Naomi
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I came here to see if anyone else had asked this because I am also curious about still having full servings of carbs which each meal.
I’m still waiting to hear back.
Link keeps telling I have to be member after I provide login/pass.
How do I access Mobility videoCan you please email this question to our technical team (I have bio idea how to advise you on technical issues, just info about the actual challenge program). If you email [email protected] someone can help you there 🙂
I also have a question is Tahini butter the same as Tahini sauce? I want to be sure I’m not consuming too many calories!
What are the ingredients in Tahini butter? If the ingredients in tahini butter are different than the ingredients in tahini sauce, they are not the same thing.
I also have the same question..
Meal plan 1:
The LP/SC/F breakdowns are not the same for each meal.. I am confused, if I swap meals (ie: I eat option 2 for meal 1 but option 2 for meal 2) the ratios are different so wouldn’t that mean the macros won’t be the same. Please clarify.. thx
Meal 1, option 2: 1/2 SC, LP, F
Meal 3, option 1: SC, 1/3 F, LPI had a similar question. Also, meal 1 (egg white wrap) has 331 calories according the recipe in the back but the meal calories for Phase 2 (meal plan 1) are supposed to be 286 calories per meal.
I will double check on this with the team and get back to you with confirmation. Since today is Sunday, and Nicole’s birthday, give me about a day to hear back with info about your questions 🙂
It seems like carbs are the same in phase 2 as they were in phase 1. Is this correct? I don’t have to cut carbs for second phase?
Body fat loss can be attained in a number of ways other than cutting carbs. Cutting carbs is not always necessary for body fat loss, there are many factors at play.
That being said, overall daily intake of carbs are lowered from Phase 1 to Phase 2 in all meal plans, so I am not sure what you are talking about. None of the meal plans’ carbs are the same from Phase 1 to Phase 2. For Meal Plan 1 they drop from 165g per day down to 115g per day which is a 50g per day drop in carbs, or 350g drop per week.
Hello! I am making really good progress on Phase 1 nutrition meal plan. When challenge is over, can phase 1 nutrition be followed long term? Are there changes that should be implemented for maintenance?
Thanks!You can go back to Phase 1 after the challenge is over, yes. Any changes that should be implemented for maintenance totally depends on how your body continues to respond based on your long-term goals, so it’s hard to say. That would be more of an on-going 1-on-1 coaching implementation since there is no “one-size-fits-all” answer as far as long-term maintenance goes. It’s very individual from person to person, does that make sense?
Phase 2 womens meal plan 1 meal 4 Option 1. For this meal is it correct that 2 oz chicken and 50 g Quinoa will be added to the 1/2 serving Quinoa power bowl? Thanks! 🙂
That is correct, yes 🙂
Can someone please tell me if tahini sauce is the same thing as yum yum sauce? I have tried to look for this a couple times in the store and can’t find it. I shop at Walmart so I sometimes use their app to see what isle things are in and the item that came up when I put in tahini sauce was yum yum sauce. When I googled it, it just gives me recipes for tahini sauce.
I have no idea lol! Sorry, maybe someone else can help. I don’t consume sauces so I am not familiar with the different variations of sauces/sauce names.
can anyone help me to understand how to use the macros to change up the recipes and continue on after the challenge?
Do you have a food journaling app such as My Fitness Pal? That is the easiest way to calculate calories/macros for even swaps. Also, have you watched all of Nicole’s nutritional videos explaining calories, macros and swaps in the Nutrition Tab of the challenge? You can view all the info videos here: https://nicolewilkins.com/challenge/60-day-build-burn-challenge-2023/?section=nutrition
I thought the code was to work for the entire challenge but the buildandburn20 code isn’t working
Any ideas as to why?
I am not sure, can you email this question to [email protected]
Do I understand well that the incline is 0% all along this protocol? Also, is there any way to convert the degree of incline (treadmill) to elliptical resistance (since there is no incline adjustment on the elliptical trainer, at least on the one that I have (Proform))
Thank you 🙂
That is correct, yes, unless a states and incline, the incline would be zero.
As far as converting resistance % from treadmill to elliptical, this is very difficult since resistance % varies between treadmills and between different brands and types of elliptical machines. The best thing to do is go based on your perceived rate of exertion and just do your best adjusting based on how labored your breathing is, heart rate, sweating, etc. There really is no conversion formula for different types of cardio equipment you are using (spin bike, stair climber, elliptical, treadmill) since they are all so different.
