can’t push as much in the intervals (worried this will impact on fat loss). I just wanted to know why / what benefit has this been paired with a leg day?.
thanksNicole put cardio with leg day in block 2 to fatigue the muscles a bit more and create more of an intensity for fat-burning during cardio, which will give more opportunity for leanness, muscle lines and definition. Great job, try to push through as best you can! It know it’s challenging, but that’s why it’s called a challenge ;-P
So ground chicken is a fatty protien. But if I get lean protien chicken breasts and grind them myself, will that be a lean protien then??
Correct, it’s all in the amount of fat/leanness in the meat that dictates if it is a fatty protein vs lean protein. For example 99% lean ground chicken bought in a package at a store will be a lean protein because of the low fat content. Whether it’s ground up or not is not what makes it a fatty protein or lean protein.
Hi,
Loving the challenge!! I noticed the reps are higher on certain workouts, for example day 2, training block 2. Does that indicate your weight used may end up being lower? What is the reasoning for this challenge? I love to understand the science and physiologic effects. Appreciate it!
ChristineHigher reps = lower weight and lower reps = higher weight to illicit different muscle reactions and muscle fibers being used 😉 Make sure you read all the info in the e-book and watch the videos, Nicole tries to explain why she programmed the exercises in the way that she did. Best of luck with the rest of the challenge!
Hi, I don’t see tofu listed in the vegan protein exchange list. I’m just trying to figure out other vegan options to exchange for the amount of tofu listed in a meal. Thank you!
Tempeh, seitan and tofu are all interchangeable even exchanges, so you would use the same quantity/portion size for tofu as is listed for tempeh and seitan.
For meal plan one meal 3 I can substitute the 4oz of potato for 100g white rice and the 100g of Brussels sprouts for 100g of broccoli correct? Just making just I’m doing this correctly.
Thank you!
Correct
Lower body workout but is asking you to warm up your upper body?
If you click on the link, it will take you to both upper and lower body warm-up routines. Do the lower body warm-up, this is a type O
I have a question, I am doing meal plan 1. Meal two calls for shredded cheese. I have been buying cheddar shredded cheese. Is this fine or is there a better option of cheese I should be choosing?
Shredded cheddar cheese is fine.
Hi! So I work 3-4 12 hour shifts. I walk up to 30 miles sometimes. Could any days like this replace cardio sessions? Similar to this
Being active and doing cardio sessions are not really;y the same thing. Are you reaching your goals just by having the active days? I would base it on the results you want, if you keep doing the same thing you’re going to get the same results. Have you just started these 12 hour shifts? And do you feel like they are helping with body fat loss? What are your goals for the challenge?
Will it affect the outcome if you marinate in fat free yogurt or should I add oil? The only containers I can find for reg fat are very large. I don’t want to sacrifice taste but don’t want to waste all that yogurt.Or maybe suck it up and possibly it’d be used up by end of challenge by making a lot of chicken.
It will affect if you use fat free, so I would try to keep it as close to the actual recipe as possible so you don’t throw the calories and macros out of wack 🙂
Maybe this has been corrected, not a biggie. There is salt in the ingredient list but it’s not part of the dry ingredients in the recipe. Just an oversight.
Thanks for letting us know 🙂
A couple questions: 1) Is there anything I can adjust in my workouts to lessen the strain? I.e. less reps, lower weight, form recommendations? 2) Do you have any recommendations for post-workout recovery? Stretching, massage, ice, heat, glutamine, all the things? 3) Can I swap lifting days to give myself an added recovery day? Thanks!
A couple questions: 1) Is there anything I can adjust in my workouts to lessen the strain? I.e. less reps, lower weight, form recommendations? No, exercising a muscle requires contraction regardless of reps/sets/weights, yu still have to contract, or tighten your muscle.
2) Do you have any recommendations for post-workout recovery? Stretching, massage, ice, heat, glutamine, all the things?
All the thing you mentioned, plus Nicole has an entire Mobility section in this challenge, if you haven’t checked it out yet: https://nicolewilkins.com/challenge/40-day-buns-guns-challenge-2023/?section=mobility3) Can I swap lifting days to give myself an added recovery day? Thanks! Yes, you can do what works best for you 🙂
Good luck!
