[Naomi]

Hi Chevelta- I think you did AWESOME!!! Keep doing what you’re doing the way you’re doing it. When you feel like you can do more, do more 😉

…. FABULOUS JOB!!! 😀

[Naomi]

Thank you Tracey! That is correct. Ladies, please read or re-read the key terms as far as what a superset (and other terms you may or may not be familiar with) to help you get through this challenge: Key Terms

It explains what the following are: supersets, trisets, giant sets and drops sets. Good luck, ladies and have fun! 🙂

[Naomi]

Hi Sarah- I am not sure about re-submitting photos and what the policy is on that. Can you please email your question to [email protected]

[Naomi]

Hi Caroline- please use the food exchange list for protein replacement options such as tuna. You can find the list here, here and here. Look at the calories and macros for the meal and use the food exchange list to find replacement foods that closely match up to the foods/meals you’d like to replace them with. Using My Fitness Pal to see your macros will be key in helping you stay within your nutrition guidelines for this challenge 😉

[Naomi]

Hi Nicole- even without the post workout meal, the macros are still higher in carbs than on low carb days. The high carb days are both to fuel the workouts and for recovery (rest days). Follow the meal plan as outlined, trust the process, and I promise you that you will see amazing results! 🙂

[Naomi]

Hi Darlene- it is on the recipe page in the nutrition section below the meal plans. Click here

[Naomi]

Hi Jaime- yes those should all be fine, just make sure you log everything into your food journal in My Fitness Pal to make sure you are staying within the guidelines for your specified meal plan. Good luck and have fun! 🙂

[Naomi]

Hi Allison- it is believed by some that doing cardio on an empty stomach can potentially burn more fat since you haven’t fueled yet which could force your body to tap into your stored fuel (fat stored in your body) rather than use the energy you just ingested. I don’t believe your progress will be affected by fueling your workouts first, especially if you have more energy to do more intense workouts as oppose to burning out faster or feeling lethargic if you workout on an empty stomach. This can vary from person to person, so do what works best for you. Good luck! ?

[Naomi]

Hi Jennifer- while I absolutely do believe tennis is a cardio-type of activity, I wouldn’t necessarily consider it a cardio workout in this sense. Your body may also be use to tennis so it wouldn’t really affect you in a progressive type of way as far as this transformation challenge goes. I am in the same boat with horseback riding. It is a great workout and great form of cardio, but I can’t count it towards my cardio because my body is so use to it that it doesn’t really affect it as far as responding in a body transformation way, and doesn’t have the same application as a HIIT or interval cardio workout session.

I would recommend doing 30 min HIIT and 45 min interval workouts on top of tennis. Good luck! 🙂

[Naomi]

Brandie- no real maple syrup for sure! That is loaded with sugary carbs. Please stick to foods on the meal plan or listed in the exchange list here, here and the condiments listed here. Good luck!

[Naomi]

Hi Michelle- it is believed by some that doing cardio on an empty stomach can potentially burn more fat since you haven’t fueled yet and would have to tap into your stored fuel (fat stored in your body) rather than energy you just ingested. I don’t believe your progress will be affected by fueling your workouts first, especially if you have more energy to do more intense workouts as oppose to burning out faster or feeling lethargic if you workout on an empty stomach. This can vary from person to person, so do what works best for you. Good luck! 😀

[Naomi]

Hi Linda- follow the workouts on the web site. Good luck, and have a great challenge!! 😀

[Naomi]

Hi Lori- the second one is correct:

Standing Barbell Curl do 15 reps then Close Grip Dumbell press 15 reps
Rest
Standing Barbell Curl do 12 reps then Close Grip Dumbell press 12 reps
Rest
Standing Barbell Curl do 10 reps then Close Grip Dumbell press 10 reps
Rest

[Naomi]

Hi Maria- you can do the same movement suing dumbbells or a barbell 😉

[Naomi]

Hi Miriam- if you need to rearrange the workouts that is no problem. We understand people have different schedules and workouts work better on some days than other days. Keep the nutrition exactly as-is, though, regardless of how you rearranged the workouts. The high carb/low carb days are spread out the way they are for optimal results 😉 Good luck!

