Naomi
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Do we apply the pyramid method ? For example on sets of three, do we increase the weight with each set?
You can do that to try and push yourself, yes. Lift as heavy as you can with each set 🙂
So I am going out to eat with friends I haven’t seen in over a year due to stupid covid 💩. I am excited to see than but nervous about blowing the meal plan. We are going to a Greek restaurant. I am thinking chicken rice and cucumbers but any other suggestions? How can I adjust for what the cook the food in? Thanks!!!
If the restaurant has a website, you can look at the menu ahead of time. You can also call the restaurant and let them know you have food “aversions or allergies” and need to know how the food is cooked, then request anything that is prepared in something you don’t want it prepared in to be prepared another way (baked, boiled, no butter or sauces, etc). Enjoy!
Is it ok to do part of the weight workout in morning before work and then rest after due to time constraints?
This is not recommended, but if it’s your only option then it’s your only option. All you can do is the best you can with what you have to work with 😉
I’m sure this was in the videos, but what is the rest time I between sets??
TIA
Audie
All the rest times between sets for each workout are listed at the top of each workout.
I am having a stiff back mostly mid/upper section. I stretch it out but still stiff. Any recommendations?? Thanks guys
Foam rolling, deep tissue massage, chiropractor all might help. Best of luck and keep us posted 🙂
Hey,
I am having difficulty with moving at all with band assisted pull-ups. Do you have any tips to do a pull-up? It has been one of my goals to be able to do this exercise with good form.Thanks,
HeatherYou can do negative pull-ups until you build up more back strength to do regular pull-ups. Video demo: https://nicolewilkins.com/exercise-demo-negative-pullup/
Any good ideas on what to season chicken breast with that does not add calories. I am working on meal prep today 🙂
Anything listed in the optional condiments section of the food exchange list will work 🙂
Watched the video Nicole did about exchange… I took screenshot of recipes for Blueberry Muffins and Cookie Dough Balls
The macro breakdown is “slightly” different than the Apple Muffins on current challenge plan, could I still use and sub/exchange something else to counter differences?If you can work, in other recipes from past challenges that are very similar in calories and macros as an “exchange” for ay recipes or meals in this challenge, go for it 🙂
Good morning!
Due to ongoing lower back pain/issues, what exercise can I substitute them for??
Thank you!
You could do incline dumbbell high rows on an incline bench, which would support your back. I hope this helps, good luck! 🙂
Hi, this may be addressed some where already but I have not found it in the forums.
When serving quinoa or rice the serving shows 1/2 cup(100grams) however, 1/2 c of rice or quinoa is around 50 grams when I weigh it out. So my question is should I just weigh my food out to 100grams for a full serving 50 grams for half serving or 1/2 c for full serving and 1/4 cup for half serving?It should be 100g measured cooked 🙂 If you are measuring it dry, the weight in grams will be different. I would suggest following Nicole’s instructions by weighing in grams on a food scale (cooked) and not with measuring cups or spoons.
Friday workout week 1/3/5 the reverse grip dumbbell row says 10/10/10 are there 3 different was to do it like the dumbbell curl 21s in different positions or is it just 10 x 3 sets?
No different ways to do the reverse grip, but I believe it is a drop set so you will do 10 at the heaviest way you can get 10 rep sin, then drop the weight down, do 10 more reps, then drop the weight down one more time and get 10 more reps in 🙂
Hi! I thought I read that one of the hashtag’s for social media is #NWBUNSNGUNS. Then I noticed a person used #BUNSGUNS21 which is what was requested for the sign in the before picture. Will both hashtags be looked for or just the #NWBUNSNGUNS?
Thanks!This information can be found on page 5 of the Challenge E-book
I am curious what’s the difference between HIIT and interval treadmill training. I know the difference between the two treadmill workouts in the challenge seem to be incline vs no incline. I was going to do my own treadmill trainings sometimes to mix up the workouts, but not sure what would be considered a HIIT and what would be considered a interval treadmill day. I know there are other options besides treadmill, but I enjoy running the most!
HIIT is an acronym for High Intensity Interval Training, which means you are going as HARD as you can during your working intervals, which are mixed with intervals of lower intensity just enough for a little recovery in order to catch our breath to do the next high interval.
