Naomi
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Correct me if I’m wrong but can I eat meal 1 option 1 multiple times a day for instance as long as for meal 5 / post workout is different?
I’ve always been under impression that it doesn’t matter if I eat the same meal four times in one day as an example. But now I’m wondering if I should be eating from each meal 1,2,3 etc choosing one of the options from each group.Please clarify
You can eat meals multiple times per day to meet your goal calories/macros from that stand point. But from the stand point of nutrition, it’s better to have a variety of different food sources so that you are getting different nutrients that various foods provide. Potatoes, for example, will provide different nutrients than oatmeal. If you only eat oatmeal multiple times per day, you are missing out on the nutritional benefits of potatoes, rice, and other carb sources.
But, again, from a strictly calorie and macro perspective, you can eat the same meal 4x’s per day, yes. Does that answer your question?
The optional workout may be hard to fit in my weekend schedule. It it truly “optional” or just an extra workout if we miss cardio or just wanted to burn extra calories?
It is truly optional, yes. If you miss a workout or just want to fit in an extra workout.
Did we ever get an answer back about the carbs for phase 2? Meal plan one 1st meal 2nd option calls for LP, F, and 1/2 SC but meal 2 option 1 calls for LP, F, and SC- so am I having too much carbs if I choose from meal one option 2? The LP, F, and SC meal is also the same as phase one. I know someone else asked a similar question but was having trouble finding it. Thanks!
No, not yet. Nicole had family in town and I will resend a message to her today for confirmation.
Hi. I have a couple of questions regarding the cardio protocols.
First – I understand that if one is doing real HIIT (as opposed to interval HIIT)– in other words, hitting maximum intensity on the intervals, then it is neither beneficial nor, in some cases, even possible, to do HIIT two days in a row. It is taxing on the CNS and can, I believe, eat into recovery from weight workout (particularly legs). (FWIW, I once worked with a trainer who programmed HIIT only on leg days specifically to give the legs a day off after.) …
I raise this question because Phase 2 of the program has us doing 3x HIIT in addition to intervals. That is a lot of higher intensity training. I am skeptical that this is idea given the need for recovery, which might also be somewhat compromised by the higher volume of training in Phase 2 and lower calories.
I, for one, am already suffering from joint tenderness due to the heavy load on the legs in phase 2 (HIIT tends to be leg-dominant).
Yes, I know Nicole Wilkins is pro, but I would appreciate it if you could give more insight on this programming structure. Also, I wonder if we can sub low-intensity SS for one of the HIIT days (just longer duration).
Finally, I want to ask why the 2nd leg day in the push-pull-legs set up is optional. Why would one choose to do it, and why not? What are the pros and cons of the 2nd day.
P.S. Just a note to suggest that the programs do NOT use HR as a guide when prescribing HIIT intensity. My Max HR (as measured in a lab) is 155… though classic calculations assume it should be 20 bpm higher. So, I think RPE would be a better guide — also because HR varies by age, and the programs do not account for a range of ages.
Thanks in advance!
I am going to defer these questions to Nicole for her to answer since she designed the workouts and programming. I sent her your questions for her to answer and will get back to you shortly.
Phase 2 Day 2 says Tri set but has two exercises. Should it be superset or should the alt DB row be in the triset?
The two exercises should be a superset, it is a type-O
The gym I use does not have a seated hamstring curl machine. Should do the “home workout” dumbbell hamstring curl / karate kicks instead? I do have access to a lying hamstring curl machine, but I am assuming it is different. (I see it on Saturdays workout). Thank you in advance for any guidance.
You can either do lying hamstring curls instead of seated, or you can do the home workout version.
The treadmill interval workout name boundless. I’m coming up with it taking 20 minutes, not 30….am I figuring that wrong?
If you are coming up short, just add on however many rounds in order to get to 30 min
Pull day #2 at at home dumbbells only workout has dumbbell spider curls listed as an exercise; how do you recommend performing these without a bench? (Link to video shows Nicole doing these on an incline bench).
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.