[Naomi]

dlcornelison wrote:

Yesterday I planned to do my lift in the evening so I ate plan A in preparation. Something came up at the end of the day that prevented me from being able to workout. I am doing my workout this morning instead. Do I eat plan a again today or plan b?

Regardless of changes in workouts, stick with the same eating schedule 🙂

[Naomi]

Nadiya wrote:

The beat the heat stairmaster cardio says approximately 30 min but it is actually 22 min. Should we be doing 3 rounds instead of 2? Just wondering if it’s a typo, thank you!

Yes, you should be doing as many rounds as will equal 30 minutes 🙂

[Naomi]

Denise Daniels wrote:

So each meal plan has Daily macro goals, how close should we be within those numbers? I can get my protein within 2-4g, but carbs/fats seem to be harder to dial in. Example: Plan A my Carbs=258 and Fats= 40, Plan B my Carbs=154 and Fats=73

Nicole covers this in the Nutrition Tab of the Challenge (make sure you watch all the videos) but you want to try to stay with about 5-8g of macro goal. It is very rare that you will be perfectly dead on target for each macro and your calories eery day.

[Naomi]

Courtney Sweeden wrote:

I have been unable to lift heavier weights since I started the Build challenge. Should I just complete workouts and the meal plan from the Buns n Guns challenge until I am able to lift heavier weights then start the Build challenge?

Hi Courtney- I would stick with the Build Challenge so that you CAN lift heavier by building strength and muscle. I am a little confused though, we’ve only just started the Build Challenge, so you’re only a week in. What exactly do you mean you’re unable to lift heavier? Heavier than what?

[Naomi]

Janine Shoda wrote:

Hi there,
I have some injuries and cannot perform some of the shoulder exercises. I have a tear in my rotator cuff and labrum along with an abnormality in my clavicle. The multi directional dumbell raise I could not do along with the upright row. How should I change that? Also I have 4 herinated disc’s in my lower back and was told to not do squats, hyperextensions or good mornings. The last 2 really bother my back and I am just coming off of PT. How can I modify those exercises?

I would skip the shoulder exercises you aren’t able to do and not try to replace them with a modification. The injuries you mentioned are pretty serious and the clients I’ve trained in the past with a torn rotator cuff did not do any shoulder or chest exercises for risk of further tearing until they were fully recovered post physical therapy.

Regarding the squats, hyperextensions and good mornings, again I would skip all of those exercises (no modifications, they will all engage your back in some way) and do more sets of the other leg exercises you can do. Herniated disks are definitely something to be taken seriously and be very cautious and careful of regarding movement so you don’t further exacerbate and strain your lower back.

I hope you are pursuing and prioritizing recovery for your injuries! 🙂

[Naomi]

LaKell Archer wrote:

Hey! I always make pumpkin bread this time of year. Do you have a good recipe with healthier ingredients?

There are a ton of pumpkin recipes – including pumpkin bread – in the member section of Nicole’s web site. Just type “pumpkin” in the search bar at the top right hand corner of the web site 🙂

[Naomi]

Stephanie wrote:

I have the opposite problem of many challengers and find myself always hungry 😂 I remember watching a video where Nicole talked about taking a fat burner during a build phase as basically counteractive, but I was wondering what the thoughts were on taking it mostly as an appetite suppressant? At least just on non-lifting days when the volume of food is lower. Or will this inhibit the muscle building process?

The fat burner isn’t an appetite suppressant. I would suggest following Nicole’s recommendation and not take a fat burner for this challenge.

[Naomi]

D_eva_777 wrote:

Hi Ladies!
Almond cheese I use (Kite Hill) has like 70 cals per serving (28g) but yogurt Silk is about 180.
What almond cheese are you referring to on that list? Can be clarify, please.
110 cals is a huge difference.

Thank you!
Eva

I will reach out to the team and ask for clarification about this. I will respond as soon as I get an answer back 🙂

[Naomi]

Lisa Hughes wrote:

I am 5’7” female weighing 128lbs should I follow meal plan 2 or 3? I was thinking about plan 2.

Follow the meal plan that correlates with your height when there is a difference like this in height and weight.

[Naomi]

cathy ponsford wrote:

I have whey complex 27gr protein. Can I incorporate this or should I strictly add whey isolate?

Thank you ✌ Cathy

That should be fine, but you’ll want to look at the carbs and fat as well, not just the protein. Isolate is pretty much just protein with little to no carbs and fat. A complex typically has added carbs and/or fat.

[Naomi]

Miranda Nichol wrote:

I am gluten free, or gluten light. Is it OK to substitute the breads with gluten free? Are they about equivalent?

