Naomi
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My husband wants to go out for dinner on valentines day. He wants to go to Outback Steakhouse. Does anyone have suggestions on what I should eat? I don’t want to completely blow my nutrition up on one meal. Should I just get a salad with steak or chicken in it? My husband understands my dedication but thinks it’s ok to have a “cheat meal”! I had my refeed meal already so I shouldn’t have another.
TammyI would recommend going online to see the Outback Menu. They have nutrition info, and you can even log the meals directly from Outback into My Fitness Pal to see if the calories and macros fit into your meal plan. You can even use the food exchange list to choose foods on the menu that would match the food items in the exchange list 😉
I was looking ahead to phase 2, Friday’s at home workout and I’m not sure of the order of the exercises. Do you perform exercise 1 followed by cardio 1 (jumping jacks), then exercise 2 followed by jumping jacks again and so on until all 5 exercises are completed, each followed by jumping jacks? Then round 2 is exercise 1 followed by cardio 2 (toe taps), exercise 2 followed by toe taps, etc.?
Or, do you complete all the exercises first, followed by all the cardio and do that for 5 rounds?The first way you understood it explained above is correct! Do all the strength training with cardio in between each strength exercise and go through the entire set with the first round of cardio, then each set you will change the cardio exercise as instructed 🙂
On days that I need to get cardio and strength done in the sam session, which one should I completed first?
Nicole recommends doing weight training first, then cardio after weight training, then have your post-workout meal 🙂
Fired up for wk 4, squats went well but lower back popped as I put the barbell back on stand – not heavy, only 75kg.
In agony and been try to move/ floor stretch for last 30 mins.
How many days to rest and how to resume training, please? Been consistent so far even with niggles, but this is different 🙁
Thanks ValThis could be extremely serious, you will need to go to the doctor to have your back checked out to asses the issue and steps for recovery. Bets of luck, and please keep us posted after you are assessed by a medical professional.
Hello! I have been trying to get my husband to join me in these challenges, but he is worried about the total caloric content since he is 74 years old. His BMR/TDEE is less than a younger man so he works his macros around a lower calorie total. I have also wondered for myself (age 52 and in menopause) if I too should be adjusting my caloric intake while maintaining the same macro ratios. Any thoughts on adjustments for advancing age would be wonderful. Thank you.
I am not sure about this, as this would be more of a personal training adjustment and you would need to be working with someone one-on-one to help determine your personalized caloric intake based on a variety of factors. For the challenge, we can’t make any personal recommendation changes, because there isn’t a ‘general standard’ for calories or macros based on someone’s age, does that make sense?
If you and/or your husband would like a more personalized nutrition/fitness approach, one of the trainers on the Nicole Wilkins Training Team would be happy to work with you to create a personalized program specifically curtailed for you and various life factors and goals.
Hello! Due to my schedule I am finding that at the end of the day I need to choose to either skip a meal or eat two meals at once. I am worried that the amount of protein will far exceed that which should be consumed at each meal for maximal protein use (instead of turning to fat). Since my chemotherapy I have been sleeping 12 hours a night so I find it difficult to space out 5 meals. Thank you.
You can combine two meals at once, we have several challengers who end up needed to do that during every challenge. Some who only eat 2-3x’s per day due to intermitted fasting windows will do that as well 🙂
Hey guys, what do you need at home for the full equipment exercises? I’ve been doing the dumbbells only, but just browsing those workouts, is it only a bench and bands that you also need?
I believe anything more than just body weight and dumbbells, such as a bench (flat or adjustable), exercise bands, barbell, plate weights, etc. You can swap back and forth between the two, so if you come upon an exercise for the full equipment workout but don’t have the equipment, you can do the dumbbell only workout for that exercise or workout.
Does it really matter when and what time we eat as long as we get in all macros? I work until 5:30 everyday then go straight to the gym for about 1 1/2hrs.
Everyone participating in the challenge has different schedules and different eating times/preferences. What matters is that you are able to get all your calories and macros in for the day 🙂
I’m having a hard time with this move, I normally deadlift in SUMO so I figured this would be easy. I have been doing everything with no pain and keeping good form, until this lift. I was performing a set and I tried a few different ways i.e. feet not so wide, less weight, stick booty out more, and then finally with just bodyweight. I feel like my left hip is displaced, I can’t tell if its from trying to go too Low, or if my feet were too wide. I’m walking around like I’m draggin a leg now. Any suggestions for when this type of sudden hip pain starts? alternate lifts or any recovery/therapies you’ve had to do?
