[Naomi]

dlcornelison wrote:

Barbell curl 21 – I know we are supposed to lift heavy, but this will essentially have 21 reps. Do we just stick with a weight that we can complete all 21?

Substitution – I have enough equipment to do almost everything on the gym workouts except the low cable flye and hero curl because I don’t have 2 cable machines. Should I do single arm for those or should I substitute with the exercise in that does of the home full equipment? Example, decline pushup and Incline hammer curl instead for those 2 exercises in a superset.

I always have to go much lighter w/ BB Curl 21’s, choose a weight you can complete all reps with 🙂

I would sub the exercises you aren’t able to do in the gym workout with the equivalent exercise in the at-home workout. Bets of luck with the challenge! 😀

[Naomi]

michellemoneck wrote:

I noticed on the calendar for weeks 3 and 6 cardio is only listed on Monday and Thursday. For weeks 3 and 6, is it Monday, Tuesday, and Thursday?

That is correct, good catch! I will send this to the team to have it corrected in the ebook. Thank you! 🙂

[Naomi]

Naomi wrote:

Kellie Chapman wrote:

I have a question about the 6 egg whites. The plan calls for 2 yolks and 6 egg whites. Instead of breaking 6 eggs can you use the liquid egg whites that you buy in a container? If so what would be the measurement be, 6/egg whites equals what in cups?

Yes you can. Portion size measurements can vary from brand to brand so for accurate equivalent measurements for 6 egg whites, refer to the portion equivalent on your container.

[Naomi]

Kellie Chapman wrote:

I have a question about the 6 egg whites. The plan calls for 2 yolks and 6 egg whites. Instead of breaking 6 eggs can you use the liquid egg whites that you buy in a container? If so what would be the measurement be, 6/egg whites equals what in cups?

Yes you can. The equivalent measurements for 6 egg whites should be on the side of the liquid egg white container.

[Naomi]

narby67 wrote:

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

Jane wrote:

Hi Naomi – it looks like the B plans (off days) the nutrition is cut off on all the meal plans. I’m doing Meal Plan 2 and page 65 is cut off for me, too.

Thanks!

I heard back from the team, and the pages are actually not cut off. Those are the daily totals since there isn’t a post-workout meal 😉

[Naomi]

I will send an email to [email protected] and check on this.

[Naomi]

atnelson28 wrote:

Can you tell me what almond flakes are? Also is coconut flakes the same as shredded coconut? Can pecans be substituted for walnuts? If so, would it be an equivalent substitute? Thank you!

Hey there-
– almonds are just silvered almonds
– coconut flakes and shredded coconut are the same, just chopped differently (make sure there is no sugar added)
– Pecans are much higher in calories and fat than walnuts, they are not an equivalent substitute

I hope this helps!

[Naomi]

Stacey Nelson wrote:

I tend to buy the higher fiber and/or protein carbs (tortillas, pasta) are these ok to use?

High fiber is fine, but higher protein and carbs may throw off your macros. It really depends on how much higher the protein and carbs are to tell you for certain.

[Naomi]

dlcornelison wrote:

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 🙂

[Naomi]

Irasema Gonzalez wrote:

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.

[Naomi]

Michaell Crews wrote:

I can no longer access the page with the required hashtags. Is it #gainz?

Correct

[Naomi]

Rhonda Banfield wrote:

How much water is recommended?

Aim for around a gallon a day, give or take 🙂

[Naomi]

Rhonda Banfield wrote:

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

[Naomi]

Tanya Williams wrote:

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!

[Naomi]

Rosemary Del Prado wrote:

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 🙂

[Naomi]

Brooke wrote:

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.

[Naomi]

heidi donato wrote:

Good morning i have a question about meal plan for build challenge is it five meals

Correct, the meal plan has 5 meals.

[Naomi]

Normannl wrote:

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 🙂

[Naomi]

faithkirk0104 wrote:

So as long as they match up I can use the smoothies as a replacement?

Correct 😉

[Naomi]

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!

[Naomi]

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 😉

[Naomi]

jenniferdavis7373 wrote:

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 🙂

jenniferdavis7373 wrote:

Is the can of tuna small or large how many oz or gram?

Just a regular 3oz can

[Naomi]

Nicole Adam wrote:

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.

[Naomi]

narby67 wrote:

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.

[Naomi]

Ania Dunn wrote:

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.

[Author]

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