Naomi
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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 🙂
Hello
Just found out I have to go away for work for two days. That means no way I can do my Saturday workout. Should I do Friday and Saturday on one day ??If you want to do that, you can.
Is it ok to switch days 4 and 5 if I know I won’t have access to weights tomorrow?
Yep, you can switch days 4 & 5 🙂
Can we have cauliflower crust and I so, what macro would it be? Sc?
If you decide to incorporate foods not listed in the challenge meal plan, recipes or food exchange list then you can certainly do that but it is up to you to figure out what the macros should be and where to put it in the foods list. You can do this by plugging the food you’d like to incorporate into a food app such as My Fitness Pal and working the macros into your meal plan goals.
Following
What is your question?
Thanks Naomi – and you rock for keeping up with all of us on the forum!! We all appreciate the support.
Aweeee, you are so sweet! We’re here to help any way we can throughout the challenge – cheering you on! 😉
Hey guys! Here is the verdict:
The first one is a mistake, that should be a superset not a triset and remove the calf exercise.
Is there a way to fit the vegan brownie bites into the non vegan meal plan 3?
I am not sure, but if you want to try fitting it into your calories and macros then you can use a food journaling app such as My Fitness Pal to make sure any changes you make to your meal plans add up to your goal calories and macros 😉
Hi all,
On day 4 – landmine staggered stance stiff legged deadlift – 3×10 each leg?
Thank youYep, any time there are single (unilateral) exercises throughout this challenge, it will be the reps for each side 🙂
Has anyone tried meal one, option 2 (meal plan 3) with the cottage cheese, Ezekiel bread, guacamole and sesame seeds?
It says 282g .. which is more than half my 453g container. Is this accurate?
Are you supposed to put it on the Ezekiel bread or eat it separately? If so, it’s so much it pours off.
Sorry if this is stupid.You can eat any of the meals however you want to, it all goes down the hatch but in what order and what manner is totally up to you and personal preference 😉
Hi Thursday says HIIT cardio and off? Does this mean you can take it as a day off because the cardio is optional or does it mean no weight training?
It is “off” of weight training but still scheduled for cardio 😉
I did the HIIT workout on the treadmill, became intense at the end, but the Treadmill interval I literally had to hold on at points because my heartbeat felt it was getting to high, need to get a new heart rate monitor, mine broke. Read hiit options for today, don’t seem as intense.
What is your question?
Naomi it’s showing twice for the At Home Full Equipment training block 1:Weeks 1-3.
Yes, I know. It’s not showing twice in the other two versions of the workout which makes me think it is an error is what I’m saying. I’m waiting to hear back from Nicole 👍
I’m a teacher, mom of a young son, and a dancer – Needless to say, I’m super busy! I don’t always have time to do the cardio sessions. If I don’t do cardio, should I be adjusting my calorie intake at all?
TIA!
I wouldn’t recommend trying to adjust calories if you don’t do cardio, no. Juts do the best you can to follow the program as closely as you are able to 🙂
Is there an alternate exercise for the staggered landmine stiff leg dead lift? My gym does not have that pc of equipment
You can do staggered dumbbell stiff leg deadlift instead. In the future, if your gym doesn’t have a piece of equipment, you can do the at-home version of that exercise. You can swap back and forth between workouts for equivalent, alternate exercises.