If your hips are hurting, either do regular squats in place of sumo squats, or lighten the weight in the sumo squats until your muscles around your hip joints get stronger.
Hi there so i did come off the 45 day built and my body was moving in the right direction with the carbs and calories but its not the same with this one .
my weight was going down and now its going up
not sure if my body needs the higher calories because i was always in a deficit /low carb
Should i use the built plan ?
thank uouNope, you are on the right track. Phase 1 of this challenge is muscle building (gaining muscle) and Phase 2 will drop calories and shred to uncover the muscle. Some people gain weight in Phase 1, some people lose weight and some people’s weight on the scale stays the same. Weight is not an indication of how your physique is making changes. It’s just a reflection of how much your body weighs. I would recommend waiting until the end of the challenge to weigh, and measure your weekly progress based on how your clothes fit and possibly take weekly progress pictures.
Hopefully I did it correctly but I’ll check just in case….. so we do 1 set of the burpees and then do 7 more before we move on to the bodyweight lunge then 8 sets of these then 8 of the mountain climbers and then so on and so on with 10 secs rest in between which should take us approximately 30 mins with the warm up included?
Hopefully I did it correctly but I’ll check just in case….. so we do 1 set of the burpees and then do 7 more before we move on to the bodyweight lunge then 8 sets of these then 8 of the mountain climbers and then so on and so on with 10 secs rest in between which should take us approximately 30 mins with the warm up included?
I’m glad you asked, that is actually incorrect. Round 1 is a superset between burpees and body weight lunges. You will do 4 sets of the superset, which ends up being 8 rounds (2 exercises 4 x = 8 exercise sets). So you will do:
20 sec burpees
10 sec rest
20 sec body weight lunges
10 sec rest
then back to the burpees and do that supesest 4 x before moving on to the next Tabata and do the same thing for all three supersets of Tabata. You are alternating between two exercises in each Tabata Round for 4 sets total (8 rounds)Does that make sense?
If you split up the weight training and cardio into morning and evening, after which workout do you suggest we eat the post workout meal? Does it matter?
It does matter, yes. Post-workout should be consumed after lifting, not cardio.
Morning,- I woke up very very bloated to the point where it is uncomfortable. Do you have suggestions on how to deal with this?
Make sure you drink plenty of water to help flush out the bloat. You could just be gassy and your boat should just “deflate” as the day goes on. You can’t really force it, just let it naturally take its course. Bloating will happen from time to time, just part of life :-/
Hi,
My husband decided to join the challenge, he will be 2 weeks behind me but always nice to have a partner. I was meal prepping for him and i am confused by his meal 5 Opt 1 vs Opt 2. Could both those options be equivalent? Option 1 seems much heavier in calories, fat, and carbs. I am missing something?
I recalculated both options in MFP and they are about the same with calories and macros. How are you coming up with or calculating Option 1 being higher in calories, fat and carbs?
Hi, I need help, this is my first challenge.
Can someone please let me know where I can find food recipes ideas?
Hi Miriam- we are so happy to have you as part of this challenge! The recipes for the challenge are in the ebook starting on page 105. There isn’t a challenge-related place for recipe ideas using the food exchange list, but I believe there is a thread in the forums from a few challenges back where challenge participants posted recipe ideas, although the portion sizes and food list change from challenge-to-challenge, so hopefully challengers will post recipe ideas fr this challenge in repose to this post 🙂
So I am getting over covid ( had it very mild thankfully, but it was just bad timing- got it after a few days into the challenge). I have really no appetite and my desire to eat meat is just really not there- so weird coz I usually love my chicken and steak!
Anyways, going to try out the vegan meal plan- just wondering who else eats vegan- any good substitute meals that you have created that can share? Thanks so much !So sorry to hear you were sick, but I’m glad it wasn’t a severe case. Your appetite should come back soon, so just give it a little bit of time and listen to your body, don’t try to force it 😉 Hoping you are back to 100% soon! 😀
Due to limited gym time and foot issues, just curious if swimming can be used to sub cardio
Absolutely! With cardio, the type of cardio exercise you do doesn’t matter as log as you get your heart rate up as Nicole outlines in the cardio section of the ebook on page 51 😉
Has anyone tried a gluten flour for the muffins? Thanks!
