Naomi
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Just wondering if anyone else has come down with a bad cold? I’ve been 100% committed to my workouts and now I’m battling a bad chest and sinus cold. Hard to breathe. Coughing up yucky stuff. Gross. My kids had it last week and now it’s my turn. I’m going for a COVID test later this morning just to cover my bases and make sure it’s nothing more serious. I’m feeling super disappointed because I missed yesterday’s workout. I know I need to rest and keep following the nutrition plan but I’m feeling down about it. I hope whatever this is passes quickly so I can get back at it and finish strong. Since I can’t exercise at the moment should I keep eating all the meals or adjust it any?
Thanks,
KimI am so sorry you are sick, but definitely just rest your body. Often when we are sick we don’t have much of an appetite, so don’t force down the food if you aren’t hungry but just do your best until you are back to 100%. Feel better soon!
I need to start off by saying how much I’ve learned from this challenge. I’m loving everything about it. My question is, what should my calorie intake be after the challenge is over? The nutrition plan has us eating a calorie deficit. I was always a healthy eater, just never ate enough. I have leaned right out and have great definition now, but I want to be practical and make it a lifestyle.
This totally depends on what your goals are for yourself after the challenge 🙂 If you are happy with how everything is going, just keep on going. If it ain’t broke, don’t fix it. Maybe move back to Phase 1 meal plan and workouts and do it all over again.
Need a bit of help. I had a slip up with food yesterday and I think it’s because I’m not seeing weight loss or my body changing where others are. (Should not compare I know)Also a video of me yesterday showed how round and fat my face is felt so low. No one is 100% on point all year with nutrition and training but I have stayed on track but feeling discouraged and this lead me to slip 😔should I cut back calories today??
Hey Teresa-
I would advise that you just get back to following the program and not decrease your calories. What happens when people try to “make up” for a slip up by decreasing calories or increasing exercise is that it starts a vicious, unhealthy cycle of “reacting” to your own behavior of overeating, then underrating, then binge eating, then trying to starve yourself or exercise too much.
The best thing for you to do is stay as consistent as possible over a long period of time with a healthy balance of exercise and nutritious foods – ideally the rest of your life for best results 😉 But for the sake of this challenge, just get back to the challenge meal plan and stick to it for the next two weeks as much as you can. You can do this!
I will email the technical team and let them know, thanks! 😊
Yep, that is totally fine. As long as you keep the workouts in the same order and the correlating workout w/ indicated high or low carb day, you’re good! ☺️👍
Hi, a little late in the game to be asking this but…I like to do my weight workouts M-F, weekends are difficult to get stuff done with family time. Is it better to do Saturdays workout and meal plan on Thursday instead of the rest day (keeping Friday high cal and pull/abs), or is it better to bump Friday and sat up a day and do Friday’s WO on Thursday and Saturdays WO on Friday? Does that make sense? Thanks in advance!
Hey there- what have you been doing with the challenge workouts this far?
Does it matter the order I do the exercises ? Can I do step up reverse lunges first before leg press . I ask because There is times I’m waiting for equipment at gym.
Good question! It is advised to try to keep the exercises in order as much as possible, but if you gym is laid out to where you are waiting too long between exercises because equipment is being used, it is better to keep moving and rearrange the exercises so that you aren’t waiting too long between sets. Keep your workout going, and rearrange however best for the way your gym equipment is laid out for use 🙂
quick question. i have been craving pancakes for a while and bought this pancake mix called
Kodiak cakes. can someone help me and tell me if this is a good mix and if so how many pancakes can i eat and for which meal substitution i can use it (low days meal 1? or meal 2? etc).
thank you so much.Hey there- I am sorry but Kodiak cakes are not a part of this challenge. For best results with this challenge, we recommend sticking only to the meal plan and food exchange list that Nicole has provided for you that has plenty of options.
Resisting cravings and temptations are part of what this challenge is about, as I am sure there are a lot of participants who are yearning for foods that aren’t on the food exchange list. There are literally only 15 days left of this challenge, so try to hold out for 2 more weeks for those pancakes. You’ve got this! 🙂
Lol, I’m right there with ya girl! Sounds like you’re getting great results with your current meal plan so keep at it! 💪😁
Well since I can use either meal plan 1 or 2 with my height I was unsure if since I was now in the lower weight category if I needed to change. I want to get the most I can out of this program.
