Naomi
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Hello, I hope I’m doing this correctly. I have a question about the photos. I did submit them already however I think I spelt the #sign wrong. Di I need to redo it or will it be ok?
Thank you,
Sarah R.Yes, the hashtag needs to be spelled correctly in order for you to qualify as one of the finalists, so you can simply retake with the correctly spelled hashtag and re-upload the same way you did the first time 🙂
Hello!
Could you please tell me where to go to get the recipes? I can’t seem to find them! (Not the most computer savvy one here! LOL)
Thanks so much!
DeniseEverything (including recipes) is located in the ebook. The recipes begin on page 102 of the ebook 🙂
I probably missed this in the video or e-book… do we skip the post-workout meal on non-training days?
It is your meal 5/post-workout so on non-training days, you will consume this as your last meal of the day. On training days, consume this post-workout, regardless of where it falls in order of your meals. I hope that helps!
I would reduce the portion size of the rice you already bought in order to get closer to your target macro goals. In the mean time, I will reach out to Nicole to find out what type of rice she would recommend and will get back to you as soon as I hear back with an answer 🙂
Hi there!
I read in the ebook that the meal plan is for 4 days. What’s your advice for the other 3 days of the week? Thank you!The meal plan is for all days of the week. Where did you see that it is only 4 days of the week? The workouts are only 4 days, but the meal plans are for all days. Make sure you review all the nutrition info and videos to make sure you get all the information 😉 There are two phases for the meal plans: Phase 1 (weeks 1-4) is to build muscle and phase 2 (weeks 5-9) is geared more toward losing body fat.
Being a Canadian, I cannot access the npower supplements. When making the overnight oats, should I look for a vanilla protein powder? I don’t know if I can find a vanilla cupcake version
The flavor doesn’t matter as much as the calories and macros per serving, so look for something that has comparable/similar calories and macros per serving size as Nicole’s Whey Isolates. You can find the nutrition info here: https://nicolewilkins.com/product/npower-nutrition-isolate/
Hi! A quick question regarding photos. Instructions for uploading after photos state that the photos must be taken at the same location as the before photos. Unfortunately, I will be out of state (thousands of miles away) for the second part of the challenge with no ability to fly home to take after photos on a due date for them to be at the same location. What are my options? Thank you.
No worries, just do your best to have them in a similar location (a bathroom for example) with similar lighting and wearing the same clothing, standing in the same positions – just do your best 🙂
Hi,
Quick question on cardio finishers, is it possible to swap fo a HIIT run or on the bike if I keep the timing the same?
Thanks
Yep! As long as you stay within the parameters of the cardio, that should work! Best of luck with the challenge 🙂
Is there anywhere we can go to see that our before photos were uploaded? I took mine & uploaded them, but I did not receive any kind of confirmation that they were submitted/received.
You should have received a confirmation email that your before pics and stats were submitted. If you don’t see the email in your junk/spam folder, please email [email protected] and someone can help you there.
Hey ladies!!! You’ve got this, and we will be rooting you on and supporting you the whole way!!! GO GET ‘EM!
Can I swap jasmine rice for the white rice?
Jasmine rice has different calories and macros per serving size than white rice or the other rices listed on the food exchange list. If you would like to have jasmine rice, you can enter it into My Fitness Pal to see what the serving size equivalent would be for the calories and macro goals for your meal plan. Or you can just stick to the food exchange list options for this challenge, but know that you will likely have to adjust your serving size if you want to swap our white rice for jasmine rice.
The at home workouts-full equipment phase 2 day 5 video for barbell reverse lunge/barbell shoulder press combo does not load. I’ve tried clearing my cache and it still takes me to the “become a member” page. I’m not sure if this is an issue for other videos as well. Thanks for looking into it.
Hey there- I just clicked on the link and it worked fine on my end so I am not sure what the problem might be on your end but the link in the PDF does work. Here is a link to the demo video: https://nicolewilkins.com/exercise-demo-barbell-lungebarbell-shoulder-press-combo/
Good afternoon,
I just finished the 40 day G&B challenge and I’ve enroll for the Ab challenge this Summer. I am a member and I am following the May workout posted on the blog. I am following the same diet as B&G challenge and I am following the monthly workout to a T but as you are aware, the intensity is not the same. Will this make me maintain or will I still loose weight because I am in a deficit.
