Naomi
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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)
Is there any problem with doing the cardio first then the weight training? I’ve been told in he past the two should be done a few hours apart.
If you are going to do them together, it would be better to do weight training first, then cardio after.
Just wondering, the high days I noticed when we do HIIT. I may do the HIIT on a day off day 4 and the day 5 just weights. Should I still keep high day on day 5. Or should I do high day on day 6 when I do weights and intervals? Not sure if I should mess around with it or not?
I would just keep everything as-is and not rearrange the high/low carb days even if you do HIIT on a different day.
I feel like if I did the plank with weights to ankle exercise towards the beginning of training day I would have been able to do more. By the time I got to those my arms were like jello 😜
Would that be an issue ??Well, that is probably why Nicole put it at the end of the workout lol! It’s a “finisher” to top you off 😉 You can move it to the beginning if you want to, but it wouldn’t have the same affect that Nicole intended.
I had grits for my post workout today,I think I messed up the amount🤦♀️ I measured it dry, it is supposed to be measured after it’s cooked correct?
If you look at page 98 in the food exchange list under “Starchy Carbohydrates” yu will see in the instructions to measure all foods cooked except hot cereals, and grits are considered a hot cereal so you will measure grants dry.
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!
Hi Traci-
I see what you are saying, that according to the exchange list, 2 servings of LP would be 450g, not 339g. I have an email out to Nicole to confirm the accurate portion seize, hold tight while I get an answer 🙂
~ Naomi
Hi there.
If out off days are different from the calendar would we continue on the same high or low day? Or does it need to be modified ?
Thanks for everything. I love this program
MelissaIf you change your workout days, just keep the high/low carb days the same. It will throw everything else off wot your high/carb schedule if you try to match up the days to the rescheduled workout days and will start to get confusing and messy. Best to keep it simple and just keep the high/low carb days the same 🙂
Hello team
I was checking the video for the work out at home full equipment t and when I click on the Neutral grip Dumbbell press on day 5 I get the below page
EPIC 404 – ARTICLE NOT FOUND.
though I let you know.
Thank you so much, I will email tech support to let them know 🙂
Where would I find a substitute for certain exercises? Specifically, the pull up negatives?
Exercise substitutions can be found under each demo video (click on the exercise to access demo video)
I am having the same issue. Worked fine earlier this morning but now I can’t get access to the ebook
Please see my answer above
Hey guys, i am dealing with an lower back and sciatica issue….. i am only able to do limited workouts via machines only and low impact cardio…. if i still do the meal plan with the low/ high days and very limited workouts will i still see results or should i wait to do the challenge?
You should still see results without modifying the nutrition, but it really depends on what your nutrition and workouts were like the weeks and months leading up to this challenge.
At any rate, you can never go wrong by cleaning up your nutrition and increasing movement.