[Naomi]

Stephanie Rupnow wrote:

I’d like some help choosing the proper meal plan. I am 5’5″ but approx 168lbs so not sure if I should follow plan 2 or 3. Thank you in advance

Hey there- follow the meal plan that correlates with your height.

[Naomi]

elle.james81 wrote:

Hi,
How would one incorporate taking an unflavoured collagen powder into the program? It contains approx 30cals per scoop 1x day. Would it need to be accounted for in macros or have no weight on the overall dietary intake?

Hey there- you would need to calculate it into your overall calories and macros, yes. Everything you put in your mouth that contains calories and macros impacts your progress and overall results.

Your best bet is to keep track of everything via food journaling in an app such as My Fitness Pal and making sure you are staying within your allotted daily calorie and macro goals. Depending on the brand of collagen you are using, you may have to change the portion size of your carbs/proteins/fats in another meal to make room for the collagen supplement in your diet. It’s not just the 30 calories, it’s also any macronutrients the collagen has in it that you will have to take out of another meal somewhere else in your meal plan.

I hope this helps! Good luck 🙂

[Naomi]

tiger5k wrote:

Has anyone tried using fat free greek yogurt in cheesecake? It’s what I have on hand and I’m wondering if it will work…

I have not tried it personally, but the fat adds a thickness consistency and also is what Nicole used to calculate the appropriate calories and macros for the challenge meal plan. The fat free will throw off the calories/macros and also likely create a more watery consistency with the outcome of the cheesecake. I would recommend using the greek yogurt Nicole has in the recipe 🙂

[Naomi]

lab1017 wrote:

Any updates as to when Nicole’s Pre-Workout will be ready? Last I heard it was almost there? 🙂

No updates that I am aware of, but you can email [email protected] for questions about the nPower supplement line.

[Naomi]

hpboyer wrote:

Does anyone know if there is still a supplement discount code available? I need to reorder some more NPower vitamins and I’m hoping a code is still available and active.

Thanks,
Heather

Hey there- I emailed the team and am waiting to hear back about a discount code, but I think with only one week left in the challenge that the discount code may have expired. The code is typically to re-stock for Phase 2. I will let you know as soon as I hear back 🙂

~ Naomi

[Naomi]

Angie Walshe wrote:

Good evening!! I have covid and can’t seem to stomach much food, but my 1 shake does really well! Can I have the protein shake more then once? And any recommendations what to put in it to follow my meal plan? I have looked at exchange list but can only come up with fruit.
Some smoothie recipes would be awesome so I can stay on meal plan!!!
Thank you!!!!
Angie

Hi Angie- I am sorry you have covid and hope you feel better soon! Just do your best to aim for the calories and macro goals for your meal plan using the exchange list – we can’t create new recipes, such as smoothies, for each person based on their circumstances to match the macros for the challenge, does that make sense?

You can aim for your macro goals by keeping track of your calories and macros in a food journaling app such as My Fitness Pal, then use the exchange list to create your own smoothies that will fit into the calories and macros of your meal plan.

I hope this helps, and I hope you feel better soon! Recovery should be your number 1 priority so that you can get back to 100% 😉 Best of luck, my friend, keep us posted! 🙂

[Naomi]

Jodi Yoffe wrote:

I got invited to eat out with friends at a make your own salad place. Can I have a bowl of greens with chicken on it for a meal? Is it okay to have one meal that isn’t weighted out if the ingredients are clean?

Yep, that should be fine as long as it is just the greens and chicken 🙂 Enjoy!

[Naomi]

rowenaduta wrote:

Hey, can someone tell me how many grams are in Nicole’s scoop of npower isolate?

In Australia and can’t buy her products. I’m just using one I get here and the scoops are quite large. My cheese cake was a little dry.

Thanks

Hey there- one scoop of vanilla protein power is 26g. Also, make sure the protein you are using is a whey isolate – if it is regular whey, it will contain additional ingredients that may affect the end result of the cheesecake as well 🙂

[Naomi]

Cathleen Hearst wrote:

Messed up my meal plan pages and need to reprint. Looked under nutrition link but don’t see the email plans, where can I locate so I can reprint?

