Naomi
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I am 5’2 and 140 pounds, just want to be sure that I have to follow the first meal plan correct? The 5’4 and under meal plan?
That is correct, yes 🙂
Can plain unsweetened almond milk be substituted for the nonfat milk?
I don’t believe the calories and macros are the same in unsweetened almond milk and nonfat milk, so they aren’t an even swap.
Can I use plain white bread english muffin?
Yep, that should be fine.
Hi. So there are a wide variety of English Muffins out there. Does it matter if if it is regular or whole wheat (making sure I understand what ‘plain’ means? I have Ezekiel English Muffins on hand, is that acceptable? I am reading the exchange chart as the whole muffin, not half, is that right?
Which Meal Plan are you following – the serving size is different depending on which meal plan so I need to know which one you are following.
Can someone point me to where it says when and how often we can use the occasional condiments! I’m not seeing it.
Oh! And how do we get from being a white blob on our profile on here? 😂
Thanks!
I am not sure about the profile blob lol, but for optional condiments, just use in moderation. There are no instructions or perameters, just use your best judgement and don’t go overboard 😉
Stupid question? I am 5’5″ and over 150 so which plan do I follow. This is my first challenge. I just want to succeed.
Follow the meal plan that correlates with your height, not your weight 🙂
I am currently deployed to a location where most if not all of the food in the palm is not available. I do have access to grilled chicken, white rice (most days), hard boiled eggs, oatmeal, turkey warps, turkey burgers and some fresh fruits and vegetables. Are there any suggestions on what I can do with my limited options?
Just do your absolutely best to meet your daily macros and calories in the meal plan you are following with the food options you have access to. Best of luck with the challenge, and your deployment! 🙂
How much weight should we start at? I read the training but I may have missed it. I know it varies for everyone, I just didn’t know if she had a recommended weight to start off.
Use whatever weight you can get the indicated number of reps in for each exercise with the last 2-3 reps being a struggle. Everyone is at a different strength level and it is impossible to “prescribe” a specific weight number to start. If you have 10 reps in an exercise, it should start feeling really hard at rep number 7 or 8, whatever that weight is for you. It will likely be different for each exercise since you are using different muscle groups. Best of luck with the challenge! 🙂
What is the timing in between meals? 6am – 10am – 1pm – 4pm – 7pm … is that about right? Or do we need start earlier?
This will be different for everyone since people wake up at different times, work at different times, workout at different times and go to sleep at different times. Eat about every 3-4 hours and find an eating schedule that fits best with your daily activities and sleep pattern.
Are we supposed to do all the workouts on the page for day 1 and so fourth?
Yep, please make sure you watch Nicole’s intro video on the program overview page here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2021/?section=program-overview-challenge-ebook
And read all of the info. She explains everything in the challenge material. On Day 1, you do Day 1 workouts (all the exercises in the workout). On Day 2, you do the same, etc. Everything is explained regarding workouts starting on Page 11 of the e-book.
I’m 5’3 and 142 lbs.
There’s the plan for under 5’4 and 130 lbs or over 5’4”. Am I overlooking something?Thanks!
Edit: use the plan based on height, not weight.
You will go with the meal plan that correlates with your height, not your weight, so under 5’4
I see that we are to do either 30 minute HIIT training or 45 minute interval training. However, for each of the 30 minute exercises, they say it’s for 30 minutes. Is that just a typo?
Also are there video demonstrations of the cardio? I have no idea how to do some of these?Yep, that is a type-O — the 45 min cardio is 45 minutes. There are not any exercise video demos for the cardio. You can do any cardio you would like to do, these are just ideas if you need ideas but you don’t have to do the cardio workouts in the challenge, you just have to do 2 x 45 min of interval cardio & 3 x 30 min HIIT cardio.
Bets of luck with the challenge 🙂
I currently do peloton bootcamps 3-4x/ week where I burn 400-500 calories.
Because it’s cardio and strength, can I continue these bootcamps in addition to the lifting for the challenge?
Also if I’m doing a peloton ride just for light cardio in the evenings, not necessarily pushing as hard as possible, is that ok to continue as long as I still do the challenge HIIT cardio days?
I would try to follow the workouts and cardio protocol (you can use whatever cardio you like best) as Nicole has it outlined in the program for best results. The nutrition is based on the amount of workouts and cardio she has in the program, not above or below. So if you are increasing your workouts or cardio above what is called or in the program, it might not be supported by the nutrition in the program, does that make sense?