Almost done week two now but have been wondering to myself all week if I should be doing lower weights and higher reps or still aiming to keep loading on? Been hard for me to reach the reps because I load more weight with each set
For this challenge, you need to choose a weight you are able to complete the required number of reps for while keeping good form. So if you aren;’t able to reach the rep number in the workout, you need to choose a lighter weight.
My partner works 2nd shift and doesn’t get a break on the road. He has been eating 3 meals at once when he gets home. I told him he should space them out. Is that accurate?
If he is able to eat more often, then yes, he should try to do that.
So I have watched the videos. I just dont see the difference between the two? Also my gym does not have barbells so I use dumbells.
With front squats, the weight is in the front. With traditional “regular” squats, the weight is on your back or, if you are using dumbbells, by your sides. Your muscles are activated differently, and the focus is in a different area with different type of intensity, depending on what equipment you are using and where the weight is positioned in relation your body.
PER… meal.
For WMP 3 two servings of soup is correct. It is a lot of soup, but this soup recipe is a higher volume food you can eat with lower calories/macros per volume so it takes more soup to meet the calories/macros. If it feels like too much food for you, you can eat Option 2 instead, or use the food exchange list.
Are the calorie and macros correct ?
Yes, all the corrections/updates have been made. You need to redownload the ebook, if you still have the original PDF saved, updates will not transfer to the PDF you downloaded and saved on your computer.
I have been doing NW Challenges for a few years now. The one thing I would like to see in the forum is a separate shared recipes. You start to run out of ideas, and it also would help the newcomers with the exchange list.
Thank you 🙂 Cathy
You can start a “shared recipes” thread in the nutrition section of the forum, that is what people have done in past challenges.
This is my first time trying to follow the meal plan. I’m also tracking my macros and folloeing the meal plan. Not sure if it is just my brands im biying or what but today especially Im finding im coming up short on calories/carbs. Should I add extra food vs. following the meal plan? After putting in all my food I am down 36 carbs/200 calories and 10 fats. Thanks much
It is likely just variations in the brands and discrepancies in food calculations/portions in My Fitness Pal (not uncommon). If you feel you are eating enough food and aren’t hungry, I would stick with what you’re doing and be consistent with it but if you find you are hungry, you can try to match up the calorie and macro totals. There is a margin or error, but as long as you are within about 5-8g +/- your macro goals per meal, you are on target 🙂
Good morning, sorry to trouble you. I am eating meal plan 2 for my height and weight. 5’4” 200 lbs. I ate pretty much all the meals this week. Everything weighed and measured. I completed all workouts including a bonus 45 min spin on a rest day because I felt so good. I am up a pound should I drop down to meal plan 1?
Thank you.No, your weight will fluctuate as you build muscle and lose body fat. It is totally normal to have some fluctuations the first few weeks of a new program, just stick with it and trust the process.
Does the cottage cheese and pineapple get mixed together? Or eaten separately? Thanks
It’s up to you and how you prefer to eat it. You won’t have different results by eating something separately vs mixed together, your body will respond the same regardless of how it is consumed.
Lmao.
I meant narrow stance. No idea where snarl came from …. 🤣🤣🤣🤣🤣LOL, you are probably doing them right. They are very similar to a narrow stance squat but you aren’t bending your knees as much as you would in a squat so try to not bend your knees quite as much as if you were doing a squat and you should feel it in your hamstrings more 😉
Hi
The Kettlebell suitcase deadlifts feel more like snarls stance squats to me. What am I doing wrong ?What are snarls stance squats?
INGREDIENTS: PINEAPPLE CHUNKS, PINEAPPLE JUICE, CLARIFIED PINEAPPLE JUICE FROM CONCENTRATE (WATER, CLARIFIED PINEAPPLE JUICE CONCENTRATE), PINEAPPLE JUICE FROM CONCENTRATE (WATER, PINEAPPLE JUICE CONCENTRATE, CITRICACID.
It’s safest to just go with whole, natural, real pineapple.
The total amount of time in this cardio option ends up being 30 seconds short. Thinking there should be 8 rounds in the first block versus 7. Can someone confirm? Thank you!
Go ahead and do 8 rounds to add up to 30 min of HIIT Cardio
Hi! I mistakenly purchased these low carb flour tortillas thinking they were corn tortillas. Based on the nutrition facts, would I be able to eat this instead of the whole wheat tortilla?
You will have to enter this into a food journaling app (such as My Fitness Pal) or add these up with the other foods in the meal plan to see how the total calories and macros add up and calculate if you are over or under your goal calories/macros.