Click on THIS LINK and scroll down to the nutrition portion of the ebook.

[Naomi]

nicki_032 wrote:

Hello,

I asked the question last week but did not receive a response. so with today being the upper body metcon, first—do we go as heavy as possible and then go down in weight as we roll through the rounds?? New Question, we are doing the same workout as last monday…Correct??

Hey there- I am so sorry your previous question did not get answered. If you asked it in another thread, it may have gotten buried under other questions (that happens often, we are working on how to address this). I would try to aim for choosing a weight that you can comfortably get 15-20 reps in. You will not be able to go as heavy as a regular lifting workout with these workouts. The workout is a repeat of last Monday’s workout, correct.

I hope this answers your questions! Goo luck with Phase 2 🙂

[Naomi]

lesann22 wrote:

So I’m confused am I doing 1/2 a serving on woman’s plan 3??? 1/2 of one serving so I get 8 meals???

Nicole answered this question in the following forum thread: https://nicolewilkins.com/forums/topic/kung-pao-chicken-serving/

[Naomi]

jenvb2 wrote:

What is the recommended amount for the unsweetened almond milk, half a cup, 1 cup?

Thanks

So sorry in the delay in response, it should be 240ml or 8oz or 1c

[Naomi]

ssemmelroch wrote:

I did my cardio and weights today. Where I live we are getting hit with a bunch of snow so I shovel burned extra 195 calories on my apple watch should I or can I eat a little more? Not feeling hungry yet but its early.

Nope, I would not eat any more than what the meal plan calls for even though you had extra activity during the day. This can be a very slippery slope and I just wouldn’t try to go there. You could start to wonder how many calories you burn walking around your house, or going up and down stairs, cleaning, etc. Just stick to the meal plan 😉

[Naomi]

Kathy Carlin-Houle wrote:

Lol….ok so if you look at the back of the oats nutrition. It days serving size 1/2 cup ( 40g);
Total fat 3g
Total carb 27g
Dietary fiber 4g
Soluble fiber 2 g
Protein 5g

So measured out 40g= 27g
So that’s why I’m confused do I measure 40 g dry which would= 27g OR 30g dry which would be 20 grams less to = 17g.
Hope this helps 😉

It is 40g of oats, not 40g of carbs. Measure out 40g of dry oats. It seems like you are thinking grams of oats and grams of carbs are the same thing, which is not the case. The grams in weight of a food are not equal to how many grams of carbs there are in that serving size. In this case, 40g of dry oats equals 27g of carbs. You need to measure out 40g of dry oats for the meal plan.

[Naomi]

Michelle B wrote:

I know we can save items from meals and mix them around with other meals, but want to be sure that applies to the post workout meal as well. I save my fat from breakfast and eat it at night with the post w.o. food. This o.k.?

Yep, that is fine 🙂

[Naomi]

nancy.esqueda15 wrote:

Is there a video demo for DB Bulgarian split squat/ stuff legged deadlift combo? That is what it shows on my Friday – lower body (phase 2)

Hey- I will email the team to find out. When I look at the code demo exercises on the web site, it only shows deadlifts, but not the Bulgarian split squats/deadlifts combo. I will get back to you asap! 🙂

[Naomi]

Teresa Doud wrote:

How often do the food measurements change on the F.E list? Is this something that happens with every challenge?
I’ve done a number of challenges and never noticed until this one that there was a change. For example, bacon has been 4 slices as a FP option on past challenges but it’s 2 on this challenge.
I’d hoped it was a typo 🙂

Thanks!

Hi Teresa- Food exchange lists are different for EVERY challenge because the calories, macros and portion sizes are different in the meal plans each challenge. The food lists from one challenge to the next are not interchangeable because of the different portion sizes of the proteins, carbs and fats for each meal in the different challenges, does that make sense?