[Naomi]

Hi Becky- I totally understand! We don’t want you flying off the treadmill either, lol! I suggest sticking with the protocol as it is laid out in the workout but start with lower level intervals and work your way up as your exercise endurance increases! You can only work with what you have where you’re at and progress from there. Good luck! 😉

[Naomi]

Hi Colette- I understand every individual is different, but you will have to make this determination and any changes to the program on your own. Advising to modify the program gets into personalized training, which we do offer here. In the meantime, use your own judgement on what you feel the right thing to do for your body is, as you know your body best. Good luck!

[Naomi]

Hi Sarah- Nicole will be looking at all of the posts (pictures of workouts, meals, anything involving the Buns And Guns Challenge) on both facebook and Instagram. The only way to be eligible to win weekly prizes is to post about the challenge on IG and FB regarding the challenge using the hashtags. Since Nicole will do a search under the hashtags, the only way to be eligible is if she sees your post in the hashtag search. The more often you post in either one or both IG and FB using the hashtags, the more chances you have for her to see your post which increases your chances of being chosen to win a weekly prize. I hope this helps clarify the weekly challenge hashtag prize contests! Good luck! 🙂

[Naomi]

Hi Kimberly – this will vary from person to person depending on their schedule. If you haven’t yet read through the nutrition do’s and don’ts, you can read through them here. What time of day are you doing your cardio workout? And what time of day are you doing your weight-training workout? That will help me better answer your question for your typical schedule 🙂

[Naomi]

Hi Rebecca- yes, you can do it like that as long as you are able to go up in weight as you go down in reps. It is a great way to really push yourself and add a great level of intensity to your workout. Go kill it girl! 😀

[Naomi]

Hi Chevelta- I love your name, by the way! Ok, so you can do your cardio fasted, although I would recommend having a scoop of BCAAs before or during your cardio (see supplement recommendations here) then you can eat meal 1 within 30 min after cardio. Eat every 2-3 hours after that.

After your evening weight-lifting session, you can have your post workout meal as you mentioned within 30 min of finishing your weigh training, then it is fine to have your last meal of the day within 1-2 hours. If you eat your last meal at 9 p.m., that is fine. You can even eat at 10 p.m. and it will not affect your progress. Good luck, I hope this helps! 🙂

[Naomi]

Hi Maria- no, your post-workout shake wouldn’t replace meal 1. I highly recommend, if you aren’t doing so already, to log all of your meals in My Fitness Pal so that you know you are getting in the specified calories and macros outlined in the meal plans. Follow the meal plans as closely as possible, and if you need to rearrange meals (including post workout meal) due to the timing of your workouts, you can rearrange meals, but don’t replace or eliminate any meals. I hope this is helpful but please let me know if you still have any questions or aren’t clear about how to structure your meals.

Good luck! 😀

[Naomi]

Hi Lindsey- Please read the challenge Rules and FAQ for all the details regarding before and after photo/measurement submissions.

[Naomi]

Chelsea- the program overview workout calendar is here and here and below is a sample cardio schedule Nicole gave in the cardio overview:

Your five-day cardio schedule could look something like this:
Day 1 HIIT Cardio
Day 2 Interval Cardio
Day 3 Interval Cardio
Day 4 Off/Rest
Day 5 HIIT Cardio
Day 6 Interval Cardio
Day 7 Off/Rest

Make sure you go through all of the material for this challenge by clicking on each of the topics on this page 🙂 Good luck!

[Naomi]

Hi Linda- ideally you will be eating the same meals each day: on high carb days you’ll follow the high carb day meal plan. On low carb days, you’ll follow the low carb day meal plan. If you get tired of eating the same foods, you can use the exchange list here, here and here to swap out proteins for proteins, carbs for carbs, fats for fats, though I would suggest sticking to the meal plan as-is for best results.

Please make sure you read through and watch the nutrition portion of the challenge program so you don’t miss anything 😉

[Author]

Posts