Ah, gotcha. What is your height?
Main goal is to lose the Covid 18 I gained 🤣 and firm up. Not really wanting to build a lot more muscle. I used to train for physique competition. I don’t want to be that big again. Just mainly want to cut.
Ah, gotcha. I guess I am confused by your question. Your meal plan should be based on your height so if you are losing weight, why would you want to change your meal plan. It’s working great! Awesome job, keep it up 🙂
I would like to make a sushi bowl with ingredients from the exchange list. The weights given are based on 4 cooked ounces.
What would the weight be of raw tuna/salmon? My plan was to have my grocery sushi guy cut me some sashimi and I would make my bowl at home. I just need to know what the ounces would be for the raw meat.
Thank you!!!
I will have to ask Nicole about this one. The weight of the meat is measured cooked, so I don’t know the answer but will find out and get back to you asap.
I have lost around 9 lbs which put me in the 120’s. Should I switch to plan 1 or stay in plan 2?
What are your goals for this challenge?
I seem to have more cravings when I try to have a high day vs a low day in a nutrition plan. I think it somehow messes with my sugars etc. I know it is helping my metabolism I am sure but is there another way to just work the calories so I don’t have to deal with the crazy cravings? Or just take the average of the days per week and go with that? Or just live with it?
That is totally normal to have some cravings and hunger. Nicole incorporated the carb cycling in this challenge for a reason in conjunction with the workouts and cardio to get the best results for this particular program. Just do the best you can, but definitely don’t mess with changing the calories and macros. It’s best to follow the program as Nicole has it laid out. You’re almost at the home stretch, so just stick with it a little bit longer 🙂
We had another snowstorm so I did my workout in the house (set to 23’ vs outside which is about 10’) anyways I sweat so much that I had sweat running down my back and my underwear were even wet lol (too much info I know). So is it a better workout in the heat of the house or just the same workout but losing more water weight(sweat)? Also to add I felt exhausted after… I am not used to working out at average or above room temp… so which is better?
Neither one is “better” or “worse” or more effective. If you sweat a lot from your workout, the only thing you need to be mindful of is staying ahead of losing electrolytes and hydration. You probably felt exhausted because you were sweating so much that you lost a lot of fluids and essential minerals and electrolytes. In the future before a workout you know you will be sweating a lot or for a long period of time, make sure you are well hydrated (and stay hydrated throughout your workout) as well as drink electrolytes before, during and after your workout. Some major key electrolytes are: sodium, potassium, magnesium and calcium.
What temperatures you exercise in isn’t as relevant as how much you sweat during your workout. And, obviously, you will sweat more in warmer temperatures. I hope this helps 🙂
Hi there. On the lower body, lower rep day, as soon as I get heavier on the barbell, I start to lose balance in the lunge and fall all over the place. Since the reps are divided on each leg, is it necessary to reset in between reps? Can I just stay in the forward lunge position once I find my balance and complete the reps? Then switch and do the same for the other side? If my barbell is light, I can reset in between reps, but then I’m not really feeling challenged. What should I do?
Resetting between reps is part of improving your balance 😉 Just do the best you can and you will start to feel more stable and balanced with a heavy weight, which means your balance, coordination and stability is improving! This is all part of getting fitter and healthier as well, people just don’t tend to focus on the goal of improving their balance and stability as part of progress. Keep it up!
Hello. I’m just curious about the significance of this exercise, i.e. benefit vs regular cable curl? Is it due to the fact that we take the rest of the body completely out of the equation, thus making it more difficult?
Such a unique exercise.
Thank you for your feedback.You are correct! 🙂
Can you send a demo of what this looks like ? I googled but it doesn’t look like anyone is in a lunge position.
Here is a demo: https://youtu.be/IZlsQ83klT4
Yes, it is. She gives us a meal plan but also gives macros option…and says in one of the challenge videos we can use macros…I’d like to calculate my own macros for accuracy,
in her Facebook group there’s a video where she describes how to calculate your own macros. But it’s an older video. I don’t think she’d respond there as it’s not really a challenge video.I basically just want to know if the activity level we choose should be based on current situation before starting the challenge or based on activity of the challenge – which would be moderate to active activity.
