Naomi
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I completed the Build and Burn Challenge, completed all the workouts, although missed quite a few of the cardio sessions, due to my work schedule, travel and just life during that challenge. which I know hindered some of the burn/shred I was seeking.
Can I alter this program somewhat, to get the “shred/burn” I was seeking in the Build and Burn program?You can do whatever you want to lol, it’s your fitness journey 😉
How long in between meals should we gauge for? Is there a time we don’t after, like don’t eat after 9pm?
You can eat after 9pm if you need to, there is no cit of time (that is a fitness myth that you shouldn’t eat after a certain time). Ideally you should eat about every 3-4 hours but this works differently for different people. Some people eat every 2-3 hours, other it’s closer to 4-5 hours between meals. As long as you get all your calories and macros in by the end of the day, that is what is most important 😉
I have done several challenges. A question I have always wondered, is about the meal options and the macros. For example, in this challenge, there are three meal options for each meal. If I choose meal option two and review the macros, they are different than the macro options for meal number one and three. Meal option two might have one and a half SC, where option one might only give me half SC. Is there a reasoning behind the macros, not being the same for all three options for a meal? I have been wondering this and my husband has also asked me and I have no explanation. This leads me to my other question. For my first meal if I choose meal option two, my second meal meal option one, my third meal meal option three and so on…. Am I still on target to meet the macros I’m supposed to meet for the day? Thank you.
There is no specific reason, this is just how Nicole decided to create the meals for this challenge. As long as your daily calorie and macro totals at the end of the day add up, that is what is most important. The answer to your second question is yes, because even if you eat the meals in a different order, the totals will end up the same at the end of the day 😉
I have to take Mondays and Tuesdays off due to my treatment schedule, which I just found out.
So my Monday workout now becomes my Wednesday work out, Tuesday is Thursday, and so on.. i’m a little bummed, but I am going to adapt as I need to and keep showing up – just wanted to make sure that this is OK??
You can arrange Day 1 any day of the week that works best for you, and take whichever two days off that work best for you. As long as you keep the workouts in the same order, it is totally fine! 🙂
2 questions…
Just want to make sure 150g of blueberries is not a typo? Not complaining at all I love them! Was surprised at how many that really was though.
Yep, that is correct 🙂 Enjoy!
3/4 cup of ground Turkey for the egg bites. Just visually measure this with a measuring cup? Or is there a by weight measurement for this?
Unless it references a wight measurement, then measure with whatever metric Nicole recommends, so in this case it would be a measuring cup 🙂
In this recipe it calls for FULL FAT greek yogurt, I have already purchased everything I need and I already had non fat plain yogurt. Can I still use this and maybe add a fat to make up for it?
If you feel comfortable adding the correct amount of fat to meet the calories and macros then absolutely you can do that 🙂 Best of luck with the challenge!
During the challenge, I will be doing some day hikes 10-15 miles in length with 2,000-4,000ft elevation gain and on the trails for 4-6+ hours; perhaps there are others who will also have endurance activities. I will need to fuel during the hours on the trail. How is the best way to manipulate the meal plan that day to meet the caloric requirements? Have an extra meal or two in the pack and fuel as needed? I can easily prepare a meal to take with as lunch, but will probably need to snack during the hike as will be with a group. Any guidance is appreciated.
Hey there- I understand your dilemma, but we are not able to customize the challenge nutrition to your personal needs based on activities outside the challenge. We do offer personal 1-on-1 training for personalized nutrition and workouts, but we can’t personalize the challenge to your specific individual needs. If you’d like to inquire about 1-on-1 nutrition/training you can email: [email protected]
Best of luck with the challenge!
Dumbbell incline hammer curls are listed twice in the workout in a tri-set and a superset. Are we meant to do them two different times?
I will shoot an email out to the team for confirmation and get back to you with an answer ASAP! 🙂
Hi, I am post menopausal and I was just wondering if my macros should be different? I’m 3 years post menopausal and this is the first year I have had problem with my weight and I haven’t changed anything??
Thank you!Not that I am aware of, we have never had any specific calorie or macro changes for women pre-menopause vs post-menopause. I don’t believe there would be any call for a difference in calorie or macro totals based on this factor, but that might be something you would want to speak with a hormone specialist about which is beyond our scope of practice and the structure for this challenge.
The link for exercise Kneeling Dumbbell Curl shows video link for Incline Hammer Curl. Which exercise do we follow?
I will send a message to the team to confirm which exercise it should be, but I am thinking it’s the Kneeling DB Curl that is just linked to the incorrect video demo.
I’m sure this has been pointed out. Table of contents page shows 60 day challenge, not 40.
LOL, thank you I will email the team for a correction 😉
Is it ok to do a HIIT run or run interval workout for each cardio session or is it important to do the body weight cardio workouts? I ask as I’m a keen runner and would prefer to do a run rather than the bodyweight circuits.
