Naomi
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I have a bowflex treadmill and the Incline settings are 1-10 and not in percents. How do I know what Incline is 10 to 15%?
This is very difficult to gauge because all machines are different. Just have a starting point, like level 4 or 5, and go from there. If you need to start lower or higher, then adjust as needed 🙂
Hi, just wondering what type of cardio is provided by Nicole. Regular old cardio or HIIT?
I don’t understand your question, not sure what regular old cardio is (?) All the cardio info is in the cardio section of the ebook starting on page 49. Everything is explained in detail.
I can no longer access the page with the required hashtags. Is it #gainz?
Correct
How much water is recommended?
Aim for around a gallon a day, give or take 🙂
I’m 5’6 and 175 pounds. Should I do meal plan 2 or 3???
In this case, go by your height, so Meal Plan 2
Are you walking or running/jogging up the incline in the Uphill Climb Cardio workout?
Whatever you are able to do for the required intensity you are aiming for. This completely depends on where each person’s fitness level is currently going into this challenge 🙂 If you can run or jog, then run or jog. If you aren’t quite up to that level just yet, then walk. Best of luck with the challenge!
Hi. How many grams is/what is the diameter of a large whole wheat tortilla? I prefer a gluten-free option like Food For Life Brown Rice Tortilla, so I am trying to see if I can make the exchange and what to compare it to (like perhaps a Mission brand whole wheat tortilla). Thank you.
Yep, Mission brand whole wheat tortilla calories and macros would be comparable to what you should look for in an alternative as a gauge 🙂
Is it ok to just follow the Macros instead of the meal plan?
If you feel comfortable and confident doing that, yes that’s fine.
Good morning i have a question about meal plan for build challenge is it five meals
Correct, the meal plan has 5 meals.
Sorry I am on meal plan 1 under 5’4
60g is the correct serving size. One serving = 40g, so 1.5 servings would be 60g 🙂
So as long as they match up I can use the smoothies as a replacement?
Correct 😉
Hey there-
You could probably use it in place of a starchy carb. It’s hard for Nicole to include every food in the exchange list 😉
Good luck with the challenge!
Hey there- you will have to enter the ingredients of your smoothies into a good journaling app such as My Fotness Pal to make the appropriate calculations and adjustments to hit your calorie and macro goals 😉
i missed it do we weigh the noodle wet or dry for measuring
All of this info is in the Nutrition Section of the challenge (starting on page 54 of the ebook), as well as the videos HERE Make sure you read through all of the info and watch all of the videos so that you don’t miss any other important info! Best of luck with the challenge 🙂
Is the can of tuna small or large how many oz or gram?
Just a regular 3oz can
I tried to order supplements and it’s saying no shipping option available. Is this correct, that you do not ship to Canada? Thank you
nPower is not able to ship to Canada at this time, sorry for the inconvenience. We are currently in the process of trying to be able to ship outside the US.
Hi, in my case the page for womens meal plan 1 B (page61) is cut at the bottom and also notice when click on the videos demo and want to come back to the same page(as always happen in the challenges prior) doesn’t go to where I was and I think is a is some kind of problem
Hey there- I am so sorry you are having this problem. I have not heard of anyone else having this issue. Can you email your issue to our technical team at [email protected] and someone can try to troubleshoot it for you? It may be an issue with your computer settings.
Sorry, also asked in general chat.
If I can do pullups, do you prefer I still do pullup negatives, or pullups instead?No, pull-up negatives are a specific type of intensity technique that focuses on the resistance portion of the exercises instead of the pulling up portion of the exercise.
Just confirming that 1st week has Wednesday, Saturday and Sunday as off days?
Thank youCorrect, 4 days weight-training, 3 days rest.
Can you change the order of the OFF days? for example: having Sunday/Monday OFF……or should they stay the way they are currently scheduled?
You can change the off days if that works best with your schedule, yes.
Since signing up, I have had a change in my schedule. I am a fitness instructor and I need to sub for someone going out on medical leave, for the next 3 months. That means 45-55 of higher intensity cardio workouts, 3 times a week. How should I handle this on the nutrition side (i.e. adding addtl macros and how many) and on the schedule for the weight training? Should I do my weight training on different days than the classes I’m teaching?
I would not adjust your nutrition, we can’t recommend personalized adjustments to the challenge so just see how it goes and use your best judgment. If you feel you are losing too much weight, are hungry often and feel low in energy, then just bump up to the next meal plan.
You can do weight training on the same day as cardio if it fits with your schedule, or if you’d rather do weight training on a different day then you can do that as long as you keep the weight training workouts in the same order they appear in the calendar. Also, try to have at least one full rest day per week where you aren’t teaching the class or weight training. Best of luck! 🙂
Hi. I have found a few videos missing for how to do exercises in the gym – Day 2: Single Arm Reverse Cable Flye, Face Pull and Day 4: Single Leg Calf Raise. Thanks!
Thank you, I will send this info to our technical team ASAP to get these links corrected 🙂
Hi! I live in New Zealand and we can’t get Boca burgers here plus the cost of getting a two week supply is expensive is there anything less processed and cheap I can replace this with?
Yes, just use the food exchange list to see what other options you have that you can swap for 1 serving of vegan protein 🙂
If I am not over 5’6 but over 150lbs, would I use the plan that’s designated for 5’6 and over 150lbs?
In this case, choose the meal plan based on your height, not your weight.
On Meal Plan 1A it shows under Option 2 1 1/2 SC o60g oatmeal. Yet on the exchange list it shows 1/2 cup is 40g so do I really want 1 1/2 as that will be more then 60g, correct?
Which meal plan are you looking at? The portion sizes are different depending on which meal plan (Women’s Meal Plan 1, 2 or 3?).
Am I able to swap the meals around during the day? For example, instead of having option 1 or 2 for Meal 2 can I have option 2 from Meal 1? I work in a dental office and there’s going to be some days that I’m unable to sit down and eat full meal but will have time to eat a protein bar and scoop of protein! I hope this makes sense!
You can swap any meals around except post workout, yes 🙂
Will using almond milk instead of skim milk affect the outcome of the protein bar? (Sometimes when using almond milk, recipes do not “take.”)
Sine almond milk and skim milk don’t have the same calories and macros per serving, the total calories and macros of the recipe won’t be the same if you use skim milk instead of almond milk.
Hello, I thought the post workout meal shouldn’t have any fats, but option 1 has butter. Was that a typo?
Thank you!
It is not a type-O, she has included a small amount for this challenge. Enjoy! 🙂