With Interval training, you are still using high and low intervals for your cardio workout but the difference between the two intervals isn’t as intense 😉
So I redid my pictures. And now it doesn’t look like they were saved???? Am I out?? What the heck
Can you please email yo0ur issue to: [email protected] and they can verify the status of your starting pics and help you further?
Hi,
Can I eat the same meal twice or more in one day?I believe I can from watching Nicoles video, but wanted to make sure.
I like to cook from fresh each day and so cooking the same food for 2 meals and then again later for 2 diff meals is easier for me.
That means I eat 4 meals but they are aren’t all diff.Correct, you can eat the same meal twice or more in one day as Nicole explained in the video, yes 🙂
Today I had to finish day 2 because I ran into time crunch. When I was trying to do the circles side ways it hurt my hip on the opposite side. Therefore, rather than not doing them I did them behind me rather than on the side. I won’t give up trying to do them sideways but I rather not hurt myself and out myself out for days. Any suggestions? Is the rear circles okay as a substitute???
Rear circles is totally fine as a substitute, as long as you are feeling a good booty burn 😉
Day 5 Gym workout:
Landmine rows says to do 10/10/10 dropset each arm. So should this be single arm Landmine rows? Video is showing both arms. And if it is single arm, we would stand off to the side instead of straddling the bar and using handles, right?Sorry, yes, it is single arm and you will stand to the side of the landmine in somewhat of a lunge position like you would w/ db rows, correct.
This was a question I had also, I was going to have “rest days” on the weekend and lift M-F
So keep order of workout and meal?Example:
day 4 is “rest”
do day 5 schedule?
instead of moving day 6 to day 4?Correct, keep order of the workouts the same and keep nutrition on correlating days/workouts the same.
So Walmart has an item in the fresh vegetables section called broccoli slaw. Because of the different vegetables in it would it be alright to use in replace of broccoli?
The calories and macros will likely be different because it is a combo of different vegetables, not just broccoli. But you can compare the broccoli slaw to broccoli and see if there is a difference in the same serving size between the two. If it is a minimal difference, you can use the broccoli slaw as a swap.
Hi! I’m curious is this Greek yogurt is “ok” for an LP?
Oikos Triple Zero blended Greek yogurt
Calories – 110
Total carbs – 11g
Dietary Fiber – 3g
Total sugars – 6g
Protein – 17g
(I tried to load a pic from my phone but it errored)If not, what are suggestions for picking a better one?
Thanks!Yep, that will work 🙂
Hi quick question for day 6 leg workout there’s a dumbbell sumo squat jump. Is that correct? Or should it just be a normal sumo squat with dumbbells and maybe followed by sumo jump squats? The video only shows sumo squats.
I will verify this with Nicole and get back to you with an answer ASAP, hold tight 🙂
I really want to follow this program as is and do my best…..That being said I am scheduled to get my 2nd covid shot tomorrow morning at 10:00. Would it be ok to skip rest day and do my day 4 workout tomorrow before my shot? I am worried I will feel bad Friday and won’t feel like working out.
Yep, you can rearrange the workout days/rest days but just keep the workouts in the same order as they appear in the schedule 🙂
Tonight I was unable to do the twisting lunges. I have a tremor on the left side of my body due to a very old head injury over 23 years ago. It is slight but it does off my balance a little bit, I was trying to fight through it but I’m not getting the full exercise. I was wondering if there is an alternative to doing twisting lunges? I am having difficulty balancing if both feet are not planted firmly on the ground. I use TRX however that doesn’t work for the walking twisting lunges. Thank you.
Are you able to do regular walking lunges without the twist without any issues?
I need to swap my rest day to Friday so I’ll be doing day 5 workout tomorrow. Should I also swap the meal schedule – make day 4 a high day? Thanks!
Yep, you are correct – keep the meal plan calories correlated w/ workout/rest days 😉
I have NW Multivitamin, the NW Post workout, and the NW protein powder.
I got a pre workout from Walmart and ordered L-glutamine from Amazon. I just wanted to know if anyone can validate the ones I am using are ok.
I did read the supplements section but there are no suggestions for brand that I could see. There are so many!
The preworkout is Muscletech VaporX5 and the L-Glutamine is Now brand.
Yep, those will do the trick 🙂
