Naomi
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Hi Shannon- all are great substitutes except the leg press. Just do heavy squats instead 😉 Great job!
Lori- Registered participants will be able to view the entire training, nutrition and supplementation program on June 30, 2017. Once the Challenge is completed, the program will be available for viewing online until October 1, 2017.
Hey there- whichever works best for you and your schedule. It is best to have a protein shake post-workout. Just make sure your macros all add up to your meal plan goals 🙂
Rebecca-througout this challenge, I wouldn’t ever “stop trying to go heavier and just wait and see results.” Just continue to follow the plan as you are doing, the results will show throughout the challenge. Remember, it is a continuous process 😉
Hi Roe! The macros listed in each recipe are for one serving size, correct! To log appropriately, you will just go by the number indicated for 1 serving size, which are the macros listed for each recipe 😉
Hi ladies- the macros listed are for one serving of Cauliflower Mash. What I would do is go into My Fitness Pal in your “Meals and Recipes” section and then add all the ingredients together in your Cauliflower Mash recipe. My Fitness Pal will add all the totals together. When you create your recipe, it will ask how many serving sizes and you will indicate it is two serving sizes. When you go into your daily food journal, select the Cauliflower Mash recipe from your recipe section and enter in only 1 serving. That should do the trick … it’s ok if it’s off on the numbers a little (within about 5 calories/grams). I hope this helps! 🙂
Hi ladies- what I would do is go into My Fitness Pal in your “Meals and Recipes” section and then add all the ingredients together in your Cauliflower Mash recipe. My Fitness Pal will add all the totals together. When you create your recipe, it will ask how many serving sizes and you will indicate it is two serving sizes. When you go into your daily food journal, select the Cauliflower Mash recipe from your recipe section and enter in only 1 serving. That should do the trick … it’s ok if it’s off on the numbers a little (within about 5 calories/grams). I hope this helps! 🙂
Hi ladies- all rices will measure somewhat different (you’d think brown rice is brown rice is brown rice, right? lol) but just continue to do what you have been doing and weigh out the rice cooked in a portion size that matches the macros indicated. That’s the most important factor 😉 Great job! Keep it up!!
Hey there- for best results, follow the workouts exactly as explained in the program (equipment used, techniques shown in the video demo, reps, sets, etc.) and only change things in the next phase when the new workouts are to be implemented, or unless you need to modify an exercise due to physical limitations or other issues preventing you from doing the exercise indicated in the program 😉
Hi Angela – you coud try using the food echange list here, here and here, and substitute the cauliflower mash and sweet potato fries with another vegetable and starchy carb such green beans or asparagus for the cauliflower and cream of rice for the sweet potatoe fries. Or you could just hold out for a few more weeks when the meal plan changes in Phase 2 😉
Hi Amanda – anytime within 30 min of your cardio is fine. It makes no difference if it’s 5 minutes after, 15 or 30 min after, your body will absorb the nutrients for recovery.
Hi Kristina- you can do half push-ups, where you don’t go too deep into the push up but go just befre you feel the pull (minimze your range of motion). Or you can do machine chest presses. Good luck! 🙂
Hi Danielle – in phase 1, you should be doing 45 min cardio 5xs per week. So just add 15 minutes to the days you do HIIT and do two additional days of 45 minutes to equal 45 min x 5 sessions per week 🙂
Hi Keyra- this is not unusual, especially if you aren’t use to this this kind of workout schedule. Inflammation from heavy lifting can cause our muscles to hold water. It also depends on how much sodium you’re taking in and hormone levels.
Hi Rebecca- I would stick to the supplements listed in the program. Everyone’s body responds differently. It might be a good idea to experiment with how your body responds to different supplements when you aren’t doing a challenge incase you have an adverse response, but that is totally up to you 🙂
Hi Amanda- there is a saying “You can’t outexercise your diet.” At Nicole’s level, there are no mess-ups. But for this challenge, try as hard as possible to have as much self-control and discipline as you can. If you do mess up, don’t try to make up for it by eating less the next day or by doing more cardio. Just get right back up “on the horse” and follow the plan as is the next day 😉 Good luck!! 😀
Hey guys! See if this link works: https://nicolewilkins.com/images/2017/06/Olympia-Prep-Challenge-Calendar-01.jpg
All macros (inlcuding veggies) count toward your daily goals 😉
Roe- add to any 30 min cardio session so you’ll have a full 45 min session in 😉 The reason there are 30 min cardio workouts included is because in phases 2 and 3 you’ll have some 30 min sessions 😀
Irena- it is best to try to keep cardio to one 45 min session but if you have to split it up, then that is your only option. Just do the best you can. Yes, you can alternate between different equipment as long as there is no rest period in between except for however long it takes to get from one piece of equipment to the next. Good luck! 🙂