I wrote #timetoshred instead of #time2shred and submitted my photos. Do I have to redo this?
Can you email [email protected] with this question and someone can let you know if you need to re-upload with the correct hashtag and how to submit new pics if it is necessary? I do believe you need to have the correct hashtag to be eligible to win.
I have a protein coffee most mornings, can I split out breakfast so that I have my protein first and the SC and F an hour or two later?
Yep, you sure can! 🙂
Raw at the same weight?
Raw veggies will not be the same weight since they hold more water than cooked veggies (water is lost during the cooking process). But the difference is really hard to calculate because it depends on the type of veggie and how they are cooked.
The difference shouldn’t be too far off the cooked weight/portion size vs raw, so I would just calculate based on the measurement in grams Nicole has indicated in the meal plan and exchange list since it’s too difficult to calculate exactly.
Am I interpretingthe meal plan correctly… we are cycling through the same meals every day for the first 2 weeks? Then the same meals for weeks 3 & 4? Then 5 & 6?
Thanks!
KellyCorrect, at the top of each meal plan it tells you which meal plans are for weeks 1&2, then 3&4, then 5&6
I’m one of those people that need coffee at 345 am to function 🤣. I usually have it with 4tsp of Cremona…should I use something else? I don’t need it set just cream
What are the calories and macros (proteins/carbs/fats) in 4tsp of Cremona? I am not familiar with what that is.
I see you get two days off on the weekend. Is it ok if you can’t do a mid week workout and make it up on the weekends ?
Absolutely, you can swap rest days but just keep the order of the workouts in the calendar the same. Best of luck with the challenge 🙂
I am wanting to order some of Nicole’s apparel she sells but i am wondering how they all fit as far as true to size or bigger than normal….It doesn’t specifically say on each item so i just want to know before i buy any what size i need.
Hi Jessica- can you please send this question to [email protected] and they can help you there with any apparel related questions there 🙂
Hey, pretty simple question really… just wanted to make sure of something, so I don’t shoot my own foot! I know for the hashtag prizes and weekly (or monthly?) challenges… I read somewhere to have your social medial privacy set to public, so that you could be found and would show up easily. Leaving out those competitions, is this also the case for the main challenge competition? If so, I guess I need to make a change on my settings… otherwise, I’d prefer to keep it private! 🙂 Thanks in advance! -B
You won’t be disqualified if your social media accounts are set to private, no. We make selections based on your before and after pics and measurements.
I received the e-mail, but when I click on the upload photos link it keeps taking me to the original challenge sign up page:/ I am not finding a place where I can actually upload my after photo:( Is anyone else having this issue or have any tips?
Hey there- make sure yu are logged in 😉
Hi !!
Has anyone here tried hormone replacement therapy? Menopause is really not being nice to me 😩. Body fat is creeping up and I’m working really hard , lifting heavy and cardio and nutrition all good . I’m not sure if my body did not like low calorie days, I was super hungry all the time and my body held onto body fat or it is menopause. Any help or suggestions,I would greatly appreciate!!!
Have a great day everyone 🥰Hey Ursula- This falls more under the medical category (not really transformation challenge-related) because it deals with a medical diagnosis based on your hormone levels and would require a medical professional to recommend and/or administer treatment, so I would recommend you discuss all of this with your doctor and get your hormone levels checked in detail, then proceed from there. Best of luck! 🙂
Hello! Just wondering if we have an update on this? Thanks 🙂
Nicole should be sending an email out sometime soon with the hashtag, and the official upload dates are Sat., May 8 – Mon, May 10. That is all the info that I have 😊
Best of luck!
Any suggestions for this yet?
Sorry for the delay in response, I was waiting for other challenge participants to chime in with recipes. Nicole does not suggest any commercial protein bars during any of her challenges. Unless someone creates a “protein bar” using ingredients in the exchange list, I would just wait until the challenge is over. Almost there! 🙂
Truly is an amazing miracle, growing a baby!
Thank you, both of you and the entire team and all the participants.
Amazing community of humans.
Any ideas on what I see as the “pooched” lower area?
Just my body? Embrace it?The “pooch” could be any number of things, including water, sodium, food in your lower abdominal area, hormonal cycle which can cause extra fluid and inflammation. I typically have a constant little “pooch” when I’m in a relaxed state (not tightening by abs/core) but it can seem bigger or smaller depending on my hydration, time of the month, food intake and other factors.
Totally normal and many people, even super lean people, will have a little pooch when not “sucking in the gut.” You look beautiful, fit, healthy and strong!