Just curious to see if I need to decrease food intake if I want to keep loosing weight/inches.Thank you,
I would not decrease your food intake at all. If you do decrease your food intake, your body may not responds as well once you start the Summer Abs Challenge. Just keep doing what you’re currently doing, the next challenge will behave before you know it and things will ramp back up. Your body needs a little decrease in intensity between challenges in order to keep your metabolism in a healthy place 😉
I am struggling with feeling lethargic after the HIIT cardio only days, no post workout meal (I do the treadmill, IMPETUS HIIT). I feel like I expend so much energy doing it that it’s hard to recover afterward even though I am still eating the breakfast right after. Any solutions?
Are you eating anything before hand or are you doing it fasted? If fasted, try eating half your breakfast before, then half after.
Also, have you tried incorporating EAAs? You might need to replenish your electrolytes after.
Hi, how many sessions a week cardio / strength would you recommend for maintenance after this challenge? I’m looking forward to rest keeping up both sessions has been challenging with work + 2 small kids
It really depends on what your schedule can allow for, how much you personally feel is manageable for you and what your goals are for maintaining what you’ve achieved. This is really an individual answer from person to person, so you have to “get real” with yourself about what is manageable for you based on what your daily life looks like 😉
Up a meal plan? Meaning if I’m following plan 2 I go to plan 3?
Correct.
Hi, once the challenge ends how do you suggest I manage a transition to a less restrictive diet without regaining weight?
You can go up a meal plan and maybe allow for one cheat meal (not a whole day. just one meal ;-)) per week. It really depends on your goals and how your body responds to a little more lax nutrition plan, but those two suggestions are a good place to start. Keep in mind, if you take in more calories and stay at the same activity level, you will more than likely gain weight.
Weigh potatoes after cooking, even in the air fryer, based on the serving size in the meal plan you are following.
I noticed on women’s meal plan 2, the FP says once a day. I’m assuming we should have at least one meal with an FP?
As long as your daily calories and macros add up to your total goals for the meal plan you are following for this challenge, that is what matters. So aim to hit your calorie, fat, protein and carb total goals for the day.
It just occurred to me that FP is only one serving per day, right? So I can’t double a FP meal. And or it’s mandatory to have one per day? I’ve been doing mostly LP.
The goal is to aim to hit your overall daily calorie and macro goals set forth in the challenge for whichever meal plan you are following 😉
Is there an alternative for these? In the video it says to do close grip DB presses, but they are already inthe workout for phase 2 day 2. Should I just do them again? Or is there a different exercise that will work? My elbow doesn’t cooperate withthe up up down downs.
Thanks!
Hey there- are you using a padded mat for your elbows? Or is it a different elbow issue? You can just re-do the close grip DB presses if you are having issues with this exercise, or try doing them modified on your knees instead of in the plank position, if that helps any.
Hi, wanted to know why the cardio has been put on a leg day in block 2. I’ve done it but legs are tired so can’t push as much in the intervals (worried this will impact on fat loss). I just wanted to know why / what benefit has this been paired with a leg day?.
thanksNicole put cardio with leg day in block 2 to fatigue the muscles a bit more and create more of an intensity for fat-burning during cardio, which will give more opportunity for leanness, muscle lines and definition. Great job, try to push through as best you can! It know it’s challenging, but that’s why it’s called a challenge ;-P
So ground chicken is a fatty protien. But if I get lean protien chicken breasts and grind them myself, will that be a lean protien then??
Correct, it’s all in the amount of fat/leanness in the meat that dictates if it is a fatty protein vs lean protein. For example 99% lean ground chicken bought in a package at a store will be a lean protein because of the low fat content. Whether it’s ground up or not is not what makes it a fatty protein or lean protein.
Hi,
Loving the challenge!! I noticed the reps are higher on certain workouts, for example day 2, training block 2. Does that indicate your weight used may end up being lower? What is the reasoning for this challenge? I love to understand the science and physiologic effects. Appreciate it!
ChristineHigher reps = lower weight and lower reps = higher weight to illicit different muscle reactions and muscle fibers being used 😉 Make sure you read all the info in the e-book and watch the videos, Nicole tries to explain why she programmed the exercises in the way that she did. Best of luck with the rest of the challenge!
Hi, I don’t see tofu listed in the vegan protein exchange list. I’m just trying to figure out other vegan options to exchange for the amount of tofu listed in a meal. Thank you!
Tempeh, seitan and tofu are all interchangeable even exchanges, so you would use the same quantity/portion size for tofu as is listed for tempeh and seitan.
thanks