You can do any cardio you want to do, Nicole just provides cardio workout ideas for people who need ideas. But if you already have a cardio you enjoy, you can stick with that 🙂
The only cardio equipment I have at home is a spin bike. This challenge doesn’t have any cardio that involves cycling – the last challenge only had one workout for a spin bike. Is there somewhere I can find more spin bike cardio sessions on the site? I have post pregnancy plantar fasciitis and created a tear doing the last challenge’s bodyweight cardio circuit. i can’t do high impact weight bearing stuff like jumping jacks, etc.
You can do any of the treadmill or stair cardio workouts using the spin bike instead just following the outline and applying the timer and resistance to a similar/comparable resistance on your spin bike. I hope that helps! Best of luck with the challenge 🙂
Can we substitute Almond milk/Cashew milk for Oat milk? I use unsweetened Planet oak milk.
I imagine that would be fine, but just to be sure you might want to look at the nutrition info of each and compare the serving sizes, calories and macros to make sure they are all around the same.
I am 5’3” and 154lbs what meal plan should I follow? I am thinking 2 but want to be absolutely sure since I will be following to a t!
You should follow Meal Plan 1 since you are under 5’4
Came here is see if a this question had been answered yet… The overall total and meal totals show a difference in carbs but the actual meals do not have a reduction in quantity from phase 1 to phase 2.
Any answer to this yet? I have the same question…
In phase 2 of womens meal plan 1, If I were to choose meal 2 option one the whole day (or even meal 1 option 1), it would be the same food types and quantities as phase 1, meal 2, option 2, SC/LP/F.Nicole answered this in another forum post: https://nicolewilkins.com/forums/topic/carbs-meal-plan-1-phase-2/
Can’t upload the pic. I’m comparing women plan 1: meal 1 option 2 and meal 2 option 1.
It’s the overall macro totals for the day, added up with all the meals combined, that is important, not the individual meals per se. Nicole calculated everything to match up within about 5g above/below the goal totals 😉
Hi,
I if the goal is to maintain muscle in phase 2. Is fasted cardio and lifting in the morning prior to eating okay?
I work out beTween 4:30 and 5am and it is hard to eat prior to workouts.What are your thoughts? Thanks
This is very individual and depends on how your body is responding to the fasted cardio and lifting prior to eating. If yu are losing muscle mass, then I would say don’t do that and try to figure out a different schedule so that you can lift after having a fe meals. But if you are happy with the results you are getting doing it that way, then keep doing it that way 😉 There is no “one size fits all” and it depends on several different factors.
Right ok but if i didnt want to use the 8 triscuit crackers i could use a english muffin or a half of a bagel or anything from the starchy Carbs list?
Yes, that is how you use the food exchange list.
Hello! I am sorry, I was not clear. I am following plan 3 (phase 2) which calls for 170 grams of protein, 140 grams of carbs, and 60 grams of fat.
Hi there-
Readjusting macros for personal reasons, whatever they may be, is beyond what this challenge calls for. That falls more under the category of 1-on-1 personal coaching. There are a lot of reasons people might need to readjust their macros during one of our challenges (injury, dietary restriction issues, etc.) but we cannot make personalized adjustments for challenge participants without taking them on as a 1-on-1 online training client since making these adjustments requires so much more individualization and information based on many factors.
If you would like to reach out to us about 1-on-1 coaching and personalizing an individual training and nutrition plan specifically for you based on your needs, please email [email protected]
Sorry. Phase 2, day 1. Home dumbbell body weight.
Ah, gotcha – that should be 3 sets not 5 sets (type-o) I will let the team know, sorry for the confusion!
Phase 2 Day Weeks 5-9 says 5 sets but then 3. The status hold was 5 sets as if included 2 warmup. Should it be just 3?
I’m sorry, which workout day and which version (gym/full home gym/db body weights) are you looking at?
Absolutely. Thanks so much for your input, much appreciated.
My pleasure, happy to help clear up any confusion! If you are tracking your nutrition, definitely pay attention to your sugar intake totals too! I’d try to keep it around 30g or less of sugar per day as a general target, but this is also individual per person based on various factors. 😉
I understand. I’m just looking for guidance for beyond this challenge just for my personal fitness journey once I complete this challenge. I’m still learning what is good and bad and just need to know if this is a type of food that I should stay away from or not.
That really depends on how your body is responding to your fitness program and nutrition, and if you are reaching your goals or not. Some people are able to eat more processed foods and still get great results, others need to eat more clean foods, less sugar, etc. to get the results they want. That is why the exchange list is helpful. Not everyone can (or want to) eat Cheerios and Triscuits and get the results they want. It varies per individual based on many factors, does that make sense?
I understand. I’m just looking for guidance for beyond this challenge just for my personal fitness journey once I complete this challenge. I’m still learning what is good and bad and just need to know if this is a type of food that I should stay away from or not.
That really depends on how your body is responding to your fitness program and nutrition, and if you are reaching your goals or not. Some people are able to eat more processed foods and still get great results, others need to eat more clean foods, less sugar, etc. to get the results they want. That is why the exchange list is helpful. Not everyone can (or want to) eat Cheerios and Triscuits and get the results they want. It’s varies per individual based on many factors, does that make sense?