Naomi
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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 🙂
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.
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!
EvaI will reach out to the team and ask for clarification about this. I will respond as soon as I get an answer back 🙂
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.
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.
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 🙂
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!
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
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
So could we say that it’s, 2 entire eggs and 1 egg white? 🙂
2 whole eggs and 1 egg white
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.
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.
TimikieI 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
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 weekWell, 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 🙂
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 🙂
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.
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 🙂
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 🙂
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 🙂
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.
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 🙂
I am finding this to be so much food. Especially the carbs. And 5 meals a day on work out days! I am scared I am going to go backwards and put weight on, I had previously cut down on carbs to do a more keto diet and lost the stubborn 8 lbs.
Do I have to eat it all??No one can force you to do anything you don’t want to do, lol! I normally eat keto and have since 2013 but occasionally follow Nicole’s challenges and follow the meal plan to a T. I am following this challenge and jumped from 30g of carbs per day to 260g of clean, quality carbs. It’s amazing what your body can do and how it can adapt. As long as you’re working as hard as you can with your workouts, lifting heavy, focusing on mind-muscle connection, and eating clean foods from the meal plan or exchange list, you will gain good quality lean muscle and your metabolism may rev up a bit!
Give it a good honest effort. You signed up for this challenge for a reason and if you aren’t happy with how your body is progressing after you give this a try for 45 days, you can always go back to what you were doing before the challenge. Trust the process, you can do this! 😉
Are we meant to do all 3 rounds of 1 exercise before moving on or are we going from top to bottom 3 times through?
Can you tell me which workout you’re looking at so I can answer your question please?
Hi!
Next week I’m going on vacation for a week. I would love advice on how to stay on track as much as possible with my meals. I will be staying at a resort, so I will not have a kitchen, but I will have a mini fridge. There is a Trader Joe’s nearby.
Thank you!!
AnnieDo your best to stick with the meal plan as closely as you can. I would recommend logging your meals in a food journaling app such as My Fitness Pal so that even if you aren’t able to have access to all the foods in the meal plan, at least you can gauge portion sizes and stay close to your calorie and macro goals. Bring a food scale if you can, look at the food exchange list and utilize as many travel-friendly foods on the exchange list as you can 😉 Enjoy!
Should the pasta be weighed and measured cooked or dry?
Pasta is measured cooked, this info is found on page 57 of the ebook 🙂
Hi, this question is for Nicole, on the information for the serving is a error and knowing that depending on the brands I use could be different from Nicole calculations I would like to know what are the totals per serving
On the ebook shows 245 calories, 25g protein, 10g carbs, 25g protein, 12g fat
I am sure is a typo error but I really would like to know
Thanks in advance
Ps… as usual load a picture never work but please check
The totals are: 245 calories, 25g protein, 10g carbs, 12g fat