I haven’t tried it, but the gluten shouldn’t affect the taste or consistency of the muffins.
Hello, I was hoping to get some suggestions for supplements. I wanted to try both the pre workout and fat burner. Do you take these together? Should I only try one at a time? It says on the fat burner to try and take with your workout. Just curious on what others do 🙂 thank you!
Hey there- keep in mind everyone’s body will respond differently to food, supplements, etc., so you have to experiment and find what works for you. But here is what Nicole recommends: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2022/?section=supplements
Best of luck! 🙂
I am working through week 1 still and am feeling my knees quite a bit today.
Are there recommendations for the knees?
I ended up not doing much for the week 1, day 4 workout and did some stretching/yoga instead?
I am not sure what you mean m=by “feeling the knees” … you might want to really focus on squeezing the muscles in your legs (quads/glutes/hamstrings) as I find when people have pain inter joints such as wrists and knees, it’s an indication that you are putting to much stress and strain on the joints because you need to strengthen the mind-muscle connection, which will help you activate the targeted muscle more so that the joints aren’t taking more of the stress of the exercises than the muscle, does that make sense?
That makes sense. What I meant by “feeling the knees”, I really meant they felt inflamed a bit and they were quite sore to try and even do a lunge or squat. Like my body didn’t really want to do the positions.
So what I’m hearing, and let me know if this is not right, I have to engage somewhere else in order for this to not happen. If that’s the case, how do I assist with the squats or should I do some movements without weights right now to build up more strength? I could use a band around the knees tooThank you!
Yep, your knees and joints are taking a lot of the weight because you need to develop a stringer mind/muscle connection. I would lighten your weights, or even do body weight for now, and really focus on lifting with your quads, glutes and hamstrings. This is hard to ‘teach’ via a forums message thread, lol! But in the squat, focus on your muscles doing the work as much as possible. On the downward motion, focus on your quads. On the upward motion, focus on keeping your weight in your heels so that your glutes and hamstrings can lift you up out of the squat. The function of your knees should be to allow for movement to pass through, not create or carry the movement, which is your muscles’ job.
I hope this helps, best of luck!
Hello, Could we please get clarification on the Snow Pea Beef Stir fry servings. The 60 day plan shows 6 servings, but in the actual recipe online, it says 4 servings. Thank you
It is 6 servings 🙂
I am working through week 1 still and am feeling my knees quite a bit today.
Are there recommendations for the knees?
I ended up not doing much for the week 1, day 4 workout and did some stretching/yoga instead?
I am not sure what you mean m=by “feeling the knees” … you might want to really focus on squeezing the muscles in your legs (quads/glutes/hamstrings) as I find when people have pain inter joints such as wrists and knees, it’s an indication that you are putting to much stress and strain on the joints because you need to strengthen the mind-muscle connection, which will help you activate the targeted muscle more so that the joints aren’t taking more of the stress of the exercises than the muscle, does that make sense?
I put all of my food into a calorie counter, because I have been hungry, and i was curios regarding the calories I have been consuming.
I am using Meal Plan 3
1. Breakfast = Meal 1 option 1 (no exchange)
2. Meal 2, option 1 = 2 slices ezekiel bread, 1Tbsp avocado mayo, 2 slices turkey bacon, 100g tomato & mustard
3. Meal 3 option 2 = 5oz chicken breast. 100g white rice, 200 g broccoli & 10 olives
4. Meal 4 option 1 = beef & snowpea stir fry with 100g white rice
5. 339 g cottage cheese & 200g pineappleThe macros are:
Cal: 1732
Carbs : 209
Fat:35
Protein: 159This is well below the calories and macros listed in meal plan 3 (except carbs, which is slightly over. Should i eat more protein and fat (which would be in addition yo the 5 meals listed in meal plan 3, female, not vegan) to bring the macros up to the amount listed in the meal plan?
You can do that if you’d like to, yes.
To clarify, confirm it is more important to get all the weight lifting and HIIT workouts in (in the order laid out for weight lifting) than to do them M-F only…as long as we have one full day off, we can adjust days (not workouts), correct? This week I was only able to do HIIT on some days and pushed the weight training to the next day but got all the days in with a day off.
Correct.
