Naomi
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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.
No issues, but no way I can do a push-up. I have no strength in my arms. I really want to do them but I can’t for the life of me do them.
OK then the above push-up modifications should help you get stronger to eventually do a regular push-up 😉
I’m finding I’m not as full on this one as the last one. I think it’s my body adapting to the great food and burning it and working out harder! I’m drinking more water to help.
Correct, your body is adapting from the lower calories of the last phase of the previous challenge. Juts give it about a week or two and things should level out 😉
I’m seeing the same thing, page 34 for Day 5, At Home Workout (Full Equipment). DB Calf raises listed in first tri-set then in last superset on the page. I’ll plan to follow as is unless this is incorrect. Thanks.
I will send a message out to Nicole for confirmation on this, I don’t see calf raises listed twice in the Gym Workout or At-Home Dumbbell Only equivalents of Day 5. I’ll get back to you ladies ASAP as soon as I hear back 🙂
Hi i am just wondering what brand of turkey bacon to use. I bought the Sams brand and it has 12 grams of fat per 4 slices. I feel like if i use it for a lean protein i would be doubling up on the fat. I bought it specifically to go with whe egg bites. If i had it with that particular meal i would have 22 grams of fat instead if the intended 10.
You could either try to find a leaner turkey bacon (butterball or Jenny-o maybe?) or just eat the amount that would equal about 10g of fat, so you would eat 4 slices to equal 12g of fat, does that make sense?
Day 5 of the at home full equipment workout has standing calf raises listed twice. At the beginning in a tri-set and at the end in a superset. Is this correct?
I am looking at page 39, the Day 5 At Home Full Equipment workout, and am not seeing calf raises listed twice. What page number are you looking at?
The ebook that opens each time I click on the link has week 1 day 5 on page 36, not 39 and it is still showing twice. You are looking at training block 2. I was typing on my phone and missed adding week 1 day 5.
Try this link, and scroll to page 34 (Training Block , weeks 1-3, Day 5, I was looking at a proviso version of the PDF but this is the most updated version): https://nicolewilkins.com/images/2023/03/2023_40DAYBUNSGUNS_eBook_032623_links-1.pdf
Was wondering if I could combine Wednesdays HITT Cardio with a leg day? That way I would have 2 full days off each week. That would work better with my schedule if possible.
Whatever works best with your schedule is fine to do 🙂
Day 5 of the at home full equipment workout has standing calf raises listed twice. At the beginning in a tri-set and at the end in a superset. Is this correct?
I am looking at page 39, the Day 5 At Home Full Equipment workout, and am not seeing calf raises listed twice. What page number are you looking at?
What does FST 7 stand for. We do 7 sets each leg 3 times? I am very confused but I was also totally exhausted by the end. thank you
TraciIf you look on page 16 of the ebook, you will see an explanation of all the intensity techniques there 😉
Hi,
Is there another exercise I can do in the place of push-ups?
You can do “wall push-ups” (push-ups off the wall to minimize pressure/stress on upper body) or just a plank-hold on your hands instead of elbows, so you would be in the first/starting position of a push-up and just hold it for about 30-45 seconds. What issues are you experiencing that you need an alternate exercise?
For the Glute Cabe Kickback FST-7 do we complte 7 sets on the same leg before switching to the alternate leg?
Thank you!Correct 😉
Is there an alternative exercise for this one..
You can just do body weight kick backs, one-legged leg presses, or step ups in place of the glute kick back.
I wake up early and work out in the morning and usually go to bed early so do not have enough hours in the day to fit 5 meals.. what are some ideas to fit meals..
thanksYou can eat more frequently or double up on a meal at one of your feeding times. I hope this helps!
Aloha
I am a pescatarian. And also eat plant based products – textured vegetable meat protein. I need to ask if the attached are ok to use for substitutes as TVP?
They have more protein content as listed- 15g per serving. Can i weigh it to 48g TVP substitute? Or what is your recommendation or equivalent?
Do i need to stay within a carbs bracket too?
I am unable to upload the images. Can i send them to you via email? The error im getting is “file extension error”
Thank you
Hey there- if you are going to add any foods outside of the challenge recipes, meal plan or food exchange list then you will have to calculate the calories and macros totals on your own in an app such as My Fitness Pal. We can’t possibly calculate foods for all challengers wanting to add their own foods. You absolutely can add anything you choose to but will have to make the calculations for the correct portion sizes for the food sources you choose to add in 🙂
The recipe says divide by 10..thinking 3/4 c?
Weight out the whole recipe in ounces or grams, then divide that number by 10 and that is your one serving size.
Should the turkey chili meal be FP instead of LP since the recipe calls for 93% turkey which is a FP
I will email the team to confirm an answer on this and get back to you asap! 🙂
In women’s meal plan 1. post workout meal option 2. Can I use 1 cup yogurt and 1/2 in grams of Isolate protein powder to make (1 1/2 LP) and still keep the whole FR? That would be similar to option 3 but I noticed she cut the fruit exchange in half.
If your daily calories and macro totals at the end of the day add up to the goal totals, that is fine to do 🙂
Are diet sodas or sugar free squash allowed?
I am not sure what sugar free squash is, but I would stay away from diet drinks, sugar free drinks and commercialenergy drinks in general for this challenge.
I feel like some of the meals are large and I can’t eat all the food. If that’s the case can I eat the rest of the meal later in the day? Also can you combine meals if you are busy during the day and miss a meal? Was wondering if all this is ok as long as you are reaching your daily macro numbers.
Yes, you can do all those things. The most important aspect is trying to get in all your calories and macros in by the end of the day 🙂
Meal Plan 2, Meal 2, Option 1
What’s the measure of unsweetened almond milk?
Thank you!
Are you asking about the Beverages list, or are you looking at a specific place in a meal plan or recipe for the serving of almond milk?
Thank you. What about on the non weight training day is it possible to do 45min cardio session rather than 30min?
I would stick as close to what Nicole has outlined in the plan for your weight-training, cardio and rest day schedule if possible 👍