For this challenge (and any challenge Nicole has created in the past) you do not need to calculate your own calories and macros. You are supposed to choose a meal plan (Women’s Meal Plan 1, 2 or 3) based on your height and the correlating meal plan located in the Nutrition Section of the Challenge Ebook starting on page 56. You can use the food exchange list to swap out foods if you so desire to do so. The meal plans should work in conjunction with the workouts and cardio in this challenge, so that is the activity you should be doing along with the meal plan calories/macros that correspond best with your height.
Please make sure you watch all the videos and read all the info in the Program Overview and the Nutrition Section (how to use the exchange list, etc) so that you have a better understanding of what Nicole has created regarding the structure for this program so you can get the best results 🙂
I hope this helps. Good luck with the challenge 😀
Hello
Wondering if you can clarify – when trying to determine Maintance Calories – Nicole had a video about this on FB group.
She outlines to take your weight in lbs and multipy by the following below….
Can you clarify – is the level of activity you chose to determine your CURRENT Maintance Calores based on your activity NOW? Or do you consider what it would be when STARTING AN EXERCISE program?For example, if I don’t exercise NOW, but will be starting this Program for example would i choose x13 – since this true situation?
Or would I chose x15 Mod Active – knowing I will be Mod Active (or active) once starting a Program?I’ve looked at a few online calculators and they always ask about this –
x 13 Sedendary
x 14 Light Active
x 15 Mod Active
x16 Active
x 17 Very ActiveI’m sorry, is this in reference to the Buns & Guns Challenge? What meal plan are you currently following? Nicole could better answer this regarding the video you mentioned if you post this question under the video where she explains this.
Landmine rows kill my lower back . I did them for 2 weeks .. but I just don’t feel it where I should feel it . Can I just do single arm
Rows ? Even the staggered stance deadlifts hurt my lower back . I watched the video , I have a flat back , but I don’t think I’m
Benefiting from the exercise .You can do single arm rows, yes.
HI! I downloaded 40day Buns and Guns on my iPhone. I usually workout at the gym and often wanna check the form/movement by Nicole’s training video but it’s been impossible to access the videos even under high speed wifi at the gym(or anywhere other than my home). It’s been almost 3 weeks…. I am now making sure each movement in advance before hit the gym, but you know it would be great if I can make sure by videos whether I am performing appropriate form or not while working out!!!
Hey there- I don’t believe we have control over that aspect of the videos, I am not a technical person so I don’t know for sure what the issue might be or if that is on our end, or some other technical issue that we may or may not have control over.
Can you send this request/issue to our technical team so they are aware of what is going on? You can email [email protected] and they can help you there with this type of problem.
Wondering if anyone has the recipe for the black bean brownies?
I’m sorry, but the black bean brownies were part of a previous challenge and the recipe cannot be shared. Some recipes from previous challenges have been known to resurface in future challenges, though, so the black bean brownies recipe might bake a come back in a future challenge 🙂
I’ve faithfully done this challenge 100% and love it (this is my 4th). My muscle mass has gone up as well as the weight which I know muscle weighs more. But I can’t understand why my BF% won’t change. I’ve tried for over 3 years to find why BF% won’t go below 24.
I just thought that gaining the muscle would help me lean out and bring BF% down.Hey there 🙂
BF% is very hard to measure with accuracy. The most precise way to measure body fat is with a hydrostatic method involving water submersion. My scale says I am between 25-26% BF no matter how lean I get lol. I know I am most likely less than 20% BF, but don’t care to spend the time and money to get an accurate measure because what matters most is how you look and feel, since that is most often the goal: to look and feel healthy and lean.
I wouldn’t invest too much into BF% especially if you are using a scale at home since it is probably way off and won’t change (like mine, lol). If you look leaner and more muscular, and you feel leaner and healthy, then you are making progress 🙂
Hello Kathy, Did you ever get an answer as to whether or not the cabbage rolls can be eaten on low days?
Sorry, when questions are posted below other questions that have already been posted, they get buried and we don’t easily see them. I would stick to the meal plan as Nicole has it laid out, unless you know how to track your macros and can fit the cabbage rolls into your macros on the low days.