[Naomi]

Kathy Carlin-Houle wrote:

Hi 🙂 I know that I measure the oats dry. The question I have is when I measure 30g of oats (Meal plan 3 for pancakes) is that 30g the actual weight on the scale because is I only put measure out 30g it’s actually 17g of oats that I’m really getting. OR do I measure 40g on the scale? per the back of the oats macro count its 40g equals 27g carbs. Hopefully you get my question but I believe the latter is correct. Only been doing this for how long and realized I was cheating myself out of 10g of carbs, lol. Just looking for a confirmation. Thanks 😉

Hey, you have been doing it correctly. It should be 30g of total dry oats. I am not sure I understand your question, though. How are you getting 17g of oats when you measure out 30g of oats? 30g of oats should = 30g of oats.

[Naomi]

Eva wrote:

I’m a week behind and will have my cheat meal today. I am a meal plan 1 female whose macros have been 165c/125p/44f. I don’t want to go overboard with the meal and am looking for guidance as to how much of an overage I should aim for so-to-speak. For instance, no more than 50 carbs? The plan overview just gives examples such as a piece of pizza. Thank you

Hey there- the only guidelines Nicole gives for the optional cheat/refeed meal are outlined at the bottom of the Nutrition Tab. She doesn’t give specifics regarding calorie and macro overage goals for the refeed.

[Naomi]

Mom2fitfor4 wrote:

I have been tracking my food and following the meal plan, but I keep coming up short on my calories. Is it more important to get your macros or calories? I seem to be hitting my macros but coming up short on my calories by 50-130 calories.

Yep, my MFP calories are always off if I it my macros exact, and if I aim to hit my calories, my macros are off. I’m not sure why this is, but just aim to hit your macros and you’re good 🙂

[Naomi]

Rebecca Bargeloh wrote:

Good Morning!
I am Working out in a gym and masks are required. :(.
I have Asthma and when I’ve done the cardio acceleration workouts in the past challenges , I really struggle to do them. And need breaks to catch my breath.

I will try it today with a mask (i also Take my inhaler before I go).

BUT Are there any alternative workouts ??… such as do all the weight exercises and then 20 or 30 min of cardio ?

Thank you
I woll Def try the workout today.

Hey girl! These workouts are intense for sure. What I would recommend is taking rests between the cardio and the weights, and taking longer resist between sets. Give your self more recovery instead of going straight from the weight exercise to cardio exercise. You can adjust the time intervals however you need to in order to scale back the intensity and catch your breath 😉

Keep us posted, you’ve got this!!

[Naomi]

dw2714 wrote:

Naomi- that is the video we see, but the training sheet says to do this for 10-12 reps each side. So, do we bring the arm and leg up and down for rep count, or hold for a certain amount of time, like the video is showing?

Ahh, gotcha, sorry. Bring your arm up and down for 10-12 reps alternating each side 😉

[Naomi]

Stewart wrote:

On Interval 2 it says: “Down Down Up Up” I could not find what that activity is. Can you explain?

You will start in the beginning of a push-up position, then starting with your right arm, go down to your elbow then go back up: https://youtu.be/L4oFJRDAU4Q

[Naomi]

Mel wrote:

So what can we do if we can’t find the rice wine vinegar? Canada’s smallest province problems 😬

You can substitute Apple Cider Vinegar for Rice Wine Vinegar.

Stewart wrote:

Ok I have a question about the metrics/portion size for the Kung Pao Chicken:
My wife is Women Meal Plan 3 phase 2
(2 LP, 2 V, F) 1/2 serving
I am Men Meal Plan 2 Phase 2
(2 LP, 2 V, F) 1 serving

I will reach out to Nicole for confirmation on this and get back with you asap.

So how can the LP, V, F be right if hers is 1/2 a serving?

[Naomi]

candacelbyrd7 wrote:

Hello there. What brand of turkey breast is typically used? I bought a turkey breast tenderloin from honeysuckle and baked it. I want to make sure I’m using what is necessary. Thanks so much in advance.

Candace

Hey Candace – yep, that will work! I don’t know what specific brand Nicole used in particular to calculate the calories and macros for the meal plan. Nicole has a buffer (give or take 5ish grams) for the calories and macros and doesn’t give specific brands because we have people participating in the challenge from all over the world and not everyone has access to the same brands of certain foods. Tenderloin is a lean cut and Honeysuckle is a trusted, good quality brand. You’re good 🙂

[Author]

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