Naomi
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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.
Can I use canned pineapple instead of fresh?
As long as the only ingredients are pineapple and it is not soaked in syrups or other additives/preservatives.
Also, is there any rest time in this workout at all ? Thanks!
Rest as-needed if you are dying, otherwise try to push through the whole thing as best you can 🙂
I would like to know also
Jump rope should be performed for 1 min in this workout.
Any of the ones that have a listed number of rounds. For example the stepmill on the HITT workout says perform 4 rounds, then 4 more rounds, then 6 rounds. Do we do these in the rounds listed? Then move on to the next listed round?
Correct, for example, here are the instructions for Cardio Party: Perform each round three times in total. Rest 1 minute after completing all three rounds before moving to next round.
So you will complete all rounds indicated before moving on to the next set of exercises for however many rounds are indicated 🙂
So the weeks are split 1/3-2/4. My question is in the 2nd week the reps go up. Should we keep the weight the same as we did in the 1st week and try to max out on reps the 2nd week? Or should we increase the weight the 2nd week and try for the least amount of reps with an increased weight the 2nd week?
For the higher reps, you will use a lighter weight than you will for lower reps. Choose the appropriate weight that is challenging but you can do with correct form for the number of reps specified in the workout 😉
The cardio says perform X rounds of… My question is, do we do those X rounds of them and then go to the next round? Or are we suppose to start with the warm up and go down through all the exercises and then start over till we have compiled all rounds said number of times?
Which particular cardio workout are you looking at?
Hello,
Could you please clarify if the vegetable tomato serving is 100g or possibly 200g to get to 10 carbs?
Thank you!200g of tomatoes would equal about 10g of carbs, I will let the team know! Thanks for checking that 🙂
Hello, can I take collagen protein on this program as well? The kind I take has 9 grams of protein per scoop and 35 calories. I want to take 3 scoops per day, so do I have to make an adjustment for this or not?
Thank you!
You can, you would just need to take 1/2 serving of protein out somewhere else in your meal plan to account for each serving you take in per day, so if you are taking 3 scoops per day then you’ll need to take out 1.5 servings protein somewhere else in your meal plan.
I have tried to email this twice and posted on here twice twice I am not sure what happens and it’s getting deleted.
I am trhing to ask if the meal of 12g flax seeds 20 g Chia seeds with nothing else is a meal? Is this correct?
ThankyouAn email with corrections was sent out on Monday letting challenge participants know of corrections. The corrections in the ebook has now been updated so if you go to the ebook on the website and re-download it, it will show the corrections:
Meal 3, Option 2
100g of blueberries and 12 oz of nonfat plain Greek yogurt was added to this meal.Hello there. The post meal macros in meal plan 2 show zero fat but unsweetened almond milk has 3 grams per cup. Would that need to be factored in macros since it shows zero fat? Thanks so much.
Candace
No, 3g is a negligible amount. Nicole factors in about 5-8g +/- the goal macros, and 3g is well within that margin of error. If you’d prefer to have 0g of fat you can use water instead of unsweetened almond milk 🙂
Hi! Wondering if drinking a carbonated flavored water is ok?? No calories. And/or Diet soda occasionally
I would limit this to only on occasion, even though it may not have calories there are a lot of additional chemicals, food colorings (caramel coloring in diet cokes, blue, red, yellow coloring, etc.) and other questionable ingredients. Plain water is best.
Is it ok to switch between the meal option 1 and 2 within the same day? —-Or should we be sticking to either option 1 or 2 for the day?
Thank you!You can switch between 1 & 2, make sure you watch all the nutrition videos Nicole provides for you so you don’t miss any important info 🙂 https://nicolewilkins.com/challenge/60-day-build-burn-challenge-2023/?section=nutrition
