Naomi
Forum Replies Created
-
Posts
-
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.
Thank you for the information and Yes I know Eng muffins are not muffins but it is still bread. 🙂Thank you and I will check out the link.
One thing to think about that might be the issue is that the first or second ingredient in most commercial bread-like products – English muffins, traditional muffins, standard bread on the shelves, and even tortillas – is enriched flower of some kind.
If you look at the ingredients in Nicole’s Apple Spice Muffins, they are all-natural, healthy, unprocessed ingredients you will not find in commercial bread-like products:
Ingredients
• 240g old fashioned oats
• 11⁄2 cups unsweetened vanilla almond milk
• 4 large egg whites
• 5 packets no calorie sweetener of choice
• 2 tsp baking powder
• 1 medium finely chopped Fuji or Gala apple
• 1 tbsp pumpkin pie spice
• 1⁄4 tsp saltI’m not sure which of the above ingredients doesn’t sit well with your stomach, but the enriched flower in typical commercial tortillas would likely be more of a bread-like product than the apple muffins.
I hope this helps 🙂
I am on the current challenge . I am following the meal plan for height 5’4”- 5’6”. Should I cut calories with my injury?
Thanking you in advance
You can bump down to meal plan 1 and see how that works for you until you resume full activity.
This is the forums for the current Buns and Guns challenge lol, so I know you are doing the challenge meal plan. I wanted to know if you were following women’s meal plan 1, 2 or 3? I’m assuming since you are 5’5 that you are following women’s meal plan 2?
Hi would like the experts advice please. Hurt my lower back during heavy lifting and hip circles. Should I reduce the calories as I’m not able to train lower body or do HITT cv at the moment. I am Seeing a chiropractor tomorrow so will be back to normal soon
Hey there- I am so sorry to hear you hurt your back 🙁 What meal plan are you currently following?
I am not a muffin person, not even bread. Realized this years ago. I always tried to avoid making muffins on any of the challenges. These last two weeks I have had the apple muffin, they were dry so I just put in my drink. I can not do it anymore. Between the english muffin and apple muffin I feel so bloated. I can replace the eng muffin with a tortilla but how can I replace the apple muf?
An English Muffin is not actually a muffin. It’s more like a cross between toast and a bagel, but not the same as a breakfast or desert type of muffin like the Apple Muffin is. Please watch the videos in the nutrition tab on how to do the meal/recipe swaps in the exchange list. There are codes next to the foods in the meal plan that show you exactly what foods and how much you can swap for the food you want to exchange 🙂
HOW TO USE THE EXCHANGE LISTHOW TO USE THE EXCHANGE LIST
Saturday week#2 in the db wo
The video for a “Push up to cross body knee tap” is actually a video of a decline chair push up
We will get this fixed, thank you 🙂
What is the thought about deli meat?
From fresh meat counter or “Hillshire Farm” style from cooler.
Usually has more salt/sodium.
Exchange list obviously has options… but nothing classified under a deli style meat
As long as oz. (weight) is same?Deli style meats can contain extra ingredients to make it more tasty, which can have hidden extra carbs/sugars. If I is not listed in the meal plan, recipes or exchange list, then it is not part of this challenge and should not be consumed for the duration of this challenge if you are trying to adhere to the challenge menu as closely as possible.
I have a schedule that does not permit me to work out Tuesdays, so I take that as a rest day. What I’ve done is do the workouts in the same order, just making Tuesdays and Saturdays my rest days. Should I move my higher calorie days along with the workouts? In other words, I made Wednesday a high calorie day because I did lower body, and today (Friday) would be higher because I do lower body today.
That is totally fine to switch rest days bit definitely keep the order of the workouts, which you said that you are, and keep the same high or low day that correlates with the workout or rest you do that day. You are doing it right, keep up the great work! 🙂
I think insee what you are saying. So the 1/2 cup of strawberries in the recipe is not listed on the recipe macros. Is it part of the 1 SC then for the recipe?
Correct, the carbs in the recipe come mostly from the fruit and the oats. When you start exchanging foods within a recipe that contain several sources of a particular macro, that’s where things start to get tricky. So to keep things simple, Nicole combined the carb sources from the fruit (strawberries) and the oats into the exchange of 1 SC, does that make sense?
