Naomi
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How many grams of liquid egg whites should I use for 4 egg whites?
Thanks,
Cathleen30ml = 1 egg white, so measure out 120ml (which is the same as grams as well). I hope this helps!
So I should use non-fat cottage cheese? The food exchange list says LP cottage cheese is supposed to be low fat.
Look at the total fat grams per meal. Use nonfat cottage cheese so that you don’t go over on your fats.
Hi there! Same question but at the other end of the height range: I’m 6 feet tall, 247 lbs, planning to build strength with the workouts per the plan. But the tallest women’s meal plan is for 5’6 and above (4 inches shorter than me).
Should I go with a men’s meal plan? Maybe the men’s plan for under 5’10 to account for the fact that women burn less calories? Thanks for your input!Hey there-
Women don’t necessarily burn less calories than men do, it really depends on each individual person’s metabolism, health, lifestyle, etc. I know plenty of women who burn a lot more calories than some men, lol!! Regardless, do you know about how many calories per day you’ve been eating prior to the challenge?
I definitely want to burn fat and build strength and muscle.
Then I would recommend just giving the 1,525 a try for about two weeks and if you have any issues with the meal plan, you can always bump up to the next meal plan. Or you could bump up to the next meal plan now for about two weeks and if you have any issues, then go down to the 1,525, so you have a few options depending on which rout you’d like to try first 😉 Bets of luck, I hope this helps!
I also just noticed the plan I am inquiring about may be labeled incorrectly… I am looking at the plan for over 5’6 and over 150 lbs. for 2000 calories, 160g protein and carb, 80g fats. Thank You!
Hi there-
We really can’t modify the program based on individual needs because that starts getting into personalized programs, but if you don’t feel well eating over 55g of fat and you want to tweak the nutrition, then I would recommend decreasing your fats to a level you are comfortable with and adding the carbs to make up for the calories you decreased from the fat.
I hope that helps, best of luck with the challenge! 🙂
I’m looking through the meal plans. I’m 5’2, 224lbs, lifting 5-6x a week currently. My current calorie intake is 2100 per day, and that’s a deficit. Should I really cut down to 1525 calories per day?
That totally depends, what are your goals for this challenge?
Hi,
I understand and will do 3 Days of Hitt on this plan. In addition, I do walk my dog every morning 2 miles, about 45 mins. Is that too much cardio? Or is this ok?
That should be OK as long as your HR doesn’t elevate too high 😉
Hiya!
I thought I read somewhere that winners for this Challenge would be announced May 18, but I haven’t seen anything announced yet.
Can anybody give me an idea of when that will be?Thanks!
The winners were announced on Thursday on Facebook and Instagram (Nicole’s social media pages)
Is there anyway that I would be able to see what before pics I uploaded? I have multiples in my phone and cannot remember which ones I ended up uploading!
I am not sure, you would have to email [email protected] to inquire about this.
Hi again, I’m in Australia so a day ahead. Need to upload my photos. Not sure what to do. Do we receive a link? Thanks for your help. Maria
You will receive an email link with the hashtag and when you can upload photos. Everyone will get the email when things are ready on our end for photo uploads.
GM! I am unable to consume dairy, so am trying unsweetened coconut-based yogurt (don’t care for the soy-based kind). After buying it, I realized it does not have any protein in it though.
1. Am i able to use this yogurt?
2. Does it count as a protein if i mix in my egg-based protein powder? OR
3. should i no longer use it?TY for the help!
LizHey there-
Any food items that you want to incorporate into your meal plan but isn’t on the food list or anywhere in the nutrition portion of the challenge will have to calculate the calories and macros on your own. We have no way of knowing how much the serving size is, or how many calories and macros are in the food item you want to use (in this case, coconut based yogurt) so I have no idea how much you should use and where it will throw other macros off that you will have to make up somewhere else, does that make sense? It starts getting messy and complicated so I would recommend you either:
1. log everything into a food journaling app such as My Fitness Pal and see where you need to adjust what portion sizes in order to match up your goal daily calories and macros for this challenge
2. keep it simple and just choose another meal without the yogurtI hope this helps! Best of luck with the rest of the challenge 🙂
On Saturdays work out for the second session. Weeks 4-6. What does reps 12×5 (warmup) then 3×8-12 (set of 5) exactly mean. They are squat exercises.
I am not sure which workout version you are looking at but he warm-up is 2×15 (which means two, not twelve, sets of 15 reps for warm-up), followed by 3 sets of 8-12 reps for the working set after the warm-up.
Is week 6 Friday, May 6th suppose to be a HIGH Day?
Friday, May 6th is s high day. Just follow what the calendar says.
If we are choosing option 1 or 2 from each Meal we do need to stick with the WHOLE OPTION not a partial, correct (and of course just use exchange plan if we want something different from within the option we choose)?