Yep, gluten (or taking gluten out) does not affect the calories and macros 🙂

[Naomi]

Marlene Johanson wrote:

Question about the meal plans..I have been working out/lifting for the last 18 months. Finally got my calorie intake up to 1700 and 170 grams of protein, 149 carbs and 47 fat…I’m 5’4″ weight fluctuates between 129-133. I choose meal plan 1 to start the program.however went to bed super hungry last night then woke this morning with very low blood sugar…I’m hypoglycemic and thinking the increase carbs caused a spike in blood sugar yesterday and the the drop over night….has anyone else experienced this? What would you recommend with the meal plan? Thank you !!!😊

Hey there- I would recommend bumping up to Meal Plan 2, and if you can, consult your doctor about the nutrition portion of the challenge in relation to your hypoglycemia as this is a medical issue. Best of luck!

[Naomi]

Kara Tuttamore wrote:

So if I choose not to actively try and hit a step count everyday, thats ok? As long as I am getting 30 minutes of HIIT cardio we are good?

Correct, there are no step count requirements included in the challenge

[Naomi]

Nela wrote:

Thank you. I have been trying to submit my pics and keep getting an error message

You’ll need to email this to [email protected] so they can help you

[Naomi]

Belinda wrote:

So could we say that it’s, 2 entire eggs and 1 egg white? 🙂

2 whole eggs and 1 egg white

[Naomi]

Nela wrote:

Do we not put in chest measurements now? I remember that was part of the measurements.

Thanks

Nela

No, chest measurements have not been included in the past several challenges.

[Naomi]

Timikie Johnson wrote:

Good am Nic & team!
Quick question on meal plan 1a, meal 3, option 2, it has 125g of carrots. Is this correct? Nic has 1/2 SC, but when I look at substitution list it says servings size 25g. Can you please clarify if this should be 25g of carrots or 125g as stated on plan.

Thanks so much.
Timikie

I think you are looking at the grams of carbs. It is about 25g of carbs for a serving of (SC) but if you look down the list, one serving of baby carrots s 250g of carrots, so 1/2 serving will be 125g

[Naomi]

jESSICA ESTENES wrote:

Thanks Naomi – sorry but second part to this question would be should I still treat it as an off day and do meal plan b non training day because I see b plan is actually 3 times a week
A is 4 x a week

Well, you are deviating from the challenge with the extra leg workout, and I really can’t recommend modifying the challenge as it is written because that is more along the lines of personal training and individualizing the challenge specifically for what you are doing outside of the challenge, so I will leave that up to you 🙂

[Naomi]

sierraraynor96 wrote:

By the end of the day it is so difficult for me to eat my last meal. I try to but I feel like I’m forcing it down at a certain point. I’ve had all really good meals and I’m not bored of anything. I just feel like I can’t eat 5 full meals. Coming into this, I thought the workouts would be the most challenging part of the challenge but now I see it will be eating everything I am supposed to.

Just do your best 🙂

[Naomi]

dlcornelison wrote:

Do you skin the apples or leave skin on?

In the recipe, it indicated the apples should be peeled and sliced, so it would be without the skin.

[Naomi]

Tanya Williams wrote:

We don’t have a hyperextension machine where I live and am a bit scared of attempting this exercise on the back extension machine. Any alternative to this exercise? Single leg deadlifts maybe?

If you don’t have access to one of the machines in any of the gym workouts, I would refer tp the equivalent exercise in one of the at-home workouts. Single leg deadlifts will work as an alternative 🙂

[Naomi]

Nicole McClue wrote:

I made spaghetti squash seeds by roasting them. No oil just a teeny bit of sea salt and spices. Then I realized it’s not on the plan anywhere. Can it be incorporated? If so, replace what?

I am not sure what the exchange for this would be, but you can plug in pumpkin seeds into a food journaling app such as My Fitness Pal to see what the equivalent portion size exchange would be 🙂

[Naomi]

jESSICA ESTENES wrote:

I work with someone for legs two times a week is there anyway I can use one of those off days as a second leg day?

Sure 🙂

[Naomi]

Carrie wrote:

All the workouts. There are 3 sets of each exercise. Are we supposed to do all 3 sets & then move on to the next exercise or do 1 set, move the next and rotate through?

There is an indication in all the workouts if it will be a superset or isolated movement. Please read page 13 of the ebook for more information on Isolated Movements and Supersets (in the green “bubbles” to the right of the page). Then refer to the workouts for indications of how to perform the exercises. If there is no indication of a superset, then it is an isolated exercise.

[Naomi]

JANA MCCOY wrote:

Anyone else having trouble getting all the food down 🥴

Just do your best! You will likely start getting hungrier as you lift heavier, build some muscle and your metabolism starts revving 🙂

[Author]

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