For the egg bite meal. It is 1/2 lean protein and a fat, then you have a full LP for the yogurt. Can you do 1/2 scoop of protein powder with the yogurt and blueberries and then just do a fat – 2 oz avocado? Will that be the same macros for that meal? I am following meal plan 2 5’4 – 5’6 under 150lb. Thanks!
As long as it all equals out to be about an even exchange in the food exchange list, then yes.
Good morning, is dark meat chicken allowed in the program. If so, the portion is still 4 OZ? Do I consider it a FP?
Thank you,If you would like to incorporate foods outside of the ones that are included in the challenge foods list, meal plan or recipes then you are free to do so, but you will have to figure out the calculations for portion size and equivalent food replacement/exchange on your own in a food journaling app such as My Fitness Pal. As longs it fits into your calories and macro goals for this challenge, then you can incorporate foods not currently listed in the challenge, yes 🙂
Hello, my name is Lada Byelova. I am doing bunsnguns challenge. I have a question. May I switch days of working out routine: do lower body and upper body in opposit days?Thank you, Lada.
If that works better for you and your schedule, you can do that yes.
T1 Block 1 Weeks 1 to 3. Gym workout Day 2. It says, glute cable kickback. At my gym I can’t find the ankle strap to be able to tie the strap to the cable to complete this exercise. Is there an alternative to this exercise at the gym? Or an alternative of this exercise at home?
Thank you,You can use a resistance/exercise band instead or use the glute blaster machine (if your gym has one). Step-ups. reverse lunges and single leg press will also work as substitutes 🙂
In previous challenges we were allowed to eat the same meal in a day if we really liked it. Is that something we can do in this challenge as well? Ex: if we really enjoy (Meal Plan 2-my meal plan) Option 2 can we eat that for meal 4?
Yes, that is correct. You will find all of this info in the nutrition section and videos so make sure you read through and watch everything so that you don’t miss anything important ☺️👍
Hi, if I can’t do the two exercises I have listed above, what could I do in the place of it.
If you have access to a Smith Machine bar, you can do pull-ups w/ Smith Machine Bar, putting it at about chest height and keeping your feet on the floor so you aren’t pulling up your whole body weight 🙂
Hi team,
I have a question. I’d like to preface it by saying that I signed up for this challenge only to learn about food and nutrition requirements when weight training. I’ve learned a lot and see where my shortfalls were and why I was building muscle very slowly on my own – my macros were quite off. Anyway, since I’m not in this to win the challenge or to achieve max results in 6 weeks (but longer term), my question is:
1. If I follow the training program (which I do), and if I’d like to eat around 550 cal for dinner (which I really would), will this completely throw off any progress and hinder muscle building for me long term? (I am basically wondering about long-term following this plan and making it sustainable – in which case I’d like to have half of meal 3 at its scheduled time and the other half of it with dinner so that it’s somewhere around 540 cal. In your experience, do you think that would hinder me from making progress, or would that be okay to do in terms of seeing results?)
Note: my meal plan is the 359 cal per meal one, corresponding to 5’6 height – 1696 cal per day
You can eat two meals at one time, or a meal and a half at one time, then disperse the rest however you want to. It will not affect your results overall. In general, as long as you meet your calorie and macro goals by the end of the day, that is what is most important. We have some participants who follow an intermittent fasting protocol and eat all their meals within a 4-6 hour window.
The spreading out of the meals every 3-4 hours or so is just what is most common for people in preventing hunger/cravings and feeling satiated and fueled for the workout and for recovery, but do what works best for you 🙂
Is this consider FP? Is so, what do I need to be careful about this. Posted the picture of the nutrition fact uploaded.
You can use that as a fatty protein if you are able to fit it into your meal plan with the target calories and macros. I am not sure what you mean by your question “what do I need to be careful about this” … if you are able to work it in as a FP replacement, then you can do that.
Is lean ham out of the question for this program ? I don’t see it on the protein list.
Nicole can’t possibly include all foods, lol! We had one person ask about catfish, “why isn’t catfish on the food list?”
If you want to try fitting ham into the meal plan, you are free to do so but you will have to figure out the portion size and comparable food exchange on your own by plugging the ham into a food journaling app such as My Fitness Pal to see what amount will fit into which meal in order to meet your target calories and macros for the day. Or you can just wait until after the challenge is over to eat ham and use the foods provided in the challenge 🙂