Correct
Do you feel you can get just as much benifit from the leg press machine that you sit parallel with? If that makes sense lol I prefer the leg press that you sit down in and push up but my gym doesn’t have it. I am going to a different gym tomorrow for the leg workout that has the machine I like.
ThanksThis totally depends on several factors: weight, leg position/foot distance, quality of the leg press machine, etc.
Thanks but I’m still getting her video. I’ve copied the link. I’ve also cleared my cache and any cookies on my phone. I’ll check it from my laptop
Make sure you are logged into your account. If you continue having problems accessing the video link, please email our tech support at [email protected] so they can look at what the issue might be
For the resistance band reverse flye the video is of Nicole and not the excercise. Would we be able to see the excercise performed please?
The PDF link for this exercise seems to be working fine on my end, here is the video link: https://nicolewilkins.com/exercise-demo-resistance-band-reverse-flye/
Looking ahead to the Block 2 workouts, which will start on Sunday for me. There are a few exercises that have 7 sets of each, instead of the usual 3. Is this a type-o?
This is not a type-O. Please read the ebook page 14 where Intensity Techniques are explained. This is an FST-7 intensity technique.
Hi Naomi!!
I’m just really hungry and just want to eat everything in site , I wake up at night because I’m just really hungry , cravings for sugar , I’m going to see what happens this week and keep some notes , my hormones could be out of line , maybe it’s menopause, I’m not sure , menopause is the only different thing this year😳
Thank you , hope you are doing great and I love your horse !!Could this possibly be more stress-related or sleep quality related? Possibly mental/emotional triggers? Have you had any history of restrictive-eating followed by binge-eating cycles? There are other reasons for binge eating you may want to explore.
Should lateral raises be on there twice on block 2 day 1. Gym one doesn’t have it twice.
The first one is a static hold DB lateral raise and the second one is a one (single) arm lateral raise. The different workouts won’t always be exactly the same due to equipment availability. In the gym workout, there are shoulder exercises done with the landmine and cable machines which can’t be done with dumbbells. In the dumbbell/body weight version of the workout, the lateral raises are done with two different techniques for the shoulder muscle activation – same exercise but conducted in two completely different ways 😉
Home workout- block 1, Day 2: Goblet squat. I’m hoping this means one set of 10 (total of 30 for set)? Or it is 3 sets of 10 for each set (total of 90)? I couldn’t find this explained anywhere.
Hi Shawn-
The words (drop set) should be next to the 10/10/10, sorry about that! Drops sets are explained in the Intensity Technique section on page 14 of the ebook 🙂 Let me know if you have any other questions!
I am loving the tracker. It feels great to check off items. But more importantly, it is easier to focus on the positive if I miss a single point, it doesn’t make me want to give up.
I added rows for my vitamins and fat burner.
Let’s keep it up! The exercises for these first three weeks feel great.
You can do whatever works best for you mentally, and for motivation and accountability. The tracker is for you too use as you see fit and what works best for you personally. There are no ‘rules’ with the accountability tracker, its just an added helpful tool for challengers who want to use it 🙂 Glad you are enjoying it, keep up the great work!
I have a low back injury. Seeking substitute for Barbell Good Morning. The put a lot of stress on my lower back. Maybe I am doing them wrong.
Thanks!You can do regular dumbbell stiff-legged deadlifts in place of Good Mornings and only go as low into the movement as your body will allow before you feel any lower back strain or pressure. I hope this helps, bets of luck! 🙂
I have been seeing non-scale victories over the past 2 weeks; more reps, more weight and/or easier to complete exercises which is awesome! However I’d like to see the scale victories too. When should I be noticing changes in weight or inches?
Hey there- this totally depends on the state of your metabolic health, your sleep quality and consistency, stress management and other factors other than nutrition and workouts that contribute to body fat loss and muscle gain. For some people it can take longer for the body to ‘get with the program’ but what is your sleep and stress management like, and do you have any hormonal or metabolic issues that you know of?
Due to baby’s short naps and other kids to handle, I haven’t managed to get a full workout done in one ‘sitting’ yet. They’re often broken into 2-4 segments throughout the day, and sometimes actually have to finish it the next day.
Because of this I think I’ve only had 1 full rest day…(maybe…can’t actually remember if I actually had one even) yet. I’m ok with this (obviously wish it were better but🤷🏼♀️)…but am I doing more harm than good? Is the REST more important than all the sets and reps? (Also haven’t got most of the cardio done…but the way I see it anything is better than nothing).Rest days are critical. Rest and recovery is when the ‘magic’ of muscle and tissue repair happens. It’s the other half of the muscle building/body fat loss equation. If you don’t allow for adequate recovery, you could risk overtraining, fatigue, potential injury, low energy, brain fog and overall burn out. Your body needs rest.