Naomi
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So I really love having the shake as a substitute but the shake I currently have is nothing the same as what Nicole has on here. I have a severe dairy allergy so I cannot have a whey based protein shake. Any ideas for brands or types that I may be able to swap?
I would just try to look for a plant-based protein that is close in calories and macros to Nicole’s. In the vegan meal plan, Nicole has a general plant-based protein listed in the meals.
Ok.. so I must not have warmed up enough. While doing today’s lunges, I felt a pull in my groin/ upper inner thigh on first set. I finished up… now on to BB Sumo Squats and that’s not feeling that great. I have a mental issue with quitting so I am just doing half squats. I guess ice & advil?? And see how it feels on Monday? 😠
Sorry to hear that Cindy! 🙁
You should avoid any exercise that involve elongating the inner thigh muscles, as even a smaller range of motion will prevent your strained muscles from healing. The more you rest the injured muscle, the quicker and more efficiently you will be able to heal.
It’s not quitting, it’s being smart and allowing an injured muscle to heal.
Rest that muscle! Hoping for a speedy recovery, keep us posted!
I have low back pain (L4-L5 disc bulges) so I’m unable to do the ab exercises I noted in the topic of my post as well as the crab reach. Other than planks, side planks, straight arm plank with shoulder taps, dead bug…what else can I substitute for these? Thanks in advance.
I love the workouts so far. The variety of exercises is great. They are challenging me. My legs haven’t been this sore in a while. It feels so good 🙂
For the scissor kicks, are you able to do them modified as demonstrated in this video: https://youtu.be/0j6IFpAECVc
For crunches, here is a good modification to minimize strain on the lower back: https://youtu.be/YikaqSxc_RI
I hope this helps 🙂
Option two for meals 2 and 3 differ by a vegetable. How are they the same amount of calories?
The total calculations for the serving size of all the foods in the entire meal (carbs, proteins & fats) add up to the same amount of calories based on Nicole’s calculations.
Good Morning. I. Today’s food exchange. I have for Meal 2: 1 Lundberg rice cake, but it says (1/2 sc). I don’t have Lindbergh’s but have Quaker rice cakes. In the exchange I can have 2 plain. Or does the 1/2 SC mean I can only have one of those also. Thank you.
Lundberg is higher in calories than Quaker rice cakes but the macros may not be even if you have 2 Quaker cakes instead of 1 Lundberg cake. If you use different brands than what Nicole has listed in the meal plan, I recommend food journaling your foods in an app such as My Fitness Pal to make sure you aren’t going over or under on your calories and macros.
When you click on the link it takes you to barbell sumo squats. So is the dumbbell sumo squat jump a typo where it’s just a sumo squat without a jump?
I sent a message out for confirmation but still haven’t heard back yet. For now, do the sumo squat jump. I believe it is just linked to the incorrect video.
At home I have no where to do the pull ups but I have a tower thing. I’ll attach pic. Today I sat and pulled up that way. Pull ups are really hard for me. But is this an ok modification?
Yep, that will work 🙂
If we can do unassisted pull ups can we do those first then swap to an assisted pull up machine?
Yep, do as many as you can without assistance, then use the machine if/when needed 🙂
If there’s isn’t an incline bench available can we just stand and do the reps? Will that give the same workout?
Yep, just make sure you really have a good mind-muscle connection going, go full range of motion and squeeze! 🙂
I realized the turkey bacon I’ve been eating only has 8grams of protein for four slices. Do you have a recommendation for a brand that comes closer to the serving protein requirement?
I don’t know where you live or what brands of bacon you have access to. Can you look on the back of the packages of turkey bacon in your grocery store?
Ok I’m probably screwing all my measurements up when it comes to grams
Can anyone just tell me how much oatmeal is correct in conversions
I measured out 30 g and it is 1/2 cup?? Is that correct. Can you make a weeks worth of this oatmeal and store in fridge ???Nicole does not recommend using cups or measuring spoons as they are not accurate units of measure. I recommend just following the measurements in grams. Oatmeal should be measured dry. Make sure you watchful the Nutrition Info Videos 🙂
Can we use PB 2 and how would I count it? I love mixing it in with cottage cheese to help with flavor. Thanks!
You can use PB2 and you can count it toward your overall daily calories/macros by logging your foods into a food journaling app to make sure you’re not going over or under your daily goals for this challenge.
Is the BCAA a pre-workout? It says can take up to 3x before during or after. Which is best to take it. If it’s not a pre-workout, do I need to get one?
BCAAs are not a pre-workout, no. They are Branched Chain Amino Acids (the building blocks of protein). You don’t need to take a pre-workout, it is optional. Some people like the extra energy and some use their own natural energy for a workout. It’s personal preference.
For the Inclined to Try interval workout, for the inclines at 15% down to about 11% I have to hold the sides of the treadmill. I can’t manage the speed and the incline with no hands. Is that ok? Or is it better if I take the decline down to where I can do it without holding on? I don’t want to defeat the purpose of the workout but I don’t want to fall flat on my face either!
Thanks,
CathleenTake the incline down to where you can do it without holding 🙂
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