Week 2, Monday – Dumbbell/Body Weight workout – the last two how-to videos are the same. You have the Incline Dumbbell Curl instead of the Dumbbell kickback video. I know how to do them, but thought you’d like to update it for next time 🙂
We are correcting this, thanks so much 🙂
Hello I have allot of casein and running out of whey. Can I take casein instead? Thank you. Also can i eat pinto beans?
I don’t know what the calories and macros are in the casein you want to use, so it’s difficult for me to day if it is an even swap for the whey.
If you look on the exchange list, there are a variety of beans listed in the startchy carb section and I believe pinto beans are comparable in calories, macros and serving size to things like kidney beans, garbanzo beans and black beans so that should be fine.
Womens meal plan 3 high day meal 1 option 2 for the PBJ oats macros it says 1/2F, SC, LP Shouldn’t it be 1/2 FR and not fat for the recipe macros?
Hi Becky! 😀
I understand where you’re coming from, but the way it is written is correct. You will need 1/2F to add up to the 5g of fat in the recipe; SC = about 25g carbs; LP = about 25g protein (give or take 5g).
The totals for this recipe are:
protein: 20g
carbs: 30g
fat: 5gIf you replaced the 1/2F with 1/2FR it would put you too far over on your carbs and under on your fats. I hope this helps 🙂
So this may be an odd question. In the meal plan on high days it says for breakfast 1/2 a medium banana. Is there a weight we can use to make sure we’re not getting to much or to little?
A medium banana is about 120g so 1/2 would be around 60g give or take.
HI Naomi,
Are all the changes you find being made in the ebook so we should reprint it after the challenge to have the most up to date version?
Cathleen
Believe Nicole is making these changes in the ebook and there will be an email sent out when all the updates/changes are made.
I’m a little confused when you say tomato sauce is not a part of the challenge. The cabbage roll recipe calls for tomato soup and crushed tomatoes, which similar and not in the exchange list. I thought part of the reason for the forum was to ask these types of questions. This is my first challenge so maybe I misunderstood something.
This is what I would say:
Hi Sarah,
We include marinara under optional condiments in small amounts. If you want to use crushed tomatoes/tomato sauce with only tomato as the ingredient in one of your meals, tomato is listed under the vegetable category on the food exchange list. You can swap any vegetable on the meal plan for tomato and crush, cut them, eat them whole, puree into a sauce or however you wish.
Tomato sauce can potentially contain other ingredients, fat, and excess sodium depending on what ingredients are in the sauce so this is the reason it is not listed as a separate food choice on the exchange list. It doesn’t fit into one specific category.
If you want tomato sauce on your meal plan that has multiple ingredients in it, then you would need to use the macros provided and rework the entire meal plan or work with one of us one on one with our personalized training programs to help you learn how to implement it as we do not offer that personalized type of service with the Challenge.
I suggest using the Challenge meal plan provided and incorporating the food swaps with only items on the food exchange list, in this case it would be tomato as long as the tomato sauce only has tomato as the ingredient.
I hope that help 🙂
I’m almost 5’5 and weight of 116, I started meal plan 1, should I be on meal 2 due to my height?
You are suppose to be following Meal Plan 2
Hi, I am curious, what time do y’all have your 1st meal and how do you space them? I’ve never been one that wants to eat 1st thing upon waking, also do any of you do intermittent fasting while doing the challenge? I guess I can’t figure out an eating schedule for this meal plan and it’s definitely my eating that I need to get right. Right now I tend to not eat until 11:00, but i’m thinking maybe I should make it earlier. TIA
This is such an individual thing, there is no real “right” or “wrong.” You just need to find out what works best for you. If you aren’t hungry till 11am, then have your fist meal at 11 am and try to space your meals out about 3-4 hors apart. Best of luck 🙂
I would love to use tomato sauce to create some recipes that fit within the plan. What is the exchange for tomato sauce?
Tomato sauce is not part of this challenge food exchange list/meal plan. I recommend following the meal plan with foods listed in the meals and on the exchange list for the duration of this challenge and look forward to enjoying tomato sauce after this challenge is over.
If you do want to venture outside of the foods in this particular challenge, you can try to calculate any exchanges by using a food journaling app such as My Fitness Pal to calculate correct portion sizes 🙂
Good luck with the rest of the challenge 😀
Is there a dumbbell in between Nicole’s feet?
No there is not.
I do not like any of the no calorie sweeteners. What else can I add to my overnight oats or/and apple spice muffins to make them taste great instead of sweeteners.. ??
All of the acceptable foods, including sweeteners, for this challenge are listed in the meal plan, grocery list and food exchange list.