Naomi
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Any suggestions for a replacement for the barbell spider curls? No way I can lay on my bench like that – it hurts my breast implants 😉
You can do these on an exercise ball, kneeling on the ground with your arms over the ball in the same position as if you arms were on the bench instead, which is not as solid as a bench.
The neutral grip dumbbell press video is missing for the full equipment week 1 Friday workout
Can you please email this to our tech support team and they can take care of it 🙂 Email: [email protected]
Thank you!
I’m using cronometer and it asks to calculate total or net carbs, which should I choose? I understand the body processes fibre in carbs differently, so I’m not sure if this is to be considered in the big picture or not.
Net carbs are not part of calculating nutritional intake for this challenge, so include all (total) carb intake.
Hey Naomi- there are no links in the cardio workouts.
Correct, there are no demo videos for the cardio exercises, only the strength-training workouts.
I’m having a significant amount of bloating and slight discomfort in my stomach along with being a bit on the gassy side. 🙁 Is this a normal reaction and if so, does this normally subside with time as my body adapts to the amount of food I’m taking in? I’m not used to eating as much and as frequently however, I trust the system and want results so I’m following the plan almost perfectly. I could not eat my last meal because I felt like I wouldn’t have been able to keep it down as I was already so full.
I take digestive enzymes and have done a food sensitivity test within the last couple of months. Since then, I have removed all food sensitivities from my diet.
Hopefully there’s a cure!! 😉 Thank youYour body should adjust in about a week or so, it does take a little time to adjust. The length of time adjusting depends on what your nutrition was like prior to starting the challenge, and how big of these changes are for your digestive system.
I have a few questions about this workout as well. There are no video links to click on. So a quick search shows that plank rows and renegade rows are the same exercise. I’m sure we aren’t supposed to be doing those back to back. Does a full length video of this exist? It requires no equipment but has several weight training moves. Any advice?
If you click on each exercise in the ebook, it will lead you to the video demo of each exercise.
I’m sure this has been asked somewhere but I don’t see it. On Wednesday’s workout it says Incline Bench Press twice in there. Is this correct?
One is an incline barbell chest press and the other is a flat bench dumbbell chest press. If you click on the demo videos, you will see the difference in these exercises.
I am so excited to be a part of this challenge! I love fitness, health, and wellness and I am pumped for a workout that is going to really challenge me!! I am a busy ER nurse from Red Deer, Alberta Canada. I have five children and I am also in school so working out is my only “me time” and I live for it!!!
Awesome, welcome to this group and best of luck with the challenge! 🙂
Question about the suggested macros. I’m nursing a 6 month old. I know generally ‘they say’ to increase diet by about 200-250 cals. Should I keep the percentages roughly the same? Or increase (healthy) fats?
Hey there- Sorry for the delayed response, I would increase the overall calories and keep the macro percentages the same.
Holy moly guys. It has been two days since leg day and I barely could walk up the steps to my classroom this morning. Then, as I was preparing for the day, I went to the bathroom and had to use the handicap bar to lift myself up and down!!! It hurts but feels so good! I know this is feeling means it is working!
Way to go, great job!! 🙂
Day 5 – Neutral Grip Dumbbell Press exercise link is not working. It shows as an errow and directs me to archives
Can you please email this issue to tech support team at: [email protected]
Thank you! 🙂
I can not find nonfat cottage cheese. All I’ve been able to find is low-fat. Can this be used or an absolute no no. Living in a small town sucks. Lol
Fat free cottage cheese an low fat cottage cheese have different calories and macros, so they are not interchangeable, I’m sorry 🙁
1)
Can you clarify what a drop set is? Its on Day 2. Its using the leg extension machine. I read the definition and I’m still a little confused. A drop set is where you start off at a relatively heavier weight, do 10 reps, then decrease the weight by about 5-10lbs, do 10 more reps, then drop the weight again and do 10 more reps.
2) Has Nicole already sent out the revised corrections in the ebook? An email will be going out to all challenge participants soon as soon as we’ve compiled all of the corrections so keep a look out in you email.
3) On the High Day you give the opportunity for the protein powder 3 times? Is that ok? I thought i read something on 3 scoops would be too much in one day? I’m not sure what you are asking, just make sure the protein totals of your portion/serving size listed on the container match up to the goal protein totals for the meal you are referring to. Your total calories and macros for the day should match up to the goal totals in your meal plan for the day.
4) As long as you are eating all the food in a day can you combine meals if you miss a meal?
Correct, yes.
Hi,
Just wondering if there will be a central list of all the changes since the ebook went live?
I’ve printed mine out so I can make notes, list weights etc so would love to go over and update from a complete central list to ensure I have it all up to date.Many thanks!
Yes, an email will be going out soon outlining all of the changes/corrections so be on the lookout 🙂
Can I do my peloton for a cardio option some days?
Yes, all of this is explained on page 50 of the ebook: https://nicolewilkins.com/images/2022/03/2022-NW_40DAYBUNSGUNS_EBOOK_032822.pdf
Look under cardio guidelines about doing whatever cardio you choose as long as you stick to the parameters of the type, intensity, duration and frequency of the cardio 😉
How much cardio is too much and can you do it everyday? also if I do Les Mills Body Pump 5 days a week would that count as some weights or should I cut back and do more of the workouts
You can absolutely do too much cardio, yes. It can result in overtraining, too much stress on the body, fatigue, injury and metabolic slow-down with leads to plateau.
There is no one-size-fits-all cardio amount, it is different for each person. It is best, for this challenge, to stick with what Nicole has outlined in the program for cardio and not do any more than what she has laid out in the program for best results.
Hello! On page 73 – Womens plan 3 – meal 2 – you have 339g of nonfat cottage cheese as 2 LP. However, on the food exchange list for nonfat cottage cheese – 225g as 1 LP. That doesn’t add up. Please clarify.
Thanks!
In Women’s Meal Plan 3, the nonfat cottage cheese amount of 339g is correct, but it should be 1 1/2 LP instead of 2. So the amount is right but the code is incorrect. We are getting this corrected 🙂
Thank you, Naomi. One more follow up, please. I noticed the women’s meal plan 3 is the only one where the amount of protein changes. Low carb day is 180 G protein and high carb day is 170 G protein. Is this correct? The other plans are consistent. Thanks again!
Meal Plan 3 is correct, I verified with the team 🙂 Nicole does her best to have the most optimal changes laid out for each of the different meal plans, but it’s not an exact science.
I’m Jill, and I am new to the challenge, but so ready for something to work! I am 50 years old and have noticed my body just falling apart. It seems like no matter how much I work out, the second I put a little sugar in my body my weight skyrockets. I’m the heaviest I have ever been and I’m obsessed with it. I’m so excited to commit to this program!
So glad you’ve joined us for this challenge to help you reach your goals! Best of luck on your journey 🙂
Where can I find a list of exercise substitutions?
Hey there-
You can find them under the exercise demo of each of the exercises. Just click on the exercise and it will take you to the video demo. Look underneath the video for alternatives 🙂
Are there a specific meal that is for Pre workout ? I workout in the late afternoon and try to get a meal in at least an hour or so before going to the gym.
No, not necessarily, just any meal that falls next to eat before your workout and you can eat it about an hour or so before your workout. Any of them would be fine as a pre workout meal 🙂
Day 3 at home DB workout has reverse grip dumbbell row in 2 separate supersets is this correct?
That is correct, yes 🙂
The goblet squats on day 2 Home Dumbbell/body weight workout.. is it 3 set of 10/10/10 drop sets? Or is it just 3 sets of 10 reps?
It would be drop sets. Anytime you see reps written in that way, it would indicate a drop in weight each set of reps 🙂
Can someone make sure I did this meal right please?
I am on meal plan 3. My carton says 3/4 is 4 eggs so I did 3/4 and 2 regular eggs, I switched out and did tortillas instead so 1 1/2 servings is 3 of them. Is this right? If so omg that is so much food😵💫That sounds right, yes. You likely have been under-eating which can cause your metabolism to stall and your body to plates, so the extra food will kick up your metabolism.
I am struggling with the dolphin push-ups in the upper body warm up. Is there a modification or, even better, a substitution? Thanks.
You can just do regular push-ups instead, or push ups w/ hands on a bench and feet on the floor (elevated push-ups)
