[Naomi]

Hi there-

We cannot recommend or endorse any particular brands of fat-burners, but you can do a search for fat burners and look up some reviews. I would also recommend going to your local vitamin, supplement or health food store and discussing different options with someone who works there. They are usually knowledgable and helpful when it comes to the benefits of and differences between products they carry.

Good luck and enjoy the challenge! 🙂

[Naomi]

Hey there-

We are so happy to have you as part of this challenge! You should be drinking about 1 gallon of water per day. Coffee is fine, black or stevia and/or one of the acceptable milks, such as unsweetened cashew or almond milk but everything counts towards your meal intake.

I hope this helps! Good luck!

[Naomi]

Hey guys-

I don’t know what else to tell you except that you need to try to find a way to get food into your system before you do your weight-lifting workout. There is no way around the fact that you really shouldn’t do your strength-training workout without at least trying to have a few bites of meal 1 before your workout.

Nicole was answering your question regarding if you should be eating your next meal 3 hours later. Yes, you should be eating about 3 hours apart. W

[Naomi]

Hi Abbagale-

You can replace the protein powder with any of the proteins listed in the meal plan or on the grocery list. Just make sure the portion size is equivalent to the macros of the suggested protein powder serving.

I hope this helps!

[Naomi]

Hi Bonnie-

Yes, you would just mix the oil I the hummus. You could swap the oil for almonds but oil is a source of fat only with no protein or carbs. The almonds will add some protein and carbs to the meal so just be aware of that.

I hope this helps! 🙂

[Naomi]

Hi Bonnie-

Yes, you would just mix the oil I the hummus. You could swap the oil for almonds but oil is a source of fat only with no protein or carbs. The almonds will add some protein and carbs to the meal so just be aware of that.

I hope this helps! 🙂

[Naomi]

Hi Sandra- ALl I can say is just trust the process. You’ve already made the decision to do the challenge so worrying is only going to cause you stress. Try to just let go of any worry and have fun! 🙂

It also helps to reach out to others who are doing the challenge and maybe in the same boat as you with what your goals are for this challenge.

Good luck!!

[Naomi]

Correct: if you aren’t sure, then select the meal plan based on your height 😉

[Naomi]

Hi Rachel-

Yes, leg press calf presses would be a great sub for seated calf raises 🙂

[Naomi]

Hi there-

If you aren’t sure, select the meal plan based on your height 😉

Good luck!

[Naomi]

Hi Lisa-

Yes, that is what you should do. That is what I will be doing too! Good luck and enjoy the challenge! 🙂

[Naomi]

Hi there-

If you scroll down on the nutrition page you’ll find the grocery list and recipe below all of the meal plans.

Here is the link incase you can’t find it: https://nicolewilkins.com/images/2018/01/NW-60DAYTC-GroceryList-01-1.jpg

Good luck! 🙂

[Naomi]

Hi Marcia-

If you are unsure, select a meal plan based on your height. You can find a list of foods to swap in the grocery list here.

I wouldn’t substitute cashews for almonds. Cashews have a different calorie and macro profile that almonds. I would substitute your almonds with another fat source listed.

Good luck! 🙂

[Naomi]

YESS!! Nicole did an awesome job creating these meal plan options and put a lot of time and thought into all of them! We are so excited that you are loving it! Enjoy the challenge and good luck!! 😀

[Naomi]

Hi Michelle-

We don’t have any recommendations for specific brands of granola, just as basic and natural as you can possibly find 😉

Good luck!

[Naomi]

Hi there-

If you aren’t sure, select the meal plan based on your height.

[Naomi]

Hi there-

If you aren’t sure, pick the meal plan based on your height.

[Naomi]

Hi there-

I don’t understand your question. The meal plan in Phase 1 calls for one recipe, the No Bake Proat Bars, and it is listed here.

[Naomi]

Hi Kim-

We are excited to have you as part of the challenge! You can use unsweetened coconut milk or skim (cow’s) milk, and for the protein shake you can use either one of the mentioned milks or just plain old water 😉

I hope this helps. Good luck!

[Naomi]

Hi Laura-

We are so excited that you are excited and very happy to have you as part of the challenge! Yes, you can trade another food on the meal plan or if you have a dairy-free option of the same food that you’d like to use, just make sure the macros match up with the meal macros. For example, dairy-free cottage cheese or dairy-free yogurt.

There are macros outline for each meal so as long as you adhere to that you should be fine. It’s just much less complicated if you are able to stick to the meals outlined 😉

I hope this helps. Good luck!

[Naomi]

Hi Sharon-

Glad you are happy with the vegetarian options! 🙂 For the turkey/salmon you will substitute with any VF protein option with a portion size that matches the macros for that meal. You can find a list of proteins in the grocery list here.

I hope this helps!

[Naomi]

Hi Marie-

1. ‘CON’T’ is short for ‘continues’ meaning there is more than one page of the meal plan (there are 2 pages for each meal plan)
2. Choose a meal plan base on your height and weight. If you still aren’t sure then just go by your height

It is best to go through all of the documents and read the instructions in each part of the program so that you have a full understanding of how to incorporate and execute each portion – strength-training, cardio and nutrition – of this program.

Good luck!

[Naomi]

Hi there-

Please review the program calendar here for information about a ‘cheat’ or ‘refeed meal’ and also please review the nutritional guidelines here for information about a refeed meal.

[Naomi]

Yes, that is correct. In Phase 1, that would be 3 days you will be doing 30 min cardio in addition to your weight-lifting session.

[Naomi]

Hi Gina-

With a rest pause you will just be resting the weights for a second (or maybe 8-10 seconds if necessary) but not taking a full rest between sets type of rest.

For example, if you have 10 reps of dumbbell shoulder presses to do and at rep number 6 you are feeling like you can’t crank out 4 more reps to reach 10, you will rest the dumbbells on your knees for about 5-10 seconds, then crank out the last 4 reps.

It’s like a ‘mini rest’ during your set. You just pause for a second to rest – ‘rest pause’ – for a mini recovery during a set.

I hope this makes sense. Good luck! 🙂

[